???

1
??? sùshízhe ??

• 1. ???? (Balanced Meals)
• 2. ?????, ??
• ???/???? Protein
• Compliments
• 3. ??? ???
• Vitamins Minerals

4. ?? Fiber
2
??INTRODUCTIONTo perform like a champion, we
have to eat like a champion.???????,?????????????
?
3
??? Wholism

• Most people are too fat or too thin.
• ????????????
• Nutrition and activity/sports go
  together.
• ?????(??)????
• In some ways people are like machines.
• ??????,????
• Energy in (nutrition) and energy out
  (activity/sports).
• ?????????,?????????
• They must be in balance.
• ????????

4
If youre hungry too often?????????

• ????????????????????! Your body makes new fat
  cells!

5
If youre hungry too often?????????

• ????????????
• You dont have the energy for healthy activity.
• ?????????????
• Your body and mind dont work well.

6
You can have almost any body shape you
want,????????????

• if you care enough to try even a little
  over a long period of time. 
• ??????????????
• You need to make new eating and
  exercise habits.
• ??????????????

7
Fasting ??

• Sometimes fasting is good for a day.
• ????? ?? ? ??
• Sometimes its healthier and easier to do more
  sports!
• ?????,??? ????????!

8
????(Balanced Meals)
?? ?? x 2
?? x 3
?? x 4
?, ??, ?? ??? x 5
?, ??, ??, ??, ?, ? X 6
9
Sorry to say, vegetarian diet is much more work
than diet with meat! ?????,??????????????????
BUT ??
10
?????????????????? (more work)?????????????????B
ut, you can have a super body!

• ?? Vegetarians ?

11
????
12

• ????
• 20 ??? protein (? , ??, ?? beans, nuts, seeds)
• 40 ?? complex carbohydrates (??, ?, ?rice,
  noodles, potato )
• 35 ??? simple carbohydrates (?, ?? green leaf,
  fruit)
• 5 ????? unsaturated fats (?? ,??, ??)

13
????? ?? Daily Protein Requirements
Weight in kilograms Protein per day if you're not very active(kg X 0.8) ??? ?? Protein per day if you're active or pregnant(kg X 1.3) ??? ?? Protein per day if you're extremely active or in training(kg X 1.8) ???
45.5 kg 36.4 g 59.2 g 81.9 g
47.7 kg 38.2 g 62 g 85.9 g
50 kg 40 g 65 g 90 g
52.3 kg 41.8 g 68 g 94.1 g
54.5 kg 43.6 g 70.9 g 98.1 g
56.8 kg 45.4 g 73.8 g 102.2 g
59.1 kg 47.3 g 76.8 g 106.4 g
61.4 kg 49.1 g 79.8 g 110.5 g
63.6 kg 50.9 g 82.7 g 114.5 g
65.9 kg 52.7 g 85.7 g 118.6 g
68.2 kg 54.7 g 88.7 g 122.8 g
70.5 kg 56.4 g 91.7 g 126.9 g
72.7 kg 58.2 g 94.5 g 130.8 g
75 kg 60 g 97.5 g 135 g
14
?????/???? Protein Compliments

• 22 6 ? ???!

?? (Beans) ?, ? , ? (Grains)
??/? ?, ? , ? Nuts/Seeds grains
???,??? ?, ? , ?
15
?? ?? ?? ? ????Every meal, balanced meal
?????, ?? ???/????Protein compliment

• ???????????????? (4-5!)
• ?????? (necessity of life)

16
??? Vitamins

• ???  ?? ?? 
• A. ???B12
• Vegetarians often dont get
  enough Vitamin B12.
• ???? Nutritional Yeast!
• B. ?? C
• C. ?Water
• D. ??? (Protein)

17
Why so much Vitamin C??????????? C?

• Our ancestors lived in the trees and ate fruit
  constantly.
• ??? ?? ???? ??????
• Our bodies do not store vitamin C.
• ??????????????????C????????? C,??
• ?,?,?,? ?????????,????????

18
?????Diverse foods

• ????? essential!
• Be irritated by lack of spiritual substance.
• ????????????
• Can die from boring food too!
• ????,?????????????????????

19
??, ?? ??,??

• Every day eat 3 or 4 different colored fruits and
  vegetables.
• ?? ? 3-4 ?? ???? ? ??
• Different colors are different vitamins.
• ?? ???? ? ?? ? ?? ???

20

• Purple vegetables slow aging and prevent wrinkles
  because of a chemical called Telomeres (??). 
• ????????,???????????????????
• But all the different colored vegetables and
  fruits are absolutely necessary for different
  reasons. 
• ??????????????????????
• We need dark green leafy vegetables everyday for
  many reasons including iron and the body needs
  chlorophyll to make hormones that keep our brain
  and body healthy. 
• ?????????????,????????????????????????,???????????
  ??
• All the colors are essential.
• ????????????

21
Vitamin means essential for life!???? ?? ?? ??
22
???????? For those who like alcohol

• ?????????????? ?????,???. ???????????????B.
  ?????,??????????,?????????????B?
• People who drink alcohol often have liver
  problems. Cirrhosis of the liver (???) kills a
  lot of people. Actually drinking causes a
  deficiency (??) of the Vitamin B complex
  (?????B). Lack (??)of Vitamin B complex directly
  causes Cirrhosis of the Liver. So, people who
  drink alcohol need extra Vitamin B Complex.

23

• ????????????????????,??,??,?????(???????),????????
  ???????,???????,???????,????????????,??,??????????
  ????????,???????? Most people who healthy
  natural diet with lots of different colored fresh
  vegetables, fruits, nuts, beans, and seeds (maybe
  even lean meats and fish) dont need to take
  extra vitamins, but if you smoke, drink alcohol,
  do a lot of sports, or live in a city with air
  pollution taking an extra multivitamin (???????)
  and multi-mineral (???) is probably a good idea.

24
Animal fats are deadly!??????

• They cause heart attacks and strokes.
• ?????????

25

• People  think they can lose weight
  by eating very simply.
• ??  ??  ?? ??  ??  ??   ??  ? ??          
• But, if they don't get the nutrition they need,
  they  feel hungry all the time.
• ??,  ??  ?? ? ?? ??? ??, ?? ???????
• Then they eat a lot of snacks and put on
  weight.
• ?? ?? ? ?? ????,??  ????
• To    lose weight, someone     has to    
  eat    smaller balanced  meals and
• do more exercise/sports!
• ?? ??, ??? ?? ? ?? ??? ??, ?????

26
FIBER ?? xianwéi

• White bread and white flour have very
  little fiber.
• ??????????????
• Whole wheat and natural brown rice have a
  lot.
• ??????????????????
• Without enough fiber our bodies collect a
  lot of garbage inside!
• ?????,????????????????,??????????

27
???? Enlightenment
I'm no expert on Buddhism, but I
think... ?????????,??,??? A healthy mind is
helpful to  ????????????? realizing the cause of
suffering. ??????????
28
?? Finally

• ?? Remember
• ?????(??)??????

Balance is the key to health maybe enlightenment
too!