第23章 饮食与卫生
§1
第23章 饮食与卫生
§2
Chap. 23 - Diet and Health
§3
我们的身体是由所吃的食物造就的。人体组织在不断地新陈代谢。各器官的每一动作都有废物排出。这些废物需要我们的食物来补充。人体的每一个器官都需要一定的营养。大脑需要大脑的营养。骨骼、肌肉和神经也需要各自的营养。食物转化成血液，又用这种血液建造人体各部，这是一个奇妙的过程。这个过程持续进行，给神经、肌肉和组织带来生命和力量。{MH 295.1}
§4
Our bodies are built up from the food we eat. There is a constant breaking down of the tissues of the body; every movement of every organ involves waste, and this waste is repaired from our food. Each organ of the body requires its share of nutrition. The brain must be supplied with its portion; the bones, muscles, and nerves demand theirs. It is a wonderful process that transforms the food into blood and uses this blood to build up the varied parts of the body; but this process is going on continually, supplying with life and strength each nerve, muscle, and tissue. {MH 295.1}[1]
§5
食物的选择要选择最能提供人体建造最需养分的材料作为食物。这种选择不能单凭口味，因为错误的饮食习惯已使人的食欲扭曲。人往往喜欢那些有害健康，致人虚弱而不是给人力量的食物。社会的习俗不是可靠的指南。到处流行的疾病和痛苦，大都是缘于普遍的错误饮食习惯。{MH 295.2}
§6
【Selection of Food】
§7
Those foods should be chosen that best supply the elements needed for building up the body. In this choice, appetite is not a safe guide. Through wrong habits of eating, the appetite has become perverted. Often it demands food that impairs health and causes weakness instead of strength. We cannot safely be guided by the customs of society. The disease and suffering that everywhere prevail are largely due to popular errors in regard to diet. {MH 295.2}[2]
§8
要知道什么是最好的饮食，我们必须研究上帝对于人类饮食最初的计划。上帝创造了亚当，知道他的需要。祂指定了亚当的食物说：“看哪！我将遍地上一切结种子的菜蔬，和一切树上所结有核的果子，全赐给你们作食物”（创1:29）。人受到罪的咒诅，离开伊甸园种田谋生时，上帝还允许人吃“田间的菜蔬”（创3:18）。{MH 295.3}
§9
In order to know what are the best foods, we must study Gods original plan for mans diet. He who created man and who understands his needs appointed Adam his food. Behold, He said, I have given you every herb yielding seed, . . . and every tree, in which is the fruit of a tree yielding seed; to you it shall be for food. Genesis 1:29, A.R.V. Upon leaving Eden to gain his livelihood by tilling the earth under the curse of sin, man received permission to eat also the herb of the field. Genesis 3:18. {MH 295.3}[3]
§10
五谷、水果、坚果和菜蔬是创造主为我们所选择的食物。这些食物用简单自然的方法烹调，最有营养、最有益于健康，能提供体能，耐力与活泼的智力。这是复杂和刺激性食物所无法提供的。{MH 296.1}
§11
Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet. {MH 296.1}[4]
§12
然而有益健康的食物并非在所有的情况下都一样适合我们的需要。我们在选择食物时要十分小心。我们的食物要适应时令、当地的气候和所从事的职业。有些食物适合于一种季节或气候，却不适应于另一种。还有不同的食物适合于不同职业的人。适合于从事重体力劳动之人的食物，往往不适合于从事文案工作或高度脑力劳动的人。上帝为我们预备了各种各样有益健康的食物。每一个人都可以凭经验和合理的判断来选择最适合自己需要的食物。{MH 296.2}
§13
But not all foods wholesome in themselves are equally suited to our needs under all circumstances. Care should be taken in the selection of food. Our diet should be suited to the season, to the climate in which we live, and to the occupation we follow. Some foods that are adapted for use at one season or in one climate are not suited to another. So there are different foods best suited for persons in different occupations. Often food that can be used with benefit by those engaged in hard physical labor is unsuitable for persons of sedentary pursuits or intense mental application. God has given us an ample variety of healthful foods, and each person should choose from it the things that experience and sound judgment prove to be best suited to his own necessities. {MH 296.2}[5]
§14
自然界有丰富的谷类、水果和坚果。由于交通工具的发展，全地的产品得以更加广泛地运到各地。结果几年前被认为奢侈的许多食物，现在大家每天都可以吃到了。尤其是干果和罐头食物。{MH 297.1}
§15
Natures abundant supply of fruits, nuts, and grains is ample, and year by year the products of all lands are more generally distributed to all, by the increased facilities for transportation. As a result many articles of food which a few years ago were regarded as expensive luxuries are now within the reach of all as foods for everyday use. This is especially the case with dried and canned fruits. {MH 297.1}[6]
§16
现在许多人用坚果来代替肉食。坚果可以与五谷、水果及其他根须植物相结合，成为健康营养的食物。但我们也要小心，坚果不要吃得太多。这样做能消除那些认为坚果不利于身体之人的疑虑。但要记住，坚果也有优劣之分。杏仁比花生要好。但少量的花生与五谷相配合，既营养又容易消化。{MH 298.1}
§17
Nuts and nut foods are coming largely into use to take the place of flesh meats. With nuts may be combined grains, fruits, and some roots, to make foods that are healthful and nourishing. Care should be taken, however, not to use too large a proportion of nuts. Those who realize ill effects from the use of nut foods may find the difficulty removed by attending to this precaution. It should be remembered, too, that some nuts are not so wholesome as others. Almonds are preferable to peanuts, but peanuts in limited quantities, used in connection with grains, are nourishing and digestible. {MH 298.1}[7]
§18
橄榄若是调制得当，就和坚果一样，能代替黄油和肉食。橄榄油比动物油或脂肪要好得多，能润肠通便，有利于肺病患者，治疗发炎受刺激的胃。{MH 298.2}
§19
When properly prepared, olives, like nuts, supply the place of butter and flesh meats. The oil, as eaten in the olive, is far preferable to animal oil or fat. It serves as a laxative. Its use will be found beneficial to consumptives, and it is healing to an inflamed, irritated stomach. {MH 298.2}[8]
§20
吃惯油腻刺激性食物的人，有一种不自然的口味，不能立时爱上清淡简单的食物，必须经过一段时间才能恢复自然，让肠胃摆脱所受的虐待。但是坚持吃健康食物的人，不久就会觉得它可口，并领略它的妙处，吃起来津津有味，远胜过不合健康的佳肴。胃既恢复了正常，不发炎也不负担过重，就很容易完成它的任务了。{MH 298.3}
§21
Persons who have accustomed themselves to a rich, highly stimulating diet have an unnatural taste, and they cannot at once relish food that is plain and simple. It will take time for the taste to become natural and for the stomach to recover from the abuse it has suffered. But those who persevere in the use of wholesome food will, after a time, find it palatable. Its delicate and delicious flavors will be appreciated, and it will be eaten with greater enjoyment than can be derived from unwholesome dainties. And the stomach, in a healthy condition, neither fevered nor overtaxed, can readily perform its task. {MH 298.3}[9]
§22
要保持健康，就必须有充分良好营养的食物。{MH 299.1}
§23
In order to maintain health, a sufficient supply of good, nourishing food is needed. {MH 299.1}[10]
§24
只要我们聪明地筹划，几乎到处都可以找到最有利于健康的食物。各种米麦五谷以及豆粒等类，在无论什么地方都能运到。这些食品再加上本地或别处运来的水果和蔬菜，提供了充分的选择余地，使我们完全可以不用肉食。{MH 299.2}
§25
If we plan wisely, that which is most conducive to health can be secured in almost every land. The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans, peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality, give an opportunity to select a dietary that is complete without the use of flesh meats. {MH 299.2}[11]
§26
在盛产水果的地方，可以贮存起来，或装罐，或晒干，备作冬天之用。像红醋栗，醋栗，草莓，木莓，黑莓等小水果，吃的人不多，也没有什么人注意种植。但这些果子在许多地方都是可以种植的。{MH 299.3}
§27
Wherever fruit can be grown in abundance, a liberal supply should be prepared for winter, by canning or drying. Small fruits, such as currants, gooseberries, strawberries, raspberries, and blackberries, can be grown to advantage in many places where they are but little used and their cultivation is neglected. {MH 299.3}[12]
§28
在家中罐装食物，最好不用白铁罐而用玻璃瓶。装罐的水果必须是最好的，糖要少用，煮的时间以确保水果的贮藏为度。这种罐装果子是新鲜水果绝妙的代替品。{MH 299.4}
§29
For household canning, glass, rather than tin cans, should be used whenever possible. It is especially necessary that the fruit for canning should be in good condition. Use little sugar, and cook the fruit only long enough to ensure its preservation. Thus prepared, it is an excellent substitute for fresh fruit. {MH 299.4}[13]
§30
葡萄干，梅干，苹果干，梨干，桃干，杏干等干果若是价钱不贵，可以打破习俗，用作主食。这些食物对于各种工人的健康与活力极有帮助。{MH 299.5}
§31
Wherever dried fruits, such as raisins, prunes, apples, pears, peaches, and apricots are obtainable at moderate prices, it will be found that they can be used as staple articles of diet much more freely than is customary, with the best results to the health and vigor of all classes of workers. {MH 299.5}[14]
§32
一餐饭菜的样数不宜过多，以免饮食过度，造成消化不良。{MH 299.6}
§33
There should not be a great variety at any one meal, for this encourages overeating and causes indigestion. {MH 299.6}[15]
§34
在一餐中同时吃水果和蔬菜并不合适的。若是消化不良，二者同食容易引发病患，使人无法用脑。最好是一餐吃水果，一餐吃蔬菜。{MH 299.7}
§35
It is not well to eat fruit and vegetables at the same meal. If the digestion is feeble, the use of both will often cause distress and inability to put forth mental effort. It is better to have the fruit at one meal and the vegetables at another. {MH 299.7}[16]
§36
饭食要多样化。不要天天吃一样的东西，一样的烧法。饭菜经常更换，吃得会更有滋味，并更好地使身体得到滋养。{MH 300.1}
§37
The meals should be varied. The same dishes, prepared in the same way, should not appear on the table meal after meal and day after day. The meals are eaten with greater relish, and the system is better nourished, when the food is varied. {MH 300.1}[17]
§38
烹饪饮食专为满足食欲，不讲究食物的质量和烹饪的方法是不对的。如果食物不好吃，身体就得不到很好的滋养。所以食物要小心选择，精心巧妙地烹饪。{MH 300.2}
§39
【Preparation of Food】
§40
It is wrong to eat merely to gratify the appetite, but no indifference should be manifested regarding the quality of the food or the manner of its preparation. If the food eaten is not relished, the body will not be so well nourished. The food should be carefully chosen and prepared with intelligence and skill. {MH 300.2}[18]
§41
制作面包用精白面粉并不是最好的。精白面粉既不经济，又不利于健康。精白面包缺乏全麦面包的营养成分，往往造成便秘和其他不健康症状。{MH 300.3}
§42
For use in breadmaking, the superfine white flour is not the best. Its use is neither healthful nor economical. Fine-flour bread is lacking in nutritive elements to be found in bread made from the whole wheat. It is a frequent cause of constipation and other unhealthful conditions. {MH 300.3}[19]
§43
做面包用苏打或发酵粉是有害和不必要的。苏打会使胃发炎，常常毒害整个人体。许多主妇以为不用苏打就做不出好面包，这是错的。如果她们肯费心学习更好的方法，所做的面包就必更有益于健康，更有自然的风味，更加好吃。{MH 300.4}
§44
The use of soda or baking powder in breadmaking is harmful and unnecessary. Soda causes inflammation of the stomach and often poisons the entire system. Many housewives think that they cannot make good bread without soda, but this is an error. If they would take the trouble to learn better methods, their bread would be more wholesome, and, to a natural taste, it would be more palatable. {MH 300.4}[20]
§45
做发酵面包不要用牛奶来代替水。牛奶增加面包的成本，并且大大降低它的营养。牛奶面包不像加水面包那样经久不坏，且更容易在胃里发酵。{MH 301.1}
§46
In the making of raised or yeast bread, milk should not be used in place of water. The use of milk is an additional expense, and it makes the bread much less wholesome. Milk bread does not keep sweet so long after baking as does that made with water, and it ferments more readily in the stomach. {MH 301.1}[21]
§47
面包应该松软香甜，不带一点酸味。要做得小一点，尽量烘透，杀尽酵菌。刚出炉的发酵面包不易消化，不可立时就吃。但无酵的面包不在此例。热炉里烘烤的无酵麦饼，既美味又合乎健康。{MH 301.2}
§48
Bread should be light and sweet. Not the least taint of sourness should be tolerated. The loaves should be small and so thoroughly baked that, so far as possible, the yeast germs shall be destroyed. When hot or new, raised bread of any kind is difficult of digestion. It should never appear on the table. This rule does not, however, apply to unleavened bread. Fresh rolls made of wheaten meal without yeast or leaven, and baked in a well-heated oven, are both wholesome and palatable. {MH 301.2}[22]
§49
用谷类熬粥，须煮数小时。然而流质的食物，比不上需要充分咀嚼的干粮那样有益健康。烘干的面包，或烤过两次的面包，是一种最易消化最可口的食物。一般的发酵面包，最好切成片，在热炉里烘干一切水分，以内外稍微焦黄为度。这种面包放在干燥之处，比一般的面包保存的时间要长；食前重新烤过，就与新鲜的无异。{MH 301.3}
§50
Grains used for porridge or mush should have several hours cooking. But soft or liquid foods are less wholesome than dry foods, which require thorough mastication. Zwieback, or twice-baked bread, is one of the most easily digested and most palatable of foods. Let ordinary raised bread be cut in slices and dried in a warm oven till the last trace of moisture disappears. Then let it be browned slightly all the way through. In a dry place this bread can be kept much longer than ordinary bread, and, if reheated before using, it will be as fresh as when new. {MH 301.3}[23]
§51
在一般的食物中糖用得太多。蛋糕、布丁、糕饼、果冻、果酱都是消化不良的积极因素。特别有害的是以牛奶，鸡蛋和糖为主要成分的布丁和蛋奶糊。不要同时使用大量牛奶和糖。{MH 301.4}
§52
Far too much sugar is ordinarily used in food. Cakes, sweet puddings, pastries, jellies, jams, are active causes of indigestion. Especially harmful are the custards and puddings in which milk, eggs, and sugar are the chief ingredients. The free use of milk and sugar taken together should be avoided. {MH 301.4}[24]
§53
若是用牛奶，必须完全消毒，才不致有染病之虞。把黄油涂在冷面包上吃，害处比与食物同时加工要少，但完全不用则更好。奶酪就更有害了，完全不适合食用。{MH 302.1}
§54
If milk is used, it should be thoroughly sterilized; with this precaution, there is less danger of contracting disease from its use. Butter is less harmful when eaten on cold bread than when used in cooking; but, as a rule, it is better to dispense with it altogether. Cheese is still more objectionable; it is wholly unfit for food. {MH 302.1}[25]
§55
烹制不良的食物会削弱造血器官，从而减少供血，扰乱人体系统，导致疾病，并伴随着神经过敏，急躁易怒。成千上万的人受烹饪不良的食物所害。许多人的墓碑上可以写着：“因烹饪不良而死”；“因肠胃受虐待而死。”{MH 302.2}
§56
Scanty, ill-cooked food depraves the blood by weakening the blood-making organs. It deranges the system and brings on disease, with its accompaniment of irritable nerves and bad tempers. The victims of poor cookery are numbered by thousands and tens of thousands. Over many graves might be written: Died because of poor cooking; Died of an abused stomach. {MH 302.2}[26]
§57
从事烹饪的人负有神圣的责任，要学习怎样制作有益健康的食物。许多灵魂就是因食物烹饪不当而丧失的。做好面包需要用心思和技巧。一块好面包中所含的宗教，超过一般人的想象。真正的好厨师实在太少。青年女子一般都以为烹饪和其他家务是下贱的工作。因此许多女子出嫁以后，虽然负起了治家之责，却不知道做好妻子和母亲的责任。{MH 302.3}
§58
It is a sacred duty for those who cook to learn how to prepare healthful food. Many souls are lost as the result of poor cookery. It takes thought and care to make good bread; but there is more religion in a loaf of good bread than many think. There are few really good cooks. Young women think that it is menial to cook and do other kinds of housework, and for this reason many girls who marry and have the care of families have little idea of the duties devolving upon a wife and mother. {MH 302.3}[27]
§59
烹饪决非低微，而是实际生活中最重要的学科之一，是一切妇女都应该学习的。教学方法要有益于贫穷的阶层。使食物美味、清淡而又营养，是要有技术的，但也是能做到的。厨师要知道怎样用简单健康的方法烹饪清淡的食物，并因其清淡而更加营养可口。{MH 302.4}
§60
Cooking is no mean science, and it is one of the most essential in practical life. It is a science that all women should learn, and it should be taught in a way to benefit the poorer classes. To make food appetizing and at the same time simple and nourishing, requires skill; but it can be done. Cooks should know how to prepare simple food in a simple and healthful manner, and so that it will be found more palatable, as well as more wholesome, because of its simplicity. {MH 302.4}[28]
§61
每一个不了解健康烹饪技术的家庭主妇，都要下决心学习这门关系到家人健康大事的技术。许多地方的卫生烹饪学校可提供这方面的课程。得不到这种便利的人，也可以向优秀的厨师请教，坚持提高自己，直到掌握精湛的烹饪技术。{MH 303.1}
§62
Every woman who is at the head of a family and yet does not understand the art of healthful cookery should determine to learn that which is so essential to the well-being of her household. In many places hygienic cooking schools afford opportunity for instruction in this line. She who has not the help of such facilities should put herself under the instruction of some good cook and persevere in her efforts for improvement until she is mistress of the culinary art. {MH 303.1}[29]
§63
按时进食十分重要。每一餐都要定时。在规定的时间里，每一个人都要按照身体的需要进食；到下一餐之前，不要再吃什么东西。许多人在两餐之间不规则地进食，其实身体并不需要，只是因为他们没有足够意志力抵抗食欲而已。在旅行时，一些人只要手头有食物，就吃个不停。这是非常有害的。人在旅行时若能定时吃清淡营养的食物，就不会感到很疲倦，身体也不大会生病了。{MH 303.2}
§64
Regularity in eating is of vital importance. There should be a specified time for each meal. At this time let everyone eat what the system requires and then take nothing more until the next meal. There are many who eat when the system needs no food, at irregular intervals, and between meals, because they have not sufficient strength of will to resist inclination. When traveling, some are constantly nibbling if anything eatable is within their reach. This is very injurious. If travelers would eat regularly of food that is simple and nutritious, they would not feel so great weariness nor suffer so much from sickness. {MH 303.2}[30]
§65
另一种有害的习惯就是睡前进食。正餐吃过以后，因觉得无力，就再吃一点。久而久之，这种错误的做法就形成了习惯，甚至到了不吃东西就睡不着觉的地步。由于吃得晚，消化过程就延续到睡眠的时间。胃虽然仍在工作，却不能正常完成；睡眠往往受恶梦的打扰。早晨醒来，周身不爽，早餐也没有胃口。我们躺下睡觉的时候，胃的工作应当完全停止，和其他器官一样得到休息。从事文案工作的人睡前进食特别有害。这往往是致命疾病的开始。{MH 303.3}
§66
Another pernicious habit is that of eating just before bedtime. The regular meals may have been taken; but because there is a sense of faintness, more food is eaten. By indulgence this wrong practice becomes a habit and often so firmly fixed that it is thought impossible to sleep without food. As a result of eating late suppers, the digestive process is continued through the sleeping hours. But though the stomach works constantly, its work is not properly accomplished. The sleep is often disturbed with unpleasant dreams, and in the morning the person awakes unrefreshed and with little relish for breakfast. When we lie down to rest, the stomach should have its work all done, that it, as well as the other organs of the body, may enjoy rest. For persons of sedentary habits, late suppers are particularly harmful. With them the disturbance created is often the beginning of disease that ends in death. {MH 303.3}[31]
§67
许多人因乏力而想进食，是因为消化器官在白天工作得太累。消化了一餐之后，消化器官需要休息。两餐相隔至少应有五六小时。大多数制定计划尝试每天两餐的人，会发现它比三餐更好。{MH 304.1}
§68
In many cases the faintness that leads to a desire for food is felt because the digestive organs have been too severely taxed during the day. After disposing of one meal, the digestive organs need rest. At least five or six hours should intervene between the meals, and most persons who give the plan a trial will find that two meals a day are better than three. {MH 304.1}[32]
§69
饮食的错误状态饮食不可过冷或过热。冷食会吸收胃的动力加热后再得到消化。冷饮的害处也是这个原因。过量的热饮也会导致衰弱。事实上进餐时摄入的汤水越多，食物就越难消化；因为水分必须先吸收，消化才能开始。盐也不要用得太多。要戒用腌制和辛辣的食物。水果要多吃，吃饭时就不会要过多的汤水了。{MH 305.1}
§70
【Wrong Conditions of Eating】
§71
Food should not be eaten very hot or very cold. If food is cold, the vital force of the stomach is drawn upon in order to warm it before digestion can take place. Cold drinks are injurious for the same reason; while the free use of hot drinks is debilitating. In fact, the more liquid there is taken with the meals, the more difficult it is for the food to digest; for the liquid must be absorbed before digestion can begin. Do not eat largely of salt, avoid the use of pickles and spiced foods, eat an abundance of fruit, and the irritation that calls for so much drink at mealtime will largely disappear. {MH 305.1}[33]
§72
饭要慢慢吃，要精咀细嚼。这样，唾液就会与食物充分搅拌，使消化液发挥作用。{MH 305.2}
§73
Food should be eaten slowly and should be thoroughly masticated. This is necessary in order that the saliva may be properly mixed with the food and the digestive fluids be called into action. {MH 305.2}[34]
§74
饮食还有一个严重的弊端就是时间不相宜。在激烈运动之后，人已经筋疲力尽，浑身发热。如果进食，就会给神经系统过重的负担。饭前或饭后身心若是剧烈地活动，消化就受到阻碍。人在兴奋、匆忙或焦虑的时候最好不要马上进食，不如先休息放松一下。{MH 305.3}
§75
Another serious evil is eating at improper times, as after violent or excessive exercise, when one is much exhausted or heated. Immediately after eating there is a strong draft upon the nervous energies; and when mind or body is heavily taxed just before or just after eating, digestion is hindered. When one is excited, anxious, or hurried, it is better not to eat until rest or relief is found. {MH 305.3}[35]
§76
胃与大脑关系密切。胃生病时，大脑就输送神经的力量去帮助衰弱的消化器官。这种要求若过于频繁，大脑就会充血。人如果用脑多而运动少，就连清淡的食物也不可吃得太多。吃饭时要抛弃一切烦恼挂虑，不要慌张。要慢慢地吃，快乐地吃，满心感谢上帝的一切福气。{MH 306.1}
§77
The stomach is closely related to the brain; and when the stomach is diseased, the nerve power is called from the brain to the aid of the weakened digestive organs. When these demands are too frequent, the brain becomes congested. When the brain is constantly taxed, and there is lack of physical exercise, even plain food should be eaten sparingly. At mealtime cast off care and anxious thought; do not feel hurried, but eat slowly and with cheerfulness, with your heart filled with gratitude to God for all His blessings. {MH 306.1}[36]
§78
许多戒除了肉食和其他粗劣有害食物的人，以为自己所吃的既是清淡和有益健康的，就可以放纵食欲，不加限制。他们吃得太多，有时暴饮暴食。这是不对的。无论就食物的数量和品质而言，都不可让消化器官负担过重，劳累不堪。{MH 306.2}
§79
Many who discard flesh meats and other gross and injurious articles think that because their food is simple and wholesome they may indulge appetite without restraint, and they eat to excess, sometimes to gluttony. This is an error. The digestive organs should not be burdened with a quantity or quality of food which it will tax the system to appropriate. {MH 306.2}[37]
§80
按照风俗，用膳时是一道道上菜的。吃的人不知道下一道是什么，可能就多吃了对他不十分适宜的菜。到最后一道菜上桌时，他往往会越过限量，吃对他没有一点好处的诱人的甜点。若是从一开始就把所有的菜都摆在桌子上，各人就可以作出最好的选择了。{MH 306.3}
§81
Custom has decreed that the food shall be placed upon the table in courses. Not knowing what is coming next, one may eat a sufficiency of food which perhaps is not the best suited to him. When the last course is brought on, he often ventures to overstep the bounds, and take the tempting dessert, which, however, proves anything but good for him. If all the food intended for a meal is placed on the table at the beginning, one has opportunity to make the best choice. {MH 306.3}[38]
§82
有时饮食过度的后果马上显现出来。有时我们却没有感觉到痛苦。但是消化器官已失去了活力。体力的基础被摧残了。{MH 306.4}
§83
Sometimes the result of overeating is felt at once. In other cases there is no sensation of pain; but the digestive organs lose their vital force, and the foundation of physical strength is undermined. {MH 306.4}[39]
§84
多余的食物成了身体的负担，会导致发热失常的状态。过多的血液集中到胃部，使四肢迅速冷却，还给消化器官以重负，在消化工作完成之后，产生困乏疲倦的感觉。一些时常饮食过度的人称之为饭后的饥饿。这是消化器官工作过度的的后果。有时还会有大脑麻木，身心不愿活动的症状。{MH 307.1}
§85
The surplus food burdens the system and produces morbid, feverish conditions. It calls an undue amount of blood to the stomach, causing the limbs and extremities to chill quickly. It lays a heavy tax on the digestive organs, and when these organs have accomplished their task, there is a feeling of faintness or languor. Some who are continually overeating call this all-gone feeling hunger; but it is caused by the over-worked condition of the digestive organs. At times there is numbness of the brain, with disinclination to mental or physical effort. {MH 307.1}[40]
§86
这些不舒服的感觉，是因为身体机能在工作时透支了生命力而致精疲力尽。胃在呼吁：“让我休息。”但是许多人把这种虚弱解释为需要更多的食物。他们非但没有让胃休息，反而加给它新的负担。结果消化器官往往在本应运用自如的时候，就已损耗殆尽了。{MH 307.2}
§87
These unpleasant symptoms are felt because nature has accomplished her work at an unnecessary outlay of vital force and is thoroughly exhausted. The stomach is saying, Give me rest. But with many the faintness is interpreted as a demand for more food; so instead of giving the stomach rest, another burden is placed upon it. As a consequence the digestive organs are often worn out when they should be capable of doing good work. {MH 307.2}[41]
§88
我们不要在安息日提供比平日更加丰富多样的食物。反之，我们要吃得简单一些，少一些，让思维保持清晰活泼，以领会属灵的事。阻塞的胃导致阻塞的大脑。由于思维受到不适当饮食的困扰，我们听见最宝贵的话却不能理解。许多人因为在安息日吃的太多，就无法领受其神圣机会的福惠，其损失超过他们的想象。{MH 307.3}
§89
We should not provide for the Sabbath a more liberal supply or a greater variety of food than for other days. Instead of this the food should be more simple, and less should be eaten in order that the mind may be clear and vigorous to comprehend spiritual things. A clogged stomach means a clogged brain. The most precious words may be heard and not appreciated because the mind is confused by an improper diet. By overeating on the Sabbath, many do more than they think to unfit themselves for receiving the benefit of its sacred opportunities. {MH 307.3}[42]
§90
安息日应该避免烹饪，但也不必吃冷食。天冷的时候，早一天所预备的食物要重新热过。饭菜虽然简单，也要悦目可口。特别是有孩子的家庭，最好在安息日预备一些平时不常吃的美食。{MH 307.4}
§91
Cooking on the Sabbath should be avoided; but it is not therefore necessary to eat cold food. In cold weather the food prepared the day before should be heated. And let the meals, however simple, be palatable and attractive. Especially in families where there are children, it is well, on the Sabbath, to provide something that will be regarded as a treat, something the family do not have every day. {MH 307.4}[43]
§92
饮食的错误习惯必须立刻纠正，不可迟延。如果肠胃受了虐待而致消化不良，就当谨慎努力，除去一切过重的担子，保存剩下的一点活力。胃受到长期虐待以后，也许永远不能完全恢复健康，但适当的饮食会避免进一步衰弱，许多人多少会获得康复。要定出适合每一个人的规则并不容易。但只要关注正确的饮食原则，就能成就巨大的改革。烹饪的人不必时时费尽心机来引发人的食欲。{MH 308.1}
§93
Where wrong habits of diet have been indulged, there should be no delay in reform. When dyspepsia has resulted from abuse of the stomach, efforts should be made carefully to preserve the remaining strength of the vital forces by removing every overtaxing burden. The stomach may never entirely recover health after long abuse; but a proper course of diet will save further debility, and many will recover more or less fully. It is not easy to prescribe rules that will meet every case; but, with attention to right principles in eating, great reforms may be made, and the cook need not be continually toiling to tempt the appetite. {MH 308.1}[44]
§94
节制饮食会给人带来精神和道德的活力，还有助于控制人的情欲。过度的饮食特别有害于生性懒惰的人。这种人应该少吃多运动。如今有许多极具天才的男女，就因为未在克制食欲方面运用自制力，以致所成就的，不到所能成就的一半。{MH 308.2}
§95
Abstemiousness in diet is rewarded with mental and moral vigor; it also aids in the control of the passions. Overeating is especially harmful to those who are sluggish in temperament; these should eat sparingly and take plenty of physical exercise. There are men and women of excellent natural ability who do not accomplish half what they might if they would exercise self-control in the denial of appetite. {MH 308.2}[45]
§96
许多作家和演说家的错误，就在于此。他们往往吃了一顿饱餐之后，就立刻坐下来用功沉思，阅读，写作，毫不给身体一点运动的机会。结果，思想言语就不能流畅豁达。他们所写所讲的话，都显得平淡而无效果，没有感动人心所不可少的那种魄力和紧凑。{MH 309.1}
§97
Many writers and speakers fail here. After eating heartily, they give themselves to sedentary occupations, reading, study, or writing, allowing no time for physical exercise. As a consequence the free flow of thought and words is checked. They cannot write or speak with the force and intensity necessary in order to reach the heart; their efforts are tame and fruitless. {MH 309.1}[46]
§98
凡担任重要职务，尤其是在属灵的事物上居于长者地位的人，必须有精密的思想和敏捷的见解。他们在饮食方面尤其要比普通人谨慎节制。他们的桌上，完全不宜有丰腻华富的食品。{MH 309.2}
§99
Those upon whom rest important responsibilities, those, above all, who are guardians of spiritual interests, should be men of keen feeling and quick perception. More than others, they need to be temperate in eating. Rich and luxurious food should have no place upon their tables. {MH 309.2}[47]
§100
身负重任的人每天有重要的大事要决定。他们往往需要迅速思考。只有实行严格节制的人才能应付自如。人的思想只有在正确对待体力智力的情况下才能加强。每一次运用如果不过分紧张，都会产生新的活力。但那些要考虑重要计划、决定重大事项之人的工作，受到了不适当饮食的危害。失调的胃造成失调不稳的思想状态，往往导致易怒，苛刻和不公。许多原能为世界造福的计划之所以被搁置，许多不公正，不公平，甚至残酷的法规之所以实施，都是因为错误饮食习惯所引起的病态所致。{MH 309.3}
§101
Every day men in positions of trust have decisions to make upon which depend results of great importance. Often they have to think rapidly, and this can be done successfully by those only who practice strict temperance. The mind strengthens under the correct treatment of the physical and mental powers. If the strain is not too great, new vigor comes with every taxation. But often the work of those who have important plans to consider and important decisions to make is affected for evil by the results of improper diet. A disordered stomach produces a disordered, uncertain state of mind. Often it causes irritability, harshness, or injustice. Many a plan that would have been a blessing to the world has been set aside, many unjust, oppressive, even cruel measures have been carried, as the result of diseased conditions due to wrong habits of eating. {MH 309.3}[48]
§102
现在我们对于一般终日静坐或者工作主要用脑的人，有一个建议。那些有足够的道德勇气和自治之力的人，不妨一试：每餐只吃两三样简单的食物；只吃到不觉得饿了。每天作户外运动。且看究竟能否获益。{MH 310.1}
§103
Here is a suggestion for all whose work is sedentary or chiefly mental; let those who have sufficient moral courage and self-control try it: At each meal take only two or three kinds of simple food, and eat no more than is required to satisfy hunger. Take active exercise every day, and see if you do not receive benefit. {MH 310.1}[49]
§104
从事体力劳动的人，身体强壮，对于饮食的数量和质量，并不象脑力劳动者那么讲究。但即使是这等人，若在饮食上实行自制，也会更加健壮。{MH 310.2}
§105
Strong men who are engaged in active physical labor are not compelled to be as careful as to the quantity or quality of their food as are persons of sedentary habits; but even these would have better health if they would practice self-control in eating and drinking. {MH 310.2}[50]
§106
有人希望给他们的饮食定一条准确的规则。他们吃得过多，然后又懊悔了，所以他们总是想着自己吃什么，喝什么。这是不应该的。一个人不能为另一个人立一条准确的规则。各人都应运用自己的理智，实行自制，按照原则行动。{MH 310.3}
§107
Some wish that an exact rule could be prescribed for their diet. They overeat, and then regret it, and so they keep thinking about what they eat and drink. This is not as it should be. One person cannot lay down an exact rule for another. Everyone should exercise reason and self-control, and should act from principle. {MH 310.3}[51]
§108
我们的身体是基督所买来的产业，因此我们不可随意对待。凡明白健康定律的人，应该意识到自己有责任遵行上帝为人体所定的规则。顺从健康的定律是个人的责任。我们违反这些定律必须亲自承担后果。我们必须为自己的习惯和行为亲自对上帝负责。所以我们的问题不是“世人是怎么做的?”而是“我个人应该怎样对待上帝所赐给我的身体？”{MH 310.4}
§109
Our bodies are Christ’s purchased possession, and we are not at liberty to do with them as we please. All who understand the laws of health should realize their obligation to obey these laws which God has established in their being. Obedience to the laws of health is to be made a matter of personal duty. We ourselves must suffer the results of violated law. We must individually answer to God for our habits and practices. Therefore the question with us is not, “What is the world’s practice?” but, “How shall I as an individual treat the habitation that God has given me?” {MH 310.4}