|
Dr. Charles Mok want I to talk about Nutrition 101. 查爾斯·莫克博士想讓我來談?wù)劆I養(yǎng)101 There’s a whole host things you can learn about nutrition. 關(guān)于營養(yǎng)學(xué) 你可以學(xué)習(xí)一堆知識 You have a whole degree on it, or a Master or a PhD. 有個碩士或者博士的完整學(xué)位 But we’re talking about some basics in nutrition, 但是我們在討論營養(yǎng)學(xué)的一些基礎(chǔ)知識 and things that a lot of people are grossly misinformed on, 即很多人被嚴(yán)重誤導(dǎo) or have completely the wrong idea of what represents a healthy diet nutrition. 或者完全錯誤理解什么代表了健康飲食的營養(yǎng)學(xué) We’re talking about nutrition. We’re talking about basically what we’re eating. 我們在談營養(yǎng) 基本是在討論吃的食物 What are we putting in our mouths. You’re what you eat. 我們吃什么就是什么 人如其食 Is that true? Of course, it is. 這是真的么？的確如此 We know a certain foods are inflammatory. 我們知道有些食物會引發(fā)炎癥 They lead to premature aging and premature disease. 它們會導(dǎo)致人過早衰老或生病 These are diseases of aging 這些是早衰的疾病 that we are exposed to inflammation and we get more of it. 這種吃多了食物 我們就容易發(fā)炎 Cancer clearly linked to your diet. 癌癥顯然與你的飲食相關(guān) So I’m gonna talk about what foods help you lose weight, be healthy, 因此我打算探討哪些食物可以幫你減肥 讓你健康 reduce your risk of breast cancer, cancer in general, 降低你患乳腺癌或者總體患癌的風(fēng)險 reduce your risk of heart disease and other chronic illnesses. 降低你患心臟病和其它慢性病的機率 So first let’s talk about some principles of eating. 首先 我們來談?wù)勶嬍吃瓌t You know we have processed foods, 你知道我們食用加工食品 which is where they’ve taken… the manufacturers taking 這是他們的來源地……生產(chǎn)加工廠商將 foods that are very rich in energy, 富含能量的食物 and turn into a bar or a stick or a chip, 加工成條狀 棍狀 或者片狀 so we can consume it. 以便我們食用 And our bodies are programmed to digest. 我們的身體有消化系統(tǒng) When we digest foods that are very unhealthy, 當(dāng)消化很不健康的食物時 we’re program to try to go after salt 我們的消化順序是先吸收鹽 and go after fats and go after simple sugars. 然后是脂肪 接著是單糖 And the foods that are very healthy for us 那些對我們來說很健康的食物 tend not to taste so appealing to our taste buds, 或許嘗起來不怎么好吃 because we trained ourselves to eat a lot of sugar, a lot of fats. 因為我們習(xí)慣吃大量的糖和脂肪 So let’s say a bowl of broccoli 比如說一碗西蘭花 might not taste as appealing as a bowl of potato chips, 或許嘗起來不如一碗薯片好吃 but obviously, we’re supposed to eat more broccoli and less potato chips. 可顯然 我們應(yīng)該多吃西蘭花少吃薯片 When you processed foods, a few things happen. 當(dāng)你加工食物 會發(fā)生一些情況 First, after taking the most energy dense portions of the… 首先 我們會提取能量最密集的部分 從…… say… the agriculture or the farming industry, 比如……農(nóng)業(yè)或者農(nóng)產(chǎn)品加工業(yè)上 and they turn into something that’s easy to 將食物轉(zhuǎn)變成易于攜帶的 be portable, to be put in a box and take with you, 裝進(jìn)盒子里讓你隨身攜帶 to eat on the road and something that tastes very good. 在路上吃 這些口感不錯的食物 So let’s imagine we take a process… very simple process versus non-processed food. 讓我們想象一下…… 簡單加工對比完全沒加工的食物 Imagine an orange. You buy an orange 想象一下你買了個橙子 and you buy an orange and it’s got a skin on it. 你買了個橙子 外表有皮 You peel the skin off. That take some calories and work to do that. 你剝皮 這需要你費力耗能 It’s got some little fiber pieces on the outside. 它外邊還有些纖維 And you chew it. You’re taking some energy to chew it. 咀嚼它需要消耗你的能量 And then your body’s got to digest the pulp and absorb the orange. 然后你的身體開始消化果肉吸收橙子 Okay, oranges are loaded with sugar. 好 橙子富含大量糖分 But that sugar rise comes relatively slow, 但是它升糖相對緩慢 compared to orange juice which has been processed. 和加工過的橙汁相比 Orange juice, they take in the pulp out of it generally. 橙汁 通常是將果肉剔除 It’s a pure sugar and you drink it, 你相當(dāng)于喝下了一杯純糖水 and you get that instant sugar rise. 瞬間你的血糖升高 When you get the instant suger rise, your body activates insulin, 當(dāng)你的血糖瞬間升高 這會激活你體內(nèi)的胰島素 and start storing that as fat 然后將糖作為脂肪保留 unless you’re currently exercising or something like that. 除非你當(dāng)時在鍛煉或者從事類似活動 So eating an orange, I’m not recommending eat oranges, 所以吃橙子 我不是在推薦吃橙子 but I’m saying if you eat an orange, 我在說如果你吃橙子 you will get less sugar spike. 你的血糖較少會飆升 and less health detriment than eating orange juice. 比喝果汁更少危及健康 Take it a step further, 更進(jìn)一步 imagine you eat a piece of bread, 想象下你吃一片面包 you chew the bread that has been enriched. 你咀嚼富含營養(yǎng)的面包 They take the flour and beat it such that you digest easily. 他們將面粉打細(xì)以便你易消化 And you get an instant spike in your blood sugar. 你吃面包的瞬間血糖就飆升 In fact something called the Glycemic Index which we measure the sugar in foods. 事實上 食物升糖指數(shù)是用來衡量食物中的碳水對血糖指數(shù)的影響 It’s based on glucose being 100. 它是基于葡萄糖值為100 Whereas a vegetable, you’ve got to chew it, 然而一種蔬菜 你得咀嚼它 and your body has a slow time digesting it, 你身體需要時間慢慢消化它 digests it over maybe minutes to hours. 完全消化或許要數(shù)十分鐘或好幾個小時 And you don’t get the rise in sugar, 你的血糖不會升高 even have the same amount of carbohydrates in vegetables as bread. 即使蔬菜當(dāng)中的碳水含量和面包一樣多 You don’t get a sugar spike from vegetables like you do with bread. 蔬菜不會像面包那樣讓你血糖飆升 You don’t get it from legumes either. 豆類也不會 And we can talk about that later. 我們可以稍后再談這個 So something called thermogenic properties of foods. 有個概念叫食物的生熱屬性 And the thermogenic properties of foods mean 它意味著 do the foods require calories to be metabolized. 食物需要熱量被分解代謝 In order to get the food in your body, 為了讓身體獲得食物 do you burn calories? The answer is yes, certain foods. 你需要消耗熱量么？沒錯 某些食物確實如此 Oils, you do not. Sugars, you do not. Most refined foods, you do not. 而油 糖 大多數(shù)精加工食物 則不需要 Most processed foods you do not, meats jelly not, 絕大多數(shù)加工食物你不需要 肉 果凍不需要 but vegetable proteins, you do. 但是蔬菜蛋白質(zhì) 你需要 So if you eat vegetables, it actually burns a lot of calories to consume. 所以 如果你吃蔬菜 事實上需要消耗大量的熱量 So if you ate 100 calories of, saying… 所以如果你吃100大卡的 比如…… some vegetable mix, you might burn about 20 calories digesting them. 一些蔬菜混合物 你大概要燃燒20大卡 There are no foods that burn more calories digesting than eating. 消化比咀嚼要消耗更多的熱量 Some people think that foods like celery or mushrooms, 有人認(rèn)為芹菜或蘑菇這樣的食物 because they have such a low calorie content, hard digestive, 因為他們熱量低 難消化 actually have a negative calorie balance. 實際上是負(fù)卡路里平衡 They really don’t, but about zero. 他們確實沒多少熱量 大概是零 Okay, so thermogenic properties of foods, whole foods vs. processed foods. 好 這就是食物的生熱屬性 原始食物與加工食物 Let’s go over the whole protein issue. 讓我們來回顧下完全蛋白質(zhì)問題 I hear all the time, “Well, I’m trying to lose weight, some eating protein shakes.” 我總聽到 “嗯 我在試圖減肥 在喝蛋白奶昔” or “I’m adding protein in my dairy, eating a bunch of protein.” 或者“我在奶制品中增加蛋白質(zhì) 吃大量的蛋白質(zhì)” As if you could eat more and lose weight. 就好像你多吃就可以減重 This is nonsense. Okay? 這是胡扯 好么,？ The average female who has moderate activity 活動量中等的女性一般 needs about 45 grams of protein a day, 每天需要大概45克的蛋白質(zhì) the average male needs about 55 grams of protein per day. 男性一般大約每天需要55克的蛋白質(zhì) Now if a man is trying to build muscle 如果男性在試圖增肌 or woman’s trying to build muscle, they’re very active. 或者女性在試圖增肌 活動量充分 You can maybe about double that. 或許可以加倍 Okay, but not triple or quadruple it. 好 但是不可以三倍或者四倍 So do we really need these proteins added to our shakes, 那么我們真的需要往奶昔里添加蛋白質(zhì)么,？ and proteins added to the food, and proteins added to any of your chicken? 添加蛋白質(zhì)到食物 或到任何雞肉中么,？ So first I wanted to stop the idea that you need a bunch of protein. 首先我想叫停你需要大量蛋白質(zhì)的想法 When you eat more protein than your body will store in muscle 當(dāng)你多吃了大量體內(nèi)無法存儲的蛋白質(zhì) and use for normal activities, you simply store it as fat. 普通活動是無法利用的 它們只會作為脂肪被存儲起來 Okay, your body is doing it to turn nutrients into different nutrients. 好 你的身體在將營養(yǎng)物質(zhì)轉(zhuǎn)換成其它營養(yǎng)成份 So eating extra protein is potentially going to make you fat, 因此吃過多的蛋白質(zhì)肯定會讓你變肥 especially if you eat protein powder. 尤其是吃蛋白粉 Okay, protein powder is one of the very big 好 蛋白粉是最大的 misleading pieces information that people have. 最具誤導(dǎo)的信息之一 If you’re malnourished, you’re in a nursing home 如果你營養(yǎng)不良 在療養(yǎng)院 or you’re starving yourself and you’re working out trying to gain muscle, 或者在餓自己 在鍛煉去增肌 maybe protein powder will help in certain settings. 或許蛋白粉在某些時候有助 It’ll help, if you need the protein powder to get protein. 如果你需要獲取蛋白質(zhì) 蛋白粉或許有助 However, if you’re getting 45 or 55 grams of protein a day, 盡管如此 如果你每天攝取45或者55克蛋白質(zhì) adding protein does not cause you to build muscle 增加蛋白質(zhì)并不能讓你增肌 and does not cause you lose weight. 也不能讓你減重 It actually cause you to gain weight. 事實上它會讓你增重 In addition to that, when we eat a lot of animal protein, 此外 當(dāng)我們攝取大量動物蛋白 we do boost our metabolism up, which sounds good. 我們確實加速了代謝過程 這聽起來不錯 But it’s not, because boosting up your metabolism, 但事實并非如此 因為加速代謝 account for the extra calories, increases or accelerates aging. 會消耗更多熱量 甚至加速衰老 Okay, who wants to age faster? It’s nonsense. 好 誰想快點變老,？無稽之談 So imagine this, if you want to age faster and you want to grow, 因此想象一下 如果你想更快變老 想長大 protein, high-protein diet, protein powder. 蛋白質(zhì) 高蛋白飲食 蛋白粉 If you don’t want to age faster and you’re not trying to glow grow, 如果你不想快點變老 或者不想長太快 then you don’t need a lot of protein. 那你就不需要大量蛋白質(zhì) Okay, so get that out your head 好 別再想 that you need to add protein powder or protein snacks. 你需要添加蛋白粉或者蛋白零食 The biggest thing I see that bothers me, 我看到的最讓我感到不安的是 I see people at the gym and they’re working out, maybe burning 200-300 calories, 在健身房鍛煉的人或許消耗了200到300大卡 and then eating a 500-calorie protein shake. That’s nonsense, okay? 然后喝500大卡的蛋白奶昔 這毫無意義 好么,？ Did them no benefit and basically set them back a little bit. 蛋白粉對他們沒有好處 還讓他們倒退了一些 First, talk about foods. 首先 談到食物 I keep hearing that, you know, 我總聽到 你知道 talking to patients that are trying to lose weight, “I eat a bunch of chicken.” 和要減重的人說 “我會吃很多雞肉” A bunch of chickens aren’t gonna make you lose weight, okay. 吃大量雞肉不會讓你減重 好么,？ Certainly, eating chicken over a hamburger is better, 當(dāng)然 吃漢堡里的雞肉比較好 but chickens aren’t gonna make you lose weight. 但是雞肉不會讓你減重 Let’s look at foods. Now you have some foods here on the table. 讓我們看下 現(xiàn)在你桌上有些食物 Protein powders is one serving. One scoop… 蛋白粉一份 一勺…… one serving actually is three scoops of this particular brand. 一份事實上是三勺這樣 This is a half pound of ground beef, 這有半磅碎牛肉 which you might see on a McDonald’s burger. 就是或許在麥當(dāng)勞你可以看到的漢堡 And this is six ounces of chicken breast, with the skin on it. 這是6盎司的帶皮雞胸肉 Then we have spinach, kale, collards and broccoli. 我們有菠菜 羽衣甘藍(lán) 芥藍(lán) 西蘭花 Now you might say, “Well, I need to eat these meats to get enough protein, 現(xiàn)在你會說 “好 我需要吃這些肉去獲取足夠的蛋白質(zhì) need all those protein. Make those spread sheet”. 需要所有這些蛋白質(zhì) 把這些展開” But here’s the real answer, okay? 但是下邊才是真正的答案 好么,？ So, for kale right here, we would need to eat five servings of kale 因此 這兒的羽衣甘藍(lán) 我們需要吃五份 to equal the calories in a piece of chicken. 去獲取和一塊雞肉同等的熱量 And that’ll give us 14 grams of protein. This has about 25 grams. 那會給我們提供14克的蛋白質(zhì) 雞肉大概是25克 We would need to eat 23 servings of kale, 我們需要吃23份羽衣甘藍(lán) in order to eat this beef having the same amount of calories. 來獲取這塊牛肉等量的熱量 We ate 23 servings of kale, we’d have 67 grams, 吃23份羽衣甘藍(lán) 大概會有67克蛋白質(zhì) and the beef itself has 32 grams of protein in it. 牛肉本身有32克的蛋白質(zhì) So we ate the same number of calories of kale that would constitute beef, 因此我們吃和牛肉相等熱量的羽衣甘藍(lán) we’d actually be getting twice as much protein. 事實上我們會得到雙倍的蛋白質(zhì) Okay, and obviously be very full eating, you know, 23 servings of this. 好 吃掉23份這樣的羽衣甘藍(lán) 的確很飽 Spinach, this is an 8-cup serving here. 菠菜 這是8杯份 Okay, so to eat the equivalent calories in spinach as chicken breast, 好 所以吃和雞胸相等熱量的菠菜 we would need 23 servings. 我們需要23份 So this here is 8 servings, 這碗有8份 we need three bowls the size of spinach. 我們需要3碗這樣的菠菜 And we get the same calories as in a piece of chicken. 來獲得和一塊雞肉相等的熱量 However, we’d get the same amount of protein, 盡管我們獲得了等量的蛋白質(zhì) the exact same amount of protein. 幾乎等量的蛋白質(zhì) How much spinach we have to eat to match up to the amount of beef? 我們需要吃多少菠菜去匹配牛肉的數(shù)量,？ We need 107 servings. 我們需要107份 107-cup servings and I can’t imagine eating that much. 107杯 我無法想象吃這么多 But you’d have 100 grams of protein more than you need a day, 但是你會獲得100克的蛋白質(zhì) 遠(yuǎn)超一天所需 double what you need in a day. 這是你每天所需蛋白質(zhì)的兩倍 So that we’re getting dispel the idea 因此我們打消這個想法吧 that you have to eat meat to get protein. 靠吃肉獲取蛋白質(zhì)不是必須的 Broccoli, you’d need 4 servings of broccoli 西蘭花 你需要4份 equal the calories in chicken. 來達(dá)到和雞肉同等的熱量 And you’d have 13 grams of protein 能攝取13克的蛋白質(zhì) or you need 15 servings of broccoli to match the meat. 或者15份西蘭花來達(dá)到與肉一樣的量 And you’d have twice the protein as meat. 那么你獲得的蛋白質(zhì)是肉的兩倍 Okay, the reason that you have so much more protein 好 原因在于你蛋白質(zhì)食用過多 than the beef and chickens is because beef has a lot of fat in it. 比牛肉和雞肉還多 是因為牛肉有大量脂肪 So when we’re looking at calories, 因此我們在看熱量時 fat consumes many more calories than the protein does. 脂肪比蛋白質(zhì)會消耗更多熱量 Collard greens, same thing. 芥藍(lán)菜 也一樣 We need 68 servings of collard greens to match the calories in the beef, 我們需要68份芥藍(lán)菜去匹配牛肉的熱量 and we would have 74 grams of protein, more than enough protein for the day. 提供了74克的蛋白質(zhì) 遠(yuǎn)超一天所需 For kale, we would need your added kale. 對于羽衣甘藍(lán) 我能需要更多 The protein powder as is the same talking. 蛋白粉 同樣 The protein powder is, more or less, 蛋白粉 差不多 three of these would be equivalent to chicken, 三份這樣的和雞肉相當(dāng) but be substantially more calories. 但事實上會提供更多熱量 Forget the idea of your head that you need to 徹底忘掉這個想法吧 have all this meat to get the protein. 不是只有吃各種肉才能獲得蛋白質(zhì) We have to accept the fact that 我們必須承認(rèn)的事實是 even though we believe it, it’s not true. 盡管我們相信它 它不是真的 So for a gram of… You read the side of the containers. 所以對于一克…… 你讀下容器的量度 So as a gram of fat, 所以一克脂肪 one gram of fat equals nine calories. 1克脂肪等于9卡路里 1 gram of protein equals 4.25, I mean, kilocalories. 1克蛋白質(zhì)等于4.25大卡 千卡 When we say calories, actually refer to what’s called a kilocalorie. 當(dāng)我們說卡路里 事實上指的是大卡 And 1 gram of carb equals 3.5 kilocalories. 1克碳水相當(dāng)于3.5大卡 So if you have 1 gram of fat and 1 gram of carb, 因此如果你吃了1克脂肪和1克碳水 your calories are purely from the fat. 你的熱量完全來自脂肪 That’d be good again. But with peanut butter, I’ve heard people say, 那又是好的 但是花生醬 我聽人說 “Well, I’m eating peanut butter for the protein.” “嗯 我在吃花生醬來獲取蛋白質(zhì)?！?br> You’re eating peanut butter for the fat, Okay? “你吃花生醬是在獲取脂肪 好么,？ So what foods can we eat to make us lose weight? 那么吃什么食物能夠讓我們減重？ Well, the USDA food pyramid was established decades ago. 好 美國農(nóng)業(yè)部在幾十年前提出了食物金字塔 I have a little copy of it here. 我這有一份材料 And USDA food pyramid is no longer endorsed by the government, 美國農(nóng)業(yè)部的食物金字塔不再受到政府認(rèn)可 Actually, the President had food industry representatives and lobbyists come in 事實上 總統(tǒng)允許了食品行業(yè)代表和游說者參與 and give him advice on how to change food pyramid into a moral plate. 給他提了建議如何將食物金字塔改成餐盤里的食物比例 But it would say that you should have 但它告訴你說應(yīng)該 6 to 11 servings of pasta, bread and cereal. 吃6到11份通心粉 面包 麥片 Okay, and 3-5 servings of vegetables. 3到5份蔬菜 This is absolute utter nonsense, okay? 這純屬胡扯 好么,？ It tells you way more lobbyists for the grain and cereal industry 它說明谷物和燕麥行業(yè)有更多的支持者 than there is for the vegetable industry. 而蔬菜行業(yè)沒有 And I think you have to realize the fact 我認(rèn)為你得意識到這個事實 that we’re following a food pyramid, 我們在遵循食物金字塔 we use in our schools and we’re getting fat, we’re getting unhealthy. 我們在學(xué)校使用它 但我們在變胖 在變得不健康 Okay, we’re becoming a more unhealthy society. 我們在成為一個更不健康的社會 And following the food pyramid and eating all these grains is nonsense. 遵循食物金字塔 吃所有谷物是胡扯 You don’t need the grains. 你不需要谷物 They have a very low nutritional density. 它們的營養(yǎng)密度很低 I’m going to introduce you to concept called Aggregate Nutritional Density Index. 我打算給你們引入一個概念叫綜合營養(yǎng)密度指數(shù) This is Dr. Fuhrman who’s a renowned nutritional expert. 這是知名營養(yǎng)學(xué)家福爾曼博士 Places like Whole Foods and supply uses index. Whole Foods這些地方會使用這個指數(shù) It tells us which foods has the highest nutritional density. 它告訴我們哪些食物營養(yǎng)密度最高 Then you can probably guess, yes, I picked the ones with the highest density, 或許你能猜到 是的 我會選擇那些營養(yǎng)密度最高的食物 like the collard, the collard greens, the kale, 比如像芥藍(lán)菜 羽衣甘藍(lán) the things like bok choy, broccoli, spinach, all have a very high nutritional index. 像大白菜 西蘭花 菠菜 它們都有非常高的營養(yǎng)指數(shù) So foods with high nutritional index would be like 所以高營養(yǎng)指數(shù)的食物會是像 kale, collards, bok choy, spinach, broccoli, cabbage, brussel sprouts, etc. 羽衣甘藍(lán) 芥藍(lán) 白菜 菠菜 西蘭花 大白菜 孢子甘藍(lán)等 In foods with low nutritional index or almost no nutritional 低營養(yǎng)指數(shù)的食物或者幾乎沒營養(yǎng)的食物 will be like milk, eggs, chicken, okay? 是牛奶 雞蛋 雞肉 明白,？ Obviously, things like coke and ice cream would fall into the no nutrition. 顯而易見 像可樂和冰淇淋屬于無營養(yǎng)的 And if we start focusing on eating a diet that is packed with nutrition, 如果我們開始聚焦于食用富含營養(yǎng)的飲食 your appetite falls. 你的胃口就會下降 Okay, because there’s things called phytonutrients 好 因為這些菜里面有種植物營養(yǎng)素 that are basically nutrients found in plants. 基本上是植物特有的營養(yǎng)物質(zhì) That we need. We need like carotenes and lycopene in our body. 我們身體所需的像胡蘿卜素和番茄紅素 These are phytonutrients that we need. 這些都是我們需要的植物營養(yǎng)素 And once we get them, our nutrition requirements fall down. 一旦獲取它們 我們對營養(yǎng)的需求就會減少 We can give you an example. 我可以給你們舉個例子 If you ate the equivalent amount of spinach 如果你一天內(nèi)吃的菠菜 in calories to the beef in one day. 其熱量等同于這塊牛肉 you would have 5,992% of the USDA requirement of vitamin A, 你會獲得美國農(nóng)業(yè)部規(guī)定的5992%的維生素A and 1,500% the need of vitamin C. 1500%的維生素C So we’d have 50 times more vitamin A and 15 times more vitamin C 我們將會獲得50倍多的維生素A和15倍的維生素C than our minimum requirement. 遠(yuǎn)超我們的最低規(guī)定 And when you get all these vitamin A, vitamin C, and carotenoids, and lycopenes, 當(dāng)你獲得所有這些維生素 A 維生素C 胡蘿卜素和番茄紅素 your hunger drops, because you’ve got it. 你的饑餓感會下降 因為你已經(jīng)得到了營養(yǎng) Okay, get a bunch of chicken or beef, you got zero. 然而 吃一大塊雞肉或者牛肉 你得到零營養(yǎng) You got zero vitamin A, vitamin C. 你得到的維生素A 維生素C 是零 Okay, those aren’t the only phytonutrients. This is a good example. 而且缺少的不止這兩種植物營養(yǎng) 這是個好例子 They don’t really have any nutritional values. 他們事實上沒有任何營養(yǎng)價值 A few vitamins that we find in meats, such as CoQ10 and B12, 我們在肉中發(fā)現(xiàn)的一些維生素 比如輔酶Q10和維生素B12 but mostly we find them in vegetables. 絕大多數(shù)可以在蔬菜當(dāng)中找到 Okay, so if you eat a high vegetable based diet, 好 如果你吃大量蔬菜飲食 your hunger will drop, 你的饑餓感就會下降 your nutrition will improve, you actually… your skin will look better. 你的營養(yǎng)會提升 事實上……你的皮膚也會看上去更好 You’ll lose weight. You become a normal weight, 你會減重 恢復(fù)正常體重 you know, become all malnourished eating vegetables come on normal weight. 你知道 所有營養(yǎng)不良的人吃了蔬菜后恢復(fù)了正常體重 And you’ll be healthier. You have less risk of cancer, 你會更健康 患癌癥的機率更低 and less risk of other chronic diseases. 患慢性病的風(fēng)險也會更低 What I’m recommending is that 我現(xiàn)在推薦的是 you go for a very high nutritional valued meal. 吃高營養(yǎng)價值的飲食 Okay, an easy way to do it is to kinda grind it up. 好 簡單易行的方法是磨碎它 Now, we found that if you, say, eat the spinach, 現(xiàn)在 我們發(fā)現(xiàn)如果說 你吃菠菜 unless you eat it raw, 除非你生吃 you do gonna chew it enough to break the nutrients free. 你必須得好好咀嚼讓營養(yǎng)素釋放 So, do we should cook certain vegetables 所以 我們應(yīng)該煮熟蔬菜 or blend them in a blender, or chew them for a long time. 或者用攪拌機攪拌 或者長時間咀嚼 Most people will chew for a long time, so you need a big salad. 絕大多數(shù)人會慢慢咀嚼 所以你需要一大盤沙拉 You don’t get quite as much nutrition you do blending it up. 營養(yǎng)物質(zhì)不會比攪拌的蔬菜多 At our office here, I went around the office and pull our devices out. 在我們辦公室這兒 我轉(zhuǎn)了一圈 把設(shè)備找了出來 I have a little green drink at 3:00 on Monday. 我周一3點會喝一些綠色飲品 Vitamix is my favorite. Vitamix是我最愛的攪拌機 I got it at Costco. 我在Costco超市買的 I want that tier one in my house. 這是我家最重要的設(shè)備之一 The NutriBullet, this is something else in our office. NutriBullet 這是辦公室里的另一個設(shè)備的牌子 and then the Ninja, which… my staff has in their lunchroom. 然后是Ninja ……員工們在廚房用的 The Ninja is less expensive and rated better by Consumer Reports, 據(jù)《消費報告》稱 Ninja價格較低 評價較好 but I still like the Vitamix, seems to be pretty robust. 可我依然鐘愛Vitamix 它看上去結(jié)實耐用 You blend it up, put some water in it, 混合好蔬菜 放些水進(jìn)去 and you’ll get your nutritional density. 就得到了你要的營養(yǎng)密度 And you actually drop your hunger. 也降低了饑餓感 So, eat a bowl of cereal in the morning, 所以 在早上吃一碗麥片 Cereal has no nutritional value. 麥片沒有營養(yǎng)價值 Okay, even though the USDA food pyramid says 好 即使是美國農(nóng)業(yè)部食物金字塔規(guī)定 you should eat like 11 servings of cereal a day, which is nuts. 你應(yīng)該每天吃11份麥片 但這是胡扯 There’s no nutrition in it. 它沒有營養(yǎng) They fortify this cereal with certain vitamins 他們用某些維生素增強了這個麥片 that give you 100% or 50% of your USDA requirements. 給你100%或者50%美國農(nóng)業(yè)部規(guī)定的營養(yǎng) I showed you that spinach would have like 5000 times as much, okay? 我給你們展示了菠菜會給你5000倍那么多 好嗎？ So, have the vegetables drink in the morning, maybe one at lunch. 所以 在早晨或者中午喝杯蔬菜汁 And then imagine instead of having a big plate of meat 然后想象一下用它替代一大盤肉 and a small serving of vegetables, 和一小份蔬菜 have big servings of vegetables and small servings of meat. 吃一大份蔬菜和一小份肉吧 I’m not saying avoid meats all together. 我不是在說要完全不要肉 I’m saying your need nearly as much as you think you do. 所獲取的營養(yǎng)將和你認(rèn)為的一樣多 You certainly don’t need any milk, okay? 顯然你不需要任何牛奶 好么,？ People that need milk are people’re growing. 需要牛奶的是那些長身體的人 Imagine a baby being born needs to grow. 想象一個剛出生正在長身體的嬰兒 They need the calorie density and the nutrition density. 他們需要熱量密度和營養(yǎng)密度 They absorb the calorie density of milk to grow and get big. 他們吸收牛奶中的熱量密度發(fā)育成長 And when we get to be adults, we should probably think about stopping growing, 當(dāng)我們長大成人 或許應(yīng)該考慮停止生長 because milk does increase our metabolism, increases our aging. 因為牛奶確實會增加我們的代謝 加速我們的衰老 Okay, the meats. What are good meats and bad meat? 好 肉類 什么是好肉和壞肉,？ I gave examples of maybe not the best meats. 我給大家舉個或許算不上是好肉的例子 Chicken with the skin on it has more fat than chicken without the skin. 帶皮的雞肉比不帶皮的有更多脂肪 Ground beef has more fat than lean beef. 碎牛肉比瘦牛肉脂肪多 But how can we take it a little further? 更深入呢？ Well, imagine that when you’re a farmer, 好 想象一下你是個農(nóng)場主 You have a couple of choices. 你有幾組選擇 You let the chickens eat the foods they naturally eat 你讓雞吃自然生長的食物 which are bugs and grass, things in the pasture. 比如蟲子和草 牧場里的東西 Or you can put a bunch of chickens in a little coop 或者你把大量的雞塞到小雞籠 and feed them corn and grain. 然后喂它們谷物和玉米 You feel the corn and grain is cheaper. 你覺得谷物和玉米更便宜 And they’re very energy dense. The chicken will grow fast 它們能量密度高 雞會長得快 and get many antibiotics and other minerals 還吃了很多抗生素以及其它礦物質(zhì) to make them sleep, don’t die or they’re healthy. 讓它們睡覺 健康的活著 But then that’s coming to us as a unhealthy chicken, 但對我們來說 這就是不健康的雞 It’s basically a diabetic chicken. 基本上是糖尿病雞 Same thing with the cows. 奶牛也是一樣 You know, they were really designed to eat grass. 你知道 它們本該吃草 We’re feeding them grains, okay? 但我們在喂它們谷物 好么,？ Well, there’s options to get what’s called grass-fed beef. 好 現(xiàn)在可以選擇所謂的草飼牛肉 Now a cow that’s… fed beef through its life 現(xiàn)在一只奶牛一生喂養(yǎng) and what they call finished with grass, not… 然后他們稱之終生喂草 不是…… When you buy grass-fed meat, you want to know what it was finished with? 當(dāng)你購買草飼肉 你想知道它吃什么長大的,？ A lot of times, they’ll say it’s grass-fed, but the last three months. 很多時候 他們說牛是草飼的 其實不過是最后三個月用草喂 They get a bunch of corn to turn into a diabetic, to fatten it up, 他們用大量谷物讓牛養(yǎng)膘 得糖尿病 so it tastes like regular beef. 所以它嘗起來像普通牛肉 Okay, but if you get a grass-fed, grass-finished beef, 好 但是如果你吃到真正的草飼牛肉 完全喂草的牛肉 you actually have less fat than some chickens. 事實上你得到的脂肪比雞肉還少 Okay, if you eat a grass-fed beef that’s finished with grass, 好 如果你吃完全的草飼牛肉 it actually has less inflammation properties than Atlantic salmon. 和大西洋鮭魚相比 會更少發(fā)炎 So it’s actually healthier than an Atlantic salmon. 所以它更健康 Eating wild caught fish is going to be healthier than farm-fed fish, 吃野生捕撈魚要比人工飼養(yǎng)魚更健康 because, well, wild caught fish is eating the different nutrients they need to survive. 為了生存 野生捕撈魚吃各種不同的營養(yǎng)物質(zhì) Salmon will be your better fish, because it has no mercury in it. 鮭魚或許對你是好魚 因為它不含汞 It’s very safe and that standpoints, 它很安全 這個觀點 you could really eat it every day or a couple times a week. 事實上你可以每天吃或者一周吃幾次 Well, some of the fish like swordfish and tuna, 好 有些魚像劍魚和金槍魚 not recommend eating much of that, a lot of mercury in them. 不推薦多吃 它們含汞太多 These are predator fish. 它們是捕食魚 And farm-raised fish, you can eat those, better than eating beef, 還有人工養(yǎng)殖魚 可以吃些 比吃牛肉好 that’s grass… I’m sorry, that’s grain fed. 那是草……抱歉 那是谷物喂養(yǎng) But maybe your fish, you should start steering towards fish that’s wild caught. 或許魚 你應(yīng)該開始轉(zhuǎn)向野生捕撈魚 Beef that’s grass-fed, if you’re using cheese or butter… 草飼牛肉 如果你用芝士或者黃油…… They’ve got grass-fed cows making cheese. 他們用草飼牛做芝士 There’s a brand called Kerrygold and they carry out at our Meijer next door. 有個品牌叫Kerrygold 它們就在我們隔壁 In this grass-fed cheese and grass-fed beef, 在這款草飼芝士和草飼牛肉 and that’s grass-fed cheese… grass-fed beef that makes cheese and butter. 它是草飼芝士……草飼牛做的芝士和黃油 And that’s healthier for you than eating, 相比較吃那些 say… margarine, which is completely processed or eating regular butter and cheese. 比……人造奶油 吃完全加工的普通黃油和芝士 更健康 So, I’ll leave it at this: 在此 我小結(jié)一下： Don’t listen to this concept that you need to eat all this protein. 不要聽從這個概念 你需要吃所有這些蛋白質(zhì) When we’re talking about a low-carb diet, 當(dāng)我們在探討低碳水飲食 really we’re referring to is a diet that does not have fast carbohydrates. 事實上我們指的是不含快速碳水的飲食 A fast carbohydrate would be your grains. 對你而言 谷物就是快速碳水 They turn into sugar very quickly. 他們很快轉(zhuǎn)變成糖 Your fruits, you know, fruit should be part of your diet, 你知道 水果也應(yīng)是你飲食的一部分 but if you’re trying to lose weight, minimize them. 但是當(dāng)你試圖減重 盡量減到最少 And maybe stay away from the tropical fruits, and eat more northern fruits. 最好遠(yuǎn)離熱帶水果 多吃北方的水果 Okay. Anything that you drink 好 你喝下去的 has a potential for a rapid release of calories. 都有可能快速釋放熱量 Alcohol actually has higher calorie per gram 事實上每克酒都有較高熱量 than carb or protein… is a little less than actually 7 grams. 比碳水或者蛋白質(zhì)還高…… 差不多7克 So, alcohol, moderation, okay? 所以 酒 適度 好么？ And then we should be eating less meat. 然后我們應(yīng)該少吃肉 That’s not saying eat any meat, 這不是說不吃任何肉 but eat less meat, don’t make that big part of your diet. 而是說少吃肉 不讓肉成為你飲食的主要部分 Again, we talked about when you’re making your plate, 再者 我們已經(jīng)討論了當(dāng)在裝盤時 and you got a piece of meat 放上了一大塊肉 and then you have maybe half your plates vegetables. 那么你或許會將盤中蔬菜減半 Well, in this case, ninety percent of calories are coming from the meat, 這樣的話 90%的熱量來自肉 because it’s so calorie rich. 因為它富含熱量 And we talked about the, you know, 我們已經(jīng)討論過了 你知道的 seventy or whatever serving a spinach versus a piece of piece of meat. 差不多70份菠菜等同一塊肉 So imagine that your meat is like a garnish or a side dish, 所以想象一下 把肉作為裝飾或者配菜 and you’re eating mostly vegetables. 盤子的一大部分都應(yīng)該是蔬菜 Eat the vegetables with the highest ANDI score. 吃那些綜合營養(yǎng)密度指數(shù)評分高的蔬菜 Dr. Fuhrman has the ANDI score. It’s very, very helpful. 福爾曼博士的綜合營養(yǎng)密度指數(shù)表 非常非常有用 When you’re grocery shopping, take it with you, 當(dāng)你買菜時 帶上它 try to pick the ones with high ANDI score. 試著挑出那些綜合營養(yǎng)密度指數(shù)評分高的 And the ones that are low ANDI score, 把那些綜合營養(yǎng)密度指數(shù)請評分低的 make those food that you’re not eating very much. 做成不會多吃的食物 And this way, you’ll be healthier, your skin will look better. 這樣 你會更健康 你皮膚會看起來更好 Your heart will be healthier, your brain will be healthier. 你的心臟 大腦會更健康 You’ve less cancer and you become…you maintain a normal weight. 患癌風(fēng)險降低 維持正常體重 So that is Nutrition 101, thank you. 那么這就是營養(yǎng)101 謝謝 |
|
|
