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身體調養班〈第二講之三〉
體質與食物營養〈三〉
§五、過敏原的問題
【常見的過敏反應】
過敏原的種類很多，其中最常見的兩種是「空氣過敏」和「食物過敏」。
空氣過敏的診斷比較容易，通常過敏科醫師會在病人的背上放一百多種可疑的過敏原，馬上就會知道到底對那些過敏原有反應。但是，食物過敏卻是另外一回事，我們不一定會馬上知道的。有食物過敏的佔人口比例非常高，根據統計—全美國大約有兩千五百萬到五千萬人左右；其中只有約20%的人可以被檢查出來是屬於急性的反應，其他大多數的人都只能在痛苦當中等待真象大白。與食物過敏有關的症狀與疾病包括所謂的「五官十症？？？」—幾乎所有的毛病都跟「食物過敏」扯上關係！
【慢性的食物過敏最難纏】
食物過敏又分為—「急性」和「慢性」兩種。
例如：有人不能吃蕃茄，一吃蕃茄心臟病就要發作；還有的人不能吃海鮮，吃海鮮會起風疹塊。這些在短時間內能發作的「急性過敏」自己會知道，所以不敢去吃；問題就出在「慢性過敏」，通常要三到五天才發作，而且根據血液中過敏原的濃度來決定發作的快慢；雖然它的症狀發作得比較慢，持續久了以後也很可怕！
很多這種有慢性食物過敏的病人，看遍各種醫生，查不出原因，不知道怎麼辦？來到這裡後，我把飲食控制的觀念向他解釋清楚，不讓他吃一些有過敏原的東西，就慢慢好起來了。
【飲食控制療法】
因為「食物控制」往往是最後一線的醫療方法，大部分的醫生會說：「你可能是這個病！可能是那個病！」繞了一圈以後也不知道怎麼辦？最後自己是怎麼好的也不清楚！實際上是過敏原的濃度慢慢下降到某一個程度以後，過敏的反應會減輕，等到器官慢慢復原的時候，很多症狀才會完全消失。
我們處理一些紅斑性狼瘡〈Lupus〉的病例是不給藥吃，而是利用這個方法—不吃會過敏的東西，使過敏原的濃度降到一個程度以後，它就慢慢退掉了。基本上這種病是屬於慢性過敏，所以是一種長期抗戰。因為不知道什麼時候發病，也不知道為什麼發病，往往發現的時候，過敏原的濃度已經很高了，器官反應的能力也比較差了，就需要一段很長的時間才能調整過來。
【動物性過敏原食物】
跟慢性食物過敏有關的食物包括:「乳製品」如牛奶、乳酪〈cheese〉、pizza、奶油〈butter〉。其次是「魚類」—鯰魚〈catfish〉、鱔魚、鰻魚、土虱、虱目魚〈milkfish〉。這些魚基本上就是沒有鱗、也就是吃大便的魚。再來是「貝類」—包括：蝦、蟹、蠔、干貝、九孔；以及蝦醬、魚露、蠔油醬這類調味料都算。「蛋白」也是過敏原。
【植物性過敏原食物】
跟慢性過敏有關的植物性食物包括…
穀類：玉米、小麥、稞麥〈Rye〉。
柑橘類：柳丁、橘子、葡萄柚、柚子。
莢豆類：黃豆、花生、花生醬。
堅果類：腰果、胡桃、杏仁、開心果。
蔬菜類：蕃茄、青椒、芋頭、蕃薯、茄子、南瓜、韭菜、義大利瓜、黃瓜。
甚至連大家最愛吃的「巧克力」，也是一種過敏原！
【金屬罐頭食品也是過敏原】
還有，當身體不行的時候，請不要吃金屬罐頭裝的東西—不管是蔬菜罐頭、水果罐頭、鮪魚罐頭。因為這種罐頭本身含有「鎳」的成份，它是極其過敏的！
談到這裡，很多人會問：「照這樣說，禁忌這麼多，能吃的東西很有限，怎麼改變體質呀？」所以最好不要把身體弄壞，否則再回頭已是百年身了！不過也不要太緊張，並不是每一個人都要全面禁吃這些東西；也不是每一個有過敏問題的人都不能吃所有的過敏性食物，最好的方法是多嘗試、多觀察，才能找出真正會影響自己的過敏原。
§六、產氣的問題
【產氣的原因】
為什麼會產氣？基本上是因為某些食物含有一種醣類，有些人的身體不能夠分解、利用它，只好被腸內細菌利用，細菌分解的結果就會產生氣體。產氣並不重要，重要的是它的味道好不好？假如排出來的氣味不好，就要特別注意—這可能是濕熱性的體質！濕熱的體質對健康不利。總而言之，產氣就表示這些食物我們不能夠利用，在身體停留時間比較久而被細菌利用；細菌分解時所產生的代謝物會透過門靜脈送到肝臟，對肝非常不好，進一步影響我們的體質。
【產氣的食物】
常見的「產氣的食物」包括：玉米、黃瓜、韭菜、青椒、黃豆、乳製品…，這些東西跟「過敏的食物」有很多重覆。所以，當我們的體質不是很好的時候，請不要吃過敏性的東西，就可以同時避免產氣的問題。
還有：青花菜、高麗菜、花椰菜…，這些所謂抗癌的食物，也請煮過、打爛以後再吃，就可以避免粗纖維造成的消化問題。
§七、胰蛋白酶抑制劑的問題
豆類跟大麥等穀類裡面含有一種叫「胰蛋白酶抑制劑〈trypsin inhibitor〉」的東西。因此到外面買的豆漿，買回來以後，請再煮沸15分鐘。
【胰蛋白酶抑制劑有什麼作用？】
「胰蛋白酶抑制劑」為什麼很重要？因為我們的胰腺會分泌一種分解蛋白質的酵素叫作「胰蛋白酶」，如果碰到「胰蛋白酵素抑制劑」的話，會使得這個酵素不能作用，我們就不能利用這些蛋白質，於是就會被細菌分解、產生毒素，進一步傷害我們的肝。
【加熱久煮可以破壞胰蛋白酶抑制劑】
一般腸胃不好或屬於弱勢族群的人，從外面買回豆漿，以為喝了對身體營養又健康，事實上並非如此，因為市面上的豆漿煮的時間不夠，裡面的蛋白質不能被消化！所以，豆漿買回來以後還要再煮十五分鐘，才可以解決胰蛋白酶抑制劑的問題。
同理，我們做「青仁黑豆糙米奶」也要煮沸以後再煮30分鐘；如果沒有持續煮沸30分鐘，喝了不但達不到補充蛋白質的目的，可能還會產生消化的問題！
我們再看看「煮豆的時間」就會很驚訝—黃豆居然要煮三個鐘頭！紅豆、綠豆最好煮一個鐘頭到兩個鐘頭比較安全；尤其是紅豆很難煮，煮得越久越好，一小時半到兩小時比較牢靠一點！需要煮比較長的時間，目的就是要解決「胰蛋白酶抑制劑」的問題。
薏仁米〈Pearl barley〉是值得推崇的東西，因為現代人的體質比較「濕」，薏仁可以「利濕」。但是薏仁米屬於穀類，也含有胰蛋白酶抑制劑，如果沒有煮一個鐘頭的話，可能也是白吃！而且薏仁要跟芡實同時吃，才不會傷身體。
§八、其他的問題
【節制刺激性食物】
凡是會影響胃的東西都要非常小心，比方說吃辣椒雖然不錯，但也不要猛吃，因為它有刺激性。
【素食的問題】
很多人吃肉，胃不舒服，就改吃素；開始覺得很舒服，吃一陣子以後可能就比吃肉更不舒服了，因為素食當中很多是高纖維食物，會刮胃！
還有，素食的東西大多是寒性的，這個寒性會使我們的體質變得更不利於消化；如果又吃一些油炸的東西，就會造成胃的二度傷害。長庚醫院的統計發現：吃素人口有腸胃病的比例絕不比一般人少，可能還多一點，就是這個道理。所以如果要吃素，就要智慧型地吃素，要對食物的特性和自己的體質有相當的了解，才能保護自己，也才能夠達到改善體質的目的。千萬不要盲從地認為，只要吃素就一定比較健康；事實上胃跟腸子正在受苦啊，可是你一點也不知道！
§九、飲料
【茶與咖啡】
咖啡的主要成份是「咖啡因」，茶也有一些。「咖啡因」對胃有增加收縮的作用，如果飯後喝杯咖啡或紅茶可以幫助消化；可是空腹喝可能就不好。
茶的主要成份是「鞣質素或叫單寧酸〈Tanninic acid〉」，這個東西最討厭，因為它會讓胃僵在那邊不能動。咖啡或茶葉泡水大概一分鐘以後，咖啡因很快地就全部溶解出來；可是茶裡面的單寧酸需要泡久一點才會慢慢地溶解。自古以來長輩說「隔夜茶不能喝」，因為泡越久，單寧酸溶解出來的越多，傷胃越厲害，所以我們喝茶要有技巧。什麼技巧呢？茶包放到一杯熱水裡浸兩下就可取出。為什麼呢？因為咖啡因溶解出來就算了，總不希望單寧酸也跟著出來吧？老人茶的喝法跟這個也很類似。
所以，我們要把握重點，才能夠比較智慧型地享受這兩種飲料的好處；喝茶或咖啡的重點在於享受它們的香味，利用淡淡的咖啡因提神或幫助消化，但是不要單寧酸！
【驅寒、暖胃的飲料】
在天氣寒冷的時候，我們建議不妨多喝一點「桂圓茶」或「紅棗茶」，然後加一點點肉桂、丁香，一方面可以平衡我們身體的寒熱，同時它的味道也不錯，而且比較牢靠！
另外介紹一個許多年以來一直推薦的方子，叫「薑棗茶」，它的暖胃效果不錯，常喝的話還可以改變體質。喝「薑棗茶」要事先做「薑棗泥」。
「薑棗泥」的作法如下：
先把紅棗洗淨、泡軟、去核〈因為核是寒性的〉。再把薑切塊，加水，用果汁機打碎，熬煮後過濾成薑汁。然後把薑汁跟去核的紅棗〈一磅紅棗大約配一磅薑〉一起用小火熬煮，煮爛成泥漿以後，放到果菜榨汁機〈juice extractor〉讓棗泥跟棗皮分開，因為紅棗皮不好消化；最後再用中小火煮棗泥，而且要不停地攪拌，讓它慢慢收水到像豆沙一樣的程度。
「薑棗泥」做完以後裝瓶，放在冰箱保存；平常取一點泡熱開水來喝。當然也可以放一點丁香、桂皮或龍眼！這樣的飲料既可以達到營養的效果，也有健胃的作用，減少讓身體變成「濕熱」或「濕寒」體質的機會，又因為不放防腐劑，保健起來比較安全。⊕
Translated by Frank Fang and Jack Chen
Chinese version『石大夫談養生:長青身體調養班課程講記〈四〉』by Dr. Hung-Ying Shih excerpted by Jei Chen (published in EHVA Newsletter 46, September of 2011)
§ 3. Cold and hot nature of food (食物的寒熱性)
[Cold and hot nature of food]
It's divided in physical nature and chemical nature. From physical nature point of view the difference is temperature, hot water is hot and cold water is cold.
Next is chemical nature. Except for Chinese rape (油菜), all vegetables are cold in nature. The reason is that all the vegetables have a special substance that suppresses intestinal absorption, so we call it cold in nature.
Another way to define cold and hot nature is based upon how much the energy it produced. This method can explain why most meat is hot in nature, since meat is high in protein and fat. The heat generated by one gram of fat is equal to that of two grams of carbohydrates, or two grams of protein.
There is a traditional Taiwanese food: braised pork on rice 滷肉飯. Braised pork on rice is the favorite food of working class people doing hard labor work. The lard in the rice provides high energy. By the same token, they don't like to eat vegetable dishes without oil. They taste bad without oil. Oil provides high energy! It is one kind of hot-natured of food.
[Cold and hot of stomach]
It actually relates to the development phases of the stomach disease. Initially the stomach disease begins from nervousness. It affects stomach contraction. The person will feel better if he drinks some warm water. This is the first phase called "cold stomach phase"(胃寒期). At this phase, drinking some warm liquid will help improve constitution, or at least improve stomach digestion.
If the person is careless and continue to eat a lot of seafood and meat, the stomach disease will worsen to the second phase called "hot stomach phase" or "gastritis phase"(胃熱期或胃炎期). The stomach needs peristalsis while digesting. Especially for protein food, it needs to be ground to the state similar to mashed potato before passing to duodenum. The extra work results in stomach expansion and inflammation, i.e., the "hot stomach phase".
At the "hot stomach phase", the person feels comfortable to drink cold water than hot water. However the cold food is even worse. It is easily worsen to the third phase, called the ulcer phase (潰瘍期).
At the ulcer phase, the mucosal cells at stomach surface continue to be damaged by the gastric acid and the stomach starts atrophy. It finally enters fourth phase, called gastric cancer phase (胃癌期).
From the development of stomach disease, it clearly tells us one thing: to improve digestion, one should only drinks warm/hot liquid and avoid drinking cold liquid, this is so-called "avoiding cold and adopting warmth principle" (忌寒保暖). As long as there is a poor digestion condition, we must avoid any cold food or drink. This is a very important concept! We cannot follow our own feelings. We need to follow our consciousness relating to stomach pathology: don't eat or drink cold stuff as long as there is stomach upset.
[Hot-natured food I: stomachic aromatic (健胃芳香劑)]
Examples are: Thyme, cinnamon, cloves, green onion, leek, ginger, garlic, pepper, star anise, cumin, curry, onion, Chinese parsley, etc. One should put more of these things in one's cooking. Sometimes you can make "Nuanwei tea (暖胃茶)" to drink. If one puts a little cinnamon or cloves in water and boils and drinks it, the result will be beneficial. The garlic, onion, green onions belongs to the category "Wu Xin" (五辛) by Buddhists to avoid eating! However, it allows the body to warm up. The Szechuan pepper (川椒) is an essential ingredient of the spicy hot pot. Long time ago, people use pepper to salted meat, since it can kill the germs. Szechuan pepper and star anise (八角) are found to be carcinogenic.
Chang Gung Memorial Hospital (長庚醫院) did a study and found vegetarian populations prone to liver cancer. People add a lot of anise to improve the taste of vegetarian dishes. If they eat too much for a long time, it may cause liver cancer.
If just for the flavor, we suggest to use chili pepper, cumin, cloves, and cinnamon. Pharmacologically speaking they are anti-cancer (防癌). But do not eat too much. Eating too much will cause loss of energy. Some people eat a lot of spicy food. At first it is very exciting. After two to three days the opposite effect appears. People began to feel tired. Therefore add those things moderately. Excessiveness is not good for your body.
[Hot-natured food II: Chinese jujube, longan, peanuts, nuts, and canola]
Chinese jujube(紅棗) is rich in vitamins, just like natural Centrum. Most of the jujube on the market may be smoked with sulfur for preservation and we cannot tell the difference. For safety, we wash it clean, boil it with water, remove the water and dry it (if you do not use it right the way). The first step is to remove the sulfur. The second step is put it in the freezer. If left outside, it may grow with insects or mildew. The third step is to remove the jujube seed before cooking since it is cold in nature.
As for longan(龍眼), drink some longan tea to adjust and warm your body during winter cold weather. Next is about peanuts and nuts. Nuts include walnuts, cashews, almonds, pistachios, etc. Those things are high in fat, high in proteins, and difficult to digest. If they are fried, the problem is even worst. If you directly put it into your mouth and chew, it is hard to digest. So a lot of people with stomach disease feel stomach upset after eating a few peanuts. So what shall we do? First, we need to use water to boil the peanuts, nuts, etc. then put it into a blender to blend it. Now it is easy to digest and can improve our constitution. Since ancient times, Taoism thinks that the walnut looks like human brain and is very nutritious. The peanuts, including peanut butter need to be cooked in order for easy digestion. One should also avoid cashew chicken dish. The last item is Chinese rape (油菜), it is a rare hot-natured vegetable.
[Hot-natured food III: mutton and venison]
Then let us talk about mutton and venison. Their hot nature is stronger than pork because they contain a special kind of stimulant 興奮原, which can increase blood circulation after eating it.
Famous Chinese doctor Zhang ZhongJing (醫聖張仲景) of Han Dynasty has a recipe called angelica mutton soup (當歸羊肉湯) in his book 金匱要略. When you eat the mutton cooked with a little bit of angelica, a little of Chinese jujube, and a little ginger, it will help to keep body warm. It's OK to replace mutton with venison.
You need to select a good mutton. Don't buy lamb. It has very strong smell. Only buy grass-fed sheep or goat meat since it has less smell. So if you like to eat angelica mutton soup during winter time, buy the meat at a Chinese super market instead an American one.
§4. Texture Problem (質地的問題) [Coarse-textured vegetables, fruits, and nuts]
Coarse-textured food will hinder our digestion. For example, broccoli and cauliflower can prevent cancer, but its texture is coarse. It is better to cook broccoli and cauliflower and blend them for the elderly or who has chronic enteritis. Otherwise, broccoli and cauliflower are not easy to digest due to its coarse texture; it can scratch intestines.
Fresh, frozen, or preserved bamboo shoots are not a suitable food to eat. It can hurt stomach. Canned bamboo shoots are OK because the fiber of canned bamboo shoots is softened after high-temperature sterilization. The fiber of pea shoots is coarse and is not suitable for those whose stomach is not good. Coarse-textured fruits including peach, plum, apricots, persimmon, and mango. Whoever has upset stomach cannot eat coarse-textured fruits. It can hurt stomach. Fresh pineapple can scratch stomach and is not suitable to eat.
All nuts are not easy to digest. Whoever has upset stomach should eat cooked and blended nuts. Do not eat nuts without cooking and blending.
[Sticky Rice Products]
Whoever has digestive disorder should not eat sushi, mochi (麻糬), and glutinous rice balls (湯圓) because they are made of sticky rice which is not easy to digest and would make stomach bloated. Therefore people should only eat long grain rice.
The most famous Japanese food is Sushi. It is part of the reasons why incidence of gastric cancer in Japan is the highest in the world.
[Solidified meat stuffing foods]
We also need to consider the composition of food.
The composition of these foods like ba-won (肉圓), wonton, dumpling, and fried dumpling are too complex. Do not eat them. It would cause "fecal impaction" problem. Some people think the stool probably only stay in the body for a while and will be discharged soon. There was a young man whose stool stayed in his transverse colon for half a year. Therefore everyone should pay special attention to foods which have hard texture. Why "Ba-Won" and "wonton" have so much magic? It's very simple! They were made of ground meat, vegetable, and cornstarch and shaped like a meatball.
It's similar to concrete which is a composite construction material composed primarily of sand, cement and water. Its composition is very tight when mixed.
However, the ingredients are easier to digest if separated. That is the secret of foods. One might asked: Can we eat vegetarian dumpling? The answer is "Yes" because the protein in vegetarian dumpling is not sticky at all. That is why it is less likely to create digestion and excretion problem.
[Hard texture of artificial food]
It's better not to eat artificial foods because they also have the hard texture problem. The ingredients of food such as gluten, yuba, and todu skin (麵筋、腐竹、豆皮) include "gluten", which is difficult to digest.
There is a very common vegetarian ingredient named "konjak" (蒟蒻). It is a saturated absorbent product. Although it has no nutritional, you can consider it as one types of "laxative". It will be discharged soon after eat. Artificial food is not the same as konjak. Artificial food remains in your body for a long time due to difference in texture. Hope everyone pay attention to this.
[Frying will change the texture of food]
Moreover, food processing and cooking method will also cause texture problem: e.g. fried food is not easy for digestion due to its texture changed after frying. Those who has stomach problem will get stomach upset after eat fried food.
One may ask if there is any difference between tofu and dry tofu. They are not the same. It is safe to eat tofu, but eating dry tofu may cause stomach upset. The dry tofu is processed from tofu. After processing, the texture of dry tofu is changed, that is why it is not easy for digestion. ⊕
呂錞銀
摘譯自 Consumer Reports On Health, Vol 24, No1, Jan 2012
新的、更完整的醫學研究結果可能會改變一些長久以來被堅守的信念。
醫學建議也是要與時俱進的，新的研究實驗發現：
為什麼醫學建議會被推翻？因為有很多以為會延長生命的儀器、藥物、手術程序，在尚未做完整設計研究之前就已經上市。一篇登在2011年內科文獻〈Archives of Internal Medicine〉的研究指出：有百分之十三刊登在2009年新英格蘭醫學期刊〈The New England Journal of Medicine〉的研究報告推翻了以前有關藥物篩檢及侵入性程序的研究發現。另一篇發表在美國醫學協會期刊〈Journal of American Medical Association〉提到，在一些以為是有效果的醫學手術中，有三分之一後來實驗證明有反效果或無效。一家評估治療效果的國際研究網─柯格蘭〈Cochran Library〉的主編，托飛醫生說“對新的治療方法，早期研究過分的樂觀並非不尋常”。
以下提到的是一些我們所熟悉的假設，最近因為有較多的研究而須被修正。
1. 攝取綜合維他命有助健康〈錯〉
雖然無法證實維他命可以預防慢性病或早死，美國還是有百分之四十的人攝取維他命，2011年有一篇發表於“流行病學〈Epidemiology〉”
的研究指出，攝取維他命對預防心血管疾病、癌症或死亡沒有效果。另一篇發表於內科文獻的研究指出，綜合維他命或其他維他命、礦物質補充劑，尤其是鐵劑，可能會提高年老婦女死亡的危險性。美國較大的癌症、糖尿病、心臟病研究機構建議人們不要服用補充劑〈supplement〉，儘量從蔬果、全穀類、豆類攝取營養。如果你屬於以下族群：卡路里攝取驟減者、全素者、有消化問題者、懷孕、哺乳期、或想要懷孕的婦女，若需要服用補充劑時，務必要請教醫生。
2. 受寒時吃東西，發燒時餓肚子；或是受寒時餓肚子，發燒時吃東西〈皆錯〉
以上兩者都沒有根據，正確的是發燒時，
因過度流汗及腸胃道疾病造成津液流失，補充水份是非常重要的。美國肺臟協會強調對於流行性感冒〈flu〉，要補充好的營養及充分水份，以加速復原，預防脫水。對一般性感冒〈cold〉，協會建議要喝很多水或飲料，避免鼻膜或咽喉膜過乾。研究發現雞湯可以稀釋鼻涕，緩和喉嚨痛，讓患者不致於太難受。
3. 運動前後做伸展動作可預防受傷 〈錯〉
一項針對2729位賽跑者的研究發現，跑前做小腿、大腿肌肉伸展與否與受傷率無關。受傷者常是過重、年紀較大、長跑、過去四個月曾經受傷過、或改變跑前習慣的人〈譬如以前跑前都做伸展而被要求不做伸展者〉。另外兩篇系統性評論總結運動前後做伸展動作不能減少肌肉酸痛或受傷的危險性。倒是運動前五分鐘暖身可增加 活動度 〈Range of Motion〉。
4. 有關體重問題，BMI是最佳指標〈錯〉
肥胖會引發II型糖尿病、心臟病、中風。通常用BMI來衡量肥胖與否。但BMI沒有考慮到人體脂肪成分分布、性別、種族、及年齡的差異。2010年，一項針對三萬兩千人的研究，發現BMI無法反應出什麼地方油脂最多。會因肥胖引起疾病的主要是腰圍過粗。專家建議在決定是否健康時，BMI和腰圍兩者都要考慮。男性腰圍超過40吋，女性腰圍超過35吋時，容易有與肥胖有關的疾病。
5. 每個人每年都需要做牙齒X光片〈錯〉
為了減少幅射，美國牙醫協會建議牙醫應該要先做檢查，再決定病人是否需要照X光。如果你沒有牙齦或蛀牙問題，Bitewing X光只需要2-3年做一次。在照牙齒X光時，蓋上鉛做的圍裙及保護甲狀腺的頸套可以減少幅射。如果你換了牙醫，可將舊的X光片轉交新牙醫，不必重照X光，以減少不必要的幅射。
6. 每天至少喝8杯水〈錯〉
雖然沒有科學根據，還是很多人相信每天至少要喝8杯水。有些人為了減肥而多喝水。但實際上多喝水是否有助減肥也是不確定的。有項研究發現喝湯〈食物加水合煮〉比單獨吃同樣食物和水更有飽足感。還有一項沒被證實的說法，當你口渴時，你已經脫水。醫學學會〈The Institute of Medicine〉 的報告指出，大部份健康者根據口渴與否攝取所需水分，包括水、湯其他飲料。
7. 習慣性的將關節弄得喀喀做響會導致關節炎〈錯〉
發表在2011年家庭醫學期刊，一項針對215位 〈50歲至89歲〉患者手部X光片的研究發現，關節炎與拉手指關節並沒有關連。以上這項研究結果與1990年的另一項研究結果吻合。不過常將指關節弄得喀喀做響，手容易腫且可能握力感減退。〈譯者加註：正確運動指關節的方法是用一手固定另一手的手指，一次只運動一個關節。〉
8. 每個人每年都需要做健康檢查〈錯〉
2011年美國預防服務工作小組建議大多數人在做常規檢查時省略以下兩項：〈1〉對健康的男性不要做 PSA〈攝護腺特定抗原〉血液檢查。〈2〉沒有症狀的人不要做心電圖檢查。傳統的從頭到腳的檢查並不能對健康有幫助，最好是和你的醫生商討多久做一次血壓、膽固醇檢查。
既然所謂的健康” 真理”有時也會被推翻，有些藥物、篩檢或醫學程序可能無效或有反效果。作為患者我們應該問醫生以下四個問題，也許醫生需要花點時間去研究，但確是值得的。
長青素食譜：百合蘆筍枸杞 | ||||||
| 材料： | 百合(新鮮) | 1包 | 蘆筍 | 5枝 | ||
| 乾黑木耳 | ¼ 杯 | 枸杞子 | 1湯匙 | |||
| 調味料： | 油 | 1湯匙 | 鹽 | ¼ 茶匙 | ||
| 糖 | ¼ 茶匙 | 水 | 1湯匙 | |||
| 做法： |
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| 份量： | 5人份 | |||||
EHVA Recipe: Lily root with asparagus and wolfberry | ||||||
| Ingredients: | Lily root (fresh) | 1 package | Asparagus | 5 strips | ||
| Dried black fungus | ¼ cup | Wolfberry | 1 tablespoon | |||
| Seasoning: | Oil | 1 tablespoon | Salt | ¼ teaspoon | ||
| Sugar | ¼ teaspoon | Water | 1 tablespoon | |||
| Procedure: |
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| Servings: | 5 servings | |||||
長青素食譜: 豆腐炒甜豆 | ||||||
| 材料： | 甜豆 | 6 oz (約1½杯) | 紅蘿蔔 | 1 根(小) | ||
| 老豆腐 | 1/3塊 (4oz) | |||||
| 調味料： | 杏仁泥 | 2 茶匙 | 檸檬汁 | 1 茶匙 | ||
| 薑末 | ½ 茶匙 | 蒜末 | ½ 茶匙 | |||
| 油 | 1 湯匙 | 鹽 | ¼ 茶匙 | |||
| 水 | 2 茶匙 | |||||
| 作法： |
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| 份量： | 4人份 | |||||
| 備註： | 杏仁泥〈Roasted Almond Butter〉可以在Trader Joe's買到 | |||||
EHVA Recipe: Stir Fried Tofu and Sugar Snap Peas | ||||||
| Ingredients: | Sugar snap peas | 6 oz (about 1½ cups) | Carrot | one stick (small) | ||
| Tofu (Firm) | 1/3 | |||||
| Seasoning: | Roasted Almond Butter | 2 tsp | Lemon juice | 1 tsp | ||
| Minced Ginger | ½ tsp | Minced garlic | ½ tsp | |||
| Oil | 1 tbsp | Salt | ¼ tsp | |||
| Water | 2 tsp | |||||
| Procedure: |
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| Servings: | 4 servings | |||||
| Note: | (Roasted Almond Butter) can be bought at Trader Joe's. | |||||
| 日期 | 時間 | 地點 | 活動內容 |
| 四月/2012 Sun. | 1:30-4:30 pm | 長青健康素食推廣中心 3071 Lawrence Expressway, Santa Clara, CA 95051 | 長青春季身體調養班〈中文〉供應點心 |
| 5/20/2012 Sun. | 11:00 am-2:30 pm | Napredak Hall 770 Montague Expressway, San Jose, CA 95131 | 長青健康素食母親節敬老餐會 |
| 每週二 | 10:00-11:00 am | Palo Alto Avenidas Senior Center | 推拿講座 |
梅文琴; 陳玠&許文蓉
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2012 董事： |
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 |