When it comes to eating healthy, people think of big picture things, such as eating more fruits and veggies, cutting out sugar, and eating smaller portions. There is more to it than that, and if you don’t know what you’re doing, the changes you make could do more harm than good. Before you begin, make sure you understand the four cornerstones of healthy dieting and nutrition.
说到健康饮食，人们想到的都是大方向，比如多吃水果和蔬菜，少吃糖，少吃。
如果你不知道你在做什么，你所做的改变可能弊大于利。
在你开始之前，确保你了解健康饮食和营养的四个基础。
Vitamins and minerals are used as enzymes and catalysts for other chemical changes in the body. Without them, we can face severe problems, such as night blindness after a long-term Vitamin a deficiency. Processing and cooking foods tends to remove some of the vitamins and minerals, which is why eating some raw foods and using a supplemental multivitamin is important.
维生素和矿物质是非常重要的酶和催化剂，促进体内的其他化学变化。
没有它们，我们可能会面临严重的问题，比如长期缺乏维生素A后的夜盲症。
加工和烹饪食物往往会去除一些维生素和矿物质，这就是为什么吃一些生的食物和补充多种维生素是重要的。
维生素A
维生素B
维生素C
维生素E
Antioxidants抗氧化物Antioxidants neutralize free radicals in the body. Free radicals are produced naturally by the body as it burns calories or introduced by toxins in our environment, and they can have a negative effect on the body. Toxins, like those found in things like alcohol can be particularly damaging to the body. They can build up and cause long-term damage to the entire body as a whole. Antioxidants don’t necessarily get rid of them, but they do prevent free radicals from doing more harm.
抗氧化物中和体内的氧自由基。
自由基是因为卡路里的燃烧而自然产生，当然也可能通过毒素进入我们的环境，它们可以对身体产生负面影响。
酒精等物质中的毒素对身体的伤害尤其大。
它们会累积起来，对整个身体造成长期的伤害。
抗氧化剂不一定能消除它们，但它们确实能防止自由基产生更多的危害。
深色的食物往往拥有较多的抗氧化物质
Plant Sterols植物固醇The human body is ruled by hormones, regardless of gender or age. Hormones are made from cholesterol, plant sterols, and some vitamins and minerals. Without plant sterols, your hormones can end up out of balance and this can have huge impacts on your overall health.
无论性别或年龄，人体都受荷尔蒙的控制。
激素由胆固醇、植物固醇、一些维生素和矿物质组成。
没有植物固醇，你的激素会失去平衡，这会对你的整体健康产生巨大的影响。
植物油中含有大量植物固醇
Glyconutrients糖营养物质Glyconutrients are sugars, but they’re not the refined white sugar that you immediately think of. Breastmilk contains seven out of the eight known glyconutrients. Our bodies use these glyconutrients to allow the cells to “talk” to each other. Cells that are under attack, that are unhealthy or need repair, have more to “talk” about than healthy cells, so people who are unhealthy or suffering from certain diseases can benefit even more from large quantities.
糖营养物质是糖，但它们不是你马上想到的精制白糖。
母乳含有8种已知的糖营养素中的7种。
我们的身体利用这些糖营养物质让细胞彼此“交谈”。
受到攻击的细胞、不健康的细胞或需要修复的细胞比健康的细胞有更多的“谈心”，因此不健康或患有某些疾病的人可以从大量摄入这些细胞中获益更多。
大多数人可以从十五中摄取糖营养物质，没有必要去吃此类的保健品。
Incorporating these cornerstones, and ensuring that your diet is well-rounded, healthy, and beneficial, can be difficult if you don’t have a lot of knowledge and understanding of nutrition. Consulting with a nutritionist who has earned a master of public health practice degree can help you understand the cornerstones better, as well as create a healthy diet that you can sustain and benefit from.
Changing the way you eat is a good start to a healthier life. It’s critical, however, to ensure that the way you change your diet offers everything you need for your body to thrive.
如果你对营养缺乏足够的知识和了解，要整合这些基础，并确保你的饮食全面、健康、有益是很困难的。
咨询拥有公共卫生实践硕士学位的营养学家可以帮助你更好地理解基础，以及创建一个你可以维持和受益的健康饮食。
改变你的饮食方式是健康生活的一个良好开端。
然而，确保你改变饮食的方式为你的身体健康提供了你所需要的一切是至关重要的。
