将更多生食加入到饮食中的5个小方法
2013-11-25 18:57:41   来源：   作者：  评论：0 点击：

不管你是想要成为一个严格的素食主义者，或者只是想体验生食饮食带来的那些已得到证实的好处，读一读下面的五个建议，他们会激励你开始一种全新的生食生活体验！


5 Easy Ways to Add More Raw Foods to Your Diet
将更多生食加入到日常饮食中的5个小方法
There is no denying that we can all benefit from eating an abundance of fresh fruit and vegetables in their pure, clean, and unprocessed form. [Raw foods] are cleansing, healing, and detoxifying to the body, and are especially good for people who eat a lot of meat, dairy, sugar, and processed foods. They’re rich in enzymes and probiotics, are an incredible source of antioxidants and fiber, and they help to balance your body’s natural pH.
毫无疑问，食用大量纯净且未经加工的新鲜水果和蔬菜可以让我们受益匪浅。生食对身体有净化、治愈和排毒功效。并且对那些吃大量肉、奶制品、糖和加工食物的人尤其好！生食富含大量酶类和益生菌，是抗氧化剂和纤维素重要来源，并且是平衡人体的自然酸碱值的好帮手。
Whether you’re on a quest to become a fully raw vegan or you simply want to experience the many proven benefits that adding more raw food into your diet can bring, check out the following five tips to help kick-start your new raw foodist lifestyle.
不管你是想要成为一个严格的素食主义者，或者只是想体验生食饮食带来的那些已得到证实的好处，读一读下面的五个建议，他们会激励你开始一种全新的生食生活体验！
1. Start the Day with a Smoothie
美好的一天从一杯冰沙开始
Ditch the cereal or cooked [breakfast] for a refreshing smoothie instead and you’ll instantly reap the benefits of eating more raw foods. [Smoothies] are quick and easy to make, plus they’re super delicious. Start with fruit smoothies. Then once you’ve got into the swing of things, begin adding greens, seeds, and all sorts of other fun herbs. The thought of drinking spinach and kale might sound disgusting, but trust me, once you start drinking smoothies, you’ll never go back!
用一杯清爽提神的冰沙代替传统的麦片粥和烹饪过的早餐，你会马上从吃生食中获益。冰沙做起来简单便捷，而且特别美味。就从做最简单的水果冰沙开始吧，一旦进入状态，就可以开始加入绿叶蔬菜、种子状物和各种各样有趣的草本植物。一杯菠菜和甘蓝菜混合的冰沙听起来可能会让你觉得很反胃，但请相信我，一旦你走上喝冰沙这条路，你就不会回头！
2. Make a Power Salad for Lunch

自己动手做午餐力量沙拉
Salads don’t have to be boring. One of the easiest ways to add more raw foods to your diet is by making ridiculously big raw salads every day. Lettuce, tomatoes, cucumbers, bell peppers, mushrooms, onion, avocado, broccoli, cauliflower, zuchinni, seeds, nuts, you name it… throw it all in there, mix it all up, and dig in! Eating an abundance of raw veggies will satisfy your unhealthy urges and give your body the nutrients it craves.
沙拉并不需要一成不变。将更多生食加入到饮食里，最简单的方法之一就是每天做量大到可笑的生食沙拉。生菜、番茄，黄瓜，甜椒、蘑菇、洋葱、鳄梨、西兰花、花椰菜、瓜切粒、种子、坚果……任何你能叫出来的名字的蔬菜和水果，将它们都丢进去，搅一搅，翻一翻！食用大量的生蔬菜能够满足你不健康的需求并且给予身体所迫切需要的营养素。
3. Take Fruit with you Everywhere you go

不管去哪里水果不离身
The best thing you can do to stop yourself reaching for crappy processed snacks when you get peckish is to always have some form of fruit on hand. Our bodies crave sugar and if that craving kicks in and you’re not prepared, chances are you’ll end up eating junk. Thankfully, fruit is naturally high in sugar (the good kind) and it’s amazingly nourishing so throw a few bananas in your bag and tuck in whenever you feel hungry.
当你饿到试图用糟糕且没用营养、加工过的零食来填饱肚子时，阻止自己最好的办法就是手边常备些水果。我们的身体一直都迫切需要糖分，如果这种想法突然出现而你又没有准备好，很可能最后你就在食用垃圾食品了。幸运的是，水果都自然富含许多糖分（好的那一类），并且很神奇的特别有营养。所以平时常在包里放些香蕉，饿了就尽情吃吧！
4. Make Your Own Condiments

自己动手做酱料
Most of us eat A LOT of condiments with our meals, which is why making them yourself at home and keeping them raw as opposed to buying them pre-made from the store will go a long way to helping bring more raw foods into your life. From raw pesto to [raw avocado salsa] and even raw mayonnaise, there are so many delicious alternatives that are fun to experiment with.
大部分人吃饭时都会食用大量酱料，因此，相对于从商店直接购买酱料成品，自己在家动手做生鲜的酱料会帮助我们在日常饮食里加入更多生食。从生香蒜酱到生鳄梨沙司，甚至是生蛋黄酱，这么多美味的选择，尝试着自己动手做酱料一定很有趣！
5. Add Rather Than Subtract

增加而不是减少
Instead of thinking about all the foods you’ll be eliminating when eating raw, focus on what you’ll be adding, such as more veggies, fruits, greens, nuts, and seeds. A raw food diet isn’t about restricting what you eat or cutting calories, if you’re hungry then eat – just make sure you try to eat raw! Over time, you’ll find that the more raw food you eat the less you crave junk and you certainly won’t miss the artificial tastes and negative after effects.
吃生食的时候，不要想你会少吃多少食物，而是应该把注意力转移到那些你多吃到的食物上，比如更多的蔬菜、水果、绿叶菜和种子状物。生食饮食并不是要限制你的饮食或者减少热量，如果你饿了尽管吃---只是要尽量确保自己吃的是生食！时间久了你会发现，
Have you got any tips to share for those looking to add more raw food into their diets?
对于那些想要将更多的生食加入到饮食中的人，你有没有一些建议可以和大家分享呢？