Vegan Fitness with Brendan Brazier – High Net-Gain Nutrition Part 1

中文版

Previously we talked about how dietary changes can help reduce stress. In this lesson, you’ll learn a lot more about how healthy, whole, natural food can ensure you’ll get all the essential nutrients you need to help you grow a younger body.

Nutrition

Your optimal health begins with whole foods. Why eat whole foods? Because foods that are closest to their natural form are rich in nutrients. In contrast, processed foods are so modified—with cooking, preservatives and other artificial means—they get stripped of most of their nutritional content.

It isn’t just basic nutrients that get lost in processing—processed foods are also stripped of natural enzymes which are important to how you digest what you’ve eaten. When you eat foods devoid of these enzymes, your body has to produce them. Producing enzymes that would naturally be present in whole foods (and aren’t available in processed foods) drains your body of energy and causes additional stress. Food in its natural form is always highest in nutritional value.

Nutrient Density

Doing more with less—or getting more “bang for your buck”—is an idea commonly pursued in our culture, yet strangely, when it comes to food choices, the typical North American diet eschews this principal in favor of empty calories which offer little value in terms of nutrition. Nutrient density describes the ratio of calories to the nutrition your body gets from consuming them—a critical concept in eating to thrive.

Choose foods with the highest nutritional value and your body will thank you. While the caloric value of food is important, there is too much emphasis placed on calories in versus calories out—calories are almost irrelevant as long as your body receives the nutrition it requires. Give your body what it really needs and you eliminate food cravings which are essentially your body telling you it is not getting sufficient nutrients.

Eating nutrient dense foods reduces the stress response and allows the body to conserve energy that can be used as fuel and building blocks.

High Net-Gain Nutrition

Directly tied to nutrient density are what I call high net-gain foods; this describes nutrient dense, easily assimilated foods that leave the greatest amount of energy and valuable nutrients in your body once the food has been digested. High net-gain foods are easiest to digest, so your body doesn’t use as much energy in the digestion process.

High net-gain foods are the cornerstone of the Thrive Diet. Here are some tips on how you can identify them; look for:

• Whole foods—the less that’s been done to it, the better the return to you
• Raw or cooked at low temperature
• Naturally alkaline forming foods to balance your body’s pH levels (we’ll look at this more closely in the coming weeks)
• Superfoods, rich in nutrients your body can easily use

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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 – 高纯度吸收营养 第一部分

翻译：Scarlette
审核：Song

之前我们讲到规律的饮食可以帮助减轻压力。在今天的课程里，你将学到更多关于健康全面的天然食物如何提供所有让你的身体更年轻的所有营养。

“营养”

你的健康始于天然健康食物。为什么要吃天然健康食物？因为食物越天然，他们所含的营养就越丰富。相反的，加工食品，在经过烹饪，腌制和其他人为加工之后，大部分营养都已流失，食物变得面目全非。

在加工过程中，流失的不仅是基础营养，帮助消化的天然酶也被剥夺了。当你吃着不含天然酶的食物时，你的身体就必须自己制造，而这相对于吃富含天然酶的天然健康食物来说，不仅会消耗你的精力，也会引起不必要的压力。未经加工的天然食物才含有最高的营养价值。

“营养素密度”

追求事半功倍，或者说更划得来是我们文化里的普遍现象。但是奇怪的是，在选择食物的时候，拥有更多空卡但无甚营养的北美食物却是更受欢迎。营养密度是一个正在蓬勃发展的，用以描述身体所吸收的营养的卡路里和所消耗的卡路里的比率的概念。

你的身体会因你选择高营养的食物而感激。尽管食物的卡路里是很重要的，对于摄入和消耗卡路里，人们给予了太多关注，而事实是，只要身体摄取了自身所需的足够营养，卡路里根本无足轻重。给予身体它真正需要的营养吧，你对于食物的各种渴望只是身体在告诉你，它摄取的营养还不够而已。

食用营养密度高的食物可以减缓压力，让身体保留它所需的能量。

“高纯度吸收”

跟营养密度直接相关的就是被我叫做高纯度吸收食物，即是那些营养密集，容易吸收，并且可以给身体提供最充沛的精力和养分的食物。 高纯度吸收食物是最易被消化的，所以身体并不需要再消化吸收过程中花费大量能量。

高纯度吸收食物是新兴食谱中的基石。以下几点可供大家分辨，哪些是高纯度吸收食物：
• 天然健康食品-经过越少加工，对你越有益
• 生食，或是以低温加工的食物
• 可以平衡身体HP值的天然形成碱性食物。（在下周我们会就这一点再进行讨论）
• 活力食物，富含身体可以快速方便使用的各种营养

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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。