Home |  News | Newsletter | Vegetarian Expos | Recipes | Links | About

長青通訊 第十三期 EHVA Newsletter No. 13

長青健康素食推廣中心發行 二OO一年三月


本期目錄

本季服務及工作報告

服務及工作項目 服務人次 義工人次 義工時數
一般養生與食療講座 200 8 40
老人中心演講與品嚐 350 18 90
健康素食食譜錄影 200 5 50
五年回顧特刊 1000 20 1200
健康素食食譜研發 0 10 300
公共教育與宣導 3000 45 400

《長青素食五年回顧》歡迎訂購

 本中心發行的《長青素食五年回顧》於三月底出刊,主要內容包括:長青簡介、《長青通訊》彙編、長青素食譜彙編、石鴻英大夫演講稿、活動照片精選等。每本酌收美金15元;須郵寄者請另付郵費(美國境內每本2元、國外5元)。有興趣者請填妥「訂購回條」,附上費用,寄本中心,我們將會通知領書或按址郵寄。

推拿班及調身班開始報名

本中心新開授的「長青保健推拿班」將於4月22日開班。另「長青身體調養班」也將於四月底開班。歡迎踴躍參加。有興趣者請洽吳素真(408-252-0397)、鄞淑純(408-272-7145)索取簡章報名表。


養生食療 山楂茶  石鴻英大夫

楂為薔薇科,落葉灌木。山楂的果實,其性溫、味酸、甘,是一種很好的健胃消導劑。祖國醫學認為山楂具有消食導滯的作用,尤其是對於肉類蛋白質食品。除此,山楂尚能提供化瘀散結的作用。現在藥理研究,山楂有降壓、強心、擴張血管及降低膽固醇的作用。對於高血壓和冠狀動脈硬化性心臟病,有所俾益。

山楂茶的作法:取山楂三錢、甘草一片,加水3杯,煮沸3分鐘。

Crataegus pinnatifida.  -->

石大夫談養生 養顏知多少?

閉月羞花、花顏月貌,是我們民族對女性從少女到成熟階段的一種詩意讚美。其中以皎潔的月亮和柔和的月光表示臉的膚色和靜態美的遐思;以花朵綻放過程中,從含苞到怒放,令人驚艷的風采來強調其間的動感。此時,再配合一頭烏溜溜的秀髮,將整個青春的美態提昇到最高點,當然值得大家的讚頌。

只是曾幾何時,光滑的臉蛋開始由純淨慢慢轉為油臉,繼而變得越來越乾燥。說也奇怪,也不過是稍稍熬夜,第二天眼下居然會出現腫袋;也不知到底是為什麼?化妝變得越來越無法得心應手,妝越化越濃,粉底腮紅的使用,倒開始有喧賓奪主的煩感。光滑的臉蛋逐漸浮出凹凸不平的異樣。哇!不得了!眼角、額頭怎麼開始出現皺紋呢?這種情景,就像發現頭上長出第一根白髮,同樣的令人困惱。更令人氣憤的是,臉上出現斑斑點點,彷彿一夜之間的驚變,洗也洗不掉,究竟這是怎麼一回事呢?

啊!皺紋!為何會有皺紋?

祖國醫學對這個問題的看法,有一定的觀點,它認為這是臉面失潤致瘀的結果。人的頭面又稱為六陽之首,而以面王為代表。身上的六陽經的陽氣,都在臉上聚匯循行,所以能夠呈現風華。當人開始成熟、衰退時,陰陽之間開始呈現不調、不平衡、陽勝陰的現象,臉上的變化於是開始。這堜瓵蛌熙情A代表是物質基礎,以水和油做代表。所謂的陽,代表是器官的功能。從解剖學的看法,也有類似的觀點。在臉部無論血管、神經、皮脂組織都是最豐富的,透過旺盛成長的生理活力,新陳代謝的作用最好,其中所需要水分的緩衝作用也發揮得最好。當然此時臉上的保水能力也最好。在這種情況之下,面王的膚質,出現細嫩光滑和具有彈性是很自然的。所以即使在寒冷颳風下雪的冬天,為了禦寒,人們將全身都包得緊緊的,唯有臉部並不須要同樣的保護,就是這個道理。

可是當人開始衰退時,臉上的肌纖維、血管、神經的數目並不因此而減少,但是在肌纖維間的介質、體液卻會減少。除此,改變的只是它們的功效。在另一方面,皮脂組織卻會隨著衰退而萎縮,表示其豐富的儲存量及泌油能力會減少。問題是,儲油能力與保水能力有關,儲油能力越豐富,保水能力越強;反之,則越弱。而保水能力除了供應新陳代謝之所需,還扮演著緩衝組織間張力的作用。保水能力越強,臉蛋自然出現完美的張力平衡,細嫩、活力,不言可喻。

皮脂組織泌油與新陳代謝有關,新陳代謝越強,油分泌越多。除此,泌油能力也與血液的介質刺激有關。像青春期荷爾蒙的變化,對皮脂組織的刺激泌油就有關係。情緒,尤其是生氣時或是煩憂時,對交感神經的刺激,都會直接反映到臉部的血液循環,影響臉色。年輕人血氣方剛,又有那個年輕人能沒有理想,不奔放?沒有熱情,不衝動?這些都和保水能力的維持有關。

飲食、胃口大開、嚐新鮮、刺激、忽冷忽熱,也是青春期年輕人的一大享受。只要在胃、腸還能忍受的範圍之內,又有那個人會在乎大吃大喝,酸、麻、辣、甜、油香、炸香、烤香,重味的後果,是增加臉部的皮脂組織泌油,減少保水能力,提早見皺紋、斑點的來臨呢?

戶外運動,海邊晒太陽、冬天滑雪,這些也都是時下年輕人的最愛。雖有防晒油保護,但是作用畢竟有限。高熱、超冷襲擊臉部,如果不知道合理的保護和事前事後的保養,對於細嫩的皮膚的維持,恐怕是大有問題。

熬夜狂歡、酗酒、玩電動玩具、上網聊天,也是年青時代的特色。一般的心理總認為,睡一覺,第二天又是一條活龍活鳳。殊不知,過度就是刺激,刺激就會對養顏產生副作用。

化妝也是一個問題,年輕時膚質好,妝怎麼化就怎麼好,於是五顏六色輪番上陣。有誰會想到,隨心所欲、不論品質、不管濃淡,對於養顏而言,都是絕對的傷害。

上述所提的任何一項,都會影響到物質基礎的維持,也就是所謂的陰消作用。當陰陽不能平衡時,臉部的變化於是開始:眼袋、不均勻的臉龐、浮腫、過油,等到開始感覺乾燥的時候,就是發現皺紋的時間到了。進一步距離斑斑點點、塊塊面面的時候也不遠了。

皺紋與斑點出現在哪裡?

為什麼皺紋出現的部位,不外乎是額頭、眼角、法令區呢?為什麼斑點出現都在顴骨表面呢?它們的答案,基本與臉部的硬組織結構有關。凹進去的眼眶,高高的鼻樑骨,鼻旁的顴骨,都是適應軟組織器官的最佳配合。由於它們本身就是高低不平,表示各部位的皮表張力是不同的。有些地方較緊,有些地方較鬆。情緒來時,不得不皺眉頭,連鎖眼睛肌肉的權變。吃飯時、用嘴表達意思時,不得不動環繞嘴唇附近的肌肉,再加上皮脂組織的分佈也各有特色,並不是完全平均的。此時肌肉的運動越厲害,局部組織的新陳代謝越好,產熱刺激的能力越強,日久,這些相關部分的油脂流失速度較快,流失量較多,保水能力日衰,皺紋形成是可以理解的。顴骨區正好是眼睛和嘴巴肌肉運動的緩衝區,顴骨面上的肌肉層並不厚重,與其他部位比較,可以說是相對的單薄。但是它必須隨時隨地在被拉扯中掙扎,當局部組織保水能力減弱時,容易造成火燥結滯的現象,產生祖國醫學所謂面失濡潤、氣滯血瘀的瘀症,造成斑點的形成。

最容易出現斑點的現象,往往發生在懷孕後期的婦女。而且隨著年齡增加而上升機率。在顴骨的兩邊,對稱浮現色素沉澱(mask of pregnancy)。發生的原因很多,但是它和懷孕後期母親的基礎體溫,因體內必須承受母親和胎兒旺盛新陳代謝所產生的相對高熱刺激有關。部分的母親產後斑點,也就是所謂的肝斑,會自動慢慢消失,也有的母親,色素沉澱,因此長駐。

由此可知,維護青春,保養美容,並不是一件容易的事。除少數天生麗質的人以外,對大多數的人來說,就必須要建立正確的觀念和良好習慣的養成。坊間雖有很多養顏產品,基本上都只限於一定的功能。最根本的妙方,還是要靠自己的保養。

如何養顏?

食物中含有對臉部有刺激性的所謂過敏原太高的食物盡量少吃,略舉例如下:牛奶及奶製品、貝類及無鱗魚,以及它們的加工醬,像沙茶、魚露、蠔油醬等、黃豆、花生、花生醬、腰果、胡桃、杏仁、開心果、芋頭、茄子、南瓜、韭菜、義大利瓜、巧克力、豬耳朵、豬頭肉、竹筍、芒果、鵝肉、鴨肉、豆腐乳、蠶豆,均在禁食或少食之列。

祖國醫學在這方面也有很好的建議,主要是根據肺主皮毛的理論。凡潤肺的食療品對於臉部的保養都有幫助。其中以薏仁米、天門冬、麥門冬、玉竹、川貝母為代表。酌量添加熬成稀飯,具有健康效果。除此,少量的西洋蔘、黃耆,有提氣、益氣、助循環的幫助,也可考慮。總的來說,一切以適量為原則,尤其是坊間流行的高麗蔘、當歸之類的本草,作用太強,以慎用為基本考量。♁

問題一有人喜歡用蒸氣敷臉,認為可以張開毛孔,有助循環,幫助排毒。也有人喜歡用 clay 或麥片粉敷面,認為可以吸毒、拔毒、吸油,使臉部肌肉皮膚較緊湊。此二法對美膚的立場而言,是否真有幫助?

答案一:參閱全文,自有主張。

問題二傳統的柲方,用蛋清加檸檬汁幾滴敷臉,是否有效?還有臉皮太乾了,又該如何得救?

答案二:【下期分解】

•••上期答案二揭曉 •••

問題某小姐為戰痘問題困惱多時,且不得有效方法,有人建議:「早日結婚,生小孩後,痘痘自然會解決。」─此論是否有參考價值?

答案:未婚長痘、戰痘,古稱陰陽不調,事出有因,於是有結婚後,陰陽調和痘自消的說法。臨床上觀察,也的確有人在結婚之後,長痘減少,但是最明顯的改善,實際上發生在結婚懷孕生育後,這是值得注意的參考。前幾期曾提到女性生兒育女作月子--“火鳳凰重生”的看法,或許是最好的註解。

Functional Food:  Mulberry fruit drink - 桑椹飲

Translated by Parkson Wong
(Chinese version by Dr. Hung-Ying Shih was published in EHVA Newsletter (9), March, 2000)

For thousands of years, Mulberry leaves have been used to feed silk worms.

Mulberry leaves taste a bit sweet and sour, with a hint of a pungent flavor. “Mulberry Chrysanthemum Drink” is a commonly used herbal formula to combat fall dryness and cold. It utilizes the ability of mulberry leaves in expelling wind and clearing away heat, removing heat from the blood and improving eyesight. Besides these common usages, mulberry leaves can also be used to cleanse blood. Deer horn is a very good herb for replenishing vital essence and blood. Unfortunately, some people are allergic to deer horn. Chinese doctors have found a way to solve this problem; they feed the deer mulberry leaves for a month before their horns are harvested. Very few people are allergic to deer horn prepared this way because of the wonderful blood cleansing effect of mulberry leaves.

Mulberry trees also produce an edible fruit, mulberry fruit. As a functional food, mulberry fruits are preferred over mulberry leaves. Over the years, Chinese herbalists have identified these functions of mulberry fruits: they strengthen the liver, benefit the kidney, cleanse blood, stabilize hyper-neuro- transmission and nourish the essence of body fluid. Also, they help ease thirst caused by diabetes, constipation, blurry eyes, tinnitus, and discomfort in the joints. For best results, eat the fruit ripe (when its color is dark purple). If you can't get fresh mulberry fruits, dried mulberry fruits are still nutritious and beneficial to your health.

Mulberry fruit drink

Dried mulberry fruit 1 oz American Ginseng 3 gm.
Dried fig 2 pieces Water 5 cups
  1. Soak dried mulberry fruit in water over night. Strain.
  2. In a pot, bring 5 cups of water to boil. Add mulberry fruits, American ginseng, and dried figs, bring to boil. Reduce to low heat, simmer for an hour. You can adjust the amount of water used according to taste.

從健康談素食 (5)

石鴻英大夫講於1-17-1999

維生素含量較高且適合榨汁的蔬果

蔬菜、水果主要含有維生素和礦物質。如果了解自己的身體對某類維生素和礦物質有特殊需求時,就要知道如何適當選擇蔬果來攝食。

維生素含量較高適合榨汁的蔬果一含維生素E多: 蘆筍、哈蜜瓜、奇異果、胡蘿蔔、菠菜、蕃茄。含維生素C多:青花菜(Broccoli)、青椒、甘藍(Kale)、香菜(Parsley)、Collard Green。

礦物質含量較高且適合榨汁的蔬果

礦物質含量較高適合榨汁的蔬果一含鈣(Calcium)多:甜菜葉(Beet green)、蒲公英(Dandelion),甘藍(Kale)、香菜(Parsley)、 Collard Green、蕪青菜( Turnip green)、西洋菜(Watercress)。含鎂(Magnesium)多:甜菜葉(Beet green)、胡蘿蔔(Carrot,也含鐵、可補血)、甘藍(Kale)、香菜(Parsley)、蒜(Garlic)、葡萄(Grape)、柳丁(Orange)、蕪青菜( Turnip green)。含鉀(Potassium)多:哈蜜瓜、胡蘿蔔、芹菜(Celery)、蒜,甘藍菜,香菜。這類蔬果揭示強精劑也就是可以增強體能的。

從《長青通訊》第一期開始分別介紹很多蔬菜、水果,有讀者反應看不懂,因為沒有什麼實務經驗,所以我們就做了一個補充,把實際的東西列出來,這樣資料就比較完整,也比較方便大家去實行。♁【全文完】〈謄稿:謝珍如〉

表五:維生素、礦物質含量較高且適合榨汁的蔬果

胡蘿蔔素

b-carotene

維生素E

Vit E

維生素B1

Thiamine

維生素B2

Riboflavin

維生素B3

Niacin

泛酸

Panthothenic acid

維生素B6

Vitamin B6

膽汁素

Choline

維生素C

Vit C

Biofla

vonoid

葉酸

Folic acid

維生素K

Vit K

Ca

Cr

Cu

Ge

Fe

Mg

Mo

K

Na

Se

S

Zn

Apple蘋果

Asparagus蘆筍

+

+

+

+

+

Apricot杏子

+

Beet green甜菜葉

+

+

+

+

+

+

+

Beet甜菜

+

Blueberry藍莓

+

Broccoli青花菜

+

+

+

+

+

+

+

+

Brussels sprout龍眼包心菜

+

Carrot胡蘿蔔

+

+

+

+

+

+

+

+

+

+

Collard green

+

+

+

+

+

Cantaloupe哈蜜瓜

+

+

+

+

Cabbage高麗菜

+

+

+

+

Cauliflower花椰菜

+

+

Celery芹菜

+

+

Cherry櫻桃

+

Garlic蒜

+

+

+

+

+

+

+

+

Grape葡萄

+

+

+

Grapefruit葡萄柚

+

Ginger薑

+

+

+

Green bean四季豆

+

Green pea青豆

+

Green pepper青椒

+

+

+

Kale甘藍

+

+

+

+

+

+

+

+

Kiwi奇異果

+

Lemon檸檬

+

Lettuce生菜

+

Orange柳丁

+

+

Onion洋蔥

+

Parsley香菜

+

+

+

+

+

+

+

+

+

Papaya番木瓜

+

Pea豌豆

+

Plum李子

+

Prune黑棗

+

Potato馬鈴薯

+

+

+

Radish蘿蔔

+

Swiss chard恭菜

+

+

Spinach菠菜

+

+

+

+

+

+

+

+

(+)

+

+

+

+

Sweet pepper甜椒

+

+

Tomato蕃茄

+

+

+

Turnip green蕪菁葉

+

+

+

+

+

Turnip蕪菁

Watercress西洋菜

+

A Healthy Perspective of the Vegetarian Food (2b) -- 從健康談素食

Translated by Jack Houng

( Chinese version, by Dr. Hung-Ying Shih, was published on EHVA Newsletter (10), June, 2000 )

Facts about Raw and Cooked Food

Is it better to eat raw food or cooked food? Some say raw food is better because the nutrients are intact and can be completely absorbed. Now that we understand the yin-yang and cold-hot aspects of food (for details please refer to EHVA newsletter (11), September, 2000), we can analyze this statement. Most raw foods are cold by nature. If we eat only raw food every day, our stomach will become cold, thus decrease the digestive ability. In order to keep cold and hot in balance, we should eat both raw and cooked food.

What about eating ginger in the summer? There is an ancient saying: “Eat more radish (daikon) in the winter and more ginger in the summer.” This is the insight our ancestors have gained regarding the proper diet. Because it is hot in the summer, people like to eat cold food. Cold food slows down the movement of the stomach. Ginger is hot by nature and will balance the coldness caused by the cold food. Therefore it is good to eat ginger in the summer. In the winter, people like to eat hot stew. Too much hot food is not good either. Chinese radish (daikon) is cold by nature. For balance purposes, eating Chinese radish (daikon) in the winter becomes necessary. In order to have a proper diet, one must pay attention to the big picture, small details, customs and seasons.

Vegetarian foods are best when bought fresh. Canned or preserved vegetables should be used only for seasoning. These types of vegetables might be tasteful but do not contain much nutrition. They are called “ancient vegetables” because of their long shelf lives. In fact, the longer the vegetable is preserved, the less nutritious it is. The key in any vegetarian diet is to use fresh ingredients.

Diseases associated with vegetarian diet (I): High Cholesterol level and Gout

We will discuss some of the diseases often associated with a vegetarian diet. Can a strict vegetarian diet lead to diseases? The answer is yes.

Cholesterol is a fatty substance found in animal tissues. Our body produces cholesterol, but this substance also enters the body via food. In vegetarian diets, egg yolks contain the most cholesterol. Most dairy products don't really have that much cholesterol. However, high cholesterol level can occur in people whose diets are high in cholesterol or in saturated fats. Although saturated fats are derived primarily from animal products, a few plant products – coconut, peanut, cottonseed, and palm kernel also contain substantial amounts. Therefore, people with vegetarian diets could still be susceptible to high cholesterol if they are not careful about their intake of saturated fats.

Another problem encountered with a vegetarian diet is gout. Gout is a disease that can produce severe swelling of the joints. There are two causes for developing gout. One is due to excess uric acid, resulted from a defect in the body's natural action of breaking down nitrogen-containing compounds called purines. Crystal of uric acid is deposited in tissues around the joints. Since the shape of the crystal is pointy, it will cause sudden attacks of swelling and severe pain. The following foods contain great amount of purines: asparagus, beans, lentils, mushrooms (all kinds of mushrooms including shitake, enoki, etc. except fungus), peas and spinach.

The other cause is due to excess oxalic acid that reacts with calcium in our body to form calcium oxalate crystal whose shape is also very pointy. Foods containing great amount of oxalic acid are as follows: asparagus, spinach, dandelion, cranberries, figs, plums, tea (black, oolong, kuanyin and green), chocolate, cocoa, and coffee. The followings are foods containing medium amount of oxalic acid and can be eaten in moderation: oranges, pineapples, strawberries, beans, potatoes, tomatoes, beet greens and Brussels sprouts. Taking Brussels sprout juice is a very effective way to control diabetes. Since asparagus and spinach contain both oxalic acid and uric acid in great amount, people with arthritis or gout should avoid these two items.

Diseases associated with vegetarian diet (II): Allergenic Foods

Some people develop rashes on their skin or some other symptoms after eating vegetarian foods. Often times, however, doctors cannot find any irregularities. In the meantime, the patients still feel extreme discomfort. What we have found is that these reactions are related to the diet. Among plant products, corn, wheat and rye are allergens. Wheat contains the most gluten. Gluten is the tough elastic protein in wheat, rye, barley and sweet rice. For vegetarians, gluten is sometimes regarded as protein supplement. However, it is possible that among millions of people, who are allergic to wheat, many suffer from an inability to digest the gluten. For people who are allergic to wheat, gluten-based foods should be completely avoided.

A myth about oranges: people think that eating oranges will provide them a lot of vitamin C, an important antioxidant. In fact, vitamin C is mostly found in the inner skin (white portion) of the orange and very little in the orange flesh. Besides, orange itself could be a strong allergen. Other allergenic foods include strawberries, grapes, soybeans, peanuts, peanut butter, walnuts, almonds, pistachios, tomatoes, green pepper, taros, yam, eggplant, squash, pumpkin, green chives, zucchini and cucumber. Chocolate is also known to cause asthma and skin reactions.

Diseases associated with vegetarian diet (III): Flatulence

Some people have difficulty digesting certain foods and develop gas. In healthy intestines, enzymes are present to break down the special kind of sugar contained in these foods. When the enzymes are not present, the bacteria in the intestines will do the work, which is similar to fermentation. As the movement of our stomach and intestines slows down, gas is produced. Gas was not a common problem in the past. But as the modern body has changed with our diet, our small intestine immediately reacts to such foods. Examples of these foods are: kidney beans, lima beans, navy beans, broccoli, Brussels sprouts, cabbage, cauliflower, corn, cucumber, green chives, lentil beans, onions, black-eyed peas, green pepper, radish, soy beans, Chinese radish (daikon), yam, potatoes, taro roots, dairy products such as cheese or milk, apples, avocados, and honey dew melons. Amongst fruits, the gas-producing reaction is the strongest in response to Avocado.   – To be continued –

活動看板

健康新知精選 藥與草藥: 隱藏性興奮劑

林溫裕 譯自 Consumer Reports on Health, Vol. 13,No.1

最近有強烈副作用的興奮劑成了許多頭條新聞。去年九月一位奧林匹克女子體操金牌得主被取消金牌,因為檢查報告中顯示她體內有很多感冒藥片都含有的 Pseudoephedrine。

雖然 pseudoephedrine 看起來還算相當安全,其它的興奮劑則不然。去年+一月,美國食品藥物管理局(FDA)將所有含 Phenylpropanolamine (PPA) 的感冒藥,減肥藥列為禁藥。這是因為PPA會引起高血壓及中風的可能性。今年一月,FDA正打算對另一種有害的興奮劑〝麻黃〞採取行動。麻黃是一種市面上可以買到的營養補充劑。至於最普通的興奮劑〝咖啡因〞倒是沒造成什麼大新聞,不過在許多食品或飲料中含有令人意想不到的咖啡因〈見圖表〉,可能以後也會引起一些問題。

咖啡因,無所不在的咖啡因

不但在咖啡或茶含有相當多的咖啡因,大部分的蘇打飲料、巧克力或一般藥物也含有咖啡因。一些存在於草藥茶、點心及營養補充劑中的植物,如kola nut,guarana及mate都含有相當多的咖啡因。

只要你每天喝一至三杯的咖啡或二至四罐的蘇打飲料就會得到咖啡因癮。若攝取不足你所習慣的咖啡因份量,就會出現頭痛、易怒、焦慮及不舒服的症狀。即使你沒上癮,飲用超過你所習慣的份量,也會使你容易受到驚嚇或睡不著覺。

對一般人而言,咖啡因並不會造成危險性。但是所有的興奮劑都會加速心跳,有心律不整的人應該避免使用興奮劑。懷孕、想要懷孕及哺乳中的女性應該限制或停止攝取咖啡因,以減少出生兒體重過輕或嬰兒脾氣不穩的可能性。

對一些特別敏感的族群,咖啡因會使下列病情惡化,例如失眠、經期前的情緒壓力、耳鳴、更年期的熱潮,如果這些人攝飲過多的咖啡因〈份量因人而異〉或是吃了某種抑制身體排除咖啡因的藥物—例如避孕藥、心臟藥verapamil (CalanVerelan)、治療潰瘍及胸口灼熱的藥物cimetidine (TagametTagamet HB) 的話,上述病情更容易發生。
咖啡因含量
食物或飲料 咖啡因含量(mg)
咖啡
Regular,brewed, 6oz. 103
Instant,6oz. 57
Mate'Latte, Republic of Tea, 8oz. 100(M)
Black (紅茶), 6oz 53
Green(綠茶) , 6oz 32
蘇打飲料 12oz
Mountain Dew 55
CoCa-Cola Classic 47
Sunkist Orange 41
含咖啡因的水
Water Joe, 17oz 65
含咖啡因的飲料
Guarana Blast, 15oz 30(G)
SoBe Energy, 20oz 195(G)
Spire Energy, 11oz 40-45(G)
巧克力
Hershey Special Dark bar 1.45oz 31
Nestle Nesquik powder, 2 tbsp. 20
高能量食品
Clif Shot Energy Gel, Peanut Buzz 40(k)
Cold Fusion Energizing Juice Bar 4(K,G)
  • G=部份或全部由 Guarana 來的咖啡因.
  • K=部份或全部由 Kola nut 來的咖啡因.
  • M=部份或全部由 Mate 來的咖啡因.

麻黃:危險性興奮劑

麻黃〈草藥的一種〉是非常強的興奮劑。在提高能量、減肥的補充劑及高能量的飲料、點心中常可發現麻黃。

加大舊金山分校研究員發現在一百四十個與麻黃有關連的傷害報告中,至少有三分之一絕對或很可能是因為麻黃引起的。害處包括高血壓、心悸、腦出血、心臟發作、中風、痙攣及心律不整。整體而言,報告中的結論是有十個死亡及十三個永久傷害的個案都與含有麻黃的產品相關。例如: Ripped Fuel 和兩件心律不整個案有關、Ultimate Orange 飲料與兩個中風案有關。

食品補充劑工業對上述結論提出質疑。美國食品藥物管理局正在研究上述報告,而消費者公會則強烈建議消費者避免使用含有麻黃或 ephedrine 的減肥藥及提高能量的產品。

PPA:食品藥物管理局的最後行動

PPA與Ephedrine有極類似的化學性質。很多市面上可以買到的感冒藥、止咳劑、通鼻劑、食慾抑制劑如 Triaminic-DM Cough ReliefDimetapp-DMPropagestContac 12-hourTavist-DAcutrim都含有 PPA。長久以來,研究人員就懷疑 PPA 會增高血壓。去年十一月,在耶魯大學研究報告証明 PPA 會增加中風的危險性後,FDA 已禁止所有含PPA 產品的銷售。為安全起見,可以使用含 Pseudoephedrine 的口服藥或含 Oxymetazoline 的噴鼻劑。♁

心得分享      食物的觀念          陳介川 

「民以食為天」,吃飯的目的不外為了維持色身,療治饑餓與滿足口慾。現代的社會由於物質生活富足,各種食品充分供應,種類繁多,然而如何在這些林林總總的食物之中,適當地加以選擇、善加利用,使這些食物不只提供身體所需的營養,並且適合自己身體的消化吸收狀況,以保護身體達到健康的目的,有賴我們對食物建立更深一層的觀念。

在食物中,我們首先要確立營養的觀念,也就是所謂的營養五大元素─蛋白質、脂肪、碳水化合物、維生素和礦物質,這些也是我們要由食物中攝取到的精華。五大元素的重要性雖然都一樣,但其比重卻有所不同。為了使營養能夠達到合理的比例分配,我們就要建立正確的基本飲食原則。從前由於生活較困難,大家只要求能吃個飽即可,那時候主要以五穀雜糧為主,偶而有少量的魚肉打打牙祭,其實這是最安全的飲食方式。後來由於生活富裕,五穀雜糧卻逐漸被高蛋白的蛋、牛奶、肉類所取代,由於攝取過量的高蛋白、油脂與糖類,造成了高血壓、心臟病、糖尿病等近代的文明病。為了針對時病,並且防止癌症的發生,美國農業部重新制定了「食物指標金字塔」,強調五穀雜糧在每日飲食中的份量佔40%到42%左右,以提供身體熱量的來源;蔬菜與水果佔1/3左右,以提供維生素、礦物質及纖維素;而豆類、蛋類、乳類總共佔1/4左右,以提供維持體力所需的蛋白質;其他脂肪與糖類為非常小的比例,幾乎以調味為主。而長青健康中心也針對素食者設計了「長青健康素食指標金字塔」,曾如在第一期通訊提到過─這二種飲食模式是經過學者專家經心設計的基本飲食原則,也是維護人體健康所必須遵循的指標。

在三餐的飲食習慣中,我們應該遵守「早餐吃得飽,午餐吃得好,晚餐吃得少」的原則。也就是說:早餐可以吃得多,什麼都吃;中餐則吃得精緻,主要吃以一種蛋白為主的食物;晚餐則儘量清淡,而且量要少,原則上以素食為主。 在選擇食物時,一般而言,我們以天然的食物為主,多吃原味,儘量避免加工。可是天然食物並不表示它一定安全,例如我們要注意食物的新鮮度,注意蔬菜水果清洗原則,避免殘餘農藥的污染。有些食物,如豆類等也必須久煮才不會造成消化問題。更重要的是我們希望選擇的食物能被自己的身體所認同,而加以吸收、利用,不要讓食物變成身體的一種負擔,甚至讓它停留在體內分解毒素,造成過敏、痛風、致癌的病因。因此,我們在選擇食物時要參考自己的體質與身體狀況,並且避免太寒涼的食物,以強化身體消化吸收的功能。

元朝李東垣先生曾談到「脾胃是後天之本」,也就是說唯有在後天上調養我們的脾胃與消化吸收的功能,才能有效地改善自己的體質。希望我們能透過對食物的認識與建立正確的飲食原則來達到身體健康的目的。♁

長青素食譜     枸杞白菜

材 料: 大白菜 12片 橄欖油 1湯匙
香菇 4朵 1/2茶匙
枸杞子 1湯匙 4片
Amino醬油(Liquid Amino) 1茶匙 太白粉 2茶匙
全脂牛奶 1杯
準 備:

  1. 大白菜洗淨,切成粗段;薑切末備用。
  2. 香菇洗淨,泡軟,依照「基本材料處理法:香菇」處理後切小丁備用。
  3. 枸杞子泡溫水後用清水洗幾次去硫黃。
  4. 太白粉加水調勻備用。
做 法:

  1. 開大火,鍋熱後,放1湯匙油及薑末爆香,隨後放入香菇丁及Amino醬油炒香。
  2. 再加大白菜、鹽及牛奶拌炒幾下,加蓋燜至白菜稍透明(約4.5分鐘)。
  3. 放入枸杞子拌勻,最後加太白粉水芶芡,關火即可。
份 量: 4人份
調 料: 鈉鹽:350毫克/份 油:5.75毫升/份 糖:0公克/份
效 用: 明目、滋肝腎。

EHVA Recipe Napa Cabbage with Gou Qi

Ingredients: Napa Cabbage 12 leaves Olive oil 1 Tbsp.
Dry Shitake Mushroom 4 Salt 1/2 tsp.
Gou Qi 1 Tbsp. Ginger 4 slices
Liquid Amino 1 tsp. Corn starch 2 tsp.
Milk 1 cup
Preparation:

 

 

  1. Wash Napa cabbage, cut into 1 1/2 inches pieces. Mince ginger.
  2. Soak dry Shitake mushroom in water to soften. Drain and dice.
  3. Soak Gou Qi in warm water for 5-6 minutes. Rinse in water a few times to get rid of the sulfur used as preservative.
  4. 4. Mix corn starch with water.

Procedures:
  1. Heat wok over high heat. Add 1 Tbsp. oil and minced ginger. Stir-fry until fragrant. Add Shitake mushroom and liquid Amino. Stir-fry until fragrant.
  2. Add Napa cabbage, salt and milk. Stir-fry to mix. Cover and simmer over low heat until cabbage is translucent (approximately 5 minutes.)
  3. 3. Add Gou Qi and mix. Thicken with corn starch water. Ready to serve.

Servings: 4 persons
Seasoning: Sodium 350 mg/serv. Oil 5.75 ml/serv Sugar 0 gm/serv

長青素食譜     發財湯

材 料: 海帶 1長條(上好的) 香菜 少許
10杯 2片
香菇 3朵(中、大) 1茶匙
榨菜絲 1½湯匙 橄欖油 1½湯匙
豆豉 1湯匙 醬油 1湯匙
髮菜 1湯匙 烏醋 1½湯匙
大白菜 3片 冰糖 1½茶匙
竹笙 3根 太白粉 1 湯匙
金針菇 1/2包 麻油(香油) 1茶匙
紅蘿蔔 1/2根 白胡椒粉 少許
準 備:

  1. 海帶剪成粗段,浸水約5分鐘,等泡開後沖洗一下備用。【註:海帶的黏液對身體有益,故不要將黏液洗掉。】
  2. 將10杯水及海帶段放入大湯鍋中,開大火煮滾,加入薑片、酒,轉中小火煮20-30分鐘,關火,瀝出海帶湯備用。
  3. 香菇依「基本材料處理法:香菇」處理後切絲備用。
  4. 榨菜絲洗淨,換水數次備用。
  5. 豆豉洗淨,換水數次,用湯匙磨碎備用。
  6. 髮菜泡水中,加油幾滴,泡1/2小時後換水數次,洗淨後備用。
  7. 竹笙泡開,換水數次洗淨,切段,加太白粉1/2湯匙拌勻備用。
  8. 大白菜、紅蘿蔔洗淨,切絲備用。
  9. 將金針菇後1/3段的根部切掉,洗淨備用。
  10. 10. 香菜洗淨備用。
做 法:

  1. 將橄欖油放入湯鍋中,開中火放入豆豉泥炒散,再加入榨菜絲及香菇絲炒香,倒入8杯的海帶湯,開大火煮沸(小心溢出)而後轉中火。
  2. 隨後放入冰糖、醬油、烏醋、白菜絲、髮菜、竹笙、金針菇及紅蘿蔔絲,開大火煮沸,滾兩下(約2-3分鐘)最後勾芡,關火,淋上麻油,盛入碗中;食前灑點香菜及白胡椒粉更美味。
份 量: 6人份
調 料: 鈉鹽:82.5毫克/份 油:2.8毫升/份 糖:1.8公克/份

EHVA Recipe    Fa Cai Soup

Ingredients: Kelp (seaweed) 1 long stripe Ginger 2 slices
Water 10 cups Cooking Wine 1 tsp.
Dry Shitake Mushroom 3 Olive Oil 1 1/2 Tbsp.
Szechuan preserved vegetable 1 1/2 Tbsp. (shredded) Black Vinegar 1 1/2 Tbsp.
Preserved black bean 1 Tbsp. Rock Sugar 1 1/2 tsp.
Fa Cai 1/2 oz. Corn Starch 1 1/2 Tbsp.
Napa Cabbage 3 leaves Sesame Oil 1 tsp.
Bamboo fungus (Zhu Sheng) 3 pieces White grounded pepper corn pinch
Enoki (golden needle) mushroom 1/2 pack Cilantro a little
Carrot 1/2
Preparation:

 

 

 

 

 

 

 

  1. Cut kelp into stripes, soak in water for 5 min. Rinse lightly. (Be careful not to wash away the mucus on the seaweed because it is good for the body.)
  2. Boil the kelp with 10 cups of water in a large pot over high heat. Add the ginger and wine, turn heat to medium-low, and let simmer for 20 to 30 minutes. Save the soup and discard the kelp.
  3. Soak dry Shitake mushroom until soft, shred finely.
  4. Wash Szechuan preserved vegetables in water, rinse a few times to remove excess salt.
  5. Wash preserved black beans, rinse a few times, grind into paste.
  6. Soak fa cai in water, add a few drops of oil. Change water and rinse a few times.
  7. Soak bamboo fungus (Zhu Sheng) in water, rinse them with water a few times to clean. Cut into small pieces, add 1/2 Tbsp. of corn starch, mix well.
  8. Wash Napa cabbage and carrot. Shred.
  9. Wash Enoki mushroom, cut and discard the root.
  10. 10. Wash cilantro and tear into small pieces.
Procedures:
  1. Heat a large pot over medium-high heat. Add 1 1/2 Tbsp. of olive oil. Add preserved black bean paste, Szechuan preserved vegetables and shredded Shitake mushroom, stir-fry until fragrant. Add 8 cups of kelp soup, bring to boil, then reduce heat to medium.
  2. Add sugar, soy sauce, black vinegar, Napa cabbage, fa cai, bamboo fungus, Enoki mushroom, and carrot, bring to boil. Boil for 2 to 3 minutes, then thicken with the corn starch. Turn off heat and add in the sesame oil. Sprinkle some cilantro and pepper on top before serving.
Servings: 8 persons
Seasoning: Sodium 82.5 mg/serv. Oil 2.8 mg/serv Sugar 1.8 gm/serv

烹調錦囊      【醋蛋的作法】

醋的好處之一在於它能溶解蛋殼。以下是醋蛋的作法:

選擇新鮮的雞蛋(外殼較粗的)兩個。將蛋殼洗刷乾淨後﹐放在瓶內﹐加入400cc 的蘋果醋﹐蓋上蓋子(不要旋緊,使氣體可逸出)。蛋殼會慢慢溶解。大約第三天﹐整個蛋殼就全部溶解。用筷子將蛋膜戳破。把蛋白、蛋黃與醋攪拌均勻即成醋蛋。膜取出棄之。將醋蛋放進冰箱。第四天起﹐每餐飯後取兩湯匙使用。醋蛋有軟化血管的作用。

腦力激盪:下列三種醋蛋﹐那個較好﹖醋雞蛋﹖醋鴨蛋﹖還是醋鵪鶉蛋﹖  

本年度榮譽董事芳名

Anita Ho, 無名氏11、黃宗哲、鄞淑純、洪英傑、王翠霞、潘俊宏、無名氏10、無名氏7、潘慶瑞/陳麗杏/潘沛青/潘威志、無名氏9、陳廖英女、無名氏8、王鐵國、Parkson Kaling & Yi- Wen Wong、Kelvin Shih-Tai Liu & Shio-Chuan Wang、Jenny & Gerald Chen、吳建璋/王寶慧、無名氏6、曹毓珮、崔去病、俞乃嘉/林玉雪、顧蘭珍/潘志成。

歡迎捐款及贊助

本中心為非營利組織,目的在宣導正確的健康素食理念以提昇生活品質。本中心工作人員均屬不支薪的義工,各項推廣活動均靠大家在人力、物力上的支持與捐助。竭誠歡迎您慷慨解囊,一切捐贈皆可依個人所得狀況抵稅,捐贈股票還可節省capital gain的稅。凡捐款$500以上者為本中心年度榮譽董事。捐款支票抬頭請寫Evergreen Healthy Vegetarian Association 或EHVA,並寄到本中心,謝謝!♁

Please send your tax-deductible donation to Evergreen Healthy Vegetarian Association (EHVA). Thank you!

2001董事: 尹明潭、陳介川、游松賀、王宇霖、龍彰雄、
張麗君、唐惠美、吳宜玟、呂錞銀、曾國增
發 行: 長青健康素食推廣中心
打 字: 王立華、劉雪清、林由女
編 輯: 龍彰雄、呂錞銀、陳尤美、馬淑榮
美 工: 饒薏華、龍彰雄、路正琳( logo設計)
印 刷: 長青印刷 (TEL: 408-732-0680)
郵 寄: 程俊豪、洪英傑

If your browser has trouble reading Chinese Big5 font, read this.
Send mail to webmaster with questions or comments about this web site. Last modified: 01/20/06 16:14 -0800  egroup