Vegan Fitness with Brendan Brazier – Digestion The Link to Immunity and Whole Body Health Part 1

中文版

Over the last several lessons, you’ve learned plenty about how proper nutrition supports your body and helps you thrive. This lesson, I’ll help you put more of that information together so you can choose the best foods for your optimal health and nutrition with confidence.

If You Are What You Eat, Why Not Eat Super?

I’ve introduced you to multiple concepts about the nutritional value of food—you now know the best foods are the ones that are alkaline-forming, rich in fiber, high in antioxidants and full of the healthy fats, carbohydrates and protein that are essential for optimum health and performance.

In this lesson, I’ll identify the best-of-the-best foods—the quality superfoods that deliver nutritional value far above what you’d get from average foods to keep you healthy and strong. You’ve learned that fiber-rich carbohydrates (vegetables!) are the true staples. Among (and in addition to) this foundation are the nutritional over-achievers I make a point to include wherever possible—these superfoods are the dietary equivalents of the world’s top high-performance athletes. If your objective is optimum health, you’ll want to make these foods a regular part of your diet, too—their super-powers might just rub off!

Plant-based Superfood Hall of Fame:

Maca

I include maca as a regular part of my routine for a host of reasons and rely on it to help me thrive whether I’m actively training or in the off-season—read on and I’ll explain why you’ll want to include it, too.

Maca is a turnip-like root vegetable native to the Andean mountains in Peru. Grown at altitudes of 14,000 feet where no other crops can survive, maca is a hardy, resilient plant that’s incredibly rich in amino acids, phytonutrients, fatty acids, vitamins and minerals. Maca earns its superfood status not merely on the grounds of this nutritional density, but from maca’s true super-power: its renowned—clinically proven—ability to regulate, support and balance hormonal systems in both men and women.

How can a lowly (albeit nutritious!) root vegetable balance your hormones? Maca (like ginseng) is classed as an adaptogen—an adaptogen is a substance that produces a response in your body which increases your power of resistance against multiple stressors and has a normalizing influence on your body’s multiple systems.

Maca has an uncanny ability to regulate and rejuvenate your adrenal glands—an especially important action in a modern life full of uncomplementary stresses that tire and overwhelm the adrenal system, sapping you of energy and making stress even more challenging. Properly supported, your adrenal gland will restore your stamina, improve mental clarity and your ability to handle stress.

If adrenal support isn’t enough to convince you of maca’s superfood status, consider this: maca’s adaptogenic properties restore hormonal balance in both genders (as proven by scientific studies and human clinical trials).

If you’re a man, maca’s reputation as “the Viagra of the Herbal Kingdom” may be of interest: used traditionally in Peru, maca as a fertility and libido enhancer, recent human clinical trials published in a peer-reviewed medical journal showed a 180% increase in libido and a 200% increase in sperm count. If you’re a woman, you’ll want to remember maca as you approach menopause—it’s a non-estrogen alternative to hormone replacement therapy known to relieve the hot flashes, depression and other symptoms of menopause.

Supporting the adrenal gland and balancing hormones with maca has another key benefit: it slows down the aging process and can reverse some of the physical signs of aging.

The impressive resume of the superfood maca can be capped off with one more thing: maca possesses the amino acid building blocks of serotonin, helping your body curtail stress, support mental health and reduce cravings for artificial stimulants, like refined sugar and caffeine.

Chlorella

I could write a book on chlorella! Like maca, it’s easily one of the finest superfoods nature created. Containing more chlorophyll—the alkaline-promoting powerhouse—than any other known plant, chlorella is a freshwater green algae with an amazing growth rate that makes it the fastest growing plant on earth.

Not to be underestimated because of its microscopic size, chlorella packs an impressive punch on many fronts. Chlorella is a strongly alkalizing, complete food that shines as a vitamin and mineral supplement. One of the few plant-based sources of B-12, chlorella is a welcome addition to any vegetarian or vegan diet based on this fact alone.

At whopping 65% protein, chlorella is an incredibly efficient source of protein, possessing 19 amino acids—including all ten essential amino acids—as well as essential fatty acids and a host of vitamins, minerals and enzymes. Clean and green, chlorella is being researched as a future alternative to protein farming.

Renowned for its cleansing and detoxifying abilities, chlorella enhances your immune system at a cellular level. I use it as a daily preventative measure to building better health by building a stronger body.

Able to quadruple in a single day, chlorella’s impressive growth rate stems from a compound called chlorella growth factor (CGF)—combined with nucleic acids (RNA and DNA), the superfood chlorella is a supplement built for healing. Consuming chlorella regularly speeds cell regeneration, enhancing healing, expediting muscle recovery and slowing the signs of aging. The CGF in chlorella stimulates tissue repair, supporting your immune system in times of stress and helping you avoid getting sick. If you choose to take a chlorella supplement, look for one that’s had the cell-walls cracked so your body can digest its goodness.

Hemp

Hemp may have been new to you when I introduced it in Lesson 3, but now you know it’s a high-protein powerhouse that delivers the most balanced amino acid profile of any plant-based protein. Hemp has more value to offer than simply being packed with over 20 amino acids, including the ten essential amino acids your body must acquire through diet—it has plenty of other super-powers, too.

Hemp is easily classified as a nutritional over-achiever, in part because it’s also high in chlorophyll—which helps alkalize your body’s pH—as well as being rich in Omega-3 and -6 essential fatty acids, hemp is chock-full of fiber, vitamins and minerals. Easily digestible and nutrient-rich in its natural state, hemp doesn’t require any processing to deliver its benefits, leaving its enzymes intact so they can contribute to your body’s digestive abilities. Another key benefit? Hemp has anti-inflammatory properties that will help your body recover faster from the rigors of training.

On top of all these fabulous features, hemp is a highly sustainable crop that hasn’t seen the genetic modifications of other plant-protein crops like soy. Fast growing, oxygen producing and requiring minimal to no chemical intervention in farming, hemp is an eco-friendly wonder-crop with incredible potential for good.

Flax

Celebrated for its high Omega-3 content, flax is a vital addition to a plant-based diet—especially if you’re active! In Lesson 3’s section on good fats, you learned about the multiple health benefits of Omega-3 and the other essential fatty acids—in addition to these benefits (like fighting LDL cholesterol and assisting with nervous system function), flax has anti-inflammatory effects, too.

If you’re an athlete, the Omega-3 in flax helps your body burn fat as fuel. A bonus for anyone trying to lose body fat—fat-to-fuel conversion is particularly helpful in building your endurance, since fat provides longer, sustained energy that comes into play after carbohydrate energy has been exhausted. Also an excellent source of potassium—a key electrolyte that supports smooth muscle contractions when you’re active—flax plays a role in regulating fluid balance and keeping you hydrated.

Flax is high in both soluble and insoluble fiber—as little as one ounce provides 32% of the USDA’s recommended daily fiber requirements. To get the most out of flax—in terms of its bounty of Omega-3s, fiber and other nutrients—you need to grind the seeds before you eat them to break through their tough outer shell (otherwise the only benefit you’ll enjoy is their crunch!).

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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 –消化 连接免疫力与全身健康的桥梁 第一部分

翻译：Tim
审核：Lizzy

在过去的几节课中，你已经学习到了一些关于恰当的营养如何支持你的身体以及帮助你茁壮成长的知识。在这节课中，我将帮助你总结这些信息，使你能够从容地搭配最健康营养的膳食。

我已经介绍给你多个关于食物营养价值的概念－你现在知道最好的食物是碱性的，富含纤维，富含抗氧化成分以及优质脂肪，碳水化合物和蛋白质，这些东西都是要达到最佳健康表现所必须的。

在这节课，我将告诉你一些百里挑一的食物－优质的超级食物使你能够获得比一般食物更多的营养素，最终帮助你保持健康和强壮。你已经学习到了主食应选用富含纤维的碳水化合物（蔬菜！）。有了这个基础之后，你还需要其他更卓越的营养素。我认为应该尽可能包含这些营养－这些超级食品是世界顶级运动员膳食中的一部分。如果你的目标是最佳健康水平，你便也会希望使这些食物成为你日常饮食的一部分－否则这些食物的超级功效会逊色不少！
基于众多的理由，我将玛卡作为日常饮食的一部分，并且不管在训练或非训练时间我都依赖玛卡使我达到最佳健康水平－我将在下面解释你为什么也会需要它。

植物性超级食品明星榜：

玛卡

玛卡是一种有点儿像萝卜的根茎类植物，原产于秘鲁的安第斯山区。生长于海拔14,000英尺的地方，这样的地方没有其他的农作物可以存活，玛卡是一种使人强健并且快速恢复精力的植物，令人难以置信地富含氨基酸，植物营养素，脂肪酸，维生素及矿物质。玛卡能够成为超级食品并不仅仅依靠富含营养的肥沃土地，同时也因为玛卡切实存在的超级功效：它被权威客观地证明具有调节补充以及平衡男性或者女性的荷尔蒙水平。

这样一个低等（虽然富含营养！）的根茎植物调节你的荷尔蒙？玛卡（像人参一样）被归类为一种适应原－适应原是一种能够增强身体应激水平以及对身体其他系统有益的物质。

玛卡具有一种神秘能力，能够调节修复你的肾上腺－这种功能对于充满不平衡压力以使肾功能不堪重负，同时使你精疲力竭的现代生活尤其重要。如果补充适当，你的肾上腺将使你恢复体力，保持清醒以及使你有能力应对压力。

如果肾方面的帮助并不足以使你相信玛卡作为超级食物的功效，请注意以下这点：玛卡的生理调节性质能够同时修复男性或女性的荷尔蒙水平（已经被科学研究及临床实践所证明）。

如果你是位男性，玛卡作为“药草王国的伟哥”可能会引起你的兴趣：一般玛卡在秘鲁被用作增强性欲及生殖能力，最近公布在一项接受同行评审的医学杂志上，有一项临床实验显示玛卡能够增强180%的性欲水平及200%的精子数量。如果你是位女性，你会在接近更年期时记住玛卡－这是一种不含雌激素的荷尔蒙修复替代物，具有缓解潮热，沮丧及其他更年期症状的作用。

使用玛卡来补充肾上腺素及平衡荷尔蒙还具有另一个关键的好处：它能够延缓衰老并且改善一些身体上衰老的迹象。超级食品玛卡的另一个功效也令人映象深刻：玛卡具有作为血清素基本构成成分的氨基酸，帮助你的身体缓解压力，有益精神健康及降低对人造兴奋剂的需要，像精制糖及咖啡因。

小球藻

我可以在小球藻方面写一本书！类似玛卡，它很容易被认为是自然创造的最棒的超级食物之一。包含更多叶绿素－碱性物质－提升能量－相比任何其他已知的植物，小球藻是一种淡水绿藻，它拥有惊人的生长速度，这使它成为地球上生长最快的植物。

不要因为它微小的身材而低估它的价值，小球藻在许多方面都有突出表现。小球藻是强碱性的，完整性的食物，可作为维生素和矿物质的补充剂。小球藻含有一种在植物性食材中很少的维生素B12，仅凭这一点，小球藻应是素食者或纯素食者优质的食物补充。

小球藻是一种难以置信的高效蛋白质摄入源，它含有65%蛋白质，19种氨基酸－其中包括10种必需氨基酸－当然也包括必需脂肪酸及许多维生素，矿物质和酶。清洁且绿色的小球藻正作为未来蛋白质农业的可选作物被研究。

小球藻因其清洁及解毒能力而闻名，它能在细胞层面增强你的免疫系统。我将小球藻用作日常预防疾病的方法，并通过构建一个更强壮的身体来得到更好的健康水平。

一天内小球藻的数量可以翻四倍，它惊人的生长速度源自一种被称作小球藻生长因子（CGF）的复合物－与核酸相结合（RNA及DNA），超级食品小球藻是康复用的补充剂。定期服用小球藻可以加速细胞再生，帮助康复，加快肌肉恢复及延缓衰老。小球藻中的CGF可刺激组织修复，帮助你的免疫系统应对压力且帮助预防疾病的发生。如果你选择服用小球藻补充剂，请注意一点，即确认是细胞壁破除了的小球藻，这可以使你吸收到小球藻对身体有益的那些部分。

大麻

我在第三课时介绍给你大麻植物的时候，它对于你来讲可能还是个新鲜事物，但现在你知道了它是富含蛋白质，能提供相较于任何植物来源的蛋白质都更均衡的氨基酸类型。大麻除了提供20种氨基酸外还有更大的价值，包括十种你身体必须从膳食中摄入的氨基酸－它也具有其他一些超级功效。

大麻很显然被归类为一种营养超级物，某种程度上因为它同样含有较多的叶绿素－这使你身体pH值向碱性发展－同时也富含Omega-3及Omega-6必需脂肪酸，大麻充满了纤维，维生素和矿物质。易被消化且在自然状态下富含营养，大麻不需要任何加工来产生这些益处，保持其中酶不被破坏，以此使其可以帮助你身体增强消化功能。另一项重要的益处？大麻有一种抗炎物质，可以帮助你的身体从训练所致的僵直中更快恢复。

在这些令人难以置信的功效之上，大麻还是一种高度可持续作物，未被像其他高蛋白作物比如大豆那样被修改基因。大麻生长迅速，制造氧气且在耕作中需要介入的化学药物最少，永远是一种经济友好的，富含蛋白质的神奇作物。

亚麻

多亏了富含Omega-3脂肪，亚麻对于素食膳食来讲是非常重要的组成之一－尤其是当你的机体需要活跃时！在第三课中关于好脂肪的部分，你已经学习到了众多Omega-3的益处及其他必需脂肪酸－除了这些益处之外（像抗LDL胆固醇及维持神经系统功能），亚麻同样具有抗发炎效果。

如果你是一名运动员，亚麻中的Omega-3帮助你的身体将脂肪作为燃料来燃烧。一项给任何想减肥人士的福利－脂肪变成燃料的转化在锻炼身体耐力时尤其有帮助，因为在碳水化合物来源的能量耗尽时，脂肪能够提供更长久稳定的能量来源。同时也是钾的极佳来源－一种关键电解质，帮助你在活动时肌肉流畅地收缩－亚麻在调节液体平衡及保湿方面都有作用。

亚麻同时富含可溶及不可溶的纤维－即便是1盎司的量也可以提供32%的由USDA推荐的每日纤维摄入量。想要最大程度的利用亚麻－在Omega-3，纤维及其他营养素方面－你需要在吃它们之前磨碎它们以打破它们坚硬的外壳（否则你能享受到的唯一益处只有它们的嘎吱声！）

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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。