Chapter 14 Do you really understand food?
第14章 你真的了解食物吗？
dì shí sì zhāng – nǐ zhēn de liǎojiě shíwù ma?

1 A common sense of health that needs to be popularized
需要普及的一个健康常识
xū yào pǔ jí de yí gè jiàn kāng cháng shí

Remember, anything that does not constitute body components, as long as you eat it, your body has to find a way to excrete it.
切记，凡是不是构成身体成分的，只要你吃进去，身体必须想办法把它排出来。
qiè jì, fán shì bú shì gòu chéng shēn tǐ chéng fèn de, zhǐ yào nǐ chī jìn qù, shēn tǐ bì xū xiǎng bàn fǎ bǎ tā pái chū lái.

There are various chemical additives in packaged food, spices such as MSG – monosodium glutamate, pesticide residues and hormones in food, etc. These things are not needed by our bodies, and these things do not constitute body components, so after you eat them, your body must drain them out.
包装食品里五花八门的化学添加剂、调味品如味精、食物里的农药残留和激素等等，这些东西我们的身体并不需要，这些东西都不是构成身体成分的，所以你吃进去之后，身体必须把它排出来。
bāo zhuāng shí pǐn lǐ wǔ huā bā mén de huà xué tiān jiā jì, tiáo wèi pǐn rú wèi jīng, shí wù lǐ de nóng yào cán liú hé jī sù děng děng, zhèi xiē dōng xī wǒ men de shēn tǐ bìng bù xū yào, zhèi xiē dōng xī dōu bú shì gòu chéng shēn tǐ chéng fèn de, suǒ yǐ nǐ chī jìn qù zhī hòu, shēn tǐ bì xū bǎ tā pái chū lái.

 

How to excrete? Mainly rely on the detoxification function of the liver and kidneys.
怎么排呢？主要靠肝脏和肾脏的解毒功能。
zěn me pái ne? zhǔ yào kào gān zàng hé shèn zàng de jiě dú gōng néng.

So, choosing to eat healthy food is significant. What you eat is more important than how you eat.
所以，选择吃健康食物很重要。吃什么比如何吃更重要。
suǒ yǐ, xuǎn zé chī jiàn kāng shí wù hěn zhòng yào. chī shén me bǐ rú hé chī gèng zhòng yào.

Before opening your mouth to eat, ask yourself: Is this food healthy?
在张口吃之前，问一下自己：这个食物健康吗？
zài zhāng kǒu chī zhī qián, wèn yī xià zì jǐ: zhè gè shí wù jiàn kāng ma?

I have seen many children, because their parents did not teach them the concept of health, they bought some spicy sticks with spicy flavor, which refreshed the taste, but made the liver under a lot of pressure. The junk food eaten in one bite satisfies the taste buds, but it takes a long time for the liver to decompose and remove the chemical additives in the junk food.
我曾看到许多小孩子，因为其父母没有教给孩子健康的观念，买一些麻辣味十足的辣条吃，爽了味觉，可是苦了肝脏。一口吃下去的垃圾食品，满足了味蕾，可是肝脏要花很长时间才能把垃圾食品里的化学添加剂分解清除掉。
wǒ céng kàn dào xǔ duō xiǎo hái zi, yīn wèi qí fù mǔ méi yǒu jiāo gěi hái zi jiàn kāng de guān niàn, mǎi yì xiē má là wèi shí zú de là tiáo chī, shuǎng le wèi jué, kě shì kǔ le gān zàng. yī kǒu chī xià qù de lā jī shí pǐn, mǎn zú le wèi lěi, kě shì gān zàng yào huā hěn cháng shí jiān cái néng bǎ lā jī shí pǐn lǐ de huà xué tiān jiā jì fēn jiě qīng chú diào.

It doesn’t matter if you eat junk food for a few months, because your liver function is normal and can cope with external damage, but eating junk food for many years, the liver is overwhelmed, the liver function is abnormal, and these chemical additives cannot be decomposed, and they become toxins and accumulate in the body. It poisons our cells, including liver cells.
吃垃圾食品几个月没关系，因为你的肝功能正常，可以应付外来的伤害，但是长年累月吃垃圾食品，肝脏不堪重负，肝功能异常，无法将这些化学添加剂分解，就变成毒素，累积在身体里毒害我们的细胞，包括肝细胞。
chī lā jī shí pǐn jǐ gè yuè méi guān xì, yīn wèi nǐ de gān gōng néng zhèng cháng, kě yǐ yìng fù wài lái de shāng hài, dàn shì cháng nián lěi yuè chī lā jī shí pǐn, gān zàng bù kān zhòng fù, gān gōng néng yì cháng, wú fǎ jiāng zhèi xiē huà xué tiān jiā jì fēn jiě, jiù biàn chéng dú sù, lěi jī zài shēn tǐ lǐ dú hài wǒ men de xì bāo, bāo kuò gān xì bāo.

After the liver cells are damaged, stop eating junk food, the liver will rehabilitate by itself, but if you still keep eating junk food, the liver cells will be damaged more and more severely, and may develop into hepatocellular carcinoma, which is why we occasionally hear the news that teenage children are diagnosed with liver cancer.
肝细胞受损后，停止吃垃圾食品，肝脏会自我修复，但是仍然屡教不改，肝细胞受损伤的程度愈演愈烈，可能会发展成肝细胞癌，这就是为什么我们偶尔会听到十几岁的孩子被诊断为肝癌的消息。
gān xì bāo shòu sǔn hòu, tíng zhǐ chī lā jī shí pǐn, gān zàng huì zì wǒ xiū fù, dàn shì réng rán lǚ jiàn bù gǎi, gān xì bāo shòu sǔn shāng de chéng dù yù yǎn yù liè, kě néng huì fā zhǎn chéng gān xì bāo ái, zhè jiù shì wèi shén me wǒ men ǒu ěr huì tīng dào shí jǐ suì de hái zi bèi zhěn duàn wèi gān ái de xiāo xī.

Let me summarize:
我归纳总结一下：
wǒ guī nà zǒng jié yī xià

Anything that does not constitute a body component, as long as you eat it, the body must find a way to excrete it, is a toxin.
凡是不是构成身体成分的，只要你吃进去，身体必须想办法把它排出来的，就是毒素。
fán shì bú shì gòu chéng shēn tǐ chéng fèn de, zhǐ yào nǐ chī jìn qù, shēn tǐ bì xū xiǎng bàn fǎ bǎ tā pái chū lái de, jiù shì dú sù.

Anything that makes up body components, as long as you eat them, they becomes part of your body, is nutrients.
凡是构成身体成分的，只要你吃进去，就变成身体一部分的，就是营养素。
fán shì gòu chéng shēn tǐ chéng fèn de, zhǐ yào nǐ chī jìn qù, jiù biàn chéng shēn tǐ yī bù fèn de, jiù shì yíng yǎng sù.

Anything for the purpose of treating diseases, which is decomposed and excreted after eating it and exerting its effect, is medicine.
凡是以治疗疾病为目的，吃进去发挥完作用后分解并排出体外的，就是药物。
fán shì yǐ zhì liáo jí bìng wèi mù dì, chī jìn qù fā huī wán zuò yòng hòu fēn jiě bìng pái chū tǐ wài de, jiù shì yào wù.

2 Can today’s food provide us with adequate and balanced nutrition?
今天的食物能给我们提供充足而均衡的营养吗？
jīn tiān de shí wù néng gěi wǒ men tí gōng chōng zú ér jūn héng de yíng yǎng ma?

2.1 Source of Protein
蛋白质的来源
dàn bái zhì dì lái yuán

The protein that the body needs is mainly obtained from foods such as fish, meat, eggs, milk and beans. Chinese people take pork and eggs as the main sources of protein intake.
身体需要的蛋白质主要从鱼、肉、蛋、奶和豆类等食物中获取。中国人以猪肉和鸡蛋为主要蛋白质摄入来源。
shēn tǐ xū yào de dàn bái zhì zhǔ yào cóng yú, ròu, dàn, nǎi hé dòu lèi děng shí wù zhōng huò qǔ. zhōng guó rén yǐ zhū ròu hé jī dàn wéi zhǔ yào dàn bái zhì shè rù lái yuán.

The nutrition of pork has dropped a lot, why? In the past, pigs were slaughtered for a year, but what about today? more than three months. As you all know, the rice in the south is not as delicious as the rice in the north, because the rice in the north has a long growing season. The same is true of pigs, the growth period is short, and the nutrition is reduced.
猪肉的营养下降了很多，为什么？以前的猪养一年才出栏，今天呢？三个多月。各位都知道，南方的大米没有北方的大米好吃，因为北方的大米生长期长。猪也一样，生长期短，营养就下降了。
zhū ròu de yíng yǎng xià jiàng le hěn duō, wèi shén me? yǐ qián de zhū yǎng yī nián cái chū lán, jīn tiān ne? sān gè duō yuè. gè wèi dōu zhī dào, nán fāng de dà mǐ méi yǒu běi fāng de dà mǐ hào chī, yīn wèi běi fāng de dà mǐ shēng zhǎng qī cháng. zhū yě yī yàng, shēng zhǎng qī duǎn, yíng yǎng jiù xià jiàng le?

Many aquaculture industries use a large amount of antibiotics, resulting in antibiotic residues in food, such as chicken and fish raising. Exposure to a little antibiotics every day is very dangerous in the long run, because the bacteria in the body have developed drug resistance. When you are infected by external bacteria, the antibiotics given to you by the hospital will be greatly reduced or even ineffective.
很多养殖业都大量使用抗生素，导致食物中抗生素残留，如养鸡、养鱼等。每天接触一点抗生素，长此以往是很危险的事情，因为身体里细菌产生了耐药性，当你被外界细菌感染时，医院给你用的抗生素药效就会大大降低，甚至不起作用。
hěn duō yǎng zhí yè dōu dà liàng shǐ yòng kàng shēng sù, dǎo zhì shí wù zhōng kàng shēng sù cán liú, rú yǎng jī, yǎng yú děng. měi tiān jiē chù yì diǎn kàng shēng sù, cháng cǐ yǐ wǎng shì hěn wēi xiǎn de shì qíng, yīn wèi shēn tǐ lǐ xì jùn chǎn shēng le nài yào xìng, dāng nǐ bèi wài jiè xì jùn gǎn rǎn shí, yī yuàn gěi nǐ yòng de kàng shēng sù yào xiào jiù huì dà dà jiàng dī, shèn zhì bù qǐ zuò yòng.

The quality of our protein intake has declined and harmful substances have increased.
我们摄入的蛋白质品质下降了，而且有害物质增加了。
wǒ men shè rù de dàn bái zhì pǐn zhì xià jiàng le, ér qiě yǒu hài wù zhì zēng jiā le.

2.2 Source of carbohydrates
碳水化合物的来源
tàn shuǐ huà hé wù de lái yuán

Carbohydrates, commonly known as sugar, are mainly derived from cereals, namely rice and flour.
碳水化合物俗称糖，其来源主要是谷类，即大米和面粉。
tàn shuǐ huà hé wù sú chēng táng, qí lái yuán zhǔ yào shì gǔ lèi, jí dà mǐ huó miàn fěn.

The earliest we ate was 95 flour, that is, 100 catties of wheat yielded 95 catties of flour. This kind of flour was black, had poor taste, and was a bit astringent. Later, everyone rushed to eat Fuqiang flour, namely 81 flour, which was much whiter and the taste was much better. The flour we eat today is 70 flour, or even 65 flour. For a grain of wheat, we only eat the pure starch in the center of the wheat, and throw away the rest.
最早我们吃的是95粉，即100斤麦子出95斤面粉，这样的面粉黑、口感差，有点涩味。再后来，大家都抢着吃富强粉，即81粉，面粉白了很多，口感也好了很多。今天我们吃的面粉是70粉，甚至65粉，一粒麦子我们只把麦子中央的纯淀粉吃了，其它都扔掉了。
zuì zǎo wǒ men chī de shì jiǔ wǔ fěn, jí yì bǎi jīn mài zǐ chū jiǔ shí wǔ jīn miàn fěn, zhè yàng de miàn fěn hēi, kǒu gǎn chà, yǒu diǎn sè wèi. zài hòu lái, dà jiā dōu qiǎng zhuó chī fù qiáng fěn, jí bā yī fěn, miàn fěn bái le hěn duō, kǒu gǎn yě hǎo le hěn duō. jīn tiān wǒ men chī de miàn fěn shì qī líng fěn, shèn zhì liù wǔ fěn, yī lì mài zǐ wǒ men zhǐ bǎ mài zǐ zhōng yāng de chún diàn fěn chī le, qí tā dōu rēng diào le.

In fact, God is very merciful. When he gives a grain of wheat to a human being, he puts all the nutrients that the human body needs under the bark of the wheat. Today, we only eat the starch in the core of the wheat, and throw away the vitamins, minerals, and dietary fiber under the bark.
其实上苍很仁慈，赐给人类一粒麦子时，就把人体需要的营养素都放到麦皮下了。而今天我们只吃了麦子芯部的淀粉，而把麦皮下的维生素、矿物质、膳食纤维等都扔掉了。
qí shí shàng cāng hěn rén cí, cì gěi rén lèi yī lì mài zǐ shí, jiù bǎ rén tǐ xū yào de yíng yǎng sù dōu fàng dào mài pí xià le. ér jīn tiān wǒ men zhǐ chī le mài zǐ xīn bù de diàn fěn, ér bǎ mài pí xià de wéi shēng sù, kuàng wù zhì, shàn shí xiān wéi děng dōu rēng diào le.

Grains are a source of vitamin B complex for human beings. Through refined processing, the food containing vitamin B complex on our table has been extremely deficient, which is terrible.
谷物是人类B族维生素来源，通过精加工，我们的餐桌上含有B族维生素的食物已极度缺乏了，这是很可怕的事情。
gǔ wù shì rén lèi b zú wéi shēng sù lái yuán, tōng guò jīng jiā gōng, wǒ men de cān zhuō shàng hán yǒu b zú wéi shēng sù de shí wù yǐ jí dù quē fá le, zhè shì hěn kě pà de shì qíng.

Some people say: “I eat a lot of meals every day, and I don’t lack anything.” Because the food we eat now doesn’t contain some of the nutrients we need, so even if you are overeaten, you can’t get the nutrients you need.
有人讲：“我每天吃很多饭，什么都不缺。”因为我们现在吃的食物中根本就不含有我们所需的某些营养素，所以就算吃得撑死你，你也不能获得所需的营养素。
yǒu rén jiǎng: “wǒ měi tiān chī hěn duō fàn, shén me dōu bù quē.” yīn wèi wǒ men xiàn zài chī de shí wù zhōng gēn běn jiù bù hán yǒu wǒ men suǒ xū de mǒu xiē yíng yǎng sù, suǒ yǐ jiù suàn chī dé chēng sǐ nǐ, nǐ yě bù néng huò dé suǒ xū de yíng yǎng sù.

When the nutrition is not balanced, you continue to take in the excess nutrients in the body, and the harm to the body may be greater. Because when the nutrition is unbalanced, the more some nutrients enter the body, the more nutrients the body is relatively deficient in will be consumed, resulting in more insufficiency of these nutrients.
当营养不均衡时，你继续摄入体内本来就过剩的营养素，对身体的危害可能就越大。因为当营养不均衡时，一些营养素进入身体越多，就越消耗身体相对不足的营养素，导致这些营养素更加不足。
dāng yíng yǎng bù jūn héng shí, nǐ jì xù shè rù tǐ nèi běn lái jiù guò shèng de yíng yǎng sù, duì shēn tǐ de wēi hài kě néng jiù yuè dà. yīn wèi dāng yíng yǎng bù jūn héng shí, yì xiē yíng yǎng sù jìn rù shēn tǐ yuè duō, jiù yuè xiāo hào shēn tǐ xiāng duì bù zú de yíng yǎng sù, dǎo zhì zhèi xiē yíng yǎng sù gèng jiā bù zú.

For example, when the intake of starch, that is, carbohydrates, is relatively high and the protein and vitamins are relatively insufficient, in order to consume the excess sugar that enters the body, the protein and vitamins that are relatively insufficient must be consumed, resulting in even more insufficiency of protein and vitamins.
比如，吃进的淀粉即碳水化合物较多而蛋白质和维生素相对不足时，为了消耗掉那些进入身体多余的糖，就要消耗掉本来就相对不足的蛋白质和维生素，导致蛋白质和维生素更加不足。
bǐ rú, chī jìn de diàn fěn jí tàn shuǐ huà hé wù jiào duō ér dàn bái zhì hé wéi shēng sù xiāng duì bù zú shí, wèi le xiāo hào diào nèi xiē jìn rù shēn tǐ duō yú de táng, jiù yào xiāo hào diào běn lái jiù xiāng duì bù zú de dàn bái zhì hé wéi shēng sù, dǎo zhì dàn bái zhì hé wéi shēng sù gèng jiā bù zú.

2.3 Sources of Vitamins and Minerals
维生素和矿物质的来源
wéi shēng sù hé kuàng wù zhì dì lái yuán

The body’s main sources of minerals and vitamins are vegetables and fruits, and some are also obtained from meat and grains.
人体矿物质和维生素来源主要是蔬菜和水果，也会从肉类和谷类获得一些。
rén tǐ kuàng wù zhì hé wéi shēng sù lái yuán zhǔ yào shì shū cài hé shuǐ guǒ, yě huì cóng ròu lèi hé gǔ lèi huò dé yì xiē.

Come to think of it, do tomatoes taste the same today as they did 20 years ago? In the past, as long as the “head” of the tomato was red, the tomato tasted sweet and sour. If you look at the tomatoes now, they are all red to the “ass”, but they don’t even have the taste of tomatoes.
你想想，今天的西红柿和20年前的西红柿味道一样吗？以前只要西红柿的“脑袋”红一些，这个西红柿吃起来就酸甜可口了。你再看看现在的西红柿，都红到了“屁股”，可连西红柿的味道也没有。
nǐ xiǎng xiǎng, jīn tiān de xī hóng shì hé 0 nián qián de xī hóng shì wèi dào yī yàng ma? yǐ qián zhǐ yào xī hóng shì de “ nǎo dài ” hóng yì xiē, zhè gè xī hóng shì chī qǐ lái jiù suān tián kě kǒu le. nǐ zài kàn kàn xiàn zài de xī hóng shì, dōu hóng dào le “ pì gǔ ”, kě lián xī hóng shì de wèi dào yě méi yǒu.

Think about it again, the taste of vegetables and fruits today are not as good as they used to be, right? If the taste is not good, it means that the corresponding nutrients in vegetables and fruits are less, and the quality of vegetables and fruits has declined, but the harmful substances have greatly increased. There are countless reports in this regard.
你再想想看，今天的蔬菜和水果的味道是不是大不如前？味道不好了，说明蔬菜、水果里相应的营养素少了，品质下降了，蔬菜、水果的品质下降了，但有害物质却大大的增多了，这方面的报道不计其数。
nǐ zài xiǎng xiǎng kàn, jīn tiān de shū cài hé shuǐ guǒ de wèi dào shì bú shì dà bù rú qián? wèi dào bù hǎo le, shuō míng shū cài, shuǐ guǒ lǐ xiāng yìng de yíng yǎng sù shǎo le, pǐn zhì xià jiàng le, shū cài, shuǐ guǒ de pǐn zhì xià jiàng le, dàn yǒu hài wù zhì què dà dà de zēng duō le, zhè fāng miàn de bào dào bú jì qí shù.

I once bought this kind of kiwi fruit in the market. It was very big, hard, and beautiful. After buying it for two months, it had not become soft and hard. Is this kiwi fruit? No, It is just a grenade and I had to throw it away. The farmers who grow kiwifruit eat the kind of small, ugly, but delicious kiwifruit.
我曾在市场上买过这样的猕猴桃，个头很大很硬，很漂亮，买回来两个月都没有变软，硬梆梆的，我就想，这哪里是猕猴桃，简直就是个手榴弹，最后只好扔掉了。种猕猴桃的桃农们自己吃的却是那种又小又丑但味道很美的猕猴桃。
wǒ céng zài shì chǎng shàng mǎi guò zhè yàng de mí hóu táo, gè tóu hěn dà hěn yìng, hěn piào liàng, mǎi huí lái liǎng gè yuè dōu méi yǒu biàn ruǎn, yìng bāng bāng de, wǒ jiù xiǎng, zhè nǎ lǐ shì mí hóu táo, jiǎn zhí jiù shì gè shǒu liú dàn, zuì hòu zhǐ hǎo rēng diào le. zhǒng mí hóu táo de táo nóng mén zì jǐ chī de què shì nà zhǒng yòu xiǎo yòu chǒu dàn wèi dào hěn měi de mí hóu táo.

So the same is true of vegetables and fruits. The nutrient content has decreased, but the harmful substances have increased. After the harmful substances enter the body, the body needs to consume a large amount of nutrients in order to excrete the harmful substances from the body, so I can’t figure it out now. After eating a tomato, am I losing or winning.
所以蔬菜水果的情况也是这样，营养成分下降了，但有害物质增加了，有害物质进入身体后，身体为了将有害物质排出体外，还要再消耗大量的营养素，所以我现在都搞不清楚了，吃了一个西红柿后，我是赔了还是赚了。
suǒ yǐ shū cài shuǐ guǒ dí qíng kuàng yě shì zhè yàng, yíng yǎng chéng fèn xià jiàng le, dàn yǒu hài wù zhì zēng jiā le, yǒu hài wù zhì jìn rù shēn tǐ hòu, shēn tǐ wèi le jiāng yǒu hài wù zhì pái chū tǐ wài, hái yào zài xiāo hào dà liàng de yíng yǎng sù, suǒ yǐ wǒ xiàn zài dōu gǎo bù qīng chǔ le, chī le yí gè xī hóng shì hòu, wǒ shì péi le hái shì zhuàn le.

I may get some vitamins, minerals, but in order to eliminate the harmful substances that enter my body, such as ripening agents, pesticides, heavy metal salts and other harmful substances, I also have to deplete the protein, vitamins, minerals in my body.
我可能会获得一些维生素、矿物质，但为了消除进入我身体的有害物质，如催熟剂、农药、重金属盐及其他有害物质，我还得消耗掉身体里的蛋白质、维生素、矿物质。
wǒ kě néng huì huò dé yì xiē wéi shēng sù, kuàng wù zhì, dàn wèi le xiāo chú jìn rù wǒ shēn tǐ de yǒu hài wù zhì, rú cuī shú jì, nóng yào, zhòng jīn shǔ yán jí qí tā yǒu hài wù zhì, wǒ hái dé xiāo hào diào shēn tǐ lǐ de dàn bái zhì, wéi shēng sù, kuàng wù zhì.

I have told so many facts to prove that today’s food can no longer provide us with sufficient and balanced nutrition, so today it is not a question of whether you want to eat nutrients, but we have to take nutrients for our own health. Everyone’s nutritional deficiencies exist objectively, but the degree of deficiency is different.
我讲这么多事实，证明今天的食物已经不能给我们提供充足而均衡的营养了，所以今天不是你要不要吃营养素的问题了，而是我们为了自己的健康而不得不服用营养素。每个人的营养缺乏都是客观存在的，只是缺乏程度轻重不同而已。
wǒ jiǎng zhè me duō shì shí, zhèng míng jīn tiān de shí wù yǐ jīng bù néng gěi wǒ men tí gōng chōng zú ér jūn héng de yíng yǎng le, suǒ yǐ jīn tiān bú shì nǐ yào bú yào chī yíng yǎng sù de wèn tí le, ér shì wǒ men wèi le zì jǐ de jiàn kāng ér bù dé bù fú yòng yíng yǎng sù. měi gè rén de yíng yǎng quē fá dōu shì kè guān cún zài de, zhǐ shì quē fá chéng dù qīng zhòng bù tóng ér yǐ.

3 Healthy Food
健康食品
jiàn kāng shí pǐn

Criteria for judging healthy food:
判断健康食品的标准：
pàn duàn jiàn kāng shí pǐn de biāo zhǔn:

Fresh, raw, additive-free, original, wild, seasonal, natural, grown with natural fertilizers.
新鲜的、未加工的、无添加剂的、原汁原味的、野生的、当季的、顺应自然的、自然肥料种植的。
xīn xiān de 、 wèi jiā gōng de 、 wú tiān jiā jì de 、 yuán zhī yuán wèi de 、 yě shēng de 、 dāng jì de 、 shùn yìng zì rán de 、 zì rán féi liào zhòng zhí de

For example, fresh countryside pork is healthy food. Pigs that are fed with natural feed in the countryside and grow up in accordance with the natural growth cycle, and also the pork is fresh, so this is healthy food.
比如，新鲜的土猪肉就是健康食物，在乡村用自然饲料喂养的、顺应自然生长周期长大的猪，而且是新鲜的，所以是健康食物。
bǐ rú, xīn xiān de tǔ zhū ròu jiù shì jiàn kāng shí wù, zài xiāng cūn yòng zì rán sì liào wèi yǎng de, shùn yìng zì rán shēng zhǎng zhōu qī zhǎng dà de zhū, ér qiě shì xīn xiān de, suǒ yǐ shì jiàn kāng shí wù.

If pigs are raised on a large scale, and some unnatural feeds are used to make pigs grow up in a short period of time, such pork is a sub-health food.
如果大规模养殖猪，用一些非自然的饲料让猪在很短时间内长大，这样的猪肉就属于亚健康食品了。
rú guǒ dà guī mó yǎng zhí zhū, yòng yì xiē fēi zì rán de sì liào ràng zhū zài hěn duǎn shí jiān nèi zhǎng dà, zhè yàng de zhū ròu jiù shǔ yú yà jiàn kāng shí pǐn le.

If such sub-healthy pork is smoked and dried to make bacon, it belongs to junk food.
如果这样的亚健康猪肉，再用烟熏的方法把水分熏干，做成腊肉，就属于垃圾食品了。
rú guǒ zhè yàng de yà jiàn kāng zhū ròu, zài yòng yān xūn de fāng fǎ bǎ shuǐ fèn xūn gān, zuò chéng là ròu ， jiù shǔ yú lā jī shí pǐn le.

	健康食品	亚健康食品	垃圾食品
1	新鲜的土猪肉	新鲜的养殖肉猪猪肉	烟熏的腊肉
2	野生猕猴桃	施化肥种植的猕猴桃	含大量添加剂的早熟反季猕猴桃
3	新鲜牛奶	加入防腐剂储存时间较长的牛奶	用牛奶制作的冰淇淋

 

4 Top 10 junk foods in the world according to the World Health Organization
世界卫生组织公布的全球十大垃圾食品
shì jiè wèi shēng zǔ zhī gōng bù de quán qiú shí dà lā jī shí pǐn

4.1 Fried food 油炸类食品 yóu zhà lèi shí pǐn

4. 2 Pickled food 腌制类食品 yān zhì lèi shí pǐn

4. 3 Processed food 加工类食品 jiā gōng lèi shí pǐn

4.4 Biscuits 饼干类食品 bǐng gān lèi shí pǐn

4.5 Soda cola 汽水可乐类食品 qì shuǐ kě lè lèi shí pǐn

4.6 Instant food 方便类食品 fāng biàn lèi shí pǐn

4.7 Canned food 罐头类食品 guàn tou lèi shí pǐn

4.8 Plum preserves 话梅蜜饯类食品 huà méi mì jiàn lèi shí pǐn

4.9 Frozen sweet desserts 冷冻甜品类食品 lěng dòng tián pǐn lèi shí pǐn

4.10 Barbecued food 烧烤类食品 shāo kǎo lèi shí pǐn

What is junk food? Foods that are high in sugar, high in fat, high in calories, low in protein, low in vitamins and minerals or even without vitamins and minerals and with additives are junk food.
什么是垃圾食品？高糖、高脂、高热量、低蛋白、低维生素和矿物质甚至没有维生素和矿物质且含有添加剂的食物就是垃圾食品。
shén me shì lā jī shí pǐn? gāo táng 、 gāo zhī 、 gāo rè liàng 、 dī dàn bái 、 dī wéi shēng sù hé kuàng wù zhì shèn zhì méi yǒu wéi shēng sù hé kuàng wù zhì qiě hán yǒu tiān jiā jì de shí wù jiù shì lā jī shí pǐn.

4.1 Fried food 油炸类食品

 

• The culprit of cardiovascular disease, especially fried starch 导致心血管疾病的元凶，尤其是油炸淀粉
• Contains carcinogens 含致癌物质
• Destroy vitamins and denature proteins 破坏维生素，使蛋白质变性

Fried food contains a lot of free radicals, and high temperature seriously destroys nutrients such as vitamins and proteins in the food.
油炸食物里含有很多自由基，同时高温严重破坏了食物中的维生素、蛋白质等营养素。
yóu zhà shí wù lǐ hán yǒu hěn duō zì yóu jī, tóng shí gāo wēn yán zhòng pò huài le shí wù zhōng dì wéi shēng sù, dàn bái zhì děng yíng yǎng sù.

Fried food will bring excess calories, and excess calories will be converted into blood lipids and cholesterol, leading to cardiovascular disease.
油炸食物会带来过剩的热量，过剩的热量会转化成血脂、胆固醇，导致心血管病变。
zhá zhá shí wù huì dài lái guò shèng de rè liàng, guò shèng de rè liàng huì zhuǎn huà chéng xuè zhī, dǎn gù chún, dǎo zhì xīn xuè guǎn bìng biàn.

Frequent eating of fried foods, such as fritters, french fries, fried chicken legs, fried ribs, etc., will seriously damage the liver and cause great damage to the cardiovascular system.
经常吃油炸食物，如油条、薯条、炸鸡腿、炸排骨等，肝脏将严重受损，心血管也将承受很大的伤害。
jīng cháng chī zhá zhá shí wù, rú yóu tiáo, shǔ tiáo, zhà jī tuǐ, zhà pái gǔ děng, gān zàng jiāng yán zhòng shòu sǔn, xīn xuè guǎn yě jiāng chéng shòu hěn dà de shāng hài.

4.2 Pickled foods 腌制类食品

• Causes high blood pressure, overburdened kidneys, and causes of nasopharyngeal cancer 导致高血压，肾脏负担过重，鼻咽癌的诱因
• Affects the mucosal system and is harmful to the stomach 影响粘膜系统，对肠胃有害
• Easily ulcerated and inflamed 容易溃疡和发炎

Pickling can keep food longer. The traditional method is to use sunlight, wind or smoking to remove moisture from food, such as salted fish and bacon.
腌制可以使食物保存更久，传统的方法是利用阳光、风或烟熏去掉食物中的水分，如咸鱼、腊肉等。
yān zhì kě yǐ shǐ shí wù bǎo cún gèng jiǔ, chuán tǒng de fāng fǎ shì lǐ yòng yáng guāng, fēng huò yān xūn qù diào shí wù zhōng dì shuǐ fèn, rú xián yú, là ròu děng.

Pickled food contains a lot of salt. After eating it, the kidneys need to excrete too much salt. The burden is very heavy, which will affect the excretion of other toxins in the human body and cause many skin diseases.
腌制的食物含有大量的盐，吃进去后肾脏需要排泄过高的盐，负担非常重，就会影响到人体内其他毒素的排泄，造成很多皮肤方面的疾病。
yān zhì de shí wù hán yǒu dà liàng de yán, chī jìn qù hòu shèn zàng xū yào pái xiè guò gāo de yán, fù dān fēi cháng zhòng, jiù huì yǐng xiǎng dào rén tǐ nèi qí tā dú sù de pái xiè, zào chéng hěn duō pí fū fāng miàn de jí bìng.

4.3 Processed food 加工类食品

 

 

• Contains carcinogen nitrite for the purpose of antiseptic and color development 含致癌物质亚硝酸盐，目的是防腐和显色作用
• Contains a lot of preservatives, which increases the burden on the liver 含大量防腐剂，加重肝脏负担

There is a wide range of processed meat products, such as beef jerky, pork jerky, sausages, meatballs, fish balls, meat floss, etc. These are commercialized stuff. In order to improve the taste and enhance the visual effect, leavening agents, bleaching agents, pigments, artificial flavorings and other chemical additives are basically added.
加工肉制品范围很广，如牛肉干、猪肉干、香肠、肉丸、鱼丸、肉松等，这些是商业化的东西，为了改善口感和增强视觉效果，基本上添加了膨松剂、漂白剂、色素、人工调味料等化学添加剂。
jiā gōng ròu zhì pǐn fàn wéi hěn guǎng, rú niú ròu gān, zhū ròu gān, xiāng cháng, ròu wán, yú wán, ròu sōng děng, zhèi xiē shì shāng yè huà de dōng xī, wèi le gǎi shàn kǒu gǎn hé zēng qiáng shì jué xiào guǒ, jī běn shàng tiān jiā le péng sōng jì, piǎo bái jì, sè sù, rén gōng tiáo wèi liào děng huà xué tiān jiā jì.

These foods are very delicious, and when eaten, they will produce a sense of pleasure in the palate. But how long does it last on the palate? Certainly no more than 10 seconds.
这些食品是非常美味的，吃的时候会产生味觉上的快感。但味觉上的感受能持续多久呢?肯定不会超过10秒。
zhèi xiē shí pǐn shì fēi cháng měi wèi de, chī de shí hòu huì chǎn shēng wèi jué shàng de kuài gǎn. dàn wèi jué shàng de gǎn shòu néng chí xù duō jiǔ ne ? kěn dìng bú huì chāo guò shí miǎo.

After swallowing it in one mouthful, after the food enters the esophagus, the enjoyment of taste in the mouth is gone, but the enjoyment of less than 10 seconds brings a great burden to the liver and kidneys, and it needs to consume a large amount of nutrients to decompose and excrete toxic substances.
一口吞下去，食物进入食道后，嘴巴里味觉上的享受没有了，但这不到10秒的享受却给肝脏和肾脏带来极大的负担，需要消耗大量营养素分解排泄有毒物质。
yī kǒu tūn xià qù, shí wù jìn rù shí dào hòu, zuǐ bā lǐ wèi jué shàng de xiǎng shòu méi yǒu le, dàn zhè bú dào 0 miǎo de xiǎng shòu què gěi gān zàng hé shèn zàng dài lái jí dà de fù dān, xū yào xiāo hào dà liàng yíng yǎng sù fēn jiě pái xiè yǒu dú wù zhì.

4.4 Biscuits (excluding low temperature baked biscuits and graham [‘greɪəm] crackers) 饼干类食品（不包括低温烘烤饼干和全麦饼干）

 

• Excessive flavors and pigments (burdens the liver) 食用香精和色素过多（对肝脏造成负担）
• Seriously destroy vitamins 严重破坏维生素
• Too many calories and low nutrients 热量过多，营养成分低

Why do children at home not like to eat? Human appetite is controlled by blood sugar in the blood. If a child eats biscuits, candies, and drinks Coke every day, his blood sugar is at a normal level (80-120mg blood sugar per 100ml of blood), and he will not feel hungry, that is, the child has no desire to eat, he often feels his stomach is full. At this time, if you force him or beat him, he will not be able to eat.
为什么家里的小孩子不喜欢吃饭？人类的食欲是由血液里的血糖控制的。如果小孩子天天吃饼干、糖果，喝可乐，吃饭时他的血糖在正常水平（每100ml血液中含有80-120mg血糖），不会有饥饿感，也即是孩子没有吃饭的欲望，他经常觉得肚子是饱的。这时候你强迫他，就是打他，他也吃不下去。
wèi shén me jiā lǐ de xiǎo hái zi bù xǐ huān chī fàn? rén lèi de shí yù shì yóu xuè yè lǐ de xuè táng kòng zhì de. rú guǒ xiǎo hái zi tiān tiān chī bǐng gān, táng guǒ, hē kě lè, chī fàn shí tā de xuè táng zài zhèng cháng shuǐ píng （ měi yì bǎi háo shēng xuè yè zhōng hán yǒu bā shí dào yì bǎi èr shí háo kè xuè táng ）, bú huì yǒu jī è gǎn, yě jí shì hái zi méi yǒu chī fàn de yù wàng, tā jīng cháng jué de dǔ zi shì bǎo de. zhè shí hòu nǐ qiǎng pò tā, jiù shì dǎ tā, tā yě chī bù xià qù.

However, the protein, vitamins, minerals and other nutrients that children need for growth cannot be adequately ingested, which affects the normal development of children. The best way is to empty all the snacks at home, especially candies, and starve him for a meal, so that his blood sugar drops below 75mg. At this time, he is hungry, and he will take the initiative to eat.
然而，小孩子成长所需的蛋白质、维生素、矿物质等营养素无法充分摄取，影响孩子的正常发育。最好的方式是将家里的零食尤其是糖果全部清空，饿他一顿，让他的血糖降到75mg以下，这时他有饥饿感了，你什么也不用做他也会主动吃饭的。
rán ér, xiǎo hái zi chéng zhǎng suǒ xū de dàn bái zhì, wéi shēng sù, kuàng wù zhì děng yíng yǎng sù wú fǎ chōng fèn shè qǔ, yǐng xiǎng hái zi de zhèng cháng fā yù. zuì hǎo de fāng shì shì jiāng jiā lǐ de líng shí yóu qí shì táng guǒ quán bù qīng kōng, è tā yī dùn, ràng tā de xuè táng jiàng dào qī shí wǔ háo kè yǐ xià, zhè shí tā yǒu jī è gǎn le, nǐ shén me yě bù yòng zuò tā yě huì zhǔ dòng chī fàn de.

4.5 Soda cola beverage 汽水可乐类食品

• Contains phosphoric [fɒs’fɒrɪk]acid and carbonic acid, which will take away a large amount of calcium in the body. 含磷酸、碳酸，会带走体内大量的钙。
• The sugar content is too high, and you will feel full after drinking, which will affect the meal.含糖量过高，喝后有饱胀感，影响正餐。

4.6 Instant food (such as instant noodles and puffed food) 方便类食品（如方便面和膨化食品）

• The salt is too high, containing preservatives and flavors, which damages the liver盐分过高，含防腐剂、香精，损害肝脏
• Only calories, no other nutrients只有热量，没有其他营养

4.7 Canned food (including meat and fruit) 罐头类食品（包括肉类和水果类）

• Destroy vitamins and denature proteins 破坏维生素，使蛋白质变性
• Too many calories and low nutrients 热量过多，营养成分低

4.8 Plum preserves 话梅蜜饯类食品

4.8.1 Contains carcinogenic nitrite (preservative and color development) 含致癌物质亚硝酸盐（防腐和显色作用）

4.8.2 High salt content, containing preservatives, flavors, damage to the liver 盐分过高，含防腐剂、香精，损伤肝脏

4.9 Frozen desserts (ice cream, popsicles and various ice creams) 冷冻甜品类食品（冰淇淋、冰棒和各种雪糕）

4.9.1 Contains cream, which is easy to cause obesity 含奶油，容易引起肥胖

4.9.2 The sugar content is too high, which affects the meal 含糖量过高，影响正餐

4.10 Barbecued food 烧烤类食品

• Containing a large amount of triphenyltetradisopyr (the first of the three major carcinogens) 含大量三苯四丙吡（三大致癌物质之首）
• Causes protein carbonization and denaturation, increasing the burden on the liver and kidneys 导致蛋白质碳化变性，加重肝脏和肾脏负担

 

Hongtao Li
Author of “Heal Yourself rather than See a Doctor”
Founder of ChineseTutorLi.com

Graduated from Xi’an Medical University, majored in clinical medicine.
Ever worked in the Orthopedic Surgery Department of the Beijing Armed Police Corps Hospital for three years, and later abandoned medicals to pursue education.
Now engaged in education, teaching Chinese, spreading Chinese culture and popularizing revolutionary health concepts and knowledge to people all over the world.

李红涛
《看医生不如看自己》作者
ChineseTutorLi.com 创始人

毕业于西安医科大学，临床医学专业。
曾在北京武警总队医院骨外科工作三年，后来弃医从文。
现从事教育工作，向世界各地的人们教授中文、传播中国文化并普及革命性的健康观念和健康知识。

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