Vegan Fitness with Brendan Brazier – Alkaline vs. Acid Why Your Body’s pH Matters Part 2

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Promoting Alkalinity

By now you’ve discovered that you can take control of your health by making smart choices about how you fuel your body. Preventing your body from going into a state of acidosis begins with choosing more alkaline-forming foods.

As a rule, any food high in chlorophyll is a first-class ticket to creating an alkaline body (hint: if it’s dark green, it’s good for you!).

Alkaline-forming food choices that will help you achieve your optimal pH are listed below; you will notice that some of these foods are naturally acidic—citrus fruits, for example. “Alkalizing” here refers to the effect foods have once digested (not their pH level outside the body), so foods like apple cider vinegar (highly acidic outside your body) can actually be highly alkaline-forming inside the body.

Alkaline-forming Foods

In contrast to the alkaline-forming foods above, the foods listed below are acid-forming:

Acid-forming Foods

These are by no means comprehensive lists. Simply, these lists are an introduction to foods in each category, to start you on your way to making conscious, healthy choices.

Finding Balance

Does everything you eat need to be alkaline-forming? Not at all!—what you’re after in your quest for optimum health is balance. As long as you choose alkalizing foods more often than acid-forming ones, you’re on the right track.

Food is not the only way to change your pH level for the better! Other activities are alkalizing, too, including:

• Deep-breathing exercises
• Yoga
• Light stretching
• Meditation
• Any other activities you enjoy!

Incorporating positive, alkalizing activities into your routine has a big impact on your life and combats the effects of non-nutritional stresses (which are acid-forming all on their own).

Take Action:

• Rate your current diet compared to the charts above and make notes for yourself. Are your current food choices more frequently acidic than alkaline? If you’re consuming mostly acidic food, add at least one alkaline-forming food to each of your meals this week and slowly start removing acidic foods.

• Get active! If you’ve been neglecting your favorite activity—whether it’s yoga, running or another activity that gives you time to reconnect your body and mind—get back at it, starting today. Here are some tips to help you stay committed:

1. Do something you really love so creating an alkaline body isn’t a chore but a joy you look forward to every day
2. Don’t know what that something is yet? Try at least one new activity this week and stick with it long enough to either choose it or know to move to your next alternative
3. Don’t stop looking for your right activity until you find one—or several—that inspire you to stay active

If you’re already regularly active—or you’re training to improve your competitive athletic performance—congratulations! You’ll look forward to our future lesson, where I’ll teach you how to harness the power of nutrition strategically to fuel your workouts, give you a performance edge and reduce recovery time.

As emphasized in previous lessons: aim for a smooth transition to eating clean instead of making any abrupt changes—put the focus on including, not excluding.
Too many sudden changes to your diet can shock your body and cause additional stress. For example: if your diet includes a lot of dairy products, remove one dairy item from your daily diet every week, instead of ditching dairy overnight, cold-turkey style. It is most important to make changes that work for you.

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Brendan Brazier (born March 1, 1975, in Vancouver, British Columbia) is a Canadian endurance athlete, author, advocate of a plant-based diet for personal and environmental health, and creator of the Vega line of whole food nutritional products. Brazier is a former professional Ironman triathlete (1998–2004) and author of The Thrive Diet (Penguin, 2007) and Thrive Fitness (Penguin, 2009).

 
Brendan Brazier纯素健身 – 碱与酸 人体pH数值为何重要 第二部分

翻译：Sherry
审核：Hou Yajie

现在你已经知道，可以明智地选择一些食物给身体补充能量从而控制自己的身体健康。选择食用成碱性食物可以让你的身体远离酸中毒。
一般来说，叶绿素含量高的食物是创造碱性体质的最佳途径。（提示：如果它是深绿色的，这对你非常有好处！）

下面列出一些有助于实现身体最优PH值的成碱性食物。你会发现有一些是酸性的柑橘类水果。实际上，我们所说的“碱化”是指食物被消化以后的效果（而不是他们天然的在体外的PH值）。例如，苹果醋本来是高酸性的，在你的体内却是高度成碱性的。

成碱性食物表：

蔬菜
•芦笋
•甜菜
•甜椒
•西兰花
•胡萝卜
•花椰菜
•芹菜
•菊苣
•黄瓜
•绿叶蔬菜
•芽菜
（所有类型）
•西葫芦
•小球藻

仿谷类
•荞麦
•小米
•荞麦
•小米
•藜麦
•苋菜
•野生稻米和糙米

水果
•柠檬
•酸橙
•哈密瓜
•芒果
•苹果
•甜瓜
（所有类型）
•鳄梨
•木瓜
•石榴
•香蕉

种子
•亚麻
•大麻
•奇亚籽

坚果
•杏仁
•椰子

下面列出一些成酸性食物以示对比。

成酸性食物表
肉
•冷水鱼
•牛肉
•鹿肉
•猪肉
•野味
•家禽
•贝类

乳制品
•生牛奶，未加工的牛奶
•黄油
•奶酪（所有类型）
•奶油
•巴氏杀菌奶

其他
•合成维生素
•糖果
•咖啡
•人造黄油
•烤花生
•处方药
•无酒精的饮料
•大豆分离蛋白
•乳清分离蛋白

这两个表格当然不可能涵盖所有的食物，但是在每一个类目下列出了一些代表性的食物，在此基础上，你可以做出更多自主而健康的饮食选择。

寻找平衡

是否你吃的每一样东西都必须是成碱性的呢？当然不是！在追求最佳健康状态的过程中，你只需要实现“平衡”。只要你食用更多的成碱性食物，而不是成酸性食物，你就成功了一半。
改变食谱并不是改变身体PH值的唯一途径！还有很多可以促进“碱化”的活动，
例如
•深呼吸练习
•瑜伽
•浅拉伸运动
•冥想
•你喜欢的任何其他活动！

将积极的，可以促进碱化的活动纳入日常生活会对你产生很大的影响，还可以缓解由非营养因素造成的压力（因为这些压力是成酸性的）。

行动起来

•对照上面的图表检查你现在的食谱。看看你的食物选择是偏酸性还是偏碱性？如果你吃的大部分是酸性食物，那么从本周开始，在每顿的菜谱中至少添加一种成碱性食物，并且慢慢地减少酸性食物。

•动起来！如果你已经很久没有进行你最喜欢的活动 – 无论是瑜伽，跑步或其他让你能够让你身心合一的运动，那么从今天开始回归运动。以下是一些帮助你维持决心的小贴士。
1.做你爱做的事，这样一来，培养碱性体质并不是一件苦差事，而是你每天都期待的一种享受。
2.不知道爱干什么？没关系！本周至少尝试一个新的活动，并坚持足够久的时间，直到明确想法，坚持下去或者换一种运动。
3.不要放弃寻找适合你的活动，因为一种或几种适合的活动可以帮助你维持决心。

如果你已经有规律地锻炼身体，或者你在接受训练以提高你的专业竞技水平，那么祝贺你！你肯定会期待我们接下来的课程，我们将教授如何有策略地利用营养的力量为你的锻炼提供能量，让你表现出众，恢复迅速。

正如在前面的课程中强调过的，我们的目标是逐渐过渡到良好的饮食习惯，而不是突然的改变。你需要把重点放在在食谱中加入哪些食物，而不是移除哪些食物。
如果食谱发生大量突然地改变，你的身体会受到冲击，负载额外的压力。例如，如果你食用大量的奶制品，那么每一个星期只移除一项奶制品，而不是一夜之间把它们全部戒掉，想立即戒烟那样。记住，最重要的是，改变一定要适合你。

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Brendan Brazier（1975年3月1日出生于英属哥伦比亚温哥华市）是一个加拿大耐力运动员，作家，倡导以植物为主的饮食习惯，也是Vega系列营养食品的创立者。Brazier也曾是一位铁人三项运动员（1998-2004）以及《The Thrive Diet》（企鹅出版社，2007年）和《Thrive Fitness》（企鹅出版社，2009年）的作者。