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Want to live forever? Eat this | Book Insights on How Not to Die by Michael Greger

发布时间 2022-10-19 22:00:12    来源

摘要

*If dying is a certainty, dying early is almost always a choice.  *This is the thread running through Michael Greger’s How Not To Die. Backed up by a catalogue of studies, Greger compellingly demonstrates how we can prevent, treat and even reverse our most common chronic diseases.  *The subtitle is Discover the Foods Scientifically Proven to Prevent and Reverse Disease.  *Greger argues that to avoid the fifteen leading causes of death and disease in the developed world, all it takes is one simple, if sometimes challenging, dietary change: a whole-food, plant-based diet. Theme 1: We are all going to die - 0:29 Theme 2: The dark motivations of the food industry - 8:56 Theme 3: How not to die early - 14:35 Like what you hear? Be sure to like & subscribe to support this podcast! Also leave a comment and let us know your thoughts on the episode. You can also get a free weekly email about the Book Insight of the week. Subscribe at memod.com/insights Want quick save-able, share-able bullet points on this book? Check out the Memo: https://memod.com/WorkingOnWellness/thinking-of-going-vegan-read-this-first-151/part-1 HEAR THE FULL INTERVIEWS MENTIONED IN TODAYS' EPISODE HERE: "Dr. Michael Greger: "How Not To Die" | Talks At Google". Youtube, 2019, https://www.youtube.com/watch?v=7rNY7xKyGCQ&feature=youtu.be&t=90. Accessed 5 Feb 2019. Full Title: How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease Year of Publication: 2015 Book Author: Michael Greger To purchase the complete edition of this book click here: https://tinyurl.com/wd75djf9 Book Insight Writer: Helen Long Editor: Tom Butler-Bowden Producer: Daniel Gonzalez Production Manager: Karin Richey Curator: Tom Butler-Bowden Narrator: Kristi Burns

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中英文字稿  

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Only one thing in life is certain. We are all going to die. At the age of just 65, Michael Greger's grandmother was on her deathbed. End stage heart disease had crippled her body beyond even the reach of modern medicine, and she had been sent home to die. clinging to any last opportunity to save her life. Greger sent her to a health center developed by Nathan Prittikin. There, she spent her final days subsisting on an exclusively whole food plant-based diet. Three weeks later, she was gone. Gone meaning you'd be hard pressed to find her. She not only left her wheelchair, but began walking up to 10 miles a day. In the end, she lived to be 96. This apparent miracle pulled Greger under the spell of nutrition's incredible power.
生命中唯一确定的事情就是我们都会死去。当迈克尔·格雷格的祖母年仅65岁时，她已经到了生命的尽头。晚期心脏病已使她的身体丧失了现代医学所能达到的范围，她被送回家等待死亡，抓住任何最后的机会来挽救她的生命。格雷格将她送到了由内森·普利蒂金开发的健康中心。在那里，她在最后的日子里仅依靠全食植物性饮食为生。三周后，她离开了人世。这里的“离开”意味着你几乎找不到她了。她不仅离开了轮椅，还开始每天行走10英里。最终，她活到了96岁。这种明显的奇迹让格雷格沉迷于营养在改善健康方面的 incredible power。

But what is a whole food plant-based diet anyway? Put simply, the term whole food refers to anything which is natural, unprocessed, and closely resembles the way it grew in the ground. Plant-based refers to, well, plants. In other words, eat grains, legumes, nuts, seeds, fruits, and vegetables, and avoid processed an animal-derived products, including meat, fish, eggs, and dairy. Eat it extreme. Hold that thought because you might just be about to change your mind.
但是什么是全食植物为主的饮食呢？简单来说，全食指的是任何天然、未加工、近似于它在土壤中生长的食物。植物为主则指的是以植物为主要食物来源。换句话说，吃谷物、豆类、坚果、种子、水果和蔬菜，避免食用加工或动物来源的产品，包括肉类、鱼类、蛋类和奶制品。要吃得极端。暂停一下，因为你可能会改变想法。

The book is split into two parts. The first involves 15 chapters, each one on how not to die from a certain disease. For example, how not to die from heart disease, how not to die from diabetes, how not to die from liver diseases, and so on. The second part details what you should eat to stay healthy, with Greger providing detailed information on the qualities and benefits of various plant foods. You will need to read the book to get all this detail, but this book insight will walk you through three key themes. One, how plant foods are able to treat and reverse disease. Two, why isn't this common knowledge, the dark motivations of the food industry? Three, how not to die early.
这本书分为两个部分。第一部分包括15章，每章都介绍一种不死于某种疾病的方法。例如，如何不死于心脏病，如何不死于糖尿病，如何不死于肝病等。第二部分详细介绍了保持健康所需的饮食，格雷格尔提供了各种植物食品的特性和好处的详细信息。您需要阅读该书才能获得所有这些详细信息，但这本书的洞察会引导您了解三个关键主题。一，植物食品如何治疗和逆转疾病。二，为什么这不是常识，是食品行业的黑暗动机？三，如何不早逝。

So, let's begin. Here's Greger speaking on talks at Google. What's the best way to prevent death? Every year the CDC compiles the top 15 causes of death. I said, well, let's just go through the rest. Killer number one is heart disease. Cancer is a word loaded with fear, uncertainty, and connotations of probable death. Fortunately, scientists may have finally found the answer. It turns out that a powerful drug known as illicor B may be a key predictor of mortality, able to prevent DNA damage, halt cancer spread, prevent blood cancers, rev up liver function, and lower the risk of progression of prostate cancer.
让我们开始吧。这是格雷格在Google演讲中的讲话。预防死亡的最好方法是什么？每年CDC都会编制前15种死亡原因。我说，好吧，让我们来看看其余的。第一位杀手是心脏病。癌症是一个带有恐惧、不确定性和可能死亡的内涵的词。幸运的是，科学家们可能终于找到了答案。事实证明，一种名为illicor B的强效药物可能是死亡率的关键预测因素，能够预防DNA损伤、阻止癌症扩散、预防血液癌症、提高肝功能，并降低前列腺癌进展的风险。

Actually, it seems Greger has made a typo. He accidentally spelled the name of the drug backwards. It's not iller Corby, but goes by the name of Broccoli. For any anti-cancer compound to earn its seat in the Hall of Fame, it needs to know how to kill malicious cancer cells while giving the healthy ones a wide birth. In cruciferous vegetables, the family to which broccoli belongs, that magic ingredient may be sulfuraphane. Tested in a petri dish, sulfuraphane was able to attack leukemia cells while stepping aside all healthy ones. When it went on to be tested in living subjects, it managed to boost their survival rate of non-Hodgkin's lymphoma sufferers by 42%. This is not some fancy drug with a list of side effects as long as its name. This is a humble helping of plain old broccoli. Another readily available cancer fighting compound is an exotic spice, turmeric.
实际上，格雷格尔好像打错了字，他不小心把药品的名字拼错了。它不是 “iller Corby”，而是名为花椰菜的物质。任何一种抗癌化合物要想在名人堂中立足，必须知道如何在消灭恶性癌细胞的同时，避免损伤健康的细胞。在花椰菜这类的十字花科蔬菜中，这种神奇成分可能是硫化酶。在培养皿中进行的测试中，硫化酶能攻击白血病细胞，同时保护所有健康的细胞。当它在真正的生物体中进行测试时，它能够使非何杰金淋巴瘤患者的生存率增加42%。这不是像药品一样附带一长串副作用的高级东西，而只是普通的花椰菜。另一种易得的抗癌化合物是一种外来香料——姜黄。

Cucumber can be thought of as a guest that overstays its welcome. To allow fresh ones to grow, cells have an inbuilt self-destruction mechanism. Cancer cells, however, manage to deactivate their own suicide trigger and continue to divide. Curcumin, the active element in turmeric, appears to turn this cue back on, hampering the progression of breast, brain, blood, colon, kidney, liver, lung, and skin cancer. Though they have not yet been tested against cancer in clinical trials, herbs and spices are some of the most antioxidant, rich compounds on the planet. A sprinkle of turmeric in your curry or other things you cook is really worth it for the possible protection against our major killers.
黄瓜可以被视为一个过度逗留的客人。为了让新的细胞生长，细胞具有内置的自毁机制。然而，癌细胞成功地停用了他们自己的自杀器制并继续分裂。姜黄素，姜黄中的活性元素，似乎可以重新激活这个信号，阻碍乳腺、脑、血液、结肠、肾脏、肝脏、肺和皮肤癌的进展。虽然这些还没有在癌症临床试验中进行测试，但草药和香料是地球上最丰富的抗氧化物质之一。在你的咖喱或其他食物中撒上一些姜黄，可能会为我们对抗主要杀手提供保护，非常值得。

As we've seen, heart disease is the result of an artery clogging diet made up of cholesterol, saturated fat, and trans fat. It's found in processed foods, and naturally in animal-based foods. When we remove such items from a patient's diet, not only does progression of the disease stop in its tracks, the body can actually begin to dissolve some of this plaque. In other words, sufferers can turn back the time and get better, just like Gregor's grandmother did. This may work for the nation's leading killer, but how will it fare for other life-threatening diseases?
正如我们所看到的，心脏病是由胆固醇、饱和脂肪和反式脂肪构成的阻塞动脉的饮食引起的。它存在于加工食品中，也存在于动物性食品中。当我们将这些物品从患者的饮食中去除时，不仅疾病的发展停止，身体实际上可以开始溶解一些斑块。换句话说，患者可以像格雷戈的祖母一样逆转时间，变得更健康。虽然这对于全国主要的杀手是可行的，但它在应对其他威胁生命的疾病方面该如何表现呢？

13 Diabetics became the consenting guinea pigs to test just that. As Dr. Gregor describes, they were told to eat one big salad every day, as well as veggie bean soup, a handful of nuts and seeds, fruit at every meal, a pound of cooked greens, and some whole grains, to restrict their animal product consumption, and to eliminate refined grains, junk food, and oil. The result? After just seven months, the subject's A1C levels, a measure of diabetes, dropped so low they were no longer considered diabetic, even after stopping most of their medication. Not only did the 13 improve their health with a whole food plant-based diet, they actually reversed their diabetes.
13名糖尿病患者成为自愿的实验对象，来进行测试。正如格雷戈尔医生所描述的那样，他们被告知每天要吃一个大沙拉，以及蔬菜豆汤、一把坚果和种子、每餐水果、一磅熟的青菜和一些整粒谷物，限制他们的动物产品消费，并消除精制谷物、垃圾食品和油。结果是什么呢？在仅七个月的时间里，受试者的A1C水平（糖尿病的一种衡量标准）下降到了如此之低，以至于他们即使停止绝大部分药物治疗后仍不再被视为糖尿病患者。这13名人不仅通过全食物植物性饮食改善了健康状况，甚至逆转了他们的糖尿病。

It's hardly surprising that the healthiest populations are those for whom this diet is the default diet. For instance, in large parts of Africa and Asia, heart disease was a rare condition, like one person in a thousand. But in places where a Western diet is made inroads, it's become much more prevalent. So your risk of disease can be predicted based on where you live, the same may be true for your risk of asthma.
这个饮食成为默认饮食的地区通常都有最健康的人口，这并不令人意外。例如，在非洲和亚洲大部分地区，心脏病是一个罕见的病症，千人之中可能只有一个人罹患。但在西方饮食盛行的地方，心脏病的患病率显著增加。因此，您所处的地区可能会影响您患病的风险，同样可能适用于哮喘的风险。

The results of the International Study of asthma and allergies in childhood, which looked at one million children across a hundred different countries, showed that asthma, allergy, and eczema rates varied from 20 to 60 fold across the globe. The lowest rates of such diseases were found in populations eating mostly starch-based meals. Additionally, children eating two or more portions of fruit and vegetables a day were found to have half the chances of contracting asthma. As well as the addition of healthy components, the subtraction of triggering foods can also have a profound impact. For instance, eliminating dairy and eggs from a child's diet, Gregor says, may improve lung function in as little as eight weeks.
《儿童哮喘和过敏国际研究》结果显示，该研究调查了100个不同国家的100万儿童，哮喘、过敏和湿疹的发病率在全球范围内相差20到60倍不等。在以淀粉为主的饮食人群中，这些疾病的发病率最低。此外，每天食用两个或以上的水果和蔬菜的儿童患哮喘的几率要减半。除了加入健康成分外，删除触发食物也可以产生深远的影响。例如，从儿童的饮食中删除乳制品和鸡蛋可能会在短短八周内改善肺功能。

Yet if plant foods are really so miraculous and animal foods so dangerous, wouldn't we already know all of this? Sadly, it seems various parties will do anything to keep us in the dark. Let's wrap up for now, but let's recap what we've learned from how not to die. We've learned how plant-based foods can help reverse the effects of the world's top killers. Everything from cancer to asthma can be affected by eating your veggies. Next time, we'll acknowledge the elephant in the room. Why don't we know this already?
然而，如果植物性食品真的如此神奇，动物性食品如此危险，我们难道不应该早已知道这一切吗？可悲的是，似乎各方面都会做任何事情来保持我们的无知。让我们暂且结束，但是让我们回顾一下从《怎样去死》中学到的内容。我们学到了植物性食品如何帮助逆转全球最致命疾病的影响。从癌症到哮喘，都可以通过吃蔬菜来改善。下一次，我们会承认突出问题。为什么我们还不知道这些？

Enjoying this episode of Book Insights? If so, keep listening and learning. There's a collection of over a hundred titles you can read or listen to now at memodeapp.com slash insights. That's memodeap.com slash insights.
喜欢这集的《书籍洞见》吗？如果是的话，就继续听下去并学习吧。现在，你可以在memodeapp.com/insights上阅读或收听超过一百个标题的收藏。这是memodeap.com/insights。

We're continuing our major exploration into how to beat back all the major diseases in the world. We're looking to beat death. Dr. Michael Gregor wrote a book called How Not to Die. Discover the foods scientifically proven to prevent and reverse disease. This time we went over how plant-based foods can be used to prevent, treat, and reverse the top diseases of global death. We're going to continue this train of thought and ask a very troubling question. Why don't we know this stuff already?
我们正在继续大规模探索如何击败世界上所有主要疾病。我们致力于打败死亡。迈克尔·格雷戈博士写了一本书，名为《如何不死去》。了解科学证明的食品可以预防和逆转疾病。这一次，我们讨论了如何使用植物性食品预防、治疗和逆转全球死亡率最高的疾病。我们将继续这个思路，并提出一个非常令人担忧的问题，为什么我们还不知道这些东西？

Here's Dr. Gregor again on Talks at Google. Let me share with you what's been called the best kept secret in medicine. The best kept secret in medicine is given the right conditions the body can heal itself. In 1977, the dietary goals for the United States were published with one very clear message. Cut down on animal-based products. Unsurprisingly, not everyone was happy with this new guideline. In fact, the meat, milk, and egg industries kicked up such a fuss that the advice wasn't just withdrawn. The entire body responsible for the report, the so-called McGovern Committee, was dissolved.
以下是格雷戈·博士在Google交谈中的讲话。让我与您分享在医学界中被称为最好保密的秘密。这个医学领域中最好保密的秘密是，在适当的条件下，身体可以自行愈合。1977年，美国发布了膳食目标，其中一个非常清晰的信息是：减少动物类产品的摄入。毫不意外地，并不是每个人都对这个新的指南感到满意。实际上，肉类、牛奶和蛋类产业引发了如此大的骚动，以至于建议不仅被撤回，负责该报告的整个机构，也就是所谓的麦格文委员会也被解散了。

Sadly, we may be unlikely to hear the message in future guidelines given that members of today's US Dietary Guidelines Committee have no qualms about taking cash incentives from chocolate bar companies, McDonald's, and Coca-Cola.
可悲的是，由于今天的美国膳食指南委员会成员毫不介意从巧克力棒公司、麦当劳和可口可乐领取现金激励，因此我们可能不太可能在未来的指南中听到这一信息。

Almost 20 years after that first report, beef producers once again felt they were being picked on. It was in 1996 when television legend Oprah Winfrey, in a revealing interview about Mad Cow Disease with a former cattle rancher, claimed, it has just stopped me cold from eating another burger. Within days, beef prices slumped as did the shoulders of cattle ranchers across Texas. They ended up entangling Oprah in a long and expensive lawsuit.
20年后，牛肉生产商再次感到受到了歧视。1996年，电视传奇人物欧普拉·温弗瑞接受了一位前牛肉养殖场主的采访，谈到疯牛病的问题，她声称：“这让我瞬间不想再吃汉堡了。” 几天后，牛肉价格和得克萨斯州的牛肉养殖者们的肩膀一样下跌，他们最终让欧普拉卷入了一个漫长而昂贵的诉讼中。

With the help of Dr. Gregor, who was called in to prove the interview was, based on reasonable and reliable scientific inquiry, facts, or data, Oprah eventually won. Nevertheless, this stands to show the frightening amount of power the industry wields.
在大卫·格雷戈医生的帮助下，他被邀请来证明这次访谈是基于合理可靠的科学调查、事实或数据，最终奥普拉获胜了。然而，这表明了这个行业所拥有的令人惊恐的权力。

Just behind the meat industry looms another interested party, one which quietly waits for you to get sick and swoops in to offer you an expensive solution. This is, of course, the pharmaceutical industry.
在肉类行业的背后，潜伏着另一方利益相关者，它静静地等待着你生病并抓住机会提供一种昂贵的解决方案。当然，这就是制药行业。

There's a reason American physicians are more likely to prescribe invasive and possibly painful procedures over an extra helping of broccoli or cauliflower at dinner time. The money to be made in interventional medicine is vast. As Gregor remarks, global spending on prescription drugs has now reached half a trillion dollars a year. This is at the same time that there seems to be no cash for promoting a healthy diet.
美国医生更倾向于在晚餐时开出侵入性和可能带来疼痛的医疗程序，而不是建议多吃一份西兰花或菜花，这其中有一个原因。介入性医学领域带来的利润是巨大的。正如Gregor所说，全球处方药支出现在已经达到5000亿美元每年。与此同时，好像没有资金来促进健康饮食。

Sadly, modern medicine does not patch us up half as well as we think. The most commonly prescribed drugs are those designed to force down cholesterol and blood pressure levels and yet they are barely effective. One study found them to offer patients less than 5% benefit over five years. A whole food plant-based diet, on the other hand, may be 20 times more powerful than statins. This is not prescribed, of course, because how do you patent dark leafy green vegetables?
现代医学并没有像我们想象的那样很好地修补我们。最常开的药物是为了降低胆固醇和血压水平的，然而它们的效果不太显著。一项研究发现，它们在五年内对患者的益处少于5%。另一方面，整食植物性饮食可能比降脂药强大20倍。当然，这不是被处方的，因为你怎么可能对深色的绿叶蔬菜进行专利呢？

Our reliance on medicine to pull us through is short-sighted at best. With antibiotics regularly pumped into the billions of animals we consume each year, we may be nearing a post-antibiotic era, one which Dr. Margaret Chan anticipates to be the end of modern medicine as we know it.
我们仅仅依赖药物来支撑生命，这种做法视野短浅。每年我们食用的数十亿只动物经常被注射抗生素，我们可能正在走向一个后抗生素时代，这也是陈冯富珍医生预计将成为我们所知的现代医学终结的时代。

In terms of nutrition, though, many doctors may be just as clueless as we are. How we fuel our body has a profound effect on our overall health, and yet only a quarter of U.S. medical schools were found to provide teaching on nutrition. Given the closeness of the pharmaceutical, medical, and food industries, this is hardly surprising.
在营养方面，许多医生可能和我们一样没有太多的了解。我们身体的燃料对整体健康有着深远的影响，然而，只有四分之一的美国医学院被发现提供营养教学。鉴于制药、医疗和食品行业的密切联系，这并不令人意外。

We know that a single meat-based dish can raise blood pressure within days. That one fast food dinner can inflame the arteries and that transphat in any amount is unsafe. Such facts, gray areas, or arguments should naturally rule out all meat and dairy as safe for human consumption. And yet a doctor is still more likely to promote a low meat diet rather than a no-meat one. The reason? They don't think patients will commit. Unfortunately, condescension in the physician's office may equate to the needless loss of life.
我们知道，一个以肉为主的菜肴可以在几天内使血压升高。一个快餐晚餐可以使动脉发炎，而任何量的反式脂肪都不安全。这样的事实，灰色地带或争论应该自然而然地排除所有的肉类和乳制品是安全的人类食品。然而，医生更有可能推荐低肉饮食而不是不吃肉的饮食。原因是他们认为患者不会坚持。不幸的是，在医生办公室的轻蔑可能相当于不必要的生命损失。

Let's break for now, but we'll wrap up what How Not to Die has taught us so far. This time we've gone over how powerful the food industry can be. It's a simple truth that meat and dairy causes incredible damage to the human body, but there's too much money to be made stuffing us full of cow patties and performing major surgeries. Nobody makes any money if we're eating healthy.
我们现在先休息一下，但我们要总结一下《不死之旅》到目前为止所教给我们的东西。这一次，我们讨论了食品行业的强大影响力。肉类和乳制品对人体造成了极大的伤害，但是将人们填饱牛肉和进行大手术可以赚取太多的钱。如果我们吃健康的食物，没有人能赚到钱。

Next up, we'll conclude with Dr. Greggar's message and figure out how to prevent an early demise. Then, we'll reflect on the book's impact.
接下来，我们将讨论Greggar博士的信息，并找出如何预防过早死亡。然后，我们将反思这本书的影响。

Enjoying this episode of Book Insights? So, keep listening and learning. There's a collection of over 100 titles you can read or listen to now at memodeapp.com/insights. That's M-E-M-O-D-A-P-P.com/insights.
喜欢这一期的《读书笔记》吗？那就继续聆听和学习吧！现在你可以在memodeapp.com/insights上阅读或听取100多本书了。记住这个网址吧，M-E-M-O-D-A-P-P.com/insights。

So here are the 15 leading reasons Americans die and a plant-based diet can help prevent nearly all of them, can help treat more than a half of them. In some cases, even reverse the progression of disease in some cases, including sometimes our top three killers. That's Dr. Greggar in a talk at Google.
以下是导致美国人死亡的15个主要原因，而植物性饮食可以帮助预防其中几乎所有的原因，可以治疗其中超过一半的原因。在某些情况下，甚至可以逆转一些疾病的发展，包括我们的前三个杀手。这是格里加博士在谷歌的演讲中说的话。

We're concluding our look into Michael Greggar's book, How Not to Die. Discover the foods scientifically proven to prevent and reverse disease. In that clip, he's referring to something we all know that eating plants can help you keep from dying. Last time we went over how the food and medicine industries don't want you to know that. There's too much money and killing you early. Now we'll get into the cherry-topped cheesecake of Greggar's message.
我们正在结束对迈克尔·格雷格尔的书《如何不死》的探究。发掘科学证明可以预防和逆转疾病的食物。在那个片段中，他提到了我们都知道的一件事情，那就是吃植物可以帮助你不死。上次我们讲述了食品和医药行业不想让你知道这一点，因为太多的钱涉及其中，将会使你早亡。现在我们将深入了解格雷格尔的信息的最高潮。

We'll get into actual ways you can prevent death or at least an early death. Then we'll review the impact the book has had.
我们将介绍一些实际方法，帮助您预防死亡或至少延缓死亡。然后我们将回顾这本书所带来的影响。

Now that you've been showered with evidence pertaining to the power of a plant-based diet, you may be wondering what to do with it. After all, you don't eat evidence, you eat food. For this reason, Greggar has a number of tips that will painlessly launch you into the healthiest diet on Earth.
既然你已经收到了关于植物饮食的强大证据，你可能想知道该如何处理它。毕竟，你不会吃证据，你吃食物。基于这个原因，格雷格尔有一些技巧，可以让你轻松地开始地球上最健康的饮食。

First of all, don't let yourself be intimidated by all or nothing thinking. Greggar only asks that you try a plant-based diet for three weeks. View it as an experiment. If after three weeks, you're entirely unconvinced, then nothing is lost. However, he notes that most people feel so much better after this short period of time that they naturally want to continue.
首先，不要让“非全是”思维吓倒自己。格雷加只要求你尝试三周的植物性饮食。把它视为一个实验。如果在三周后，你完全没有被说服，那么就没有损失。然而，他指出大多数人在这短时间后会感觉好得多，自然而然地想要继续。

To get you started, Greggar recommends exploring recipes from ForksOverKnives.com and StraightUpFood.com with additional support from a site called 21DayKickStart.org.
为了帮助你开始，Greggar建议探索从ForksOverKnives.com和StraightUpFood.com获得的食谱，并在21DayKickStart.org网站上获得额外的支持。这些资源将对你开始素食的过程非常有帮助。

To help you keep track of your progress, Dr. Greggar has his very own app called The Daily Doesn't. This nifty app lays out the fruits, vegetables, grains, and nuts you should be eating every day. All packed into a handy list you can check off as you go along.
为了帮助您跟踪自己的进步，格雷格医生开发了一款名为"The Daily Doesn't"的应用程序。这个巧妙的应用程序列出了每天您应该食用的水果、蔬菜、谷物和坚果。所有内容都集成到一个方便的列表中，您可以按照进度逐一勾选。

For example, aim to eat three servings of whole grains each day. That sounds like a lot, but it can include porridge, whole grain pasta, or popcorn. Your goal is to check off as many of the 12 elements as possible, though don't worry if you don't score 100%. Even 60% is better than nothing.
例如，每天旨在食用三份全谷物。听起来很多，但可以包括粥、全麦面食或爆米花。你的目标是尽可能打钩勾选12个要素中的多数，但如果你没有得到100%，也不要担心。即使得分60%也比什么都不做好。

Be extra vigilant for decision fatigue. Each day we're gifted the ability to make a certain number of decisions. Once the quota is depleted, however, we rapidly lose control. Why else would fruit be placed at the front of the supermarket, while sweets and chocolate lurk at the checkouts? Your exhausted end of daybrain isn't the least bit concerned about a fatty streak that may kill you dead in 10 years' time. And to avoid falling into the junk food trap laid at night, the easiest fix is to keep all of it out of the house.
要特别警惕决策疲劳。每天我们都有一定的决策能力。但一旦用尽，我们便很快失去控制。否则，为什么超市里水果会在前面，而糖果和巧克力却潜藏在收银台呢？当你精疲力尽的晚上，根本不会顾及到10年后可能致你于死地的高脂肪含量。为了避免晚上陷入垃圾食品的诱惑，最简单的方法就是不要把它们带回家。

If you were to focus on consuming any foods in particular, opt for beans, berries, and leafy vegetables. We've already learned about the power of sulfur-affain, the compound built into cruciferous vegetables. Beans, meanwhile, have been touted as the most important predictor of survival in older people. One possible reason is fiber, and element 97% of Americans are deficient in.
如果你想着重食用特定的食物，选择豆类、浆果和绿叶蔬菜。我们已经了解到硫辛烯的力量，这是一种存在于十字花科蔬菜中的化合物。而豆类则被誉为老年人生存的最重要的预测因素之一。一个可能的原因是纤维素，而97%的美国人缺乏纤维素这个元素。

One study indicated that if the world ate more fruit, 4.9 million lives could be saved every single year. If you had to pick one family of fruit to focus on, you might want to make it berries, especially if your aim is youthfulness. Antioxidants have been shown to prevent aging by neutralizing free radicals. These are tiny charged particles that are thought to cause wrinkles, damage your DNA, and ultimately break down our bodies from the inside. Fresh salmon contains around three units of this antioxidant power. Blackberries, on the other hand, contain upward of 650.
一项研究表明，如果全世界食用更多的水果，每年可以拯救490万条生命。如果你必须选择一家水果来关注，你可能希望选择浆果，特别是如果你的目标是年轻。抗氧化剂已被证明可以通过中和自由基来预防老化。这些微小的带电粒子被认为会导致皱纹，损坏您的DNA，并最终从内部破坏我们的身体。新鲜三文鱼含有约三个抗氧化功率单位。而黑莓则含有高达650个单位。

You may be thinking, what about all the sugar and fruits? Isn't that bad for us? This worry has turned out to be unwarranted. In a month-long study, 17 people were told to eat 20 servings of fruit every single day, adding up to a huge amount of fructose intake. Yet after the experiment was over, the participants failed to gain any weight at all. If anything, they experienced several healthy side effects.
你可能会想，那么所有的糖和水果呢？这不是对我们有害吗？这种担忧被证明是多余的。在一个为期一个月的研究中，17个人每天被告知要吃20份水果，这意味着他们摄入了大量的果糖。然而，在实验结束后，参与者并没有增加任何体重。如果有什么变化的话，他们还经历了几个健康的副作用。

People have similar fears about nuts. You would expect a diet dense in nuts to spell extra weight gain for anyone with a regular intake. And yet, 20 clinical trials failed to associate any significant level of weight gain with their consumption, even in those eating 120 pistachios a day. If this doesn't encourage you to load up on these tasty treats, it's been found that eating few nuts and seeds is predicted to kill more people worldwide than all illicit drugs combined.
人们对坚果有相似的担忧。你会认为一个摄入坚果密集的饮食会导致任何人增加额外的体重。然而，20项临床试验未能将其消费与任何显著水平的体重增加联系起来，即使是那些每天食用120个开心果的人也是如此。如果这不能鼓励你多吃这些美味的零食，那么已经发现，食用少量坚果和种子预测会导致比所有非法药物结合在一起杀死更多人的结果。

For example, even a small number per week can prolong a woman's life by the equivalent of jogging four hours a week. One study found that eating just a handful of Brazil nuts a week can lower your cholesterol by 20%.
举个例子，即使每周只吃很少的数量，也能延长女性的寿命，相当于每周慢跑四个小时。有一项研究发现，每周仅食用几个巴西坚果就能将胆固醇降低20％。

Unfortunately, that doesn't get you off the hook for all forms of exercise. Although food industries enjoy overstating the role of inactivity in our obesity crisis, when actually we are more active than before, exercise may be a major factor in determining the age at which you die. The right amount of movement can defend against cognitive decline, high blood pressure, and insomnia while improving the immune system and mood.
不幸的是，这并不能让你免于进行各种形式的运动。尽管食品行业喜欢夸大静坐在肥胖危机中的作用，但实际上我们比以前更加活跃，运动可能是决定你死亡时的年龄的主要因素之一。适量的运动可以抵御认知衰退、高血压和失眠，同时提高免疫系统和情绪。

A simple solution could be, bear with me, a standing desk. You may feel silly, especially if you are the only one towering above your colleagues, but standing may burn as much as extra 50 calories an hour. But standing may burn as much as an extra 50 calories an hour. That's the equivalent of running 10 marathons a year. If you're more about the movement, convince your workmates to join you for a walking meeting. Research has shown that 40 minutes walking each day can account for a 24% drop in mortality.
一个简单的解决方案是，容我说一下，使用一个站立式的办公桌。你可能会感觉有些傻，特别是当你是唯一一个比同事高的人时，但站立可以每小时多燃烧多达50卡路里的热量。这相当于跑10次马拉松比赛所燃烧的热量。如果你更喜欢活动，你可以说服你的同事在步行开会时加入你。研究表明，每天步行40分钟可以使死亡率下降24%。

In discussing a diet that omits meat and animal products, the subject of nutritional deficiencies is bound to come up. If planned correctly, you have no cause for concern. If anything, you are likely to start getting more of the nutrients you need to function optimally. When studied, one group of vegetarians was found to be achieving higher levels of almost every nutrient, including calcium, iron, and various vitamins. The only exception is vitamin B12, which is absolutely crucial if embarking on a plant-based diet. Once acquired from unclean vegetables, we no longer have access to a natural source of B12. Fortunately, it only takes a sprinkle of nutritional yeast or a daily or weekly supplement to meet your requirements.
当讨论不吃肉和动物制品的饮食问题时，营养不足的问题也一定会被提出来。如果正确地规划饮食，你就不必担心这个问题。事实上，你可能会开始获得更多所需的营养素，以使身体的功能更加优化。在研究中，发现一组素食者的几乎每种营养素的水平都比肉食者高，包括钙、铁和各种维生素。唯一的例外是维生素B12，如果开始采用植物性饮食，这种维生素是非常重要的。虽然曾从不洁的蔬菜中获取过，但现在我们不再有自然的B12来源。幸运的是，只需加入一些滋补酵母或每日或每周补充剂即可满足所需。

While the intended effect of this book is good health, it's imperative to highlight other beneficial outcomes of leading a plant-based diet. We find ourselves avidly recycling, taking the bus, and switching off lights in order to do our bit for the environment. But the biggest contribution may be stop eating meat. Animal agriculture accounts for 9% of global carbon dioxide emissions, and livestock account for 37% of human-caused methane emissions. Methane is 20 times more potent than carbon dioxide as a greenhouse emission, and the biggest culprit is cattle. If you can't give up other kinds of meat, at least work on eliminating beef from your diet.
翻译： 这本书旨在带来良好的健康效果，但强调领导植物性饮食的其他益处也是至关重要的。我们积极进行回收利用，坐公共汽车，关灯节能来做出环保方面的贡献。但最大的帮助可以是不吃肉。动物农业占全球二氧化碳排放量的9％，畜牧业占人为产生的甲烷排放的37％。甲烷比二氧化碳更强大，是温室气体排放的20倍，牛是最大的罪魁祸首。如果您不能放弃其他种类的肉，至少可以尝试从您的饮食中消除牛肉。

It won't come as any surprise that Gregor is a vegan, and as you read How Not To Die, it starts to read suspiciously like propaganda, presenting only evidence that fit the authors only plants are good all animal products are bad, point of view. Critics pointed out that the way Gregor has misrepresented the results of studies or cherry-picked evidence. There's also the fact that we're all genetically different, and so require different diets for optimum health. Some people, such as his grandmother, may benefit more than others by going vegan. To be fair, Gregor doesn't actually push for a vegetarian or vegan diet, only for one that has been proven to reverse heart disease and other diseases. In his mind, this happens to be a whole food plant-based one. One of his mission is to educate the public beyond what he considers the hidden agenda of government, big agriculture, and big pharma, and he does this through his nonprofit site, nutritionfacts.org.
格雷戈是个素食主义者并不会让人感到惊讶，当你阅读《如何不死》时，你会发现它开始读起来像是宣传，只呈现符合作者“只有植物食品好，动物食品全部不好”的观点的证据。批评者指出格雷戈曲解了研究结果或者精心挑选证据。此外，我们每个人的基因不同，所以需要不同的饮食以达到最佳健康。有些人，比如他的祖母，可能会因为成为素食主义者而受益更多。但公平地说，格雷戈并没有强烈推崇素食或素食主义，只是支持已被证明能够逆转心脏病和其它疾病的饮食。在他看来，这样的饮食是基于整食植物为基础的。他的使命之一是教育公众，超越政府，大型农业和医药公司的隐藏议程，他通过自己的非营利性网站nutritionfacts.org来实现这个目标。

Even if you don't fully agree with him, the site has a wealth of great information that may prolong your life or prevent disease. We're wrapping up our discussion on How Not To Die. In this last lesson, we've learned that we aren't done with eating healthy just by knowing better. Gregor offers resources and practices to actually improve your health. You can literally start this right now and set a plan for yourself.
即使你并不完全同意他的观点，这个网站拥有丰富的有关延长寿命或预防疾病的信息。我们即将结束有关如何不死的讨论。在这最后一课中，我们学到了仅仅知道更好的健康饮食并不意味着我们的健康就已经改善了。格雷戈提供资源和实践方式，以真正改善你的健康。你可以从现在开始，为自己制定一个计划。

We're told that we are born into ill health. That disease is a side effect of simply being alive. But after reading How Not To Die, you realize there is a choice. Do you want blood that stifles cancer growth or promotes it? Food that stiffens your arteries or relaxes them? A life filled with energy and contentment, or pills and hospitals. And the best part is it's so easy. Here he is again on Toxic Google. And I mean, spoiler alert, it's the same healthy diet that they say. Healthful eating is like paying into a pension pot. You're acting now to defend against the future. The question is, what kind of future do you want that to be?
我们被告知，生下来就是不健康的，患病是生存的副作用。但是读了《如何不死》之后，你会意识到有选择的余地。你想要那种抑制癌症生长或促进癌症生长的血液？你想要那种硬化动脉或舒张动脉的食物？你想要那种充满活力和满足的生活，还是药品和医院？而最好的部分是这样做非常容易。作者在“有毒的谷歌”上也提到了同样的健康饮食。健康饮食就像是为未来储备退休金。问题是，你希望未来是什么样的？

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