第05章 消化器官的生理机能
§1
第05章 消化器官的生理机能
§2
Chapter 5—Physiology of Digestion
§3
尊重自然律的报赏
§4
153.人若慎重地善待胃，就会得到思路清晰，思维有力的回报。你的消化器官也不会早衰而与你作对。我们在饮食、学习和工作方面有智慧，就表明我们重视上帝所赐的智力。我们有神圣的义务，要把身体保持在良好的状况中，以便有芬芳清洁的气息。我们应当珍视上帝所赐健康改良的亮光，用语言和行动向人清晰地反映这个亮光。——Letter274,1908{CD 101.1}[1]
§5
The Reward of Respecting Nature’s Laws
§6
153. Respect paid to the proper treatment of the stomach will be rewarded in clearness of thought and strength of mind. Your digestive organs will not be prematurely worn out to testify against you. We are to show that we appreciate our God-given intelligence by eating and studying and working wisely. A sacred duty devolves upon us to keep the body in such a state that we shall have a sweet, clean breath. We are to appreciate the light God has given on health reform, by word and practice reflecting clear light to others upon this subject.—Letter 274, 1908?{CD 101.1}[1]
§7
饮食过度对身体有害
§8
154.饮食过度对胃有何影响呢？它变得衰弱了，消化系统各器官衰弱不堪，其结果便是疾病及其一连串的祸害接踵而来。如果人本来就患有疾病，此时就会更加难受，而在日常的生活上萎靡不振。他们把精力消耗于不必要的工作上，要处理那填进胃中过多的食物。——(1870)2T364{CD 101.2}[2]
§9
Physical Effects of Overeating
§10
154. What influence does overeating have upon the stomach? It becomes debilitated, the digestive organs are weakened, and disease, with all its train of evils, is brought on as the result. If persons were diseased before, they thus increase the difficulties upon them, and lessen their vitality every day they live. They call their vital powers into unnecessary action to take care of the food that they place in their stomachs.—Testimonies for the Church 2:364, 1870?{CD 101.2}[2]
§11
155.这种不节制往往立即会引起头疼，消化不良和绞痛。胃里堆满了处理不掉的食物，人就会感到压抑，思维混乱，肠胃难受。但饮食过度不一定都伴随着这些后果。在有些情况下胃会麻痹，虽然不觉疼痛，消化器官却丧失了活力。人体机器的基础逐渐破坏，生活变得很不愉快。——Letter73a,1896{CD 101.3}[3]
§12
155. Often this intemperance is felt at once in the form of headache, indigestion, and colic. A load has been placed upon the stomach that it cannot care for, and a feeling of oppression comes. The head is confused, the stomach is in rebellion. But these results do not always follow overeating. In some cases the stomach is paralyzed. No sensation of pain is felt, but the digestive organs lose their vital force. The foundation of the human machinery is gradually undermined, and life is rendered very unpleasant.—Letter 73a, 1896?{CD 101.3}[3]
§13
156.我建议你节制饮食。作为有理性的基督徒哨兵，你当坚守胃的门户，不让任何危及你健康与生命的东西入口。上帝已赐给你健康改良的亮光。祂要你负责顺从这光。要阻止血液冲上大脑。在四肢中有大血管，要把赐生命的血流输送到全身各部分。你在胃中所点起的火，会使你的大脑变成了炽热的火炉。应当进一步节食，只吃清淡的食物，不加浓郁的调味品。要饿死你的兽性欲望，不可纵容并喂饱它们。大脑充血，会加强人的兽性，削弱属灵的力量。……{CD 102.1}[4]
§14
156. I advise you to make your diet abstemious. Be sure that as a rational Christian sentinel you guard the door of your stomach, allowing nothing to pass your lips that will be an enemy to your health and life. God holds you responsible to obey the light He has given you on health reform. The rush of blood to the head must be overcome. There are large blood vessels in the limbs for the purpose of distributing the life-giving current to all parts of the body. The fire you kindle in your stomach is making your brain like a heated furnace. Eat much more sparingly, and eat simple food, which does not require heavy seasoning. Your animal passions should be starved, not pampered and fed. The congestion of blood in the brain is strengthening the animal instincts and weakening spiritual powers....?{CD 102.1}[4]
§15
你需要减少肉身的食物，增加属灵的食物，多吃生命之粮。你的饮食越简单，对你的健康就越有利。——Letter142,1900{CD 102.2}[5]
§16
What you need is less temporal food and much more spiritual food, more of the bread of life. The simpler your diet, the better it will be for you.—Letter 142, 1900?{CD 102.2}[5]
§17
阻塞人体机器
§18
157.我的弟兄啊，你离上帝很远；你处于一种退后的状态中。你没有高尚的道德勇气。你屈从于自己的欲望，而不是舍己。你在寻欢作乐时去了上帝禁止的娱乐场所，而这样做已使你的心灵软弱。我的弟兄啊，你有许多事情需要学习。你放纵食欲，吃进太多的食物，你的身体无法将这过量的食物转化成良好的血液。吃的太多，即便在品质方面没有问题，这种不节制也是罪。许多人觉得，如果不吃肉和比较油腻的食物，便可吃大量简单而清淡的食物，直到吃不下去为止。这也是一种错误。许多人自命为健康改良者，但他们并不比暴食的人好到哪里去。他们使消化器官负担过重，以致要耗尽身体的精力来处理它。这对于人的智力，也有压抑之害，因为要耗费大脑的精力，来帮助胃进行消化工作。饮食过度，即便是简单的食物，也会使脑筋的感觉麻痹，削弱大脑的精力。饮食过度比工作过度更有害于人的身体。心灵的精力也会因饮食不节制而更完全地衰竭，过于工作不节制所造成的衰竭。{CD 102.3}[6]
§19
Clogs the Machinery
§20
157. My brother, you have much to learn. You indulge your appetite by eating more food than your system can convert into good blood. It is sin to be intemperate in the quantity of food eaten, even if the quality is unobjectionable. Many feel that if they do not eat meat and the grosser articles of food, they may eat of simple food until they cannot well eat more. This is a mistake. Many professed health reformers are nothing less than gluttons. They lay upon the digestive organs so great a burden that the vitality of the system is exhausted in the effort to dispose of it. It also has a depressing influence upon the intellect; for the brain nerve power is called upon to assist the stomach in its work. Overeating, even of the simplest food, benumbs the sensitive nerves of the brain, and weakens its vitality. Overeating has a worse effect upon the system than overworking; the energies of the soul are more effectually prostrated by intemperate eating than by intemperate working.?{CD 102.3}[6]
§21
无论是食物的品质还是数量，我们都决不应使消化器官负担太重，使身体系统过劳去处理它们。吃进胃中的一切食物，若是过于身体能将它化为良好血液的分量，就会阻塞人体的生理机能。因为身体既不能将其变成肉血，就会使肝脏受到重累，而引起身体疾病。胃因为要处理这些食物而工作过劳，便有了困乏的感觉。而人却把它误认为饥饿，不但没有让消化器官从其过劳的情形下解脱，得到休息和补充精力的机会，反而又将大量的食物塞进胃中，使那疲劳的机器又再作工。身体因为太多的食物而得不到多少营养，即使是太多品质好的食物，也不如在规定时间吃适量食物所能得到的营养多。{CD 103.1}[7]
§22
The digestive organs should never be burdened with a quantity or quality of food which it will tax the system to appropriate. All that is taken into the stomach, above what the system can use to convert into good blood, clogs the machinery; for it cannot be made into either flesh or blood, and its presence burdens the liver, and produces a morbid condition of the system. The stomach is overworked in its efforts to dispose of it, and then there is a sense of languor, which is interpreted to mean hunger, and without allowing the digestive organs time to rest from their severe labor, to recruit their energies, another immoderate amount is taken into the stomach, to set the weary machinery again in motion. The system receives less nourishment from too great a quantity of food, even of the right quality, than from a moderate quantity taken at regular periods.—Testimonies for the Church 2:412, 413, 1870?{CD 103.1}[7]
§23
适度运动帮助消化
§24
我的弟兄啊，你的头脑麻痹了。你现在的饭量是一个体力劳动者的饭量。锻炼对于消化和身心的健康都很重要。你需要锻炼身体。你的动作举止好像木头人，似乎没有弹性。你需要健康积极的锻炼。这会使你的心智有活力。在吃饱后不要立刻从事学习或剧烈的运动；这会违背身体的生理规律。饭后立时需要征用大量的神经活力。脑力会被调动去积极工作，帮助胃消化食物；所以，若是在饭后使心思或身体过劳，消化过程就会受阻。本来需要用来进行一方面工作的身体活力，却被调去开始另一方面的工作了。——(1870)2T412,413{CD 103.2}[8]
§25
【Digestion Aided By Moderate Exercise】
§26
My brother, your brain is benumbed. A man who disposes of the quantity of food that you do, should be a laboring man. Exercise is important to digestion, and to a healthy condition of body and mind. You need physical exercise. You move and act as if you were wooden, as though you had no elasticity. Healthy, active exercise is what you need. This will invigorate the mind. Neither study nor violent exercise should be engaged in immediately after a full meal; this would be a violation of the laws of the system. Immediately after eating there is a strong draft upon the nervous energy. The brain force is called into active exercise to assist the stomach; therefore, when the mind or body is taxed heavily after eating, the process of digestion is hindered. The vitality of the system, which is needed to carry on the work in one direction, is called away and set to work in another.?{CD 103.2}[8]
§27
158.运动对消化不良的人有益，因为它会使消化器官强健。人在饮食之后立刻从事深入的研究或剧烈的运动，是会阻碍消化过程的；因为那本应用以进行消化工作的身体活力，被调到其他部位。但饭后若挺身昂首，稍作散步，从事轻微的运动，那就大有益处。思想会从自己身上转移到自然的美景上。人越少注意到胃就越好。你如果一直担心食物对你有害，就多半会有此后果。要忘记你的烦恼，多想愉快的事。——(1890)C.T.B.H.101[9]
§28
158. Exercise aids the dyspeptic by giving the digestive organs a healthy tone. To engage in deep study or violent exercise immediately after eating, hinders the digestive process; for the vitality of the system, which is needed to carry on the work of digestion, is called away to other parts. But?a short walk after a meal, with the head erect and the shoulders back, exercising moderately, is a great benefit. The mind is diverted from self to the beauties of nature. The less the attention is called to the stomach, the better. If you are in constant fear that your food will hurt you, it most assuredly will. Forget your troubles; think of something cheerful.—Christian Temperance and Bible Hygiene, 101, 1890?{CD 103.3}[9]
§29
（见第276段，饮食过度会使血液大量流入大脑。）[10]
§30
[Overeating Causes Excess Flow of Blood to the Brain—276][10]
§31
（见第225段，对于生性懒惰的人，运动尤其需要。）[11]
§32
[Exercise Especially Needful to Those of Sluggish Temperament—225][11]
§33
（见第270段，晚餐过迟，睡眠不宁。）[12]
§34
[Disturbed Sleep Resulting from Late Suppers—270][12]
§35
（见第213，218，245，269，270，561，705，707段，发生晕眩感觉的原因。）[13]
§36
[The Cause of that Faint Feeling—213, 218, 245, 269, 270, 561, 705, 707][13]
§37
（见第202段，放纵会削弱消化器官，降低吸收能力。）[14]
§38
[Indulgence Weakens Digestive Organs and Lessens Power to Assimilate—202][14]
§39
（见第267段，胃需要安静休息。）{CD 103.3}[15]
§40
[The Stomach Needs Quiet Rest—267][15]
§41
清洁空气的益处
§42
159.纯洁新鲜之空气的影响乃是使血液健康地循环全身。它更新身体，使之强壮健康，同时它也明显地影响人的心思，使人有一定程度的沉着平静。它激发人的食欲，使食物的消化更完全，导致安稳甜美的睡眠。——(1868)1T702{CD 104.1}[16]
§43
Aided by Pure Air
§44
159. The influence of pure, fresh air is to cause the blood to circulate healthfully through the system. It refreshes the body, and tends to render it strong and healthy, while at the same time its influence is decidedly felt upon the mind, imparting a degree of composure and serenity. It excites the appetite, and renders the digestion of food more perfect, and induces sound and sweet sleep.—Testimonies for the Church 1:702, 1868?{CD 104.1}[16]
§45
160.要给肺部以最大的自由。自由的活动使肺的容量扩大。若受到抑制挤压，肺的容量就会缩小。所以弯腰工作，尤其是坐着工作，是很有害的；因为这种姿势无法作深呼吸。浅呼吸很快就形成了习惯，肺就失去了膨胀力。束胸的害处也是如此。……{CD 104.2}[17]
§46
160. The lungs should be allowed the greatest freedom possible. Their capacity is developed by free action; it diminishes if they are cramped and compressed. Hence the ill effects of the practice so common, especially in sedentary pursuits, of stooping at one’s work. In this position it is impossible to breathe deeply. Superficial breathing soon becomes a habit, and the lungs lose their power to expand. A similar effect is produced by tight lacing....?{CD 104.2}[17]
§47
于是人体吸收的氧气就不足；血液循环减慢了。本来应该随着呼吸排出体外的有毒废物留了下来。血液变得不纯。不仅是肺，连胃，肝和大脑也受到了影响。皮肤泛黄，消化受阻，心脏压抑，思想混乱，精神沮丧，全身萎靡不振，特别容易患病。——(1905)M.H.272,273{CD 104.3}[18]
§48
Thus an insufficient supply of oxygen is received. The blood moves sluggishly. The waste, poisonous matter, which should be thrown off in the exhalations from the lungs, is retained, and the blood becomes impure. Not only the lungs, but the stomach, liver, and brain are affected. The skin becomes sallow, digestion is retarded; the heart is depressed; the brain is clouded; the thoughts are confused; gloom settles?upon the spirits; the whole system becomes depressed and inactive, and peculiarly susceptible to disease.—The Ministry of Healing, 272, 273, 1905?{CD 104.3}[18]
§49
161.如果你的身体健康未受损害，你原可以成为一位效用非常的女性。但因你久患疾病，这对你的想象力便大有影响，使你的思想整天想到自己，这种想象已危害身体。在许多方面上，你的习惯不佳。你的食物，量与质都不好。你吃得太多，食物的质量也不好，不能转化成良好的血液。你已训练胃习惯于这种饮食，你根据自己的判断，以为这种饮食对你最好，因为它使你觉得麻烦最少。然而这种经验是不正确的，你的胃得不到应该从食物而来的精力。你采用液体的饮食，这不会使你的身体有健康的活力。可是在你改变这种习惯，多吃固体食物而少吃液体食物时，你的胃就会感到不适，但你不应顾及此点，而应训练你的胃承受更固体的食物。——(1872)3T74{CD 105.1}[19]
§50
Hindered by Liquid Diet
§51
161. Had your physical health been unimpaired, you would have made an eminently useful woman. You have long been diseased, and this has affected your imagination so that your thoughts have been concentrated upon yourself, and the imagination has affected the body. Your habits have not been good in many respects. Your food has not been of the right quantity or quality. You have eaten too largely, and of a poor quality of food, which could not be converted into good blood. You have educated the stomach to this kind of diet. This, your judgment has taught you, was the best, because you realized the least disturbance from it. But this was not a correct experience. Your stomach was not receiving that vigor that it should from your food. Taken in a liquid state, your food would not give healthful vigor or tone to the system. But when you change this habit, and eat more solids and less liquids, your stomach will feel disturbed. Notwithstanding this, you should not yield the point; you should educate your stomach to bear a more solid diet.—Testimonies for the Church 3:74, 1872?{CD 105.1}[19]
§52
162.我告诉他们：他们烹饪食物的方法不对。以羹汤、咖啡和面包为主的生活，不能算健康改良。这么多液体装到胃里是不健康的。以这类饮食为生，会给肾沉重的负担；而且大量的液体会使胃衰弱。{CD 105.2}[20]
§53
162. I told them that the preparation of their food was wrong, and that living principally on soups and coffee and bread was not health reform; that so much liquid taken into the stomach was not healthful, and that all who subsisted on such a diet placed a great tax upon the kidneys, and so much watery substance debilitated the stomach.?{CD 105.2}[20]
§54
我完全相信这个机构中的许多人因为吃这类食物而消化不良。消化器官衰弱了，血液也不好。他们的早餐只是咖啡，面包和一些梅子酱。这是不健康的。经过休息和睡眠，胃比工作疲劳时更能够消化固态的食物。中餐一般就喝汤，有时是肉食。胃很小，但那没有满足的食欲，却吃进了大量这类的液体；这样，它的负担就沉重了。——Letter9,1887[21]
§55
I was thoroughly convinced that many in the establishment were suffering with indigestion because of eating this kind of food. The digestive organs were enfeebled and the blood impoverished. Their breakfast consisted of coffee and bread with the addition of prune sauce. This was not healthful. The stomach, after rest and sleep, was better able to take care of a substantial meal than when wearied?with work. Then the noon meal was generally soup, sometimes meat. The stomach is small, but the appetite, unsatisfied, partakes largely of this liquid food; so it is burdened.—Letter 9, 1887?{CD 105.3}[21]
§56
（见第475段，水果会减轻刺激，使人在进餐时不必喝那么多的饮料。）{CD 105.3}[22]
§57
[Fruit Will Allay the Irritation That Calls for So Much Drink at Meals—475][22]
§58
食物要熟，但不要太烫
§59
163.我要建议大家在每天早晨，至少吃一些温热的食物到胃里，这是很容易作到的一件事。——(1870)2T603{CD 106.1}[23]
§60
Food to Be Warm, but Not Hot
§61
163. I would advise all to take something warm into the stomach, every morning at least. You can do this without much labor.—Testimonies for the Church 2:603, 1870?{CD 106.1}[23]
§62
164.除了药用之外，我们无需热饮。大量的热食和热饮会使胃大受伤害，并伤及咽喉和消化器官。通过它们，人体其他各器官也衰弱了。——Letter14,1901{CD 106.2}[24]
§63
164. Hot drinks are not required, except as a medicine. The stomach is greatly injured by a large quantity of hot food and hot drink. Thus the throat and digestive organs, and through them the other organs of the body, are enfeebled.—Letter 14, 1901?{CD 106.2}[24]
§64
冷食消耗精力
§65
165.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。——(1905)M.H.305[25]
§66
Vital Force Depleted by Cold Food
§67
165. 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.—The Ministry of Healing, 305, 1905?{CD 106.3}[25]
§68
（见第124段，用能量来加热胃中的冷食。）{CD 106.3}[26]
§69
[Vitality Drawn upon in Warming Much Cold Food in Stomach—124][26]
§70
166.许多人在吃饭时喝冷水，这是错了。不应用水把食物冲下去。吃饭时喝水会减少唾液的流动；而且水越冷，对胃的伤害就越大。若是在吃饭时喝冰水或冰柠檬水，就会阻止消化，直到身体系统给予胃足够的温暖，使它能继续工作。要慢慢咀嚼，让唾液与食物混和。{CD 106.4}[27]
§71
166. Many make a mistake in drinking cold water with their meals. Food should not be washed down. Taken with meals, water diminishes the flow of saliva; and the colder the water, the greater the injury to the stomach. Ice water or ice lemonade, taken with meals, will arrest digestion until the system has imparted sufficient warmth to the stomach to enable it to take up its work again. Masticate slowly, and allow the saliva to mingle with the food.?{CD 106.4}[27]
§72
吃饭时喝进的液体越多，就越难消化食物，因为必须先把液体吸收掉。——[C.T.B.H.51](1890)C.H.119,120[28]
§73
The more liquid there is taken into the stomach with the meals, the more difficult it is for the food to digest; for the liquid must first be absorbed.—[Christian Temperance and Bible Hygiene, 51]?Counsels on Health, 119, 120, 1890?{CD 106.5}[28]
§74
（见第731段，进餐时饮水）{CD 106.5}[29]
§75
[Drinking Water with Meals—731][29]
§76
对忙碌之人的告诫
§77
167.我蒙指示对我们疗养院的工人和我们学校的师生说：要在食欲方面儆醒自守。在这方面我们有松懈之虞，因全神贯注于个人的事务和职责，无暇按所应该的进食。我给你们的信息是，应当化时间进食，不可在一餐中把多种食物塞到胃里。在一餐中匆忙吃好几样食物,这是一种严重的错误。——Letter274,1908{CD 107.1}[30]
§78
A Caution to Busy People
§79
167. I am instructed to say to the workers in our sanitariums and to the teachers and students in our schools that there is need of guarding ourselves upon the point of appetite. There is danger of becoming lax in this respect, and of letting our individual cares and responsibilities so absorb our time that we shall not take time to eat as we should. My message to you is, Take time to eat, and do not crowd into the stomach a great variety of foods at one meal. To eat hurriedly of several kinds of food at a meal is a serious mistake.—Letter 274, 1908.?{CD 107.1}[30]
§80
慢慢吃，细细嚼
§81
168.为了获得健康的消化力，应当慢慢地吃东西。凡想避免消化不良的人，和凡认识到自己有责任使一切的能力都处在能使他们向上帝献上最佳服务状况的人，最好记住这一点。如果你吃饭的时间有限，也不要囫囵吞下你的食物，而要少吃些，且要慢慢咀嚼。从食物得到的益处并不很依赖于所吃的数量，而是依赖于食物的完全消化；满足口味也不在于所吞下的食物的数量，而在于它在口中存留的时间。那些兴奋、焦急或匆匆忙忙的人，最好先别吃，直到他们有时间休息或放松，因为重要的能力已经严重消耗，不能提供所需要的消化液了。——[C.T.B.H.51,52](1890)C.H.120{CD 107.2}[31]
§82
Eat Slowly, Masticate Thoroughly
§83
168. In order to secure healthy digestion, food should be eaten slowly. Those who wish to avoid dyspepsia, and those who realize their obligation to keep all their powers in a condition which will enable them to render the best service to God, will do well to remember this. If your time to eat is limited, do not bolt your food, but eat less, and masticate slowly. The benefit derived from food does not depend so much on the quantity eaten as on its thorough digestion; nor the gratification of taste so much on the amount of food swallowed as on the length of time it remains in the mouth. Those who are excited, anxious, or in a hurry, would do well not to eat until they have found rest or relief; for the vital powers, already severely taxed, cannot supply the necessary digestive fluids.—[Christian Temperance and Bible Hygiene, 51, 52]?Counsels on Health, 120, 1890?{CD 107.2}[31]
§84
169.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。——(1905)M.H.305{CD 107.3}[32]
§85
169. 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.—The Ministry of Healing, 305, 1905?{CD 107.3}[32]
§86
应当重复的教训
§87
170.我们若要进行恢复健康的工作，就必须约束自己的食欲，慢慢地吃，每餐只吃有限的几样食物。要经常重复这一指示。在一餐中吃那么多不同种类的食物，不符合健康改良的原则。——Letter27,1905{CD 107.4}[33]
§88
A Lesson to Be Repeated
§89
170. If we would work for the restoration of health, it is necessary to restrain the appetite, to eat slowly, and only a?limited variety at one meal. This instruction needs to be repeated frequently. It is not in harmony with the principles of health reform to have so many different dishes at one meal.—Letter 27, 1905?{CD 107.4}[33]
§90
171.从肉食改为素食时，要非常注意把精心准备烹饪的食物摆在桌子上。吃太多粥是不对的。需要咀嚼的干粮要好得多了。预备健康的食物，乃是这方面的一种福惠。优质的全麦面包和面包卷，简单而认真地预备，是有益于健康的。面包决不要有酸味。要完全烘透，这样就不会柔软黏腻了。{CD 108.1}[34]
§91
171. Great care should be taken when the change is made from a flesh meat to a vegetarian diet to supply the table with wisely prepared, well-cooked articles of food. So much porridge eating is a mistake. The dry food that requires mastication is far preferable. The health food preparations are a blessing in this respect. Good brown bread and rolls, prepared in a simple manner yet with painstaking effort, will be healthful. Bread should never have the slightest taint of sourness. It should be cooked until it is most thoroughly done. Thus all softness and stickiness will be avoided.?{CD 108.1}[34]
§92
对于能够食用的人，用健康的方法烹饪的优质蔬菜，比软绵绵的糊或粥要好。吃水果加烘透隔两三天的陈面包，要比新鲜的面包有益健康，通过慢慢充分的咀嚼，能提供人体所有的需要。——MS3,1897{CD 108.2}[35]
§93
For those who can use them, good vegetables, prepared in a healthful manner, are better than soft mushes or porridge. Fruits used with thoroughly cooked bread two or three days old will be more healthful than fresh bread. This, with slow and thorough mastication, will furnish all that the system requires.—Manuscript 3, 1897?{CD 108.2}[35]
§94
172.制作面包卷可用软水和牛奶，或少量奶油，调成干团，揉之如揉饼干，放进炉中烘烤，做出来面包卷香甜可口，需要细细咀嚼，对于牙齿和胃都有好处。它们会制造良好的血液，供给人力量。——R.&.H.,1883年5月8日{CD 108.3}[36]
§95
172. To make rolls, use soft water and milk, or a little cream; make a stiff dough, and knead it as for crackers. Bake on the grate of the oven. These are sweet and delicious. They require thorough mastication, which is a benefit both to the teeth and to the stomach. They make good blood, and impart strength.—The Review and Herald, May 8, 1883?{CD 108.3}[36]
§96
避免过度焦虑
§97
173.我们应当吃多少份量的食物，不可能用秤来称。最好不用过秤的办法，免得头脑以自我为中心，对于饮食想得太多。……许多人心头如负重担，苦思食物的量与质如何最能滋养身体。还有些人，尤其是消化不良者，对餐食则过于牵挂，生怕不足以滋养身体。他们给家人造成了很大的伤害，我们担心他们今生已受苦不浅了。——Letter142,1900{CD 108.4}[37]
§98
Avoid Undue Anxiety
§99
173. It is impossible to prescribe by weight the quantity of food which should be eaten. It is not advisable to follow this process, for by so doing the mind becomes self-centered. Eating and drinking become altogether too much a matter of thought.... There are many who have carried a heavy weight of responsibility as to the quantity and quality of food best adapted to nourish the system. Some, especially dyspeptics,?have worried so much in regard to their bill of fare that they have not taken sufficient food to nourish the system. They have done great injury to the house they live in, and we fear have spoiled themselves for this life.—Letter 142, 1900?{CD 108.4}[37]
§100
174.有人时常担心自己的食物不论多么简单卫生，都可能对自己有害。我要对这等人说：不要觉得你们的食物对你有害。不要把这事放在心上。你们依照自己最好的判断去吃。你们既求上帝祝福食物增强你们的体质，就当相信祂垂听你们的祷告，并安下心来。(1905)M.H.321[38]
§101
174. Some are continually anxious lest their food, however simple and healthful, may hurt them. To these let me say: Do not think that your food will injure you; do not think about it at all. Eat according to your best judgment; and when you have asked the Lord to bless the food for the strengthening of your body, believe that He hears your prayer, and be at rest.—The Ministry of Healing, 321, 1905?{CD 109.1}[38]
§102
（见第317段，关于进食次数和食量的极端。）{CD 109.1}[39]
§103
[Extremes in Prescribing Exact Number and Quantity of Foods—317][39]
§104
175.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。{CD 109.2}[40]
§105
175. 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.?{CD 109.2}[40]
§106
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。——(1905)M.H.306{CD 109.3}[41]
§107
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.—The Ministry of Healing, 306, 1905?{CD 109.3}[41]
§108
食品的搭配
§109
176.有关适当配制食品的知识，是大有价值的，并当视之为从上帝那里来的智慧。——Letter213,1902{CD 109.4}[42]
§110
Combination of Foods
§111
176. Knowledge in regard to proper food combinations is of great worth, and is to be received as wisdom from God.—Letter 213, 1902?{CD 109.4}[42]
§112
177.每餐食物的样数不要太多，有三四种就够了。下一餐可作一些变化。做饭的人要运用其发明能力，在每餐预备不同的饭菜，不应迫使肠胃每餐吃同样的食物。——R.&H.,1884年7月29日{CD 109.5}[43]
§113
177. Do not have too great a variety at a meal; three or four dishes are a plenty. At the next meal you can have a?change. The cook should tax her inventive powers to vary the dishes she prepares for the table, and the stomach should not be compelled to take the same kinds of food meal after meal.—The Review and Herald, July 29, 1884?{CD 109.5}[43]
§114
178.每一餐的食物种类不应太多，但也不应餐餐都做一样的，没有变化。食物应当做得简单，也应美好而增加食欲。——(1868)2T63{CD 110.1}[44]
§115
178. There should not be many kinds at any one meal, but all meals should not be composed of the same kinds of food without variation. Food should be prepared with simplicity, yet with a nicety which will invite the appetite.—Testimonies for the Church 2:63, 1868?{CD 110.1}[44]
§116
179.每餐只吃二三样食物，要比把许多不同的饭菜都装进胃里好得多了。——Letter73a,1896{CD 110.2}[45]
§117
179. It would be much better to eat only two or three different kinds of food at a meal than to load the stomach with many varieties.—Letter 73a, 1896?{CD 110.2}[45]
§118
180.许多人因放纵食欲而生病。……把许多不同的饭菜装进胃中，结果发了酵。这种情况会引起急性病，往往导致死亡。——MS86,1897{CD 110.3}[46]
§119
180. Many are made sick by the indulgence of their appetite.... So many varieties are introduced into the stomach that fermentation is the result. This condition brings on acute disease, and death frequently follows.—Manuscript 86, 1897?{CD 110.3}[46]
§120
181.一餐吃许多不同的食物会引起不适，破坏每道菜单独食用时给身体带来的益处。这种做法会招致痛苦，往往令人丧命。——Letter54,1896{CD 110.4}[47]
§121
181. The variety of food at one meal causes unpleasantness, and destroys the good which each article, if taken alone, would do the system. This practice causes constant suffering, and often death.—Letter 54, 1896?{CD 110.4}[47]
§122
182.如果你是文案工作者，就当天天锻炼，每餐只吃二三样清淡的食物，以充饥为足，不要过量。——Letter73a,1896[48]
§123
182. If your work is sedentary, take exercise every day, and at each meal eat only two or three kinds of simple food, taking no more of these than will satisfy the demands of hunger.—Letter 73a, 1896?{CD 110.5}[48]
§124
（见第225段，对文案工作者的进一步建议。）{CD 110.5}[49]
§125
[Further Suggestions to Sedentary Workers—225][49]
§126
183.食物配合的不宜，每易造成身心的不安；起了发酵作用；血液也受了感染，头脑亦随之混乱。{CD 110.6}[50]
§127
183. Disturbance is created by improper combinations of food; fermentation sets in; the blood is contaminated and the brain confused.?{CD 110.6}[50]
§128
饮食过量或一餐所用食物的品类过多，这种习惯往往造成消化不良的毛病。这对于精微的消化器官，实在是一种严重的伤害。胃部向头脑提出抗议，请求头脑对这事的因果加以研究，但结果终归徒然。食物过量或配合不当，实在是有害的。先是由不爽快的预感予人警告，警告无效，则痛苦随之而来。于是疾病就乘势取代了健康。——(1902)7T257{CD 110.7}[51]
§129
The habit of overeating, or of eating too many kinds of food at one meal, frequently causes dyspepsia. Serious injury is thus done to the delicate digestive organs. In vain the stomach protests, and appeals to the brain to reason from cause to effect. The excessive amount of food eaten, or the?improper combination, does its injurious work. In vain do disagreeable premonitions give warning. Suffering is the consequence. Disease takes the place of health.—Testimonies for the Church 7:257, 1902?{CD 110.7}[51]
§130
胃内的战争
§131
184.还有一个患病和工作无效的原因就是消化不良。人若是滥用自己的消化器官，头脑就不能进行最好的工作。许多人匆促地吃下多样食物，使肠胃变成战场，头脑也就混乱不清了。——(1892)G.W.174(旧版){CD 111.1}[52]
§132
War in the Stomach
§133
184. Another cause, both of ill health and of inefficiency in labor, is indigestion. It is impossible for the brain to do its best work when the digestive powers are abused. Many eat hurriedly of various kinds of food, which set up a war in the stomach, and thus confuse the brain.—Gospel Workers, 174, 1892?(old edition)?{CD 111.1}[52]
§134
185.一餐吃太多种类的食物并不好。在一餐之中，水果，面包，加上其他许多并不相配的食物塞进胃里，我们所指望的后果，就只能是机能的紊乱了。——MS3,1897{CD 111.2}[53]
§135
185. It is not well to take a great variety of foods at one meal. When fruit and bread, together with a variety of other foods that do not agree, are crowded into the stomach at one meal, what can we expect but that a disturbance will be created?—Manuscript 3, 1897?{CD 111.2}[53]
§136
186.许多人吃得太快。还有人在一餐中吃了并不合适的食物。无论男女只要能记主，在肠胃受苦之时，心灵也受到多大的伤害，以及在滥用肠胃时，基督也受到何等的羞辱，他们就必鼓起勇气，克己自制，给肠胃一个恢复健康作用的机会了。我们坐在餐桌旁可以进行医疗布道工作，或饮或食，都为荣耀上帝而行。——MS93,1901{CD 111.3}[54]
§137
186. Many eat too rapidly. Others eat at one meal food which does not agree. If men and women would only remember how greatly they afflict the soul when they afflict the stomach, and how deeply Christ is dishonored when the stomach is abused, they would be brave and self-denying, giving the stomach opportunity to recover its healthy action. While sitting at the table we may do medical missionary work by eating and drinking to the glory of God.—Manuscript 93, 1901?{CD 111.3}[54]
§138
平静的胃和平静的性情
§139
187.我们应当照顾好消化器官，不可强加给它们许多不同的食物。人若在一餐中饱食许多种类的食物，乃是在伤害自己。我们应当吃对自己适合的食物，这比品尝桌上的每一道菜重要得多了。我们的胃没有一扇门户，可以观察其中消化的情形；因此我们必须用头脑来思考因果的关系。你若心神不宁，觉得事事不对劲，这也许就是因为你吃了大量不同的食物所致的痛苦后果。{CD 111.4}[55]
§140
Peaceful Stomachs and Peaceful Dispositions
§141
187. We must care for the digestive organs, and not force upon them a great variety of food. He who gorges himself with many kinds of food at a meal is doing himself injury. It is more important that we eat that which will agree with us than that we taste of every dish that may be placed before us. There is no door in our stomach by which we can look in and see what is going on; so we must use our mind, and reason from cause to effect. If you feel all wrought up, and everything seems to go wrong, perhaps it is because you are?suffering the consequences of eating a great variety of food.?{CD 111.4}[55]
§142
消化器官对我们终身的幸福有重大的作用。上帝已赐我们智慧，使我们知道应当采用何种食物。我们岂可不作有理性的男女，研究自己所吃的食物，什么对我们适合,什么会引起麻烦呢？肠胃消化不良的人，往往脾气也不好。他们觉得事事都不顺心，容易急躁动怒。我们若要彼此相安，就当多用心，保持一个宁静的胃。——MS41,1908[56]
§143
The digestive organs have an important part to act in our life happiness. God has given us intelligence, that we may learn what we should use as food. Shall we not, as sensible men and women, study whether the things we eat will be in agreement, or whether they will cause trouble? People who have a sour stomach are very often of a sour disposition. Everything seems to be contrary to them, and they are inclined to be peevish and irritable. If we would have peace among ourselves, we should give more thought than we do to having a peaceful stomach.—Manuscript 41, 1908?{CD 112.1}[56]
§144
（见第141，225，226，227，264，387，546，551，722段，食物种类过多或搭配错误的不良后果。）[57]
§145
[Harmful Effects of Too Great Variety of Food and Wrong Combinations 141, 225, 226, 227, 264, 387, 546, 551, 722][57]
§146
（见第415段，我们餐馆多种食物的搭配。）[58]
§147
[Combination of Many Foods in Our Restaurants—415][58]
§148
（见第441，467段，注意病人食物的搭配。）[59]
§149
[Care in Food Combination for the Sick—441, 467][59]
§150
（见附录一第19，23，25段，怀爱伦注意食物的搭配。）{CD 112.1}[60]
§151
[E. G. White careful in her food combinations—Appendix 1:19, 23, 25][60]
§152
水果和蔬菜
§153
188.一餐饭菜的样数不宜过多，以免饮食过度，造成消化不良。{CD 112.2}[61]
§154
Fruits and Vegetables
§155
188. There should not be a great variety at any one meal, for this encourages overeating, and causes indigestion.?{CD 112.2}[61]
§156
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。{CD 112.3}[62]
§157
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.?{CD 112.3}[62]
§158
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。——(1905)M.H.299,300{CD 112.4}[63]
§159
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.—The Ministry of Healing, 299, 300, 1905?{CD 112.4}[63]
§160
油腻的点心和蔬菜
§161
189.糕、饼、点心和蔬菜都在一餐吃下，会引起肠胃不适的。——Letter142,1900{CD 112.5}[64]
§162
Rich Desserts and Vegetables
§163
189. Puddings, custards, sweet cake, and vegetables, all served at the same meal, will cause a disturbance in the stomach.—Letter 142, 1900?{CD 112.5}[64]
§164
190.你家中需要有最好的助手帮你烹饪食物。在夜间的异象中，我看到某某长老生病了。一位有经验的医师对你说：“我注意到你的饮食。你在一餐中吃了太多种类的食品。在同一餐里进食水果及蔬菜，是会使胃分泌酸液，结果你血液不纯，并因消化不良而思路不清。”你应当了解身体的各器官，并予以善待。在饮食方面，你必须弄清因果的关系。——Letter312,1908{CD 112.6}[65]
§165
190. You need to keep in your house the very best kind of help for the work of preparing your food. In the night?seasons, it seemed that Elder ----- was taken sick, and an experienced physician said to you, “I took notice of your diet. You eat too great a variety at one meal. Fruit and vegetables taken at one meal produce acidity of the stomach; then impurity of the blood results, and the mind is not clear because the digestion is imperfect.” You should understand that every organ of the body is to be treated with respect. In the matter of diet, you must reason from cause to effect.—Letter 312, 1908?{CD 112.6}[65]
§166
191.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。——(1905)M.H.302{CD 113.1}[66]
§167
Sugar and Milk
§168
191. 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.—The Ministry of Healing, 302, 1905?{CD 113.1}[66]
§169
192.许多人在粥里加牛奶和大量的糖，以为自己是在实行健康改良。但是糖和牛奶一起吃容易在胃里引起发酵，因而是有害的。——[C.T.B.H.57](1890)C.H.154（见第533至536段，关于牛奶和糖。）{CD 113.2}[67]
§170
192. Some use milk and a large amount of sugar on mush, thinking that they are carrying out health reform. But the sugar and the milk combined are liable to cause fermentation in the stomach, and are thus harmful.—[Christian Temperance and Bible Hygiene, 57]?Counsels on Health, 154, 1890?[See Milk And Sugar—533, 534, 535, 536]{CD 113.2}[67]
§171
丰腻复杂的混合食品
§172
193.在餐桌上越少放置调味品和点心，对于进食的人就越好。一切调和复杂的混合食品都是对健康有害的。不会说话的牲畜从来不会吃这类混合食品，像人常常吃进胃里的那样。……{CD 113.3}[68]
§173
Rich and Complicated Mixtures
§174
193. The less that condiments and desserts are placed upon our tables, the better it will be for all who partake of the food. All mixed and complicated foods are injurious to the health of human beings. Dumb animals would never eat such a mixture as is often placed in the human stomach....?{CD 113.3}[68]
§175
丰腻复杂的混合食品是破坏健康的。——Letter72,1896[69]
§176
The richness of food and complicated mixtures of food are health destroying.—Letter 72, 1896?{CD 113.4}[69]
§177
（见第74段，丰腻和样数太多的饮食，在帐棚聚会中不是最好）[70]
§178
[Rich Foods and Variety of Dishes Not Best for Camp Meeting Diet—74][70]
§179
（见第673段，香味浓郁的肉食和油腻的糕饼点心）[71]
§180
[Combination of Spiced Meat, Rich Cakes and Pies—673][71]
§181
（见第十九章《甜食》）{CD 113.4}[72]
§182
[See Section XIX, “Desserts”][72]