長青健康素食推廣中心 發行 二Ｏ一一年九月
| 服務及工作項目 | 服務人次 | 義工人次 | 義工時數 |
| 長青健康素食端午敬老餐會 | 200 | 30 | 300 |
| 長青健康素食養身講座〈華嚴蓮社/老人中心〉 | 45 | 10 | 100 |
| 長青養生保健每週共修 | 266 | 20 | 60 |
| 敬老餐會籌備 | 0 | 20 | 60 |
| 公共教育與宣導 | 3600 | 25 | 200 |
石鴻英大夫講述 陳介川整理
(I) constitution and issues on digestion and absorption
[Improve constitution should start with Stomach]
We must be aware of the fact that "constitution" represents the "internal (in vivo)" phenomenon;
and food passing from the mouth to the anus undergoing the sequence of digestive and excretory functions, is a kind of "in vitro" process.
After digestion of food through the stomach and intestines, nutrients get into the body through the blood to form constitution. Armed with the “constitution" concept, the first task to improve
your constitution is to take care of your stomach! If the stomach cannot digest these foods, cannot take advantage of these nutrients, your health cannot be improved!
[Drinking fruit and vegetables smoothie for different constitutions]
Each person's "constitution" (體質) is different, For example, different people will have different reactions from drinking fruit and vegetable smoothie for a month. The various reactions are: "diarrhea", "constipation", "first diarrhea, then stopped", "first constipation, then stopped", and "After drinking fruit and vegetables mix, it created a lot of gas." What does that mean? The simplest explanation is that everyone has different "constitution"! People with "Diarrhea" has "cold-dampness type"(寒濕型) constitution; People with "constipation" does not have strong enough bowel movement.
For people producing "gas", the most important thing to observe is how the gas smells? If it smells, then it is damp-heat type (濕熱型) constitution; If it does not smell, then it is OK. Therefore, a simple example of drinking fruit and vegetable smoothie shows that different constitutions results in different reactions.
Some people said: "If I simply eat fruits and vegetables one by one, there is no diarrhea and no constipation." So, he was very surprised and asked: "Why eating them together will have such a big effect?" This is what we discussed last time, "synergy" When you break up the whole cells, its effect is quite powerful as compared to slowly chewing, which cannot break down cells and has no complete effect. Therefore, a simple matter has something more profound behind it. This is a very interesting experience.
Some people tend to belch a lot during breathing exercises. What would the cause be? "Belching" is a "gas vomiting phenomenon" caused by the clogging of the connection between the stomach and the duodenum. Why the breathing exercises will cause belching? We need to adjust the spine first to activate the spine and its associated nerves in the breathing exercises. During the activation process, if our body is clogged somewhere, it will create a "gas vomiting phenomenon" to clear it out. So belching is often very helpful; when the stomach is bloated, belching will help to relieve the pressure. In fact, these phenomena represent the constitution at that time!
[Dampness-Heat constitution (濕熱體質) is a product of affluent society]
The reason for dampness-heat constitution is the result of the affluent society. In the old agricultural society, people rarely have meat to eat. People are glad to have chicken to eat only in the Chinese New Year. In current affluent society, eggs, milk, poultry products, and livestock products have ample supply. Those products have high-protein and high fat. Eating too much protein causes the dampness-heat constitution.
The dampness-heat constitution is allergic, acidic, and prone to cancer and inflammation.
(II) Selection of healthy food
The principle of selecting healthy food is based on the U.S. Department of Agriculture indicators of food pyramid. It suggests that people eat less oil and meat, and eat more grains.
2.1 Acidity and Alkalinity
[The acidity/alkalinity of food]
What is the acidity/alkalinity of food? We know oranges taste sour and acidic; however, its pH value is actually alkaline.
So, how do we determine what pH means? There is a principle that foods containing sulfur and phosphorus, which would create sulfuric acid and phosphoric acid metabolites, are all high in acidity.
Acidic foods include all meat, poultry, aquatic products as well as eggs, milk, certain beans and whole grains such as rice and flour.
On the other hand, foods containing potassium, sodium, calcium, or magnesium, which after metabolism become potassium hydroxide, calcium hydroxide, magnesium hydroxide, are considered basic or high in alkalinity. Alkaline foods include most vegetables, fruits, and certain beans such as black beans.
Foods with no sulfur, phosphorus or potassium, sodium, calcium, or magnesium are considered "neutral" such as ordinary cooking oils.
Furthermore, many people enjoy eating cranberries and blueberries because they are believed to cure urethritis or vaginitis. However, there have been no conclusive results in connection with berries and those diseases. Yet, due to the acidity of those berries, if a person eats too many berries, their bodies will turn more acidic – which in turn may cause cancers, certain allergies, inflammations, etc.
[pH value of the body]
The pH of the human arterial blood is 8.42, slightly alkaline. Therefore, acidity is harmful to the human body. In addition to the acidity/alkalinity of food that one eats, other psychological states may also change the acidity/alkalinity of one's body.
When we talked about adjusting one's breathing, we mentioned that the deep tissue in the lung is incapable of exchanging gases. Due to its incapability to exchange gases, the oxygen content of that part of the lung is very low; in other words, its content of carbon dioxide is relatively high.
What happens when carbon dioxide dissolves in water? It's carbonate. Carbonic acid in the blood causes acidity in the body. Therefore, we suggest breathing adjustments and other deep breathing methods to increase the oxygen content of the lungs. By doing so, the blood can be better maintained at a healthy alkaline state and further improve one's overall physical health.
2.2 Concerns about Balanced Nutrition
[Complementarity of vegetable proteins]
The so-call "Complete Protein" includes eight essential amino acids. They are necessary for human body, yet can not be produced by the human body. The foods which include those eight amino acids are named as "Complete Protein". In animal kingdom, eggs, meat, or chicken soup are categorized as "Complete Protein". In vegetable kingdom, most foods contain only incomplete protein.
Beans are alkaline because they don't have sulfur-containing essential amino acids. Whole grains are acidic because their lack of alkaline amino acids. You need to eat both beans and whole grains. These two combined can achieve the objective of "complete protein". This is the principle of complementarity of vegetable proteins (植物蛋白互補). It is a very important concept for vegetarians.
Why do we add long grain brown rice when we make "black bean milk(黑豆奶)"? Because the requirements of "complete protein" can be achieved by combining two portions of green skin black
bean(青仁黑豆) and one portion of long grain brown rice. Therefore, this is a typical example of an application of "protein complementarity" principle to create complete vegetable protein.
Comparing "vegetable protein" and "animal protein", which one is better? Generally speaking, from the compatibility standpoint, animal protein is better because people are animals too. This is why essence of chicken (雞精) is more effective than black bean milk.
[Food Selections to Maintain Alkaline Body]
How to maintain our body in an alkaline condition? Its basic principle is "to eat more vegetables, more fruits, and more grains; eat less sugar, less meat, less oil." Why? When eat less meat, less sulfur and phosphorus derivatives will be produced, resulting less acid in our body. Although grains are acidic, their acidity is not as much as that of animals. We suggest eating eat coarse grains because they are important source of energy. Based on this principle, we should eat brown rice; instead of white rice. We should eat whole wheat instead of wheat flour. Thus, we can maintain our blood in alkaline condition.
[Protein Deficiency and Nutritional Imbalance]
What's wrong with modern nutrition? It's malnutrition. That's due to too much carbohydrates and fat, and too little proteins in the body.
Why is protein lacking in the body? Because protein is not easy to be digested and absorbed comparing with that of oil and sugar. If we use slow cooker to cook beef for 5 days, the beef's muscle fibers are still not disintegrated. Protein must be decomposed to peptide chain and then to amino acid before it can be absorbed by the body. All these processes need lots of energy. It is not easy for your body to decompose protein when you are fatigued and in poor physical condition. Under this condition your body can only absorb sugars and oils, which are the contents of junk foods. Good protein sources can increase immunity and endurance. Malnutrition condition can cause weak physical and chronic fatigue.
With these basic concepts, it is easier for us to discuss and understand some of the properties of foods including cold & heat, texture factor, and allergen, trypsin inhibitor, etc.⊕
當你的醫生說你屬於高血壓、骨質疏鬆或其他疾病前期時，你應該對此警告有所行動，但不要過度擔憂或急著去做檢驗、治療。如果這個疾病前期的字眼讓人有所警惕，而改變生活方式，養成良好的健康習慣，就可以幫助佷多人預防心臟病、中風。但很多人擔心這個“疾病前期”字眼會使很多本來還算健康的人變成病人。紐州達特芧斯醫學院公共衛生糸的威爾醫生說“美國醫生對病人能做蠻多的事，但對健康人所做的事是蠻令人擔憂的。”
如果你是屬於疾病前期的人，不要急著服藥，應該先請教醫生以下問題：
1. 我會得到此種病的可能性有多少？
2. 和我情況相同的人，如果長期使用藥物，有何利弊？
3. 有什麼可以證明藥物可預防心臟病或骨折？
4. 何種生活方式的改變可以減低我得病的危險性？
對醫生而言，開處方比幫助病人改變生活方式要容易。因此造成很多屬疾病前期的病人服用藥物。但服藥的結果多半是弊多於利。最好的方式還是改變生活方式，控制其他危險因子，要將心思放在享受健康生活，而不要為”疾病前期”字眼過份焦慮。
以下對一些常見的疾病前期，做些解釋。
〈高血壓前期〉
高血壓的危險性在於它會引發心臟病或中風。有兩項研究證明服藥可以減少高血壓前期演變成高血壓的危險性。可是其中一項研究是由藥廠提供，另一項研究的很多研究員都與藥廠有金錢關係。而且這兩項研究都無法證明藥物可以減低高血壓前期的人得心臟病或中風的危險性。北卡杜
克高血壓中心的蘿拉，司賈奇醫生說“治療高血
壓前期最好的方法就是改變生活方式，這是已經重複證實的。”
〈何謂高血壓前期〉
一般血壓記錄是收縮壓/舒張壓。高血壓前期是指收縮壓在120-139毫米汞柱，或/和舒張壓在80-89 毫米汞柱之間。危險因子包括過重，不愛運動或有高血壓家族史。
嚴重性：四年之內，有百分之十九的人會從高血壓前期演變成高血壓。多半發生在老年人或血壓偏臨界高點的人。
如何降低危險性：減輕體重；飲食方面：多吃蔬果，儘量不吃飽和或反式油脂食物，少吃鹽，多運動，如果喝酒則要適量。
如何避免過度治療：每年檢查一次血壓，目標為將血壓控制在 140/90 mmHg (毫米汞柱)以下，超過140/90 mmHg即屬高血壓。如果有糖尿病或腎病，則最好控制在 130/80 mmHg 以下。如果生活方式改變仍無法控制血壓在適當範圍，才可考慮藥物。
〈肥胖前期pre-obesity〉
過重現在被歸於肥胖前期，不同於肥胖的是過重比較不會有死亡的危險性。但將過重列為肥胖前期也很適切；因為許多過重的人，繼續加重而變成肥胖。根據2011年內科文獻，那些被醫生告知過重的人比較會試著減重。
肥胖前期定義：BMI( body mass index) 在25-29.9的人屬於過重。〈對肌肉強壯或很矮的人，BMI不太適用〉。
BMI的算法：體重〈以公斤為單位〉/{ [ 身高〈公尺為單位〉] 平方}
英制BMI算法：體重〈磅〉乘以703 / {[ 身高〈英吋〉] 平方}
嚴重性：所有肥胖的人都曾經超重過，過重會增加高膽固醇、高血壓、II型糖尿病的危險性。
如何降低危險性：避免增加體重，如果您有與肥胖有關的危險因子 〈包括男人腰圍超過40英吋，女人腰圍超過35英吋〉，試著經由適當的節食和運動減少百分之五至十的體重。
如何避免過度治療：雖然對肥胖者或健康有問題的過重者，減肥藥可以被使用，但我們的顧問反對使用減肥藥，因其效果有限而且副作用很大。對太過肥胖的人，另一項選擇是手術，但是手術危險性太大，必須要深思。
〈糖尿病前期pre-diabetes〉
一開始有” 糖尿病前期” 定義，製造 Avandia〈治療II型糖尿病的藥〉的藥廠做了一項研究，發現 Avandia可以降低血糖在臨界值者得糖尿病的危險性。有些醫生也開始開處方給尚未有糖尿病而血糖偏高的人。FDA去年限制Avandia的使用，因其可能會引發心臟病或中風。
糖尿病前期的定義：空腹時血糖在100-125mg/dl，危險因子包括45歲的族群，過重，不愛運動及有糖尿病家族史。
嚴重性：大部份糖尿病前期的人在10年內會轉變成糖尿病。
如何降低危險性：經由飲食節制及適度運動 –譬如每星期五天，每次快走30分鐘。
如何避免過度治療：美國糖尿病學會〈ADA, American Diabetes Association〉建議屬於糖尿病前期的人，每一兩年要做糖尿病檢查，目標是將血糖控制在110mg/dl 以下。對糖尿病前期或預防II型糖尿病，FDA尚未核准任何藥物。ADA說對於糖尿病高危險性族群–BMI超過35而且年紀在60歲以下，Metformin可能可以用來預防II型糖尿病。其他可以延緩II型糖尿病發作的藥物，長期效果不佳或有副作用。
癌症前期：大腸息肉
由於大腸鏡檢查的普遍，能即早將息肉切除，目前死於大腸癌的人數較少。但2010年一項研究發現對沒有癌症前期息肉的族群有過度檢查的傾向。在這項研究中，有百分之九十的人在九年內做了三次腸鏡檢查〈即使第一次、二次檢查結果都是正常〉。照現在的指標，他們其實只要做一次就足夠。
那些人可能有癌症前期息肉：
50歲以上，有腸炎或有癌症前期息肉/大腸癌家族史者。
嚴重性：大約有百分之二十至五十的人有癌症前期息肉，其中百分之五到六會發展成大腸癌。
如行降低得大腸癌的危險性：飲食方面多吃蔬果，多運動，減重，禁煙及酒。
如何避免過度治療：對一般人而言，建議50歲才做大腸癌的篩檢。對有大腸癌家族史者，或得過大腸癌，有腸息肉或腸癌者建議可以提早或多次做大腸檢查。過了75歲就不必再做一般腸鏡篩檢。利用大腸鏡檢查的好處是如果醫生發現有癌症前期息肉時，可以在檢查過程中同時摘除。如果大腸鏡檢查正常，則10年不必再做。其他建議包括每年的大便檢查，如果發現大便有血，則建議做腸鏡檢查。
〈骨質疏鬆前期〉
由於藥廠的銷售策略，很多中年人開始做骨密度檢查，且服用號稱可以提高骨質密度的藥物。世界健康組織〈WHO〉設計了FRAX指數可以預估骨折的危險性。
屬於骨質疏鬆前期的族群：骨質密度檢查的 T score 如果低於負2.5屬於骨質疏鬆。T score 在負1和負2.5之間者屬低骨密度。對健康的30歲女性正常的骨密度範圍由負2至正2，所以 T score在負1和負2之間還算正常。
嚴重性：愈接近骨質疏鬆，骨質流失愈快者骨折的危險性會較大。一般在更年期時，骨質流失加快，過了更年期，骨流失速度會減緩。抽煙、大量飲酒、類固醇使用者、類風濕患者會加速骨質流失。在計算 FRAX 時，會考慮以上因素。
如何降低危險性：攝取足夠的維生素 D 及鈣，多走路，禁煙，限制酒、鹽及咖啡因，室內設計要注意安全，降低跌倒可能性。
如何避免過度治療：一般而言，女性65歲，男性70歲，才需要骨質密度檢查。你的醫生可將資料輸入www.shef.ac.uk/frax 即可計算臀部骨折及十年內大骨折的危險性。如果你屬於低骨密度，臀部骨折機率大於百分之三，或十年內大骨折機率超過百分之二十，通常可能會建議藥物治療。
⊕
長青素食譜：南瓜豆腐派 | ||||||
| 材料： | 罐頭南瓜泥 | 5 OZ | 嫩豆腐 | 1塊〈16 OZ〉 | ||
| 派底 | 1個 | |||||
| 調味料： | 楓漿 | 1/3 杯 | 植物油 | 1/3 杯 | ||
| 薑汁 | 1 茶匙 | 香草精 | 2 茶匙 | |||
| 檸檬汁 | 2 茶匙 | 太白粉 | 2 湯匙 | |||
| 葛粉 | 1 湯匙 | |||||
| 做法： |
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| 份量： | 12人份 | |||||
EHVA Recipe： Pumpkin Pie | ||||||||
| Ingredients: | Pumpkin (can) | 5 Oz | Soft tofu | 1 piece (16 Oz) | ||||
| Pie crust | 1 | |||||||
| Seasoning: | Maple syrup | 1/3 cup | Vegetable oil | 1/3 cup | ||||
| Ginger juice | 1 tsp | Vanilla extract | 2 tsp | |||||
| Lemon juice | 2 tsp | Cornstarch | 2 Tbsp | |||||
| Starch of pueraria root | 1 Tbsp | |||||||
| Procedure: |
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長青素食譜：燕麥糕 | ||||||
| 材料： | 燕麥 〈原味〉 | 3杯 | 蓮藕粉 | 1杯 | ||
| 紅蔗糖 | 1杯 | 亞麻仁子 | 2湯匙 | |||
| 作法： |
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EHVA Recipe：Oat Cake | ||||||
| Ingredients: | Oatmeal | 3 cups | Lotus root flour | 1 cup | ||
| Brown sugar | 1 cup | Flaxseed | 2 Tbsp | |||
| Procedure: |
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長青素食譜：豆酥百葉豆腐 | ||||||
| 材料： | 百葉豆腐 | 十塊 | 豆酥醬 | 一罐 | ||
| 新鮮香菇 | 一盒〈 1 lb〉 | |||||
| 調味料： | 糖 | 2 tsp〈少許〉 | ||||
| 作法： |
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| 備註： | 上菜方式 可隨自己喜好加以變化：可用小盤 依個人喜好裝飾點青菜，再放上一/兩片百葉豆腐，淋上豆酥醬即可食用。 | |||||
EHVA Recipe：Venetian Bean Curd Cakes | ||||||
| Ingredients: | Venetian tofu | 10 pieces | Fried crispy soy bean sauce | 1 jar | ||
| Fresh mushrooms | 1 box (1 lb) | |||||
| Seasoning: | Brown sugar | 2 tsp | ||||
| Procedure: |
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| Notes: | To serve, add some of lettuce on the bottom or arrange colorful vegetable around a small platter. Place one/two piece of tofu in the center of platter. Spread the bean sauce on the top of tofu. | |||||
| 日期 | 時間 | 地點 | 活動內容 |
| 12/04/2011 | 1:30-4:30 pm | 長青健康素食推廣中心 3071 Lawrence Expressway, Santa Clara, CA 95051 | 長青秋季身體調養班第一講 〈中文〉供應點心 |
| 12/11/2011 | 1:30-4:30 pm | 長青健康素食推廣中心 3071 Lawrence Expressway, Santa Clara, CA 95051 | 長青秋季身體調養班第二講 〈中文〉供應點心 |
| 12/18/2011 | 1:30-4:30 pm | 長青健康素食推廣中心 3071 Lawrence Expressway, Santa Clara, CA 95051 | 長青秋季身體調養班第三講 〈中文〉供應點心 |
| 每週二 | 10:00-11:00 am | Palo Alto Avenidas Senior Center | 推拿講習 |
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!
|
2011 |
王宇霖、尹明潭、吳宜玟、吳英芳、黃宗哲、陳介川、游松賀、李慶祥、劉雪清、戴盛珊、程俊豪、方木桂 |
| 發行： | 長青健康素食推廣中心 |
| 打字： | 高淑玲、劉雪清 |
| 編輯： | 劉雪清、呂錞銀、尹明潭、高淑玲、陳慧珊 |
| 美工： | 高淑玲 |
| 印刷： | Kwik Kopy Printing (TEL: 408-725-0243) |
| 郵寄： | 程俊豪 |