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最佳健康的简单指南

所属:生活杂谈 作者:webmaster 阅读:6576 次 评论:1 条 [我要评论]  [+我要收藏]

“在生物学中,没有比进化更有用的东西。”——杜布赞斯基(Theodosius )
“Nothing in biology makes sense except in the light of evolution.” -Theodosius Dobzhansky
作为拥有巨大脑容量和超越本能的对多种感官刺激感受的反应力,我们人类差不多对每件事物都考虑过多。
Editor’s note: This is a guest post from Mark Sisson of Mark’s Daily Apple.As wild animals with massive brains and the ability to respond to sensory stimuli with more than just base instinctual behavior, we humans have the tendency to overthink pretty much, well, everything.
不要责怪你自己。你不能逃离你的大脑。它总是和你在一起。
Don’t blame yourself. You can’t escape your head. It’s always there.
无论你是严格的唯物主义者,认为大脑不过是一团肉组成的线路,或者相反,你认为意识独立于大脑,每件你觉察或反复考虑的事物都通过每时每刻运转的神经系统网络的检查。不管意识起源于何处,我们受制于意识的控制。这是祝福,也是诅咒。毕竟,科学技术既发明了因特网,也发明了原子弹。或者,Youtube和Youtube的评论栏。
Everything you perceive or ponder is filtered through a dense network of constantly firing neural synapses. And whether you’re a strict materialist who thinks it’s all meaty wiring and circuitry up there, or you’re of the opinion that consciousness exists independently of your physical brain, we’re stuck with that consciousness filter – whatever its origin. It’s a blessing and a curse. Technology and science begat both the Internet and the atom bomb, after all. Or, both Youtube and the Youtube comments section.
我们过度的意识常常把我们从环境中分离出来。它在单纯的直接的快乐经历和我们之间竖起屏障。例如,发现一只十分稀有啄木鸟的观鸟者马上埋头于他的便携版鸟类指南进行确定。这时候,鸟飞走了。他或许在观察日记里增加了一只鸟,但是他错失了观看一只稀有的动物啄吃甲虫,伸展它美丽的翅膀,然后飞向另一棵树。观察日记中的标记能和真实的观察不可思议的鸟的记忆相比吗?你参加过充满繁琐分析的文学课吗,在课中你不能真正地享受名著的阅读快感。或者和一个不相信电影,在回家路上不停地谈论其中的情节漏洞的人去看电影。在迷人重要的事物中寻找深层次的理解是一回事,但是过分分析则是另一回事,它把我们从对过去娱乐时光的享受中分离出来。
Our hyper-consciousness often separates us from our surroundings. It erects a barrier that severs the pleasure and immediacy of visceral experience. Imagine the bird watcher who spots a rare woodpecker and immediately buries his nose in his bird ID handbook to confirm the find. The bird flies away. He gets to add a bird to his logbook, but he missed out on seeing a rare animal peck for grubs, stretch its glorious wings, and take flight in search of the next tree. Does a checkmark in a bird logbook compare to the memory of a majestic feathered beast? Ever take a literature course that was so chock full of analysis and essays that you were never able to actually enjoy the great books you were reading? Ever go to the movies with that guy who simply cannot suspend an ounce of disbelief and won’t shut up about the admittedly glaring plot hole the entire ride home? Seeking a deeper understanding of a fascinating and important subject is one thing; over-analysis is another entirely, and it can remove us from the enjoyment of a pleasurable pastime.
人体健康和身体健康是值得考虑的十分重要的事情,成千上万的人发现他们着迷于讨论、分析、最优化健康,我也是他们中的一员。大多数人过分分析,他们把事物复杂化,一般得不到长期的理想结果,或者,得到了理想结果,但是他们的生活无时无刻不被卡路里、英里数、训练和营养计算所充满。我不得不说这里绝对有简单的方法来做这些事。这种方法最大化利用了我们的大脑,而不是让大脑阻碍我们。世上绝对存在一种通过成功地把我们的思考能力和动物本能相结合的平衡地、理性的方法,从而到获得最佳健康。
Human health and physical fitness are important, crucial things to consider, and millions find them fascinating subjects to discuss, analyze, and optimize. I’m one of them. Millions more overanalyze; they make things harder than they need to be, and they generally get poorer results in the long run. Or, they may get objectively good results, but their lives are consumed by the minutiae of calories, miles, reps, and nutrient counting. I’d say there’s got to be an easier way to do things. There has to be a path that utilizes our big brains without them getting in the way. There’s got to be a balanced, rational method to obtain optimal health and fitness that successfully marries our tendency to think with our animal instincts. Getting fit and being healthy should be simplistic, intuitive, and, most importantly, enjoyable.
野生动物会对卡路里的摄入量或者所做的训练困扰吗?没有营养师的帮助和每周的个人训练计划,鹿是怎样它们良好的运动健将般身材的。相反地,为什么家猫会变得肥胖和懒惰,而和它接近基因的野猫却很健康。这不仅仅是卡路里的进出问题,因为野生动物是不会计算卡路里的。它们在睡前是不会担心食物的,或者担心是不是有足够的运动量将早餐所吃的东西摄取的卡路里消耗掉。它们仅仅就是这样。它们简单存在于成千上万年的大自然的造物中。进化用它不偏袒的无意识的双手使植物和动物和谐地共存。野猫的消化系统和新陈代谢使它可以靠啮齿类和小鸟繁衍下去,而家猫的循环系统和新陈代谢不适合谷物为主的食品,就变胖了。在给定的环境中,如果因某物种的进入或消失而使平衡失衡,自然会自动调整。自然就是这样工作的。我们在考虑如何获得最佳健康时,或许我们应该考虑一下动物是怎么做的,我们的祖先是如何做的。
Does wildlife obsess over calories eaten or reps performed? How do deer maintain their trim figures and impressive athleticism without a dietitian and weekly personal training sessions? Conversely, why does the house cat grow obese and lethargic, while a bobcat with nearly identical genes stays fit? It isn’t just the simplistic calories in/calories out model. It couldn’t be. Wild animals don’t count calories. They don’t worry about eating before bed, or getting enough exercise to burn off that squirrel they had for breakfast. They just are. They simply exist in an ecosystem hundreds of thousands of years in the making. Evolution has made sure, by its impartial, unconscious hand, that the flora and fauna live in harmony with each other and internally. The bobcat thrives on rodents and small birds because its digestive system and metabolism evolved eating these things; the house cat gets fat because its digestive system and metabolism aren’t suited for grain-based kibble. If the balance is upset in a given environment, organisms die out or move on, but things always reset. This is simply how nature works. When thinking about how to optimize our health and physical fitness, perhaps we should consider how animals do it – and how our ancestors did it.
不可争议的是我们也是动物。我们处于计划和自然选择之中,这种说法有一点儿争议,但是是无意义的。如果你意识到这一点并学习健康、健壮的野猫,一条思路就开始浮现了。难道同样的理论不也适合我们吗?难道不存在一种适合进化并自然的生活方式可以被我们所利用吗?
We’re animals – no one disputes that. We are subject to evolution and natural selection – that one’s a bit more controversial, but it’s true nonetheless. If you keep those two facts in mind while noting the lesson of the fit, lean bobcat, a thread begins to emerge. Shouldn’t the same concept hold true for us? Isn’t there an evolutionarily suitable, effortless lifestyle for us humans, too?
确实存在这种生活方式,我称之为原始蓝图(Primal Blueprint)。它避免复杂的养生运动、枯燥的卡路里计算和华而不实的减肥技巧。我称之为原始蓝图的方法建立坚实的基础上——生物进化论和带有现代色彩的人类学。我使用经过上千年证明有用的史前时代的方法,并用现代科学证明其有效性。如果你观察化石中我们史前的猎人、农业文明前的祖先,你会发现和农业文明后与现代人类比起来,他们都很健康、强壮,并且免于退化性疾病的烦恼。
There is, and I call it the Primal Blueprint. It eschews complicated workout regimens, tedious calorie counting, and weight loss gimmicks. My Primal laws are based on a rock solid foundation: evolutionary biology and anthropology mixed with modern human ingenuity. I take what worked for tens of thousands of years throughout human prehistory and incorporate contemporary science to confirm its veracity. When you go back and look at the fossil records of our hunter-gatherer, pre-agricultural ancestors, you find that they were healthy, strong, and largely free of degenerative diseases – especially compared to the health of post-agricultural and even modern humans.
这给我们以启示用不可思议的简单、有效的方式进行居住、行动和饮食:吃我们祖先所吃的东西,睡我们祖先同样长的时间,做和我们祖先同样的运动量。
The result is an incredibly simple, incredibly effective way to live, move, and eat: eat the things our ancestors ate, get the amount of sleep our ancestors used to get, and make the same movements our ancestors used to make before agriculture.
行动指南:
Take Action
如果你想从以上内容中获得什么,只需记住以下两个行动:
If you take anything from this post remember these two action items:
1. 理想的饮食应该仅仅包括完整的、很少加工的食物——肉、鱼、家禽、植物、水果、坚果。任何你能捕捉、采集或挖掘的食物,尽量保持天然。因为这是我们的祖先所吃的,而其我们的身体也更适应这种食物。
1. The ideal human diet should consist of only whole, unprocessed foods – meat, fish, fowl, plants, fruits, and nuts. Whatever you can kill, pick, or dig up and eat on the spot. This is what your ancestors ate and what your body is meant to consume.
2. 和上述方式相近,最好的运动包括自然的全身运动——举重物、奔跑、步行、游泳、徒步旅行、爬行。因为这是我们祖先所做的运动,而我们的身体也适应这种运动。
2. By the same token, the best exercise consists of natural, full-body movements – lifting heavy things, sprinting, walking, swimming, hiking, climbing, crawling. This is how your ancestors moved and how your body is meant to function.
惊人的结果:
Amazing Results
遵循上诉法则的结果很巨大,而且几乎马上见效:
The results of following these simple rules are numerous and almost immediate:
如果你体重超标的话,可以减掉体重。或者增加肌肉,如果你能忍受体重增加几公斤的话。
The weight melts off, if you have some to lose, or added muscle appears, if you could stand to gain a few pounds.
重新感觉的你的味觉。糖变得反胃,精加工的植物油尝起来非自然。
You reset your taste buds. Sugar becomes cloying; processed industrial vegetable oil tastes unnatural.
你渴求真正的食物,比起超市货架和快餐店的食物,真正的食物好得太多了。你不会因饥饿感而每几个小时而吃东西。
You crave real food, and you realize that real food tastes good – better than anything you could find on a convenience store shelf and more satisfying than anything in a fast food restaurant. Hunger no longer dictates that you eat every few hours.
你理所当然变得更壮更快,而其重新开始学会移动,找回了失去的移动性。
You get stronger and faster, sure, but you learn to move again. You regain lost mobility.
由于你的免疫系统工作的更加有效,你很少生病。
You get sick less often as your immune system begins to function more effectively.
你变得喜欢参加真正的运动,并对你的皮肤很有自信。
You take pleasure in real movement and become more confident in your own skin.
吃和动变的主动、简单和有趣。
Eating and moving becomes intuitive, easy and fun.
世界驰为你的健身房。怎么把世界变成健身房?拾起一块石头,相远处扔过去,做俯卧撑,然后再公园里跑步。只要你能控制你的体重,你就能变得强壮。
The world becomes your gym. Can’t make it to the weight room? Pick up a rock, toss it a couple times, pull your own body weight, then go running in the park. As long as you can manipulate your own body weight, you’re strong enough.
人类对于每件事都是机会主义者。我们喜欢简单的方法,但是却似健身和营养如此复杂。放弃人类最近几百年发明的食物(吃人类几千年来吃的食物),放弃愚蠢的复杂健身计划而把精力集中在自然运动上,从而获得健康。不要害怕时不时关掉你的大脑。
Man is an opportunist above anything else. We love the easy way out, but we tend to make fitness and nutrition so incredibly complicated. Just cut out the foods we’ve only been eating for a few hundred generations (and do eat the things we’ve been eating for thousands of generations), drop the ridiculous fitness contraptions to focus on natural movements, and streamline your health. And don’t be afraid to turn off that big brain every once in awhile.
标签:指南
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2010-03-25 19:22 编辑:kuaileyingyu
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  • Guest 说:

    我们的祖先比我们短命啊,怎么拿他们的生活方式做参考呢?
    anyway,身体健康很重要。
    好好保养。

    2010-04-04 12:30 回复 支持(0) 反对(0) 沙发
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