营养与健康

什么是营养？

Nutrition is the biochemical and physiological process by which an organism uses food to support life. Nutrition encompasses how food provides organisms with essential and non-essential nutrients, which can be metabolised to create energy and physical components, and to perform vital processes. Nutrients include essential macronutrients—protein, fats, and carbohydrates—and essential and non-essential micronutrients—vitamins, minerals, cofactors, and phytochemicals and other beneficial compounds. Failure to obtain the required amount of essential nutrients for your body can cause malnutrition (poor nutrition) and this may lead to the development of ill health down the track.

营养不良对我们有什么影响？

你可能不会注意到自己每天摄入的营养不够，至少不会马上注意到。你可能觉得自己只是 "皮肤干燥，就是这样"，或者 "经常生病发冷"。你可能会把一切都归咎于你的基因，是的，基因确实起了一定的作用，但我们现在更清楚地认识到，我们的基因表达受饮食和环境的影响有多大，即使在童年时期也是如此。

威斯顿-A-普莱斯博士的作品

Nearly 100 years ago, a Canadian/American dentist called Weston Andrew Price decided that he wanted to find out why so many of his patients had bad teeth and ill health, especially the children. Both his adult and child clients had rampant tooth decay, but the adults also had joint stiffness, softening of the bones, metabolic dysfunction, digestive upsets, and ongoing weakness and tiredness. But in children, who technically should not be suffering from health concerns, he observed a host of growth problems. This manifested as shortened stature, crowded, crooked teeth, overbites, narrowed faces, underdevelopment of the nose, lack of well-defined cheekbones, and pinched nostrils. Their mothers told of childhood complaints that we find all too familiar in modern life: too frequent and serious immune assaults, allergies, breathing problems, poor vision, lack of coordination, malaise, and behavioural problems.

研究健康的原始人

他没有研究不健康的人，而是开始了为期 10 年的环球旅行，研究健康、长寿的人群。这些群体大多是原始人群，他们大多过着数千年来的生活。他们都有几个共同点，包括：

• 重点是来自陆地和/或海洋的营养丰富的动物食品。
• 不吃精制或变性食品（糖、精制面粉、爆米花和片状早餐谷物、巴氏杀菌奶、工业用种子油/植物油等）。
• 正确制备（发酵、烹饪）各类 应景 植物性食物，通常只吃少量。
• 强调在重要的生命阶段（如儿童期和生育期）多吃某种食物。这包括更多的动物脂肪、内脏、海鸡蛋（鱼子）和/或贝类。
• 他们使用大量未经提炼的盐，这在自然饮食中是必不可少的。唯一不这样做的是马赛人，他们饮用富含矿物质和钠的牛血。
• 他们经常食用骨头/肌腱（胶原蛋白）汤，以保持结缔组织、关节和新陈代谢的健康，并平衡肉类中的氨基酸。

与现代饮食相比，他们的饮食中生物可利用的矿物质（包括锌、钾、钠、钙、镁和碘）以及脂溶性维生素 A、D3、K2 和 E 的含量要高得多，这些营养物质主要存在于珍贵的动物食品和脂肪中，确保了孕妇、婴儿和儿童的健康成长和发育。

照片记录

当然，健康不只是饮食的问题。然而，普莱斯博士和他的妻子弗洛伦斯拍摄了成百上千张照片，展示了单纯改变饮食习惯对人的容貌和身体造成的影响。他记录了许多家庭成员的情况，他们搬到了现代化的地区，吃上了现代化的饮食，但他们生下的后代的生理状况却大不如前，包括骨骼和牙齿畸形，以及我们今天常见的身体机能障碍。他还拍摄了一些兄弟姐妹的照片，他们有的以传统饮食长大，有的以现代饮食长大，但他们的面部和牙齿发育及健康状况明显不同。

儿童需要可生物利用的蛋白质、矿物质和脂溶性维生素，以帮助牙齿远离龋齿、骨骼和组织的生长，以及强壮、功能良好的身体。宽阔的脸型可以为成年后智齿的健康萌出和健康的呼吸模式提供空间。如果你是成年人，现在也为时不晚。我们都可以确保摄入所需的维生素和矿物质，以支持我们尽可能健康地步入老年。您可以阅读普莱斯博士的书、 营养与身体退化，原始饮食与现代饮食及其影响的比较 (新西兰 MightyApe 有售），该书介绍了这项历时 10 年的史诗般的全球研究，展示了全食物营养的重要性，以及现代加工食品造成的退化和破坏。

谢谢韦斯顿和佛罗伦萨！现在我们该怎么办？

切换

Without obtaining a degree in nutrition, there’s a lot you can do to support your family’s health. A great start would be to switch to eating nutrient-dense, whole foods and avoid nutrient-poor, highly refined, convenience foods. These ultra-processed, “pseudo” foods contain additives and refined sweeteners and oils that require more nutrients to process and therefore leave the body wanting to eat more and more. Then, when you’re used to cooking with foods in their natural forms, you can learn how to ferment vegetables, fruits, and milks to make delicious and microbiome-supporting sauerkrauts, kimchis, and other fermented veggies, raw kefirs, yoghurts, and soft cheeses, and fruit ferments. Fermenting makes the micronutrients, including phytochemicals like polyphenols, more available and effective. Incidentally, fermented foods have been shown to support microbiome balance more than plant fibre; however, if you’re eating a whole food diet, you should be getting all the fibre you need…and you don’t need a lot!

器官肉--大自然的 "多面手"

如果您能在家庭饮食中加入内脏，那将是向营养充足迈出的一大步。内脏是大自然的多种维生素和矿物质，尤其是肝脏，越小的孩子越容易接受内脏。成年人最不喜欢吃内脏："讨厌！"他们会这么说。但它们确实是支持人体健康的最佳食物。首先可以吃煮熟的心脏和一些鸡肝肉酱。然后，如果你能接受贝类，可以加入这些营养丰富的 "海洋器官"。由于烹饪会消耗动物性食物中的一些营养素和辅因子，您不妨了解一下传统人类是如何生吃部分动物性食物的。相反，他们一般只在浸泡/发酵和烹饪后才食用植物食物，特别是谷物、豆类、坚果、种子和块茎，甚至许多水果，以去除植物中的抗营养素，释放矿物质。

脂肪呢？

The most surprising recommendation is to eat animal fats. Children require around 50% of their daily energy from fat. Without healthy animal fats we are not able to fully utilise the minerals we ingest or support healthy brain development. Additionally, fat-soluble vitamins are only found in their most bioavailable forms in animal fats. Vitamins A, K2, and D3 (D3, of course, also available via the reaction of ultra-violet B light and cholesterol in the skin) are essential to support growth, healthy bone structure, proper development of the brain and nervous systems, and sexual development. Vitamin E (also found in plant foods like avocado) is an essential antioxidant. Adults, too, need the fat-soluble vitamins, and the fatty acids found in animal fats to support immune function, healthy aging, smooth skin, supple joints, cardiovascular health, brain function, and hormone balance into old age. Eating healthy fats can even put an end to refined sugar cravings! See https://goodhealth.co.nz/fats-are-either-saturated-or-unsaturated-know-the-difference/ 了解有关脂肪的知识，以及为什么要避免使用植物油。

蛋白质

传统饮食中的脂肪与碳水化合物、动物与植物的比例各不相同，但蛋白质的摄入量相对一致--约占每日总能量摄入的 20%，主要来自肉类、内脏、鱼、蛋和贝类。很明显，如果你要增肌或生小孩，就会增加蛋白质的摄入量！动物蛋白质含有最适量的全部 9 种必需氨基酸。它们还含有植物中没有的氨基酸（AA），如牛磺酸、肉碱、肌氨酸和肌酸。我们的身体确实能制造这些 AA，但通常不足以保证大脑、心脏、肌肉、免疫和神经系统的健康以及健康的衰老。动物性食物中的蛋白质比植物性食物中的蛋白质更容易被人体吸收。普莱斯博士研究的健康群体并不食用 "瘦肉"--他们在吃肉的同时也吃脂肪，许多人都在寻找最肥的肉，而且没有一个人是素食者。

回归生物个体性

Regarding bio-individuality, there are a number of factors to consider. Your age, sex, and activity levels play the biggest roles, but so will your fertility requirements, your ancestry, where you live, and your microbiome. Even your thought patterns affect your physiology, digestion, and absorption. additionally, there is a lot of conflicting information on the internet about diet, but it is probably because most nutritional science is based on food frequency questionnaires from observational studies (weak data) and not long-term interventional trials. Even then, what works for you won’t work for a hundred others. And, of course, a 120 kg male bodybuilder is going to have different nutritional requirements than a 50 kg, 15-year-old female. This is even though we all need the same nutrients. Further to that, some people do very well on a high-fat, highly carnivorous diet, with very little plant food, while others do well with much higher carbohydrates. Some of us can seemingly eat whatever we want.

At its most basic level, nutrition supports the human body to grow and develop and then to remain healthy into older age. Consider creating a diet that focuses on the daily consumption of a diverse range of nutrient-dense animal foods along with local and seasonal plant foods that you enjoy and that you have prepared (detoxified) according to traditional principles. The beauty of eating a whole food diet is that it is hard to go wrong, especially if you listen to your body. If you’re not eating food that is nutritionally poor, your body will let you know what it needs.

如果您对家庭营养的某个方面感到担忧，请拨打 "好健康自然疗法咨询热线"（0800 44 66 34），与我们友好的自然疗法师交谈。