音频链接： 喜马拉雅｜时间管理100讲
The basis of time management is energy management.
时间管理的基础是精力管理。
The basis of energy management is managing one’s cadence and rhythm.
精力管理的核心是管理自己的节奏与节律。
After we mastered the habits of sleeping well and then have been exercising, we can then focus on eating!
当我们能够睡得很好，也能常常运动之后，那我们就要非常关注吃了！
In today’s society, most poor health is due to two things: lack of exercise, and eating the wrong things!
现代人身体不好，多半是由于缺少运动，以及“吃错了”！
We all learned about the healthy food pyramid, but few people successfully follow it and this is a problem. A habit problem.
大家都知道饮食的金字塔，但是很少有人能做到，这是习惯的问题。
Therefore, today we will talk about the kind of diet we need to maintain our energy levels.
既然这样，那今天我们就来谈谈饮食的标准。
What does it mean to have a healthy diet?
健康饮食的标准是什么呢？
There are four criteria:
1. Eat enough protein
2. Control your blood sugar level
3. Control your hunger
4. Don’t eat too much at each meal
就是要维持最好的蛋白质的吸收，保持血糖的平衡，不易饥饿，也不易囤积，就是这四条标准。
How specifically do we achieve each of these four core principles of healthy eating?
那具体要怎么做呢？
Here’s what I recommend:
我要推荐大家这样做：
First, pay attention to the quantity and quality of foods you eat at each meal.
第一，注重饮食的顺序。每一餐保证饮食的质量和数量。
Eat healthy in the morning, eat fully at noon and eat littleat night.
早上要吃好，中午要吃饱，晚上要吃少。
If this order is reversed, and you eat more at night like most people do, then the quality of your sleep will be poor;
如果把这个顺序颠倒了，晚上吃得多，睡眠就会不好；
If you do not eat properly in the morning, you will not be able to work efficiently because your blood sugar will be depleted by noon. 80% of the glucose or blood sugar in our bodies must be supplied to the brain. Therefore, if you do not eat well in the morning and you experience hypoglycemia or low blood sugar, then your brain won’t operate well.
如果早上没吃好，到不了中午，你就会由于低血糖，进行不了脑力劳动了。因为我们身体里80%的葡萄糖都要供给大脑。早上没吃好造成低血糖了，大脑也就转不动了。
So, it’s very important to maintain a healthy balance of blood sugar!
所以保持血糖的平衡很重要！
It’s very important for a healthy diet to eat the right kinds and quantities of food at the right time.
要想身体健康，饮食顺序真的很重要！
Second, pay attention to the type of food you eat.
第二，注重饮食的种类。
We eat three meals a day, and I recommend you to divide every meal into four parts.
首先，我们一天吃三顿饭，每一顿推荐大家吃4份。
The four parts are: energy grains, colorful fruits and vegetables, meat protein and non-meat protein.
这4份分别是：能量五谷、缤纷果蔬、肉类蛋白和非肉类蛋白。
Most people today eat refined or white rice and flour every day, but eat little grain.
现代人每天吃精米精面较多，五谷吃得很少。
Refined rice and flour are processed by the body very quickly and release glucose immediately, which leads to a spike of glucose followed by a sharp decline in our blood sugar levels. Coarse grains, on the other hand, are more difficult to digest and therefore are digested much more slowly providing a continuous and steady stream of glucose over a period of time.
而精米精面会快速释放葡萄糖，这就导致我们身体里的葡萄糖忽高忽低，摄入一些粗粮能让我们的葡萄糖慢慢地、持续地分解。
Therefore, eating unrefined and coarse grains will supply glucose to us through the afternoon and well into the night.
这样就使我们在中午或者傍晚没有进食时，也能有葡萄糖的供应。
A second concept to focus on is how much we eat and how many fruits and vegetables we should eat. The proper balance of fruits and vegetables gives us vitamins and minerals we need to boost energy levels.
其次，我们吃了多少肉，就要吃多少水果和蔬菜。让维生素和各种微量元素能够综合。
At the same time, we have to eat enough proteins. We can get this from milk and beans. Many of us try to eat meat to get additional protein but meat contains a lot of fat, so I recommend that get protein from other sources.
与此同时，我们还要补充蛋白质，通过奶类、豆类来补充。因为肉类含有大量的脂肪，所以补充蛋白质建议不要单纯地只使用肉类。
Three meals a day. 4 parts to every meal.
所以，我们每天要吃三顿饭，一顿要吃4份.
My father's blood sugar was high before. I helped him control his blood sugar by teaching him how to change his diet.
我的父亲之前血糖较高，采用了这样的饮食法，血糖得到了很好的控制。
I have asked traditional Chinese doctors as well as western doctors and they believe this diet:
我也曾经询问中西医的意见，他们也认为这是一种相对科学的饮食方法。
Three meals a day, four parts per meal. How much of each part should we have? I will tell you.
我们每天三顿，每顿4份，那这4份究竟是多大的量呢？
A fistful of energy grain;
一拳头的能量五谷；
A fistful of colorful fruits and vegetables;
一拳头的缤纷果蔬；
A fistful of non-meat proteins;
一拳的非肉类蛋白；
A palm sized amount of meat;
一巴掌的肉类蛋白；
Let me now talk to you about the 3333 method:
接下来，我再谈谈如何搭配这3333：
Each meal should include the four parts – grain, fruits and vegetables, non-meat proteins like nuts and beans and a small amount of meat proteins. Think of the 4 digits in 3333 as each of these portions.
每一餐包含4份，分别是能量五谷、果蔬、肉类蛋白、非肉类蛋白，比如坚果、豆类。每餐按照3333饮食法搭配。
Now think that each of these portions can be one of several different kinds of foods cooked in different ways.
我们用红绿灯的烹饪方式来进行讲解：
There three different ways we can think of the foods and how they are cooked… think of them like a traffic light:
三种不同的烹饪方式就如同交通的指示灯：
Red light cooking is high in oil, salt, sugar and calories.
红灯的烹饪方式是：高油、高盐、高糖、高热量，尽量避免食用；
Red means stop – stop eating this.
红色意味着要慎重食用。
Yellow light is slightly higher oil sugar and salt. Eat cautiously.
黄灯的烹饪方式是：较高的油、糖、盐，慎重食用；
Green light is fresh, natural and original foods the way they are found in nature without extra ingredients. It is recommended we eat these every day.
绿灯的烹饪方式是：新鲜、天然、原味，建议每天食用。
Minimize the use of fried, stir-fried and other oil-based cooking methods, and I recommend you to use the cooking method of green light foods.
油炸、爆炒等烹饪手法要尽量少用，我要建议大家更多采用绿灯的烹饪手法，例如：蒸煮、凉拌、炖、烫......
Many have protested the green light foods. They say that these foods are not delicious!
那很多人就会抗议说：这样不好吃！
Indeed, I admit, it may not be as delicious, but in order to stay healthy and live a few more years, it is recommended that you gradually get used to the light, natural unaltered flavor of fresh food.
的确，可能会不太够味，但是为了身体健康多活几年，建议大家慢慢习惯清淡、原味、新鲜的食物。
Do you understand the 3333 method?
你了解3333饮食法了吗？
4 portions and each portion has three possible levels of healthiness: red, yellow and green. The goal is 4 portions with each as green as possible.
每餐分成4份，每份有三种烹调方式：红、黄、绿。目标在于尽量做到健康烹调。
A healthy diet focuses first on healthy food for the body, followed by good taste for the mouth.
饮食的重点在于给我们身体健康，其次才是满足口欲的美味。
Of course, if you can do both that would be great, wouldn’t it?
当然如果大家能做到既健康又美味，那就非常非常棒了！
Over the past few years, I have visited Chongqing to teach almost a dozen classes, and each time I was invited to eat their famous hot pot, but every time I silently smiled and sadly refused, because I want to insist on the healthy diet habit of 3333 and maintain the right balance of foods for my body and mind.
这一年多来，我到重庆讲了十多次课，每次都有人邀请我吃重庆的麻辣火锅，而我每次都默默微笑，含泪拒绝，因为我要坚持自己3333的健康饮食习惯，保持健康的身体状态。
Over these past few years, I have only eaten hot pot once as a guest with my friends. My perspective is that hot pot is delicious, but in order to remain healthy and have more exuberant energy, I still insist on the dietary principle of 3333.
这一年多以来，我只有一次在别人的盛情难却之下吃了一次火锅，我的感悟是：火锅好吃，但为了健康，为了让自己有更旺盛的精力，还是坚持3333良好的饮食原则吧。
3333 every day, and keep your diet balanced and healthy;
每天3333，做到饮食平衡；
Eat well in the morning, eat fully at noon, and eat little at night;
早上吃好，中午吃饱，晚上吃少；
Maximize green light cooking, and try to use fresh and natural ingredients.
优先选用绿灯的烹饪方式，尽量选用新鲜天然的食材。
Does the 3333 diet structure make sense to you?
3333的饮食结构大家学会了吗？