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長青通訊 第十六期 EHVA Newsletter No. 16

長青健康素食推廣中心發行 二OO一年十二月

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
健康素食園遊會 1800 200 1000
中、英文老人中心演講 120 10 50
感恩節餐會 1000 30 150
老幼聖誕餐會 200 60 300
波士頓健康素食研習營 50 7 200
身體調養班 35 8 40
保健推拿班 80 20 100
健康素食食譜研發 0 20 100
公共教育與宣導 3600 50 400

2001園遊會回顧與未來展望

陳介川

茁壯長青

長青健康素食敬老餐會暨園遊會終於在全體工作人員協力合作下圓滿達成目標。今年的園遊會比往年增加了許多的特色。我們先來看看世界日報記者黃美惠的報導。

愛的伸展

「今年的園遊會在強調它的『外展』〈Outreach〉特質。 不僅華裔耆老,我們也邀請更多其他族裔的耆老來參加,並希望吸引下一代華裔孩子更多的參與」。早在年初擬定年度計劃時,石大夫與龍會長就提到『外展』的構想。希望長青能夠打入對主流社會長輩的服務。可是要如何能夠讓文化背景不同,對祖國烹飪養生觀念陌生的其他族裔長輩接受並瞭解健康素食是得費相當的心思與工夫的。話又說回來,一個團體要成長總得面對新的挑戰,想出辦法克服困難才行。於是長青義工們以契而不捨的精神,訪遍了灣區各個主流社區的老人中心,經過密集的聯繫,終於開啟了到白人耆老中心服務的大門。長青同修各個臥虎藏龍身懷絕技,五月以後,每個月幾乎都安排了二、三次的英文演講。有時為了吸引這些耆老,並讓他們對健康素食有所概念,長青還特別為其中一些老人中心準備小型餐會呢!所以這次園遊會邀請到的二、三百位白人長輩是義工們費盡心思所刻劃出來的成果。

四方捐助

今年的敬老餐會原先預計招待八百位長輩,結果報名太踴躍,最後追加到一干二百位。記者的訪問報導說到:「長青多年累積的①碑,加上大家對清淡食法的嚮向,使得主辦單位怕的,不是大家不來,而是擔心人到得太多,食物無法充分供應。」長青的招牌在灣區是打響了,可是,人數多表示花費也多。試想想,光安排八百多位老人家的免費巴士接受就要多少遊覽車。再說長青的禮數一直都很週到,除了免費巴士、免費午餐、推拿服務等等,在長輩離開時,長青還送一份精美的禮物,裡面包括風鈴、國旗、歐式小點心,和各類食譜文宣等等。

經會計結算之後,這次敬老餐會暨園遊會的開支總計支出三萬美元,玆將園遊會的開支表報告如下:
 
租用大型巴士 $4,200.00
食物 10,759.24
場地費 1,050.00
租借各項設備 1,615.00
餐具 2,665.20
禮物 2,957.00
食譜及文宣 3,208.00
錄影帶、VCD、印刷 1,342.50
點心 512.00
推拿服務 802.00
其他〈保險、預演、美工〉 1,065.00
總計 $30,175.94

長青是個非營利組織,所有經費全賴四方熱心人士的捐助。在目前社會不景氣,經濟低迷的情況下,如何籌到這筆龐大的經費也是一大挑戰。同修們拿著一、二千人長青會員的名冊,透過電話募款的方式,一個一個的敲打,終於募集到所需的款額。

逆境增上

石大夫常常勉勵長青同修們,在困難的環境也正是造就自己逆緣增上的最好機會。

在九月九日的預演餐會上,同修們把園遊會的菜單沙盤推演一番,以期能盡善盡美,使大家皆能滿意盡歡。可是才過二天,九一一的紐約災變就造成一個意想不到的衝擊。全國都籠罩在恐怖的氣氛中,許多既定的活動都被迫取消,敬老餐會的情況也跟著局勢上下。可是由於長輩對長青的厚愛,報名人數一直增加,顯然的為了避免使長輩失望,餐會是必須如期舉行的。

過去六年來,為了改變大家對於素食刻板無味的印象,讓大家瞭解「清淡的素食,也有活潑的一面」。每年長青都會舉辦上千人的園遊會,由剛開始大家缺乏經驗,每每出現如臨戰場的緊張場面,一直到近二年大家駕輕就熟,應付自如的狀況,可看出義工們長期累積的經驗,已培養出相互的默契。想想看,一群沒有受過任何專業訓練的義工在三個小時內要解決將近二千人的用餐,還提供各項推拿服務、文化活動及交通接送等,真是不容易啊!其實會前的準備工作及流程設計,甚至連巴士接送的時間都是精算之後才敲定的。尤其前一天義工們分頭在各個家裡準備,清洗、切菜、做菜,到了半夜還要考慮運送冷藏的問題,也真是辛苦了。

盛會與迴響

重陽敬老,就在華人特殊兒童為阿公阿媽們戴上花環,請吃甜糖,並揮舞著國旗,唱著歡迎歌聲中展開了。現場裡裡外外,到處人頭鑽動,熱鬧異常。連開了三處用餐區,還是大排長龍。點心攤位、客家文物展和山地歌舞表演,讓來自各族裔的長輩們笑顏滿面。推拿服務,還有頭髮義剪,讓耆老內心外貌都更輕鬆順意。不分中外老幼,大家歡樂在欣怡的陽光下,真是一片大同景象。

園遊會結束後,收到幾位長輩的來函道謝並訪問了幾位長輩的意見,得到的有鼓勵,有建議,也有期許。玆將內容摘錄如下:

耆英感謝來函:

(A) 10.9.2001

To E.H.V.A-

I am one of the seniors who came to your celebration at Napredak Hall on Sunday. I just wanted you to know how much I enjoyed everything: - the bus ride, the lunch (delicious!) and all the other attractions- not forgetting the gift we were given at departure.

It was truly a wonderful day and everyone there; - cooks, servers, massage therapists etc. were all so pleasant.

I am bringing your seminars to the attention of our Senior Center and hope it materializes!

THANK YOU!

-Jeanne Walsh

(B) Mr. Manya Avadom, from Sunnyvale: “This was one of the best things I have ever seen. The food was professional. The people there were close to 2000, but everything was very smooth and excellent. I took my whole family there, I even talked to my daughter about how they did the whole thing, so wonderful and everything is free. We stayed there almost the whole day.”

Mr. Gates, from San Jose, “The food was good but not hot enough. The massage was good too.”

Mrs. Bertha Mitchell, from Sunnyvale, “I am handicapped, the parking lot was so crowded, even I got there around 11:30 but I could not find parking space near, so I turned back home. It seemed like – there is no more here.“

Mrs. Mary Summer, from Palo Alto, “Even I was very late, but I was still getting the wonderful massage and tried different delicious food. One question for me was I saw some deep fried food, was deep fried food considered healthy? Is any food good for kidney and lung? People there were so nice and kind. Let me know if you have any other events. I will also tell my friends.”

成長與轉型

「長青」很想要回饋本地的社群,包括與救世軍等主流慈善團體一起活動,在感恩節或耶誕節提供菜式。「比如說素的熱湯大家都能接受,」石大夫在接受記者訪問時並提到:「中國菜素有名望,如果方向正確,可以獲得主流老人院的喜愛。至於第二代的華裔孩子,和父母來參加活動,因為語言和文化的關係,偶有「無聊」的感覺,若能稍微調整方向,讓孩子先熟悉將來所要面對的多元化環境。下一代不排斥,整個健康素食推廣的精神才可大可久。」由此可見,長青是懷著更多的理想也抱負著更遠的目標的。我們從今年度的服務活動一覽表中可以看到長青致力於「老人中心演講」、「社區服務」、「養生教學」、「青少年健康理念」、「食譜研發」等各項素食推廣工作,也得到社會廣泛的認同。在展望未來的同時,仍不容許我們放慢腳步,稍有鬆懈,因此在完成園遊會之後,長青的同修們早已開始為遠程的發展目標做轉型的準備:

融合各宗教信仰團體

在園遊會後,長青接著在聖約翰天主教中心與核桃溪〈Walnut Creek〉東灣基督教會為長輩做兩場「簡易老人食療與保健演講」。顯示健康素食已超越宗教的訴求,以後我們也會更積極地到各種不同信仰的團體去推廣健康素食理念。

與主流慈善團體合作

為了落實「回饋社區與主流慈善團體為一起活動」的想法,我們也在感恩節時為救世軍〈Salvation Army〉的感恩節餐會提供長青義工所作的「南瓜豆腐派」和「巧克力方塊蛋糕」與「可口餅乾」等。由三十多位長青青少年義工和家長在餐會為老人與無家可歸者做用餐服務。在現場有星島中文電台訪問義工家長談到「希望藉這個機會灌輸青少年回饋社區,服務社區的精神並時時保有心存感激的意念。我們也盡量提供支援來幫忙灣區的慈善團體來服務大家。」

茲將幾位青少年的感想摘要如下:

Thanksgiving Salvation Army Services:

Thanksgiving

(1) The tradition of Thanksgiving started over 300 years ago when the Pilgrims celebrated the founding of Plymouth Colony. At the feast, the Native Americans who had been invited brought food as gifts to show their goodwill. Gradually, this annual event became a celebration in honor of their successful harvest and endurance against the trials of the New World. Today, most people celebrate this holiday by giving a Thanksgiving dinner with their family. However, there are those who don't have a family, or the means, to do this. To help create a Thanksgiving experience for them, I volunteered to serve at the Salvation Army's community lunch.

My job was to help clear the tables, but I ended up doing whatever needed to be done. The dining hall was chaotic, but we still made sure everybody got their food. For many of them, this Thanksgiving dinner probably helped a lot. I was surprised by how many people had brought plastic bags and containers. Instead of eating the all the food, they only ate part of it and stored most of it away. They packed everything, including things like mashed potatoes and gravy, not just cookies and pie. Although I felt better for having volunteered at the lunch. I felt depressed that so many people would not have celebrated Thanksgiving otherwise. However, This experience also made me realize that I should be thankful for having a family that I can celebrate Thanksgiving with, as well as many other things I take for granted. Overall, I'm glad that I volunteered because I had a chance to help contribute to the Thanksgiving tradition.

(2) On November 22, we went to the Salvation Army Center in San Jose to volunteer. After we signed in, we went into the dining hall and set up the tables for the guests. We put placemats, utensils, and cups on the tables, and then we put bowls of salad and biscuits on the placemats. When the guests came in, they sat down in the tables. There were seniors, homeless people, and more. We served them coffee, juice, pies and cookies. The main dish was meat, carrots, and vegetables. The guests were very polite and patient. Volunteering at the Salvation Army was an interesting experience for me and it made me thing about how lucky I am and how much I have to give thanks to.

(3) Although I have went to many different volunteer services in the past, it was going to the Salvation Army thanksgiving lunch that gave me the chance to see the environment of how people celebrated Thanksgiving if they were not as privileged as I am. It was an interesting experience since I had never volunteered before on such a celebrated holiday as Thanksgiving and, after the service, I truly enjoyed my own thanksgiving dinner with thanks.

各弱勢族群的橋樑

長青需要更加強照顧平時比較不受重視的一些弱勢團體。在十二月二十二日,長青就準備為「華人特殊兒童」和灣區的「主流社區老人」舉辦一場意義特殊的「老幼聖誕聯歡餐會」。由主流社區的長輩們來與特殊兒童們相互瞭解,共同歡樂。現場除了將提供Full Service〈全程服務〉的午宴外,我們還會邀請聖誕老公公贈送禮物給來賓並與小朋友照相,並有現場聖誕歌曲演唱。會後還有推拿組的義工為大家服務。長青也希望將來能扮演更多各弱勢團體間溝通橋樑的角色。

全國性、跨文化的國際觀

長青不把自己定位在地區性的社團,而是要發展成全國性的,甚至跨文化、跨國際的團體。在今年年底我們也踏出一個小小的腳步,把健康素食的理念帶到美國東岸。12月23日在紐約Flushing的內觀講堂與12月25日在新澤西州Matawon與長青通訊的讀者們舉行座談會。12月28、29 和30日,長青將到波士頓為麻省地區對有志於健康素食推廣的朋友們做健康素食推廣志工幹部培訓。在為期三天的研習會中,將由長青的講師們把健康素食的理念與目標、推廣活動的方法以及身体調養課程和長青推拿保健課程介紹給東岸的朋友們並作素食午餐與示範。長青更希望將來把健康與快樂的理念傳播到全國各地。♁

2001長青活動一覽表

  • January
    • 1/6 北加卅東灣長輩會年會演講
    • 1/10 San Mates老人中心推拿服務
    • 1/21 美華協會矽谷分會石大夫演講
    • 1/27 中華工程師協會矽谷分會石大夫演講
    • 1/31 Milpitas老人中心演講
  • February
    • 2/26 灣區親子樂園演講
    • San Francisco 建民中心 中文演講(Ch. Seminar)
  • March
    • 長青通訊第十三期(EHVA Newsletter13)
  • April
    • 4/26 San Francisco 華埠老人中心 中文演講(Ch. Seminar)
    • 調身班(Class on Self Care Techniques)
  • May
    • 5/16 Seminar-Little House, Palo Alto
    • 5/24 San Francisco 老人中心
    • 5/31 Seminar-Cupertino Senior Center, Cupertino
    • 調身班(Class on Self Care Techniques)
  • June
    • 6/3 保健推拿班(Class on Tuina Techniques)
    • 6/13 Seminar – Belmont Senior Center, Belmont
    • 6/21 Seminar – San Jose South Side, San Jose
    • 6/29 Seminar – Hank Lopez Senior Center, San Jose
    • 6/30 聖荷西四街 中文演講(San Jose 4th St. Seminar)
    • 調身班(Class on Self Care Techniques)
    • 長青通訊第十四期(EHVA Newsletter14)
  • July
    • 7/10 聖荷西 Market Street中文演講(Ch. Seminar)
    • 7/11 Seminar – Alma Senior Center, San Jose
    • 7/22 保健推拿班(Class on Tuina Techniques)
    • 7/25 Seminar – Avenitas Senior Center, Palo Alto
    • 7/28 聖荷西 Town Park中文演講(Ch. Seminar)
  • August
    • 8/6 Seminar – Iola Williams Senior Program, San Jose
    • 8/12 青少年健康理念夏令營(Evergreen Youth Camp)
    • 8/25 聖荷西四街 中文演講(San Jose 4th St. Seminar)
    • 8/25 Tuina (Chinese Massage) Class
    • 8/27 Sunnyvale Senior Center, Sunnyvale
    • 午餐與中文演講(Luncheon and Chinese Seminar)
    • 8/29 Seminar – Sunnyvale Senior Center, Sunnyvale
    • Luncheon and Seminar
  • September
    • 9/5 聖荷西Market Street 中文演講
    • 9/9 長青健康素食預演餐會(EHVA EXPO Rehearsal)
    • 9/12 Seminar – Kirk Senior Program, San Jose
    • 9/26 Seminar – Belmont Senior Center, Belmont
    • Veteran Memorial Center, Redwood City. Luncheon and Seminar
    • 長青通訊第十五期(EHVA Newsletter15)
  • October
    • 10/7 長青健康素食推廣會(2001 EHVA Vegetarian Expo)
    • 10/21天主教老人中心
    • 調身班(Class on Self Care Techniques)
  • November
    • 11/4 保健推拿班(Class on Tuina Techniques)
    • 11/6 東灣基督教會老人中心
    • 11/17聖荷西三街老人中心
    • 11/19調身班(Class on Self Care Techniques)
    • 1/22 Salvation Army救世軍感恩節餐會
  • December
    • 12/9 調身班(Class on Self Care Techniques)
    • 11/22聖誕老幼聯歡餐會
    • 12/26 – 12/30 東岸及波士頓幹部訓練研習

心得分享     敬老奇兵之二~ 推拿隊的心動到互動 推拿隊

十月七日九點半左右,長青年度的園遊會場只見許多義工忙著,進入推拿會場,人人正忙碌著佈置會場,安放椅子,擺設放映推拿光碟的聲光設備,或在電熱瓶內灌水,將一箱箱的瓶裝飲水、紙杯等抬進來。在另外一邊還有些人,除了急忙將綠色的肩巾圍上並將名牌別上,希望抽出時間支援其他人的工作。總而言之,大家努力在短時間內把推拿會場弄妥,並將自己應做的準備事項做好。

節目開始

十點才一過,一群頸戴紅、藍、白花圈的美國爺爺奶奶們陸續進入推拿會場,義工們以笑臉來迎接他們。只要長輩一坐好,我們立即進行推拿服務。有些同修先協助行動不便的長輩脫下外套,放好手杖或隨身攜帶的皮包、袋子等才開始推拿。每位義工認真地服務在他們面前的爺爺奶奶。有的長輩一面觀看牆上的推拿光碟,一面仔細地聽著每一個推拿動作的解說。有的則娓娓地訴說自己的病痛處,希望義工能舒解他們的痛苦。我們竭力地專注與這些痛處相關部位的推拿動作來協助他們,一旦推拿任務完成後,接著是協助爺爺奶奶們穿好外套,拿著放在一旁的手杖及隨身的袋子,端上一杯溫開水,同時利用機會解說如何自我推拿身上的病痛處,這些都是大家樂意的服務。在一聲聲「Thank you!」,「Appreciated!」中,長輩一一起來離座,我們又開始另一輪的長輩推拿。

共襄盛舉 齊心合作

約經過一小時後,接待長輩的遊覽車群已一輛輛的開進園遊會會場。更多的中國及美國的長輩湧入推拿會場,當然有更多的義工也適時的加入服務行列。雖然有的同修沒有足夠的肩巾及名牌﹐大家仍熱誠地投入,推拿每位坐下來的爺爺奶奶。有的人一邊與長輩話家常,排除長輩的寂寞,一邊手不停地服務。我們都希望能讓每位出現推拿會場的長輩得到服務,只是時間一直過去,汗水開始在許多義工的臉上出現,有些人甚至背上的衣服已現汗濕了。大部份擺在會場的椅都坐滿了長輩,又見還有很多長輩站立等候著。協調組的義工為了有效地協助推拿的流程,只要一看到有空椅子出現,立即就有義工上前協助新的長輩入座,以及安排義工服務已坐在椅子等候的長輩。同時在一旁準備溫開水的人也忙著將水端給已推拿完畢的爺爺奶奶,請他們飲用。想想在這極為擁擠的會場,義工們一方面推拿,又要招呼長輩、解說、及回答長輩們與推拿知識相關的問題,真是忙的很有意義。

經日準備用在今朝

在推拿會場外邊的帳篷下,有一台電視正放映著推拿的影帶,在電視機前面,長輩們或坐椅子或站立,都在注視著影帶中的推拿動作。當然不乏有人一邊看一邊學習自行推拿,有人則默記這些動作以期傳授家人,希望家人能照樣來推拿,有些則與陪伴而來的家人談論每一個推拿動作。有的爺爺奶奶與義工交談,直到會場入口處有推拿的光碟、影帶、以及書面資料後,便急忙走過去,拿取一份回去。

在熙熙攘攘的推拿會場,義工們早已忘掉已過中午的飢腸轆轆的感覺,仍努力地服務長輩。放眼望去,顯然比隔壁站著、蹲著服務的義工不一定相識,每個人仍在彼此互換的微笑眼神中得到鼓勵,自己希望多做一點的感覺油然而生。大家來自不同的地方,但是均抱著要給長輩們有美好的一天的信念,驅使每個人全力以赴。

心在交流

長輩們用完午餐後又再度湧入推拿會場,我們更加努力地服務,有些人在輪流10分或20分鐘內完成午餐,又趕回來投入推拿服務,來支援其他的義工。由於已過了用餐時間,我們不時聽到或看見中國長輩對義工問及「吃飯沒﹖」,「休息一下,先去吃飯吧﹗」自然而真誠的互動交流,偶而在會場上,中國長輩順口問及有無開班,有無資料,甚至「有沒有到家服務﹖」「有沒有平常服務﹖」等等。有的長輩在推拿時對義工提到,由於推拿服務,想到義工像是自己的孫子、兒女等。美國的長輩在推拿時覺得推拿很新鮮,並在對義工推拿深感滿意之時,更讚美中國文化的精深,有的表示想學會推拿在回去 help his wife。

珍重再見

在下午三點左右,長輩們漸漸離去,我們又彼此推拿或協助收拾會場。在彼此互道姓名認識之後,由交談中,我們發現在與去年相同的推拿場地,服務人數增加一倍〈由去年30位義工服務近300位長輩,到今年近60位義工服務近500位長輩〉,服務範圍也包括了主流社會的長輩們,顯見長青保健推拿的成長又進一步,從去年只專注動作〈行動〉到長輩對義工們自然的關懷〈心動〉到今年的雙向互動。

後記--

園遊會雖然結束了,多數義工認為這個活動很有意義,並表示以後如果有類似的活動,願意再參與推拿服務。對於在過去的一年參與推拿服務的人數增加,服務範圍也進入主流社會〈量變〉,長青保健推拿隊將採取「精兵」主義,使推拿的服務品質在提高〈質變〉。把推拿定位為有氧接觸〈Aerobic Touch〉,計劃在新的一年將推拿知識推廣到附近的中文學校,中國及美國的老人中心。此外,更將延伸到東岸的波士頓,佛羅里達州及加州的士德頓等地,協助當地成立推拿隊,使我們祖先流傳下來的保健知識邁進主流社會。♁

健康新知精選        選擇穀物

林溫裕 譯自 Consumer Reports on Health, Vol. 13,No.6

從卑微的穀物如大麥,碎小麥及全麥麵包中取得高度的健康利益

美國農業部最近修改食物指標金字塔,建議大家每天吃一些全穀物〈whole grain foods〉。因為就等量卡路里而言,全穀物比精製穀物含較高的營養價值。這一小小的改變對健康有多方面的益處。

攝取全穀類可以降低得心臟疾病、糖尿病及某些癌症的危險性。吃全穀類時比較容易感覺飽,有助於體重的控制。餐桌上若以穀類為主時,肉類及乳製品相對減少,就可以減低盤中卡路里高的油脂份量。

以前幾乎所有的麵包都是用全麥麵粉做的。1880年後,有效率的磨粉坊開始出現,精白麵粉才變得普遍。鑒於在精製過程中某些營養成份的流失。於是在1993年規定麵包業及麵粉業必須在精製麵粉中加入鐵素及多種維生素B。在1998年規定必須加葉酸〈folic acid〉,葉酸可以降低生畸型兒的危險。但是添加營養劑的精製穀物的營養價值還是比不上天然的全穀物。

現代的美式飲食幾乎不含全穀類,充其量頂多只含一份〈one serving〉。西北大學醫學院教授Linda Van Horn, PhD & R.D.說:「你並不是完全不能吃精製麵粉。」相反地,營養學家只是建議您做一些選擇性的替換。

美國營養學會及健康部建議每天至少吃三份全穀物,或是農業部食物指標金字塔建議穀物份量的一半。舊的食物指標金字塔建議每天吃六至十一份穀物〈不分全穀或精製〉。一般而言:体型小的,不太活動,每天卡路里攝取量大致在1600左右的女性需要六份穀物。而個子高大,活動量大,每天卡路里攝取量在2800左右的男性需要十一份穀物。新的食物指標金字塔則強調其中要含一些全穀物〈whole grains〉。

吃全穀物的好處

全穀物的外殼〈bran〉- 麥麩或穀皮,含豐富的纖維素及很多營養成份:鎂、鋅、銅礦物質及維生素E、多種維生素B、抗氧化劑及抵抗疾病的phytochemicals。穀物在精製過程中不但失去穀皮,也磨掉胚芽〈germ〉- 位於穀物中心含有豐富的維生素B及礦物質。

當麥麩和胚芽被磨掉時,精製穀物損失了大量的纖維素。一片白麵包所含的纖維素是全麥麵包的四分之一至二分之一。可溶性與不可溶性的纖維素對身體有很大的好處。可溶性的纖維可以降低血中膽固醇及胰島素,因此能降低得心臟血管疾病的危險性。可溶性纖維素在消化道中呈膠質狀。讓人有飽的感覺而不致於吃得過多。 Dr. Van Horn說:「這是很重要的特點,因為肥胖在美國是個很大的問題。」

穀皮中所含不可溶性的纖維素在吸收水份後,可以軟化大便,加快大便經過大腸的速度。雖然最近的研究不是那麼確定,但全穀物所含豐富的纖維素,可能還是可以減低得大腸癌的危險性。

營養與癌症雜誌指出,根據1998年,四十個觀察研究報告:攝取全穀物的人可以減少得20種癌症的危險。根據愛荷華女性健康〈Iowa Women's Health〉的一項九年研究〈針對三萬四千多個過了更年期的女性〉,發現全穀物對心臟有益。當其他因素都考慮到時,每天至少吃一份全穀物的女性的死亡率比都不吃全穀物的女性低14-19%。同樣的數據用另一項更具目標性的分析發現:吃全穀物多的女性得心臟血管疾病比不吃全穀物的低30%。

在另一項針對七萬五千位女性〈年齡在38歲至63歲之間〉的研究中,發現吃全穀物多的女性〈每天約吃2.5份〉,患血管疾病的危險性較一天攝取低於半份全穀物的女性低30%;患糖尿病的危險性則低27%。其他的研究,發現全穀物對男性也有類似的保護作用。

全穀物對健康的好處,似乎是因為它常是健康飲食的一部份。密尼蘇達大學的一位營養教授Dr. Joanne Slavin, PhD & R.D.說:「這應該是許多營養素和phytochemicals合起來的功用,而不只是某一個單獨的成份。」

真的是全穀物產品嗎?

全穀物對健康的好處是很明顯的。但食物的標籤則不然。許多產品看起來好像是用全穀做的,其實用的是精製麵粉。黑麵包的顏色常來自黑糖漿或是caramel〈一種食物色劑〉,而非來自全穀。很多產品即使標上“多種穀類”、“全麥麵粉”、“七種穀物”,實際上大部分都是精製麵粉做的。

要確定你所買的不是精製產品,標籤上的第一項成份必須是全穀物,比如“百分之百全穀”或“百分之百全麥”。同時要看包裝上的纖維成份,通常一片全穀麵包至少含兩公克的纖維。

將全穀物加入菜單

美國心臟學會會員說:「通常人們以為做全穀物的食物比較麻煩,其實不然。」市面上有很多快煮的糙米及剛出爐的全穀麵包。有些麵包或cereal含比較特別的全穀物,如kamut或spelt,有的含沒有麵筋成份的小米。

以下是一些將全穀物放回餐桌上的簡易方法:

  1. 以全穀麵包做三明治或烤麵包。
  2. 以全穀餅乾做點心。
  3. 以糙米取代白米,可以用各種不同的快煮糙米。
  4. 在以穀物為主的菜肴堙A加入煮好的糙米、野稻及麥果〈wheat berry〉以增加風味及纖維。
  5. 在做麵食時,以全麥麵取代白麵。
  6. 在湯中加入大麥,糙米及全穀麵。
  7. 將早餐的 cereal 改用全穀類以取代精製產品。市面上有很多含全穀的cereal,如全燕麥、全麥、spelt、小米、kamut等。
  8. 以大麥、糙米、野稻及小小米〈 quinoa〉代替精製穀物或馬鈴薯。
  9. 用全玉米皮〈whole corn tortilla〉做三明治。
  10. 用大麥、quinoa、麥果或糙米做以全穀物為主的沙拉。比如以碎全麥〈Bulgur〉為主,加上薄荷、番茄、小黃瓜、綠蔥、油及檸檬汁是道很可口的夏季沙拉〈tabouli〉。
  11. 在乳酪及水果中加點全穀做的granola。注意選擇低油脂的granola。
  12. 在製作餅乾、鬆餅、肉丸、meat loaf時,加入快煮的燕麥。
  13. 以穀物做為主食,以肉類做培襯。

總結

每天吃三份全穀物,可以降低得某些癌症、心臟病、糖尿病的危險,也可以降低死亡率。

如果你不習慣吃全穀物,慢慢增加全穀物的攝取量以避免漲氣及胃的不舒服。你不需要除去所有的精製品,只須每天吃三份全穀物。早上吃點全穀的cereal或兩片全麥麵包。下午再吃半個全麥鬆餅或五,六片全麥餅乾,就相當於三份全穀物的份量。如此簡單,何樂而不為?♁

A Healthy Perspective of the Vegetarian Food (3a) – 從健康談素食

Translated by Jack Houng

(Chinese version, by Dr. Hung-Ying Shih, was published on EHVA Newsletter (11), Sept. 2000)

The objective today is to understand the characteristics of foods from the perspective of Traditional Chinese Medicine.

The Five Major Grains

The five major grains are rice, barley, wheat, oat, and rye. These grains cannot be eaten raw and must be cooked. However, many nutrients are lost during the cooking process. For example, vitamin C is weak in resisting heat, thus only a limited amount is retained after cooking.

According to the Traditional Chinese Medicine, rice is mild in nature and sweet in flavor with healing properties of supplementing the center, boosting energy, strengthening the spleen and harmonizing the stomach. Wheat is cool in nature and sweet in flavor with healing properties of nourishing the heart, benefiting the kidney, eliminating the heat and quenching the thirst. Barley is cool in nature and sweet in flavor with healing properties of harmonizing the stomach, fortifying the intestines and being diuretic. These three grains, especially rice and wheat, are essential sources of carbohydrate.

From a nutritional standpoint, wheat has a higher content of protein than rice. Wheat contains gluten that can be used to make man tou (Chinese bread) and other types of breads. Rice however, cannot be used for that purpose. This is the difference in the applications of these two grains.

Both barley and wheat are cool in nature and sweet in flavor. So what is the difference between the two? Barley is actually a diuretic, similar to Chinese barley (the two are similar but do not belong to the same species). With both barleys, the more you eat, the more you urinate. Their functions are related to the microcirculation in the skin. Chinese barley is especially good for skin-care and facial-care. Wheat, although also cool in nature and sweet in flavor, does not have the same property.

Rice is mild in nature while wheat is cool in nature. Wheat, being cool in nature and sweet in flavor, will slow down the stomach movement if too much is eaten. Rice, however, does not have this problem. Wheat is also known to nourish the heart. Since the Han dynasty (200 B.C.), there has been a very famous herbal formula called Ganmai Dazao decoction (licorice, wheat and jujube decoction). All three ingredients are known to nourish the heart, calm the mind and aid in sleeping. The healing properties of rice are supplementing the center, boosting energy, strengthening the spleen and harmonizing the stomach, which make it a relatively neutral food. There are several varieties of rice: long-grain, short-grain, and round grain. Short-grain rice is stickier and more difficult for the stomach to digest.

Other grains

Corn is mild in nature and sweet in flavor, with healing properties of regulating the center and increasing the appetite. Although there are no digestive problems, corn, like wheat, is a common food allergen. Parents should pay special attention because most children love to eat sweet corn.

Millet is cool in nature, sweet and salty in flavor with healing properties of harmonizing the center, benefiting the stomach, eliminating heat and toxins. If one has stomach discomfort, millet porridge can be used as a dietary therapy. The way to make millet porridge is to cook millet in water (1:10), filter the outer shells and drink only the filtered porridge. Clinical studies have shown that after drinking millet porridge, one's stomach feels more comfortable. The protein in millet is complete (contains all essential amino-acids) and can help to sustain energy in the body. For patients with chronicle diseases, seniors, or frail persons, millet is an important source of protein.

Buckwheat is cool in nature and sweet in flavor with healing properties of increasing the appetite, fortifying the intestines, aiding elimination, and dispersing food accumulation. After cooking the buckwheat in water, one will see a layer of membrane that surrounds the buckwheat very similar to that for psyllium husk. For seniors or people with constipation, eating buckwheat and psyllium husk will help bowel movement. However, one's qi will fall and result in “eating more yet feeling weaker” if too much is taken.

Once a while, take buckwheat instead of laxatives when suffering constipation or feeling bloated in stomach. After eating the buckwheat, one can truly experience its effect of increasing the appetite, fortifying the intestine, aiding elimination, and dispersing food accumulation.

Soybean is mild in nature and sweet in flavor with healing properties of strengthening the spleen, fortifying the center, moistening dryness and dispersing water retention. Soybean is a food allergen. Yet why are soybeans highly regarded by our ancestors? The reason is that soybean has great nutritional value and can be planted only in certain regions in China. Our ancestors realized the allergenic aspects in soybean and have found ways to eliminate the allergens when making soybean products such as tofu, soymilk, soy sauce and fermented soybean.

Soybean is an excellent source of protein and fat, and can be made into various food products such as tofu. Before making tofu, one needs to make soymilk. The difference between tofu and soybean lies in whether the soybean dregs are filtered out before or after cooking the soymilk. Should we soak the soybeans with cold water, liquefy the mixture, filter the dregs then cook the soybean milk? Or, should we cook the soybeans first then liquefy? Soymilk made by the second method is harmful to the body as more allergen will be dissolved in the hot water. Another distinction is whether the soymilk has been processed by heating. Only after 20 to 30 minutes of boiling the soymilk, will soybean's trypsin inhibiting effect be eliminated.

Currently, products such as soybean protein powder and the canned product “Ensure” are gaining popularity. We need to understand their production methods. Generally, the soy protein is extracted from the bean then hydrolyzed by either enzymes or chemical methods. At the present time, most are manufactured by the enzyme method.

It is discovered that the effect of drinking Ensure is very good, because through hydrolysis, the protein is broken down into smaller molecules such as polypeptides or amino acids. They can be easily absorbed by the body, relieve the stomach with less digestion load, and make one feel more energetic. It becomes obvious for us to realize that after each meal; a lot of energy was spent in digestion and absorption. Comparing the same mass of tofu to that of soybean, it takes much less energy to digest tofu. ♁ - To be continued -

Functional Food: Jue Ming Zi (Cassia seed) Tea –決明子茶

Translated by Parkson Wong

(Chinese version, by Dr. Hung-Ying Shih, was published on EHVA Newsletter (12), Dec., 2000)

Jue ming zi (決明子) is the seed of the perennial plant jue ming. From chemical analysis, we discover that jue ming zi contains emodin, rhein, and chrysophanol. Emodin is a laxative. Jue ming zi tea is also found to be helpful in lowering blood pressure.

Other than using jue ming zi as a laxative to relieve constipation, it is also used to improve acuity of vision because of its ability to remove heat from the liver. This functional drink is particularly good for relieving eye redness, eye dryness and sore eye resulted from continually staring at the computer monitor.

Jue ming zi tea

  1. Stir fry jue ming zi over medium heat until it became a bit oily. The color will turn from yellowish to light brown.
  2. Put 1/2 tsp. of fried jue ming zi in a cup. Pour in boiling water. Add honey to taste.♁

長青素食譜                           優格白菜

材 料: 山東大白菜 1棵 (約3-4磅) 維他命C 1茶匙 (Vegetarian Vitamin C crystals)
  Plain Yogurt 1盒 (2磅裝) ( Dannon Plain Yogurt) 冷開水 1/2杯
  Sour Cream 1盒 (1磅裝) (Clover Natural Sour Cream) 海鹽 2茶匙
  白糖 4湯匙 蘋果醋 5湯匙
準 備:
  1. 用磁器製品的大碗,將Plain Yogurt、Sour Cream與白糖混合。30分鐘後再加維他命C 及1/2杯冷開水調勻後蓋上紗布備用。
  2. 大白菜一片片剝開洗淨。
  3. 沸水將大白菜燙過後撈起,放入冰水中約5分鐘。
  4. 取出冰水中的大白菜,捏乾水份備用。
做 法:
  1. 將每一大片大白菜切成3條〈一大片直切成3份〉後,放入磁器大碗內的調料〈作法一〉,但調料須蓋過大白菜,將大白菜和調料再調勻。
  2. 碗上放一雙筷子,再蓋上紗布放在通風處〈不可照到陽光〉,要24小時,讓它發酵。
  3. 隔天再加上海鹽和蘋果醋,再調勻後放入冰箱冷藏即可。
    附註:不用塑膠製品或金屬製品去發酵。
效 用: 健胃、整腸。
份 量: 20-25人份
 

EHVA Recipe   Napa Cabbage in Yogurt

Ingredients: Napa cabbage 1 (about 3 to 4 pounds) Vitamin C(powder) 1 tsp.
  Plain Yogurt 1 (2 lbs) Cold boiled water ½ cup
  Sour Cream 1 (1 lb) Sea Salt 2 tsp.
  Sugar 4 Tbsp. Apple Cider 5 Tbsp.
Preparation:
  1. Using rubber spatula, gently Mix plain yogurt, sour cream and sugar in a large ceramic bowl. Let it sit for 30 minutes before adding Vitamin C and ½ cup of cold boiled water. Mix the above gently. Cover the bowl with cheese cloth.
  2. Separate Napa cabbage into individual leaves. Wash Napa cabbage leaf by leaf.
  3. In a big pot, boil the water. Blanch the cabbage in boiling water for a few seconds. Then, put the cabbage in ice water for about five minutes.
  4. Take Napa cabbage out of the ice water. Squeeze out excess water in the cabbage.
Procedure:
  1. Slice each leaf of Napa cabbage lengthwise into three strips. Immerse the sliced Napa cabbage strips in the ceramic bowl with yogurt mixture. Make sure the yogurt mixture is above Napa cabbage strips. Mix evenly.
  2. Put a pair of chopsticks on the bowl. Cover it with cheese cloth for 24 hours in a well ventilated place. Make sure the bowl is not exposed to direct sunlight.
  3. Add sea salt and apple cider to the fermented Napa cabbage the next day. Keep the final product in the refrigerator.
Note: Do not use plastic or metal container for fermentation purpose.
Effect: Strengthen the stomach and harmonizing the intestines.
Serving: 20-25 persons

長青素食譜             茄瓜細麵

材 料: 洋蔥 1個 ½茶匙
  蒜末 2茶匙 紅糖 2茶匙
  茄子 1磅 橄欖油 2湯匙
  黃色義大利瓜 ½磅 紅酒 ½杯
  綠色義大利瓜 ½磅 牛油 ½湯匙
  蕃茄罐頭(切丁狀的) 2罐 薄荷葉 1湯匙
  義大利細麵 1包(16 oz) Oregano 1湯匙
  素高湯 1杯 九層塔(Basil) 1湯匙
準 備:
  1. 將茄子、黃瓜、綠瓜洗淨,切丁。
  2. 將洋蔥切丁。
 
做 法:
  1. 開中火,炒香1茶匙蒜末。放入洋蔥丁,炒軟。加入兩罐蕃茄罐頭、紅酒、紅糖,煮10至15分鐘,加入奶油、Oregano、Basil拌勻,關火備用。
  2. 開大火,炒香蒜末1 茶匙,加鹽,放入茄丁、瓜丁炒熟備用。
  3. 開大火,煮沸一鍋水,放入細麵煮1分45秒,關火,瀝乾,拌些油於麵中。
  4. 4. 將麵拌入已煮好的蕃茄醬中,加入高湯1 杯,用小火拌勻,加入已炒好的蔬菜丁,關火。食前在麵上灑些薄荷葉即可。
份 量:  6人份

EHVA Recipe Vegetarian Angel Hair Pasta

Ingredients: Onion 1 Mint 1 Tbsp
Green summer squash ½ lb Tomatoes (Canned Ready Cut diced) 2 (13oz)
Eggplant 1 lb Salt ½ tsp
Yellow summer squash ½ lb Vegetable stock (any kind) 1 cup
Minced Garlic 2 tsp Olive oil 2 Tbsp
Angel Hair 1 (16oz) Red wine ½ cup
Brown sugar 2 tsp Butter ½ Tbsp
Oregano 1 Tbsp Basil 1 Tbsp
Preparation:  
  1. Wash and dice eggplant, yellow and green summer squash.
  2. Wash and dice onion.
Procedure:  
  1. Place wok over medium heat. Add 1 Tbsp of olive oil. Stir fry 1 tsp of minced garlic until aromatic. Add diced onion, stir fry until tender.
  2. Add 2 cans of Tomatoes, red wine, brown sugar. Cook for 10-15 minutes. Add butter, oregano, basil. Mix well. Turn off heat. Set aside.
  3. Place wok over high heat. Add 1 Tbsp of olive oil. Stir fry 1 tsp of minced garlic until aromatic. Add salt, diced eggplant, diced squash. Stir fry until tender. Set aside.
  4. Place a pot over high heat. Bring a pot of water to a boil. Add Angel Hair. Cook for 1 minute and 45 seconds. Turn off heat. Drain. Mix cooked angel hair with a little olive oil.
  5. Mix angel hair with cooked tomato sauce. Add 1 cup of vegetable stock. Mix well over low heat. Add stir-fried dice squash. Turn off heat. Sprinkle some mint on top of angel hair before serving.
Serving: 6 persons

本年度榮譽董事芳名

無名氏27、陳淑玲、無名氏26、無名氏25、黃宗哲、Lin-li Hsu、Ren-Chau James & Shun-Hwa Jennifer Hu、沙敏、邱慈艾、無名氏24、潘志成/顧蘭珍、無名氏23、Kenneth and Sandra Hu、陳瑞琴、龍翔雲/蔣燕珍、無名氏22、無名氏21、無名氏20、無名氏19、無名氏18、Jie Chen & Wen-June Hsu、吳建璋/王寶慧、無名氏17、Inru Kuo & Liang Hwa Tse、梅文琴、無名氏16、無名氏15、Ann & Lin Sha、Jenny & Gerald Chen、徐南光、鄞淑純、Shue-Hwei Hung、無名氏14、洪英傑、Cynthia Tsun Chang、無名氏13、無名氏12、尹明潭、Anita Ho、無名氏11、王翠霞

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