断食日食谱
发布日期:2018-01-27 09:34
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Sadhguru tells us about the significance of Ekadashi, and how not eating food on certain days can bring health and vibrance to the body, and create the right situation for a human being to turn inwards.

萨古鲁跟我们说断食日这天意义重大。在特定的日子里不进食能够给身体带来健康和能量,并且能够为人类转向内在创造适合的情境。

Sadhguru: Ekadashi means the 11th day after the full moon and the 11th day after the new moon. The human physiology goes through a cycle called a mandala, approximately every 40 to 48 days. In this cycle, three specific days, which may be different from person to person and need not come with equal spacing, will arise when the body does not demand food. If you identify those days in your life and not give the body food – because it is not asking – a lot of your health issues will be handled by that simple pattern.

萨古鲁:断食日是指每个满月和新月之后的第11天。人体的生理系统进入一个循环期被称作曼陀罗期,大约是每40至48天,其中有3天特定的日子,身体是不需要食物的。根据个体差异,这三天的具体日期以及间隔时间都可能不同。如果你的身体识别出这几天,并且不进食——因为身体没有要求食物——那么很多健康问题都会得到解决,仅仅因为这个简单的模式。

This cycle in the system is something that most people can identify if they take away the nonsense of “so many calories, so much protein and so much mineral should be eaten.” If they listen to the body, these three days can be easily identified by most human beings. So it was told that three times in those 48 days, you should not eat. This was said because somebody observed his own system and from that he expressed this. But then people did not have the awareness so they fixed the Ekadashi for not eating. If you look, there are three Ekadashis in 48 days. It goes well. The possibility of opening the door within is more on this day.

系统中的这个循环是能够被多数人的身体识别的,只要他们能够丢掉那些愚蠢的想法,比如“我要摄取这些卡路里,还有丰富的蛋白质和矿物质。”只要他们听从身体,大多数人都很容易识别出这3天。因此说这48天里有3天,你不应该吃东西。之所以这么说是因为有人观察自身的系统并体验到这些。但是人们普遍缺乏这种觉知,所以才把断食日固定下来。如果你检视看看,48天里有3天断食日,身体运行得很好。在这几天,打开内在大门的可能性更高。

 

The reason is because the planet itself is in a certain state on that day, so if we keep our body light and available, our awareness will turn inward. The possibility of opening the door within is more on that day. If you have a full stomach, and you are unaware and dull, you will not notice it. So to stay alert and also to purify the body, you go without food on that day – you ate dinner the previous day and the next thing you eat is dinner on Ekadashi.

因为我们的星球在那些日子里处于特别的状态中,我们让自己的身体保持轻盈和开放,我们的觉知将转向内,所以在那几天里打开内在大门的可能性更高。如果你满腹食物,没有觉知、昏沉,你就无法觉察到这些。因此那几天不进食能保持警觉,并让身体获得净化——你在头一天晚餐后禁食,然后在断食日当晚再进食。

 

If you are unable to go without food – because your activity levels are such and you do not have the sadhana to support you – you can go on phalahara or fruit diet, which is light on the stomach so that your inner doors will open. Forceful denial of food is not the point. The point is to make everything into a conscious process. We do not want to compulsively eat like this, we choose.

如果你无法禁食——因为你的活动水平或没有适当的灵性练习来支持你——你可以吃水果餐(phalahara),这让你的胃的负担很轻,你的内在之门将会开启。不要进行强迫性禁食。让一切都处于一种有觉知的过程才是关键。我们不想带着强迫性去进食,我们要有意识地选择。

 

If you’re unable to fast the entire day, here are a few recipes that can serve as a light morning meal. Also, check out the article on how amla or Indian gooseberry is helpful while fasting. Further down are a few items that can make up your post-fast dinner.

如果你无法做到全天禁食,这里我们提供清淡的早餐食谱。紧接其后的是一些断食后的晚餐食谱供你参考。

 

 

Breakfast 早餐

 

Ashgourd Juice 

冬瓜汁(三人份)

Ingredients:
1、Ashgourd, 4-5 inch sized – 1
2、Lemon juice – 6 tsp
3、Black pepper powder – 3 tsp
4、Salt – 3 tsp
配料:
1、冬瓜10厘米左右-1片
2、柠檬汁-6茶匙
3、黑胡椒粉-3茶匙
4、食盐-3茶匙
 
Method:
1、Cut ashgourd, remove skin and seeds.
2、Blend to a smooth puree
3、Strain
4、Add lemon juice, black pepper powder and salt
方法:
1、剖开冬瓜,去皮去籽
2、搅拌成果泥
3、挤取
4、加入柠檬汁,黑胡椒粉和盐

 

Multi-grain Health Mix 

多谷物健康混合粉(三人份)

Ingredients:
1、Multi-grain health mix – 6 tbsp
2、Jaggery/Brown sugar – 6 tbsp
3、Water – 3 cups + ½ cup
配料:
1、多谷物健康混合粉-6汤匙
2、粗糖或红糖-6汤匙
3、清水-3杯半
 
Method:
1、Make a paste with the ½ cup of water and multi-grain health mix.
2、Boil the 3 cups of water and add jaggery.
3、When the jaggery dissolves, add the health mix paste and stir for a while so that lumps are not formed.
4、Let it cook for 3-5 minutes.
5、Serve hot.
方法:
1、将多谷物健康混合粉加入半杯水调制成糊状
2、将3杯水烧开后并加入粗糖
3、待粗糖溶解后即加入糊状的多谷物健康混合粉并搅拌片刻以免结块
4、煮3-5分钟
5、趁热食用

 

Dinner 晚餐

Brown Rice Kanji 

糙米粥(三人份)

Ingredients:
1、Brown rice – 1 cup
2、Green gram/Moong dal (with the skin on) – 1/3 cup
3、Salt – 1 tsp
4、Water – 3.5 cups
配料:
1、糙米-1杯
2、带皮绿豆-1/3杯
3、食盐-1茶匙
4、清水-3杯半
 
Method:
Mix all the ingredients in a pressure cooker and cook until the brown rice is soft and turned to a porridge consistency.Add more water if you need a lighter kanji.
方法:
把所有的材料都放进压力锅煮,直到糙米粘稠变粥状。如果喜欢较稀的粥适当加水。

 

Black Chana Sundal 

黑鹰嘴豆(三人份)

Ingredients:

1、Black chana, soaked overnight – 2 cups
2、Tempering (Tadka/Thalimpu/Thalidha Ulundhu) – 4 tsp
3、Salt – 1 tsp
4、Water – 4 cups of water
5、Grated coconut, fresh – 3 tbsp
配料:
1、浸泡一夜的黑鷹嘴豆-2杯
2、天焙茵-4茶匙
3、食盐-1茶匙
4、水-4杯
5、鲜椰蓉-3汤匙
 
Method:
1、Pressure cook black chana, salt, and water until the chana is cooked.
2、Add the tempering and fresh grated coconut to the cooked chana.
方法:
1、将黑鹰嘴豆、盐和水,放入压力容器烹煮至鹰嘴豆熟。
2、将天焙茵和新鲜椰蓉加入到烹饪好的鹰嘴豆。
*译者注:天焙茵是印度等国制作香料的方法。将整体或磨碎的香料在油或酥油中短暂地烘烤以释放它们的精油,从而使它们的香味更加芳香。但很多用天焙茵方法製成的香料都被统称为天焙茵,比如Tadka/Thalimpu/Thalidha Ulundhu等。

Beans-Carrot-Cabbage Poriyal 

炒豆角-胡萝卜-卷心菜(三人份)

Ingredients:
1、Beans, sliced – ½ cup
2、Cabbage, sliced – ½ cup
3、Tempering (Tadka/Thalimpu/Thalidha Ulundhu) – 4 tsp
4、Salt – 1 tsp
5、Grated coconut, fresh – 4 tbsp
配料:
1、豆角切段-半杯
2、卷心菜切片-半杯
3、天焙茵-4茶匙
4、食盐-1茶匙
5、鲜椰蓉-4汤匙
 
Method:
1、Cook the vegetables.
2、Add the tempering and fresh grated coconut to the cooked vegetables.
方法:
1、炒蔬菜。
2、将天焙茵和鲜椰蓉加在烹饪好的蔬菜里。

 

Fresh Papaya 

鲜木瓜

3 medium-sized pieces 

三块中等大小

Toor Dal Chutney 

木豆酱(三人份)

 

If you’d like to add a little flavor to your meal, try this chutney recipe that serves 3.

根据个人喜好,你可以适当加入面粉,请用这个配方制成3人份酱。

 

Ingredients:
1、Toor dal – 1 cup
2、Black mustard seeds – 2 tsp
3、Tamarind paste – 3 tsp
4、Tempering (Tadka/Thalimpu/Thalidha Ulundhu) – 4 tsp
5、Dried Red Chillies – 4
6、Ginger, sliced – 1-inch thick piece
7、Groundnut oil – ¼ cup
8、Salt – 1.5 tsp
配料:
1、木豆-1杯
2、黑芥末籽-2茶匙
3、罗望子膏-3茶匙
4、天焙茵-4茶匙
5、红色干辣椒-4个
6、生姜切片-约1英寸厚(2.54厘米)
7、花生油-1/4杯
8、食盐-1.5茶匙
 
Method:
1、Heat oil on a medium heat and add the toor dal, then mustard seeds and dry red chillies. Roast for 5 minutes and let them cool.
2、In a blender, add the roasted toor dal, mustard seeds and dry chillies along with the rest of the ingredients. Blend until a smooth paste is formed.
方法:
1、用中火把油加热,倒入木豆后再加芥末籽和干红辣椒,煎5分钟后即待其冷却。
2、把煎好的木豆、芥菜籽和干辣椒以及剩余配料都倒入搅拌机,搅拌至糊状。

 

Love&Grace,

Sadhguru

爱与恩典

萨古鲁

 

文章来源:isha.sadhguru.org/blog/yoga-meditation/demystifying-yoga/ekadashi
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