这世上有些事，我们总自觉大致有数：什么好，什么不好，什么要拥抱，什么要躲避。所以我们絮絮叨叨，对人对己，在谈话里翻来嚼去自以为烂熟于心的常识。但这种常识往往模糊浅薄，我们对它的了解停在了应该，从来没有决心毅力去执行，多数原因，可能是因为从来没有真正挖掘背后的为什么应该。营养和饮食，大概就是其中之一。至少对于我：一种食物不利人体是常识，如何不利，当有人把前因后果完整地展现给你，你的知识架构完成了，决心自然出来。因为每一口，你都知道你在对自己和孩子的身体做着什么伤害。你可能会下不了手。
这本书，彻底颠覆了我的饮食结构和生活方式，于是颠覆了我们家的饮食结构和生活方式。读书的起因是大儿子经历了一段时间的易燃易爆出言不逊动手动脚，学校没少接黄牌红牌，老师没少跟我谈过话。我可能是典型的焦虑性家长，为此两年里读了十几本英文育儿书，改了好几套管教方案，一会给他做善心手链，一会贴纸奖惩，一会零容忍政策，一会Plan B平等商讨原则。说实话，都有各自阶段的效果。但是这本书之后的饮食改变，对他的情绪平衡所起的作用，大大超出我的预期。公婆来看我们的一天，问他最近怎么那么安静，才恍然开眼，可能跟饮食改变有关。
个人喜好关系，我的读书笔记习惯直接摘抄原文不可忽略的重点，多是自己之前混沌不明的知识点，或者读来大为惊讶又深觉有理的地方，偶尔做些结构整理，所以往往不完整，但希望对大家有帮助和启发。精力有限，翻译一定不完美，但尽我所能，准确传达完整语意。
作者简介：
理查德森博士在牛津大学的曼斯菲尔德学院，领衔研究关于营养对大脑的作用，其研究极富知名度且有突破性。她是前任教师，对行为及学习问题儿童具有第一手的管理经验，她也是食品与行为研究慈善机构的执行主席。理查德森博士同时专攻注意缺陷多动障碍，自闭症和阅读障碍症，并与英国阅读障碍协会，食品标准局，高亢奋儿童援助机构保持着密切联系。
Your child's behaviour (and the mind-body links that create it) can be likened to an iceberg: only one small part is showing, but a whole lot more is going on beneath.
您孩子的言行（包括创造言行的身体心理链条）犹如冰山：只露一角，底下暗潮汹涌。
Performance 表现
Behaviour 言行
Thinking 思想
Feeling 感受
Emotion 情绪
Physiology 生理
Phase out (in diet) :
Obvious sugar/hidden sugar/simple carbs/too many saturated fats/too little protein/protein late in the evening/too few vegs/polyunsaturated cooking oils (veg oil)/additives/sweet drinks
Phase in (in diet):
Complex carbs/Essential Omega-3 fatty acid/a wide variety of food/plenty of deep-coloured veg and fruits/nuts, seeds and beans/olive oil or butter for cooking with/enough protein for morning, daytime and early evening/some carbs later in the evening/no artificial sweeteners or unnecessary additives/ plenty of water
饮食上逐步剔除：
明显的与隐藏的糖分/单一碳水化合物/过多饱和脂肪/过少蛋白质/夜晚摄入蛋白质/过少蔬菜/多元不饱和类食用油（植物油）/添加剂/甜饮料
饮食上逐步引进：
复合碳水化合/基础Omega-3脂肪酸/多样化食物/足量深色蔬果/坚果，种子与豆类/橄榄油与黄油为食用油/早间白天和傍晚的足量蛋白质/无人造增甜剂与非必要的添加剂/足量水
A 'reasonable' balance of macronutrients includes around half of total energy (calories) from carbohydrates, one-fifth from protein and one-third from fat.
宏量营养素的合理平衡包括: 约占能量（热量）一半的碳水化合物，占五分之一的蛋白质和三分之一的脂肪。
Don't overdo protein though, because too much protein can affect your kidneys. Your child needs to eat only a handful of protein (a quarter or less of the plateful) at any meal, but just vary the type. This could include lean meat, fish, eggs, cheese, nuts, or beans and pulses.
但是不要过多摄入蛋白质，因为过量的蛋白质能够伤肾。您的孩子每一顿饭只需要一只手的量的蛋白质（餐盘的四分之一或者更少），只是要多样化其种类。可以包含瘦肉，鱼类，鸡蛋，奶酪，坚果，或者豆类和谷类。
Refined sugars are so bad for your child because they deplete his body of B vitamins and essential minerals such as magnesium and zinc. Lack of these can lead to mental and physical disorders.
精制糖对您孩子的伤害极大，它们会扫荡劫空他身体里的维生素B和基础矿物质如镁和锌。这些东西的匮乏能导致生理疾病和心理障碍。
People eating junk food are more likely to suffer from depression.
食用垃圾食品的人更有可能得抑郁症。
Don't overload your stomach: The amount of food you can hold loosely between your cupped hands is enough for any one sitting.
不要给胃过大负担：您两只手合并能松散兜住的量对任何一顿膳食已是足够。
The biggest controlled trial of food additives and behaviour to date was published in 2004 by a group of UK researchers. The study involving 277 3-year-olds was designed to test the effects of the following artificial colourings and a preservative (E211). The results were telling:
一组英国的研究专家在2004年发布了一项关于食品添加剂与行为的对照试验，这是截止目前规模最大的相关试验。试验涉及277名3周岁儿童，旨在测试以下人工色素与防腐剂(E211)的负作用。结果如下：
The parents of children who got the 'additive cocktail' noticed a significant increase in their child's hyperactivity and related behaviour problems (poor concentration, temper-tantrums, fidgeting, disturbing others and difficulty going to sleep) compared with parents whose children were given the ordinary fruit drink. A particular striking finding was that the negative effects of AFCs on behaviour applied to the whole group of children, not just those who showed hyperactive behaviour or allergies before the tests started.
试验中喝了所谓“添加剂鸡尾酒”的孩子的家长，对比喝了普通水果饮料的孩子的家长，发现自己孩子明显变得高亢奋，且相关行为问题大大增加（注意力无法集中，发脾气闹情绪，坐立不安，爱影响他人并且入睡困难）。另一更为惊人的发现是，人工食用色素对行为的这些负作用，不仅仅是发生在测试之前本就有高亢奋行为或者过敏表现的孩子身上，而是发生在整组孩子身上。
Artificial food colourings (AFCS) 人工食用色素
- Tartrazin (E102):: a synthetic yellow azo dye ('azo' is the name used for a particular class of food colourings) found in sodas, ice cream, sweets, chewing gum, jam, yoghurt. It's commonly used in the UK but banned in Norway and Austria. Dr Neil Ward and the Hyperactive Children's Support Group found that drinks containing tartrazine triggered an excessive loss of zinc in the urine of children with ADHD.
- 柠檬黄 (E102)：一种人工合成的黄色偶氮染料（偶氮一词用于一组特别的食用色素里），见于汽水，冰激淋，糖果，口香糖，果酱，酸奶。在英国被广泛使用但在挪威与奥地利被禁。奈尔华德博士连同高亢奋儿童援助机构在患有多动症的儿童尿液里发现，含有柠檬黄的饮料能够引发大量的锌流失。
- Sunset yellow (E110): a synthetic yellow azo dye found in orange jelly, apricot jam, packet soups and canned fish and hot chocolate mixes! It's banned in Norway and Finland not in the UK.
-日落黄(E110)：一种人工合成的黄色偶氮染料，常见于橙色果冻，杏果酱，袋装汤，罐装鱼和热巧克力混合粉。在挪威与芬兰被禁，但不是英国。
- Carmoisine (E122): a synthetic red azo dye found in jams, sweets, sauce, yoghurts, jellies and cheesecake mixes. It's banned in Japan, Norway, Sweden and the US, but not in the UK.
- 红色酸性染料(E122)：一种人工合成的红色偶氮染料，常见于果酱，糖果，酱料，酸奶，果冻和芝士蛋糕混合粉。在日本，挪威，瑞典和美国被禁，但不是英国。
- Ponceau 4R (E124): also known as Cochineal Red, this is a synthetic red azo dye found in dessert toppings, jelly, canned strawberries and fruit pie fillings, salami and seafood dressings. It's banned in Norway and the US, but not in the UK.
- 丽春红4R (E124)：又名胭脂虫红，为一种人工合成的红色偶氮染料，常见于甜点点缀，果冻，罐装草莓和水果派夹心，萨拉米香肠和（欧洲腌制香肠）和海鲜酱。在挪威与美国被禁，但不是英国。
Preservative 防腐剂
Sodium Benzoate (E211): an antibacterial and antifungal preservative that can also be used to disguise the taste of poor-quality food. Most soft drinks contain sodium benzoate (or its close relative, potassium benzoate) to help prevent bacterial growth. It aggravates the symptoms of asthma, particularly when ingested in conjunction with tartrazine. Sodium benzoate can also react with vitamin C to form the aggressive cancer-causing compound benzene. And a new worry is the fact that manufactures often add some vitamin C to soft drinks, in an attempt to make them appear healthier.
苯甲酸钠(E211)：一种抗细菌真菌的防腐剂，也可用用来掩盖低质食品的味道。大多数软饮料会用苯甲酸钠（或其近亲，山梨酸钠）来帮助防止细菌滋长。苯甲酸钠会恶化哮喘症状，尤其在和柠檬黄同时摄入时。苯甲酸钠还会与维生素C发生化学反应而形成恶劣的致癌混合物‘苯’。而最新的忧患是事实上，生产商经常在软饮料里面加入维生素C，使其听上去更健康。
Monosodium Glutamate (MSG) 谷氨酸钠（味精）
The problem with MSG is that your child can get too much glutamate in its free form all at once from some foods (Chinese foods, ready meals, flavoured crisps and savoury snacks). If your child is intolerant to it he or she may suffer from physical symptoms like asthma, sneezing and a runny nose, or behavioural reactions including hyperactivity and fatigue. Other symptoms of what was once called “Chinese Restaurant Syndrome” can include headaches, flushing, heartburn, palpitations, chest pain, numbness or burning in or around the mouth, a sense of pressure around the jaw and face, and sweating.
味精的问题在于，您的孩子可能会一次性从某些食物里（中餐食品，微波炉食品，不同口味的薯片及咸味零食）摄入过多离子形态的谷氨酸。孩子如若对其有不耐反应，便可能在生理上会发生哮喘，喷嚏，流鼻水，在行为上可能高亢奋和极度疲劳。其他还有一度被称为"中餐馆症候群” ，包括头痛，潮红，心烧，心跳加快，胸痛，嘴巴周围麻木感或灼热感，下巴和脸部的压迫感，盗汗。
Sulphite dioxide and other sulphite compounds are used as preservatives in many foods. It's well known that sulphites may aggravate symptoms of asthma, and have also been linked with dizziness, nerve problems, blurred vision, stomach problems and reduction in levels of vitamin B1 (thiamine) in the body. It can aggravate symptoms in children with autism and other behavioural disorders.
二氧化硫以及其他硫类综合化合物常作为防腐剂用于很多食品中。众所周知，硫可以恶化哮喘症状，且与头晕，神经问题，视线模糊， 胃病和体内B1维生素下降有关联。还能恶化自闭症儿童和其他行为问题儿童的相关症状。
Some artificial sweeteners have been linked to behaviour or mood changes, and some are implicated as being carcinogenic. By far the most controversial of all the artificial sweeteners is Aspartame (E951)which has been implicated in at least 92 different health problems, including hyperactivity, aggression, anxiety, depression and migraine. Being very low in calories it's used in many 'low-sugar' foods and drinks.
某些人工增甜剂已与行为和情绪变化挂钩，有些则被疑似致癌。目前为止最有争议的人工增甜剂是阿斯巴甜(E951)，疑似与至少92中健康问题有关，包括高亢奋，暴力倾向，焦虑，抑郁症和偏头痛。由于热量很低，阿斯巴甜被用于诸多低糖食品与饮料中。
Toxic metal are known to be capable of causing adverse neurological (brain) symptoms. They include mercury, lead, cadmium and aluminium.
有毒金属可以引起各种不良神经系统（大脑）症状。包括汞，铅，镉和铝。
If your child suffers from any of the following, more omega-3 in his diet may help: excessive thirst; frequent urination; rough or dry patches on the skin - especially if this has a 'bumpy appearance or feel (this is 'follicular keratosis', and is usually most noticeable on the upper arms and legs); dull or dry hair (straw-like rather than silky); dandruff; soft or brittle nails; visual perceptual problems (unusual sensitivity to bright light in general, poor night vision, broader difficulties with visual attention and visuo-motor control); attention and concentration problems; mood swings, undue anxiety and a low 'frustration tolerance'; 'short fuse'; sleep problems
如果您的孩子患有以下情况，在他饮食里加入更多omega-3脂肪酸可能会有帮助：过分干渴；尿频；皮肤表面有粗糙或干燥区域-尤其如果呈疙瘩状或有疙瘩感（这是毛囊角化，最常见与上臂与腿部）；毛发枯黄干燥（质感如干草而不丝滑）；头皮屑；指（趾）甲柔软易断；视力问题（对普遍强光的异常敏感，夜视力差，更广泛的视觉注意力问题和视觉运动控制）；注意力和专注力问题；情绪反复；无端焦虑和低挫折承受力；易怒易爆；睡眠问题。
It can take up to 3 months for any effects to show up fully, because of the slow turnover of these fatty acids in the brain. If you don't see any improvements within 3 months then it's reasonable to conclude that fatty acid deficiency is not a major factor for your child.
可能需要最长三个月才能看到全部的效果，因为大脑里这些脂肪酸的转化很缓慢。如果三个月内仍然毫无进展，那么合理的结论是脂肪酸的缺失并不是您孩子问题的主要原因。
