生活治要

苏格拉底语录

言简意赅

《陋室铭》《微信铭》《交友铭》《老人銘》《養生銘》

1. Take a Walk Outside

Have you noticed that even a short walk outside can refresh and reinvigorate you? There are a lot of reasons why time spent outside is good for your mental health. If you live in an area where it’s possible, turn your walk into a nature walk to make the most of your time.

One of the biggest benefits of being outside is that you’re soaking up vitamin D from the sun. In fact, short walks are a great way to get vitamin D because it doesn’t take much time to absorb all the sunshine you need. Less time also means you’ll be reducing your risk of sun damage.

Vitamin D is the only vitamin that’s also a hormone, which promotes calcium absorption and activates genes that regulate the immune system and release dopamine and serotonin. This gives you a healthy boost of happiness.

2. Try a Breathing Exercise

Deep breathing is one of the easiest and best ways to lower your stress levels. When you breathe deeply, your body sends a message to your brain to calm down and relax. That message goes back out to the body, and your heart rate slows, and your blood pressure begins to drop.

Quora: Your breathing is closely related to the brain [mind] and gives relief from stress-anxiety. For a relaxed mind observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 10-15-20 minutes or more. You can sit or lie down, anywhere-anytime, neck straight and eyes closed. Never meditate with expectations but with awareness. Don’t fight your thoughts. With practice the mind will relax. Keep a reminder to observe your breath sensations throughout the day and night --before sleep, when reading, at work, at home, etc with eyes open or closed. Make this a lifetime habit to have a better life.

Best wishes--Counsellor.

1. zzzZZZzzz - Lack of sleep is the culprit behind aging and many other health related issues…and best of all…It’s free.
2. Fasting - According to Harvard aging-researcher Dr. David Sinclair, intermittent fasting is a very effective way of slowing the aging process, because in the fasted state, the body has a chance to repair cells.
3. Sauna - Regularly hitting the sauna is an incredibly cost effective anti-aging strategy. Especially considering that a regular schedule of saunas (three times a week) has shown to reduce all-cause mortality by 42%!
4. Cold showers - Just as heat has many positive anit-aging properties, so has getting cold. Short, but intense exposure to cold temperature increases blood flow and releases a cocktail of hormones, that essentially keep your cells young and vibrant.
5. Resistance training - Get your swell on! Growing muscle and getting stronger will protect you against many forms of cancer, prevent strokes and increase your quality of life. Muscle mass is correlated to longevity and health (up to a point).
6. Cardio or endurance training - Going for a run or doing burpess in your living room is free. Plus, a healthy cardio-vascular system is shown to prevent all kinds of cancer forms and even mental health issues.
7. Regulating stress levels - Meditation. Breathing techniques. Mental reframes. All free. All extremely potent anti-aging and life-quality enhancers. Why is this NOT taught in schools?
8. Eating more vegetables and less sugar - You’ve got to spend money on food anyway…Why not buy more veggies instead of candy bars? BONUS TIP: Find it hard to cook and prepare healthy meals? Get a blender and make yourself smoothies (blend the veggies together with tasty fruits).
9. Eating less meat and animal protein - Again, according to age-researchers Dr David Sinclair and Dr Valter Longo, excessive animal protein has shown to upregulate a hormone called IGF-1 (Insuling like Growth Factor). IGF-1 is not bad per se, as it also helps grow and maintain muscle. The problem is, that high levels of IGF-1 might be responsible for cancer cell growth.
10. Staying hydrated - Keeps your skin supple.
11. Not being broke - Although money has no direct correlation to do with the physical aspects of aging, money definately plays a role in psychological well-being. No, money by itself doesn’t make you happy. But as I can tell you first hand, a lack of money causes extreme worry. Anxiety and other mental health impairments caused by worry, have a measurable and researched impact on health markers. So save your money and invest it intelligently, so that you don’t have to spend all of it, to get your health back in your 50’s and 60’s.
12. Eating the right kind of fats - Eating the wrong type of fat, increases your risk of cardio vascular diseases, dementia and cancer. Reduce Omega-6 fatty acids intake and increase your consumption of Omega-3 fatty acids.

Either life entails courage and strong will power, or it ceases to be life. E.M Foster (revised by 本網）

参照下表(BMI)看体重是否符合健康标准

减少碳水化合物，我们都知道，米面糖等高碳水食物，会
导致体内炎症，而炎症被认为是心血管疾病的罪魁祸首。

1. Sugar from the store is refined sugar (can be brown or white). This contains no fiber.
2. Sugar in fruit is bound to fiber. This releases it slower with digestion and the blood sugars are not elevated as high as with refined sugar. 
3. The insulin response is much higher with refined sugar causing the extra calories being stored as fat. With sugar from fruit the insulin response is not an issue, nor is fat accumulation.
   

• It is true that a good vitamin D blood level can protects you from the severity of the Covid-19 coronavirus. When your vitamin D blood level is in the 50–80 ng/mL range (=125–200 nmol/L), the immune system is in top shape.
• At this level the polypeptides cathelicidin and defensin are released. Ray Schilling's answer to One of the main reasons so many die from the flu and coronavirus is because of pneumonia. Since we have pneumonia vaccines, why is it not standard procedure to have the public get vaccinated for pneumonia? They are powerful antiviral molecules that can bring an early Covid-19 coronavirus to a complete stop within 1 to 2 days.
• But this happens only at higher normal range vitamin D blood levels as indicated. In the US more than 40% of people are vitamin deficient with vitamin D blood levels of less than 10 ng/mL. This is why the Covid-19 coronavirus can jump from person to person, because a lot of people have a paralyzed immune system.

Intermittent Fasting

1. According to Dr. Longo intermittent fasting stimulates the stem cells of the bone marrow. Ray Schilling's answer to What is an example of fasting mimicking diet? This leads to new clones of lymphocytes (B cells and T cells), which are part of the immune system.
2. Dr. Longo has done detailed mouse experiments, which inspired him to develop a new diet plan. Patients would receive a fasting mimicking diet (FMD) on 5 days per month. The rest of the month would consist of a normal, balanced diet.
3. 5 days of the month the person would consume a low 600-800-calorie diet. This reduced calorie intake is enough to ensure adherence to the diet, but low enough to lead to enormous positive metabolic changes including youth-preserving stem cell stimulation.
4. I have followed a FMD for 3 years. It helps me to keep my weight (BMI) in the 21 to 22 range. I feel more energetic and I have no infections.

Sources of Potassium

Potassium is a mineral found in varying amounts in almost all foods. Our top 5 World's Healthiest Foods for potassium are Swiss chard, lima beans, potatoes, yams, and soybeans. Each of these foods provides more than a quarter of the daily recommended potassium intake. In addition, 61 of our listed foods are good or better sources of potassium by our Nutrient Rating System. All but 3 of the World's Healthiest Foods contain a measurable amount of potassium.

Along with sodium, chloride, calcium, and magnesium, potassium is an electrolyte, meaning that it helps to conduct electrical charges in the body. Like all the other electrolytes, our bodies have evolved elaborate systems to control blood levels in a narrow range.

According to Drugs.com, most adults need about 4,700 milligrams of potassium in their daily dietary intake. Potassium is an essential mineral that helps regulate the electrolyte balance in the body. It affects heart function, contraction of muscles and stimulation of responses to nerves. 

Vegetables are excellent sources of potassium. One cup of Lima beans has 955 milligrams, one medium plantain has 893 milligrams and 1 cup of sliced or chopped tomatoes 400 milligrams. One baked sweet potato with-skin has 508 milligrams,1/2 of a medium potato with skin has 422 milligrams and 1/2 of a medium avocado has 450 milligrams. Other vegetables rich in potassium include asparagus, pumpkin and mushrooms. One-half cup of fresh Brussels sprouts has 247 milligrams and 1/2 cup of fresh green beans has 187 milligrams. （上面兩份資料完全沒有提香蕉Banana)

別以為能救命的是醫生，其實是 你自己，養生重於救命

Lean muscle mass; Leg strength; Cardiorespiratory endurance; Physical mobility and flexibility.

How to fight inflamation:

Step #1: Eat to beat inflammation. Harvard experts warn that many “anti-inflammatory diets” are not grounded in science.  In this Special Report, you’ll discover the three best diet choices—plus essential food “do’s and don’ts” to help suppress inflammation levels. 

Step #2: Get moving! Fighting Inflammation reveals how much aerobic exercise (surprisingly little!)it takes to lower inflammation levels—and how too much exercise may actually provoke an inflammatory response. 

Step #3: Manage your weight. Discover the simple strategies to help you zero in on reducing abdominal fat—the kind that produces pro-inflammatory chemicals. For example, you’ll learn surprising no-pain secrets to help reduce sugar in your diet. 

Step #4: Get enough sleep. Inadequate sleep not only robs you of energy and productivity it also elevates inflammation—which is especially hazardous to heart health. Fighting Inflammation reveals 4 simple steps to help you get a healthier and more refreshing night’s sleep!

Step #5: Stop smoking. Kicking the habit can result in a dramatic reduction in inflammation levels within just a few weeks, experts say. Even if you’ve tried to quit before, the steps revealed in this Special Report can help you succeed!

Step #6: Limit alcohol use. When it comes to inflammation, alcohol can be either your friend or foe. Find out in this Special Report why a little alcohol may be helpful and how much is over the line for keeping inflammation in check.

Step #7: Conquer chronic stress. Chronic stress can spark the development of inflammation and cause flare-ups of problems like rheumatoid arthritis, cardiovascular disease, depression and inflammatory bowel disease. Fighting Inflammation reveals 10 powerful ways to help lower unhealthy stress. 

What habits may potentially contribute to a healthy and long life other than exercise?

1. Spend time in nature and outdoors

2. Sleep well with 7 to 8 hours per night

3. Drink green tea with lemon on a empty stomach

4. Have fruits as your first meal when breaking a fast or beginning your day (Will get digested quicker with fiber and nutrients)

5. Meditation (Morning/Night)

6. Yoga (class or at your own time)

7. Smile more :)

8. Laugh more :)

9. Eat whole foods

10. Avoid fake, processed foods

11. Eliminate sugars and sweetened beverages

12. Increase Vegetables, nuts, seed's, and plant based nutrition

13. Journal your ideas, thoughts, results, goals and plans to measure your progress

14. Maintain strong relationships with family, friends, and those in your community and circle of influence

15. Do one thing at a time. Multitasking isn't for us.

16. Break down problems and goals into simple solo and single steps day by day.

Other recommendations from my experience:

• Cooking your food at home

• Avoid spending on junk food

• Stretching daily

• Walking instead of elevator or driving

• Read more watch less media

• Control your breathing when stressed with nose breathing.

• Be in the present. Enjoy today do not dwell and lose time over tomorrow

• Focus on what's best for your right now, avoid concern over your neighbors, friends and societies constant messages about what you should do.

Manage your memory with DANCERS

There are steps you can take to enhance your memory and help to delay or even prevent dementia. Lydia Cho, a neuropsychologist with Harvard-affiliated McLean Hospital, suggests focusing on DANCERS, a set of lifestyle criteria created by Dr. James Ellison, former director of the geriatric psychiatry program at McLean.

D: Disease management. Maintain a healthy weight, don't smoke, and keep blood pressure, cholesterol, and blood sugar levels in line to help preserve cognitive function.

A: Activity. Any cardio exercise, like walking, swimming, and playing sports, is good for brain health. "Cardio can increase energy in the brain by improving oxygen and blood flow," says Cho.

N: Nutrition. Poor nutrition leads to poor brain health. The DASH, MIND, and Mediterranean diets emphasize whole fruits and vegetables, whole grains, lean meats, fatty fish, and healthy fats.

C: Cognitive stimulation. "Challenge your brain regularly," says Cho. "The more you engage your brain, the more likely you can retain memory."

E: Engagement. Research continues to show a reliable link between isolation and lower cognitive function. Any kind of social engagement is helpful.

R: Relaxation. Your brain needs adequate downtime. Do activities that you find relaxing, whether it's exercise, yoga, meditation, reading, or bathing.

S: Sleep. Sleep is when your brain cleans out toxins. To get the recommended seven to nine hours of sleep per night, practice good sleep hygiene. Examples: Set a sleep schedule and stick to it. Avoid any electronic devices for at least an hour before bedtime. Don't eat after dinner time.

How to Improve Your Memory:

• Exercise can improve memory and lower your risk for dementia

• Mentally challenging activities can improve your memory

• You can increase reading comprehension through meditation

• Vitamin B12 deficiencies can cause memory problems

  

  Here’s the full list of foods packed with vitamin K:

  • kale
  • collard greens
  • spinach
  • turnip greens
  • Brussels sprouts
  • broccoli
  • asparagus
  • lettuce
  • sauerkraut
  • soybeans
  • edamame
  • pickles
  • pumpkin
  • pine nuts
  • blueberries

  

Telomere （端粒酶）length enhancers

1. Lifestyle changes can have positive effects on telomere length. Examples are smoking cessation, weight loss and stress reduction.
2. Dietary changes: we know that fish oil (omega-3 fatty acids) supplements elongate telomeres as does a low-fat diet.
3. Supplements like vitamin D3, antioxidants (vitamin C and E) and astragalus (黄芪TA-65) elongate telomeres as well. The astragalus supplement, TA-65  showed a significant elongation of telomeres after 12 months while controls lost telomere length.
4. Exercise: in a 24-week experiment of care workers regular aerobic exercise  increased the telomeres by 67.3 base pairs.
5. Bioidentical hormone replacement  in aging people: when hormones are missing after andropause and menopause, the natural hormones need replacing, or the telomeres are shortening.
6. High cortisol levels  cause telomere shortening.
7. Human growth hormone  elongates telomeres via telomerase activation.
8. The fasting mimicking diet  (FMD) was shown to extend life and telomeres as well.

Turmeric contains about 3% to 5% curcumin, the main active ingredient in turmeric, which has anti-inflammatory, antibacterial, antiviral and antitumor properties.

When turmeric is mixed with honey, Two Powerful Antibiotics Even Experts Can't Explain.

Used for thousands of years in traditional Indian and Chinese medicine, this formula is said to prevent and treat most chronic diseases without any side effects.

The formula is simple: Measure 1-2 teaspoons of ground turmeric and 1/20 teaspoon of ground black pepper and stir into 1/4 cup of honey (black pepper increases the bioavailability of curcumin by 2000%).

姜黄含有约3%至5%的姜黄素，姜黄中的主要活性成分，具有抗炎、抗菌、抗病毒和抗肿瘤的特性。

当姜黄与蜂蜜混合时，两种强力抗生素甚至连专家都无法解释。

在印度和中国传统医学中使用了数千年，据说这种配方可以预防和治疗大多数慢性病，而且没有任何副作用。

配方很简单：量取1-2茶匙姜黄粉和1/20茶匙黑胡椒粉，再搅拌進1/4杯蜂蜜. 黑胡椒可使姜黄素的生物利用度提高2000%。

一个大苹果（约289g）热量为150大卡；一碗米饭（约200g）热量为232大卡。

Sweet Potatoes and regular potatoes both are nutritious

Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious.

Here’s a nutrient comparison of 3.5 ounces (100 grams) of white and sweet potato with skin, respectively :

While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.

Both types of potatoes also contain other beneficial plant compounds.

Sweet potatoes, including red and purple varieties, are rich in antioxidants that help fight cell damage in your body caused by free radicals.

Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anticancer and other beneficial effects in test-tube studies.

Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A.

Health benefits of Tomatoes

Consumption of tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer.

Heart health

Heart disease — including heart attacks and strokes — is the world’s most common cause of death.

A study in middle-aged men linked low blood levels of lycopene and beta-carotene to increased risk of heart attacks and strokes.

Increasing evidence from clinical trials suggests that supplementing with lycopene may help lower LDL (bad) cholesterol.

Clinical studies of tomato products indicate benefits against inflammation and markers of oxidative stress.

They also show a protective effect on the inner layer of blood vessels and may decrease your risk of blood clotting.

Cancer prevention

Cancer is the uncontrolled growth of abnormal cells that spread beyond their normal boundaries, often invading other parts of the body.

Observational studies have noted links between tomatoes — and tomato products — and fewer incidences of prostate, lung, and stomach cancers.

While the high lycopene content is believed responsible, high-quality human research needed to confirm the cause of these benefits.

A study in women shows that high concentrations of carotenoids — found in high amounts in tomatoes — may protect against breast cancer.

Skin health

Tomatoes are considered beneficial for skin health.

Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn.

According to one study, people who ingested 1.3 ounces (40 grams) of tomato paste — providing 16 mg of lycopene — with olive oil every day for 10 weeks experienced 40% fewer sunburns.

SUMMARY

Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.

Banana

A banana is an edible fruit produced by several kinds of large herbaceous flowering plants in the genus Musa. 

Nutrition Facts
Amount Per  1 extra small (less than 6" long) (81 g) 100 grams 1 small (6" to 6-7/8" long) (101 g) 1 medium (7" to 7-7/8" long) (118 g) 1 NLEA serving (126 g) 1 large (8" to 8-7/8" long) (136 g) 1 cup, sliced (150 g) 1 extra large (9" or longer) (152 g) 1 cup, mashed (225 g) 1 medium (7" to 7-7/8" long) (118 g)

Calories 105
% Daily Value*
Total Fat 0.4 g	0%
Saturated fat 0.1 g	0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg	0%
Sodium 1 mg	0%
Potassium 422 mg	12%
Total Carbohydrate 27 g	9%
Dietary fiber 3.1 g	12%
Sugar 14 g
Protein 1.3 g	2%
Vitamin A	1%	Vitamin C	17%
Calcium	0%	Iron	1%
Vitamin D	0%	Vitamin B-6	20%
Vitamin B-12	0%	Magnesium	8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Sources include: USDA

Which form of magnesium is best for sleep?

Some healthcare professionals have suggested that magnesium glycinate is the ideal form of the supplement. That's because glycerinate is an amino acid that helps your body best absorb the magnesium.

Bressack says that if you're looking to get a boost of magnesium from your diet, eat more dark, leafy greens and avocados. The National Institutes of Health has listed black beans, chia seeds, potatoes (skin-on), and almonds as a few of the highest-magnesium foods.

Sources of Calcium


Milk, yogurt, and cheese are rich natural sources of calcium and are the major food contributors of this nutrient to people in the United States. Nondairy sources include vegetables, such as Chinese cabbage, kale, and broccoli. Spinach provides calcium, but its bioavailability is poor. Most grains do not have high amounts of calcium unless they are fortified; however, they contribute calcium to the diet because they contain small amounts of calcium and people consume them frequently. Foods fortified with calcium include many fruit juices and drinks, tofu, and cereals. Selected food sources of calcium are listed in Table below.

DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet.

The DV for calcium is 1,000 mg for adults and children aged 4 years and older. Foods providing 20% of more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet. The U.S. Department of Agriculture's Nutrient Database Web site lists the nutrient content of many foods. It also provides a comprehensive list of foods containing calcium.
** Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.
*** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.

Nutrients in Kelp（海带）: Sea kelp is a natural source of vitamins A, B1, B2, C, D and E, as well as minerals including zinc, iodine, magnesium, iron, potassium, copper and calcium. In fact it contains the highest natural concentration of calcium of any food - 10 times more than milk.

Wallnuts nutritions:

Almonds Nutritions

Cashews Nutrition Facts:

Amount Per 1 oz (28.4 g) Calories: 157

Here are some of the major nutrients found in half of a medium-sized grapefruit:

• Calories: 52
• Carbs: 13 grams
• Protein: 1 gram
• Fiber: 2 grams
• Vitamin C: 64% of the RDI
• Vitamin A: 28% of the RDI
• Potassium: 5% of the RDI
• Thiamine: 4% of the RDI
• Folate: 4% of the RDI
• Magnesium: 3% of the RDI

Additionally, it is a rich source of some powerful antioxidant plant compounds, which are likely responsible for many of its health benefits.

SUMMARY:Grapefruit is low in calories and also provides a significant amount of fiber, vitamins, minerals and antioxidants.

向日葵卵磷脂乳化剂或补充剂是鸡蛋和大豆卵磷脂的绝佳替代品，因为它是素食、非过敏性、非转基因的，需要温和的提取方法，而不使用有害化学物质。

向日葵卵磷脂含有一些维生素和矿物质，这些维生素和矿物质是你的身体发挥功能和茁壮成长所必需的。特别是，它通常含有以下营养素： 磷 钾 钙 铁 胆碱 肌醇 Omega-3脂肪酸 Omega-6脂肪酸

当与膳食一起服用时，向日葵卵磷脂还可以帮助吸收几种脂溶性维生素，如维生素A、D、E和K，确保您能够满足这些关键微量营养素的日常需求。

Sesame seeds: The most magnesium rich food on this list is sesame. One tablespoon alone has 32 mg or 8% of the daily value. For comparison, 100 grams equates to 351 mg of magnesium. While these seeds may seem tiny, they are highly underrated with huge health benefits. Focusing on the benefits of sesame seeds and magnesium, studies conducted on both have shown a significant decrease in blood pressure for people with high blood pressure. Sesame oil is considered antihypertensive for the same reason that sesame consistently seems to normalize blood pressure levels.

Pumpkin seeds are one of the best natural sources of magnesium and an overall nutritional powerhouse. On top of 262 mg of magnesium in 100 grams, pumpkin seeds contain zinc, omega 3, tryptophan, and copper. Zinc supports prostate health, cell growth, sleep, immunity, mood and insulin resistance.Along with zinc, tryptophan is an amino acid that helps regulate sleep. Tryptophan converts serotonin into melatonin, also known as the sleep hormone. This process promotes a restful night’s sleep. Therefore, pumpkin seeds can be a great snack to help you relax and unwind before bed while giving your body some magnesium to keep your cells going.

One of the primary benefits of pumpkin seeds is their high protein content. A single serving of pumpkin seeds contains about 7 grams of protein, which is about 15% of the daily recommended value. This makes them an excellent source of plant-based protein for vegetarians and vegans.

Pumpkin seeds are also rich in healthy fats, including monounsaturated and polyunsaturated fats. These types of fats are essential for a healthy heart and help to lower cholesterol levels. Additionally, pumpkin seeds contain high levels of magnesium, which is essential for healthy heart function and strong bones.

Another important benefit of pumpkin seeds is their high fiber content. Fiber is essential for a healthy digestive system and helps to regulate blood sugar levels. It also promotes feelings of fullness, which can help to reduce overall calorie intake.

Pumpkin seeds are also a good source of vitamins and minerals, including zinc, iron, and vitamin E. Zinc is important for a strong immune system and healthy skin, while the iron is essential for healthy red blood cells and energy levels. Vitamin E is a powerful antioxidant that helps to protect the skin and eyes from free radical damage.

In conclusion, pumpkin seeds are a nutritious and tasty snack that is packed with essential vitamins and minerals. They are high in protein, fiber, healthy fats, and other important nutrients that are essential for overall health and well-being. Whether you snack on them as a standalone treat or add them to your meals and smoothies, pumpkin seeds are a great addition to your diet.

Pumkin Seeds

1 cup (129 g): Calories 721

Pigeon peas（木豆）provide a wide range of health benefits, including strengthening the immune system, improving heart health, lowering blood pressure, stimulating growth, and reducing inflammation. 100 grams of pigeon peas has 183 mg of magnesium. High magnesium foods are anti-inflammatory. Magnesium fights inflammation by reducing the inflammatory marker CRP. Low magnesium intake is often correlated with chronic inflammation, a driver of aging, obesity, and many chronic diseases. In some traditions, pigeon peas are applied topically to quickly bring down swelling and inflammation. However, eating the peas will offer more benefits with through fiber, protein, and other nutrients.

Pistachio

Peanuts

Brazil Nuts

Vitamin B17 interacts with other antioxidants — including vitamin A, vitamin C andvitamin E — along with pancreatic enzymes to break down and eliminate harmful cells from the body. This makes it beneficial for detox support, immunity and potentially even various forms of disease prevention.Vitamin B17, which has the scientific name mandelonitrile beta-D-gentiobioside, is considered a nitriloside, a natural cyanide-containing substance. Laetrile, the extract form of vitamin B17, is most well-known for potentially helping prevent cancer development through the production of hydrogen cyanide.This beneficial compound is released into the body’s tissues and targets and destroys mutated cells. Although more formal research is still needed to prove vitamin B17’s effectiveness, many alternative medicine practitioners use vitamin B17 to increase immunity. Cyanide is thought to be the main anti-cancer component of vitamin B17 but is not fully proven in clinical settings as of today.

Because the evidence is unclear, I recommend obtaining vitamin B17 from food sources rather than high doses of supplements. While food sources may provide smaller doses, they’re always a safer option that poses much less of a risk than extracts and pills. Apricot kernels and bitter almonds are most commonly used to create an extract form of vitamin B17. But almost all seeds and kernels from various types of fruits contain vitamin B17, such as apple seeds and pear seeds. Beans and certain whole grains also contain vitamin B17. According to the Vitamin B17 Organization, these are some of the highest sources of absorbable vitamin B17: 

• Apricots (kernels/seeds);
• Seeds from other fruits like apples, cherries, peaches, prunes, plums, pears
Lima beans; Fava Beans; Wheatgrass
• Almonds; Raspberries; Elderberries; Strawberries; Blackberries; Blueberries; Buckwheat; Sorghum; Barley; Millet; Cashews; Macadamia nuts; Bean sprouts; Bamboo shoots

Vitamin K2: Vitamin K2 (menaquinones) is found in meat, eggs, and dairy products and is also made by bacteria in the human gut, which provides a certain amount of the human vitamin K requirement.20 Human studies show that vitamin K2 is up to ten times more bioavailable than K1. Vitamin K2 remains biologically active in the body far longer than K1. For instance, K1 is rapidly cleared by the liver within eight hours, whereas measurable levels of K2 (MK-7) have been detected 72 hours after ingestion.10

The Rotterdam Heart Study, a large-scale, well-controlled clinical trial that tracked 4,800 participants for seven years, revealed that participants who ingested the greatest quantities of vitamin K2 in their diet experienced a better cardiovascular condition than people who ingested the least.21 High intakes of vitamin K2 also corresponded to less calcium deposition in the aorta, whereas participants who ingested less K2 were more likely to show moderate or severe calcification. Animal studies suggest vitamin K intake not only blocks the progress of further calcium accumulation, but also induces 37% regression of preformed arterial calcification.

K2 is a fat soluble vitamin is one that is absorbed in the intestines along with fat. Fat soluble vitamins are stored in the liver. Vitamin K plays a vital role in blood clotting as well as bone calcification; both vital body functions for healthy living and disease free aging. The Recommended Daily Allowance (RDA) for adult females is 65 mg and 80 mg for men. For children and infants the RDA is 5 mg.

Poor diet is one of the factors playing into a vitamin K deficiency (as well as other important vitamin and mineral deficiencies). There are a few common contributors to promoting a deficiency in vitamin K. Are any of these familiar to you?

• Long term use of antibiotics
• Intestinal problems such as chronic inflammatory bowel disease
• Cholesterol lowering pharmaceuticals

Basically since vitamin K is produced by friendly bacteria in the gut, any disruption in the intestines can result in a decreased ability of the body to absorb or produce vitamin K.

As with any vitamin, mineral, or other nutrient, fresh, whole foods are the very best source. Along with it you’ll get more nutrients and all your body needs to properly assimilate it.

Food Sources of Vitamin K2:

The best food sources of vitamin K are leafy green vegetables: (There are other foods that offer vitamin K too)

• Spinach; Kale;
• Broccoli; Brussels sprouts;
• Cabbage; Cauliflower
• Soybeans; Cow’s milk; Lettuce; Asparagus; Collard greens; Bok Choy; Peas; Parsley; Green tea; Lentils; Split peas

Once again I want to emphasize that eating a variety of these foods in your daily diet is the best way to obtain vitamin K. However if for some reason you can’t consume these or they aren’t enough, consider a high quality vitamin K supplement. Generally speaking a deficiency in vitamin K is usually due to a problem with absorption rather than a lack in the diet. If you suspect you are vitamin K deficient I urge you to pinpoint the cause and act accordingly.

Symptoms of Vitamin K Deficiency

• Easy bruising
• Gastrointestinal bleeding
• Nosebleeds
• Heavy menstrual bleeding
• Blood in the urine

People with certain diseases are more likely to be deficient in vitamin K. These include celiac disease, chronic inflammatory bowel disease, cystic fibrosis, and cholestasis to name a few. Despite the fact that vitamin K is a fat soluble vitamin there are no well documented or known toxicity problems. However it is not recommended to take supplements of this vitamin if you are taking anticoagulant drugs.

Tryptophan 色氨酸

The scientists believed that tryptophan — an amino acid found in tree nuts — played a key role in these outcomes。They found that eating tree nuts allowed for better metabolization of tryptophan in the gut：

• Tryptophan metabolites are known to have cardioprotective benefits.色氨酸代谢物已知具有心脏保护作用

• In the intestine, tryptophan is metabolized by the gut bacteria into indole and indole derivatives,在肠道中，色氨酸被肠道细菌代谢为吲哚（靛基质）和吲哚衍生物

• Tree nuts comprise plenty of heart-friendly vitamins, minerals, and antioxidants.
• New research reveals that tree nut consumption can aid in tryptophan metabolization in the gut.
• Tryptophan metabolites are known to have cardioprotective benefits.
• After eating tree nuts, participants experienced lower heart rate and blood pressure.
• More research is required to understand how tryptophan interacts with the body.

The best food sources for tryptophan: 色氨酸食物來源

色氨酸是婴儿正常生长以及产生和维持身体蛋白质、肌肉、酶和神经递质所需的氨基酸。它是一种必需的氨基酸。这意味着你的身体不能产生它，所以你必须从饮食中获得它。

作用

人体利用色氨酸来帮助制造褪黑激素和血清素。褪黑素有助于调节睡眠-觉醒周期，血清素被认为有助于调整食欲、睡眠、情绪和疼痛。

肝脏还可以利用色氨酸产生烟酸（维生素B3），这是能量代谢和DNA生产所需的。为了使饮食中的色氨酸转化为烟酸，身体需要有足够的： 铁，核黄素，维生素B6，

食物来源：

色氨酸存在于：干酪，鸡蛋清，鱼，牛奶，葵花籽，花生，南瓜籽，芝麻，大豆，火鷄

Participants were given a 1.5 oz portion daily, which “is considered a moderate serving size,” revealed Rydyger. During the trial, the nuts consumed were cashews, walnuts, pine nuts, almonds, pecans, hazelnuts, Brazil nuts, pistachios, and macadamia(夏威夷-澳洲堅果）.

Calories in One Meal

一个鸡蛋50克的热量= 78 calories

二两三文鱼的热量 = 200 calories

花生酱one tablespoon of peanut butter = 94

杏仁奶one cup (240ml) of almond milk = 60

猕猴桃one kiwi fruit = 42 with 106%Vc,

奶油果one (201g) avocado = 322 with fat 29g 44%daily (Saturated 21%), Magnesium 14%, Vc 33%, Vb6 25%

熟土豆one 369g potato = 283, Steamed new potatoes with the skin left on one serving of potatoes provides almost 45% RDA Vc, and 10%  VB6, a vitamin required for neurotransmitter synthesis and cardiovascular system health.

面包 Bread Bun (100g) = 279, sodium 511mg, fiber 2.3g, Vd 23.3%, folate 34.9%, iron 12.9%, niacin 23.3%.

敬请大家一起呼吁：祖国文明建设应从央视和国营媒体禁刊酒类广告做起。酒，从精神到肉体已经伤害了无数国人！-《海外南开人网》敬启

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