吃素是技术活儿？《食疗圣经》作者Michael Greger医生手把手教你怎么吃最有营养！
本视频由 Michael Greger 医生于2017年9月11日制作，来自NutritionFacts.org。
译者前言：译文中没有包括视频中全部幻灯片，请观看完整视频。
在我的书《食疗圣经》中，我建议大家尝试以全蔬食为主的饮食，但有些蔬食比起其它的更健康。
In my book, How Not to Die, I suggest we try to center our diets around whole plant foods. But, some plants are healthier than others.
例如，你其实可以只靠食用白土豆来生存很长一段时间。
For example, you can apparently live extended periods eating practically nothing but white potatoes.
根据定义，这也是全蔬食－只不过不是非常健康。
That would, by definition, be a whole-food, plant-based diet — but not a very healthy one.
所有蔬食并非“生而平等”。
All plant foods are not created equal.
这些年来我做了越多研究，就越意识到，不是所有健康食物都可以取代、互换。
The more I’ve researched over the years, the more I’ve come to realize that healthy foods are not necessarily interchangeable.
一些食物和食物种群拥有特殊的营养素，是在其它食物中无法大量获取的。
Some foods and food groups have special nutrients not found in abundance elsewhere.
例如，萝卜硫素，有著惊人的强化肝酶排毒功效的物质，几乎完全来自于十字花科类的蔬菜。
For example, sulforaphane, the amazing liver-enzyme detox-boosting compound, is derived nearly exclusively from cruciferous vegetables.
假如某天你吃了很多其他种类的蔬菜和绿叶菜但却没有吃十字花科的食物，那就不会获得很多萝卜硫素。
You could eat tons of other kinds of greens and vegetables on a given day, and get no appreciable sulforaphane if you didn’t eat something cruciferous.
这与亚麻籽中具有抗癌作用的木脂素一样。亚麻籽可能平均有比其它食物多一百多倍的木脂素。
It’s the same with flax seeds and the anticancer lignan compounds. Flax may average a hundred times more lignans than other foods.
还有蘑菇，蘑菇其实根本不是植物；它们属于完全不同的生物分类并且可能含有不在植物界里任何地方出现的营养物质（如麦角硫因）。（所以严格来讲，也许我应该推荐的是全食物— 植物和真菌的饮食 — 但是听起来有点怪。）
And mushrooms aren’t even plants at all; they belong to an entirely different biological classification,and may contain nutrients (like ergothioneine) not made anywhere in the plant kingdom. (So technically, maybe I should be referring to a whole-food, plant- and fungus-based diet, but that just sounds kind of gross.)
似乎我每次从医学图书馆回家，带着一些令人振奋的新数据我的家人就会瞟眼叹气，问道：“我们现在又不能吃什么了？
It seems like every time I come home from the medical library buzzing with some exciting new data, my family rolls their eyes, sighs, and asks, “What can’t we eat now?”
或者他们会说，“等等，怎么突然每盘菜里都放了荷兰芹？或是一些其它食物！
Or, they’ll say, “Wait a second. Why does everything seem to have parsley in it all of a sudden?” or something!
他们还是挺容忍的。
They’re very tolerant.
因为我试图融入日常饮食的食物清单增加了，我做了一个清单放在冰箱上的干擦板上，我们会像玩游戏一样在列表上打钩。
As the list of foods I tried to fit into my daily diet grew, I made a checklist, and had it up on a little dry-erase board on the fridge, and we’d make a game out of ticking off the boxes.
这后来演变成了我的“每日12份清单”：尽量把我每天要做的事项都包括进去这份列表。
This evolved, into my Daily Dozen: the checklist of all the things I try to fit into my daily routine.
豆子，意思就是各种豆类，包括豌豆、鹰嘴豆和扁豆。
By beans, I mean legumes, which also includes split peas, chickpeas, and lentils.
喝一碗豌豆汤，或用胡萝卜沾著鹰嘴豆泥吃可能不像是在吃豆子，但其实这些都算。
You know, while eating a bowl of pea soup or dipping carrots into hummus may not seem like eating beans, it certainly counts.
我们应该每天尝试吃三份的豆类。
We should try to get three servings a day.
一份的量被定义为四分之一杯的鹰嘴豆泥或豆子蘸酱；半杯煮熟的豆子、豌豆、扁豆、豆腐或天贝；或是一杯新鲜的碗豆或发芽扁豆。
A serving is defined as a quarter-cup of hummus or bean dip; a half-cup of cooked beans, split peas, lentils, tofu, or tempeh; or a full cup of fresh peas or sprouted lentils.
虽然花生在植物学上是豆类，在营养上我将它分在“坚果类”中，就好比我会把四季豆、荷兰豆等归入到其他蔬菜那一栏里。
Though peanuts are technically legumes, nutritionally, I’ve grouped them in the Nuts category, just as I would shunt green beans, snap peas, and string beans into the Other Vegetables category.
一份浆果的量是半杯新鲜或冷冻的浆果，或是四分之一杯的浆果干。
A serving of berries is a half-cup fresh or frozen, or a quarter-cup of dried.
在生物学上讲，牛油果、香蕉、甚至西瓜其实也都是浆果，但我俗称的是指那些小的，可简单食用的果子，这就是为什么我会包括金橘、葡萄和葡萄干，以及通常被认为是浆果但实际上不是的水果，如黑莓、樱桃、桑椹、覆盆子和草莓。
While biologically speaking, avocados, bananas, and even watermelons are technically berries, I’m using the colloquial term for any small edible fruit, which is why I include kumquats and grapes — and raisins, as well as fruits that are typically thought of as berries, but actually technically aren’t, such as blackberries, cherries, mulberries, raspberries, and strawberries.
其他水果类，一份的量是一个中等大小的水果，或一杯切好的水果，或四分之一杯的水果干。
For other fruits, a serving is a medium-sized fruit, a cup of cut-up fruit, or a quarter-cup of dried fruit.
同样的，我使用的是俗称的水果而不是植物学上的定义，所以我把西红柿放在其它蔬菜的类别。
Again, I’m using the colloquial rather than the botanical definition; so, I place tomatoes in the Other Vegetables group.
常见的十字花科蔬菜包括西兰花、卷心菜、甘蓝菜和羽衣甘蓝。我建议至少每天摄入一份（一般是半杯的量）并且每天至少有额外两份的蔬菜，可以是十字花科类或其它的。
Common cruciferous vegetables include broccoli, cabbage, collards, and kale. I recommend at least one serving a day (typically a half-cup), and at least two additional servings of greens a day, cruciferous or otherwise.
其它蔬菜的份量大小是一杯的生绿叶蔬菜，或半杯的其它无叶蔬菜，生熟皆可，或四分之一杯的干蘑菇。
Serving sizes for other greens and vegetables are a cup for raw leafy vegetables, a half-cup for other raw or cooked non-leafy vegetables, and a quarter-cup for dried mushrooms.
除一份坚果或其它种子外，每人都应尝试每天在饮食中加入一汤匙的亚麻籽粉。
Everyone should try to incorporate one tablespoon of ground flax seeds into their daily diet, in addition to a serving of nuts or other seeds.
四分之一杯坚果就是一份的量，或两汤匙坚果或种子酱，包括花生酱。（栗子和椰子在营养上讲不算作坚果）
A quarter-cup of nuts is considered a serving, or two tablespoons of nut or seed butters, including peanut butter. (Chestnuts and coconuts, though, don’t nutritionally count as nuts.)
我也推荐每天摄入四分之一茶匙的姜黄，再加上任何其它你喜欢的香草和香料（无盐的）。
I also recommend one-quarter teaspoon a day of the spice turmeric, along with any other (salt-free) herbs and spices you may enjoy.
一份全谷类食物可以是半杯热谷物，如燕麦片，煮熟的全谷物或所谓的“仿谷类粮食”，如苋籽、荞麦或藜麦，或半杯熟的意大利面或玉米粒；一杯即食（冷）谷物；一个卷饼或一片面包；半个贝果或英式松饼；或三杯爆米花。
A serving of whole grains can be considered a half-cup of hot cereal, such as oatmeal, cooked whole grains, or so-called “pseudo grains” like amaranth, buckwheat, and quinoa, or a half-cup of cooked pasta or corn kernels; a cup of ready-to-eat (cold) cereal; one tortilla or slice of bread; half a bagel or English muffin; or three cups of air-popped popcorn.
饮品类别的一份是一杯（约350毫升），每天推荐的是除了食物中天然水份之外额外的五份饮品。
The serving size in the beverage category is one glass (twelve ounces), and the recommended five glasses a day is in addition to the water you get naturally from the foods in your diet.
我在“我们每天应该喝多少杯水”视频中解释了背后的原因。
I explain my rationale in my video, How Many Glasses of Water Should We Drink a Day?
最后，我建议每天做“一份”运动，可以在一天里分开运动。
Finally, I advise one daily “serving” of exercise, which can be split up over the day.
我建议每天九十分钟的中等强度活动，例如快走（每小时6.4公里）或每天40分钟的剧烈运动（如慢跑或强效运动）。
I recommend ninety minutes of moderate-intensity activity each day, such as brisk (four miles per hour) walking or, forty minutes of vigorous activity (such as jogging or active sports) each day.
我在视频“你应该锻炼多少？”中作为解释。
I explain my reasoning for that in my video, How Much Should You Exercise?
这可能听起来有很多框要打钩，但很容易一次搞定一堆。
This may all sound like a lot of boxes to check, but it’s easy to knock off a bunch at a time.
一个简单的花生酱香蕉三明治，你就已经搞定了四个框。
One simple peanut butter / banana sandwich, and you just checked off four boxes.
或者想象一下你准备吃一大碗沙拉。
Or imagine sitting down to a big salad.
两杯菠菜，一把芝麻菜，一把核桃，半杯鹰嘴豆，半杯红椒和一个小西红柿。
Two cups of spinach,a handful of arugula, a handful of walnuts, a half-cup of chickpeas, a half-cup of red bell pepper, and a small tomato.
你用一个菜就搞定了七个框。
You just knocked out seven boxes in one dish.
撒上一些亚麻籽，一把枸杞并享用一杯水和水果作为甜点，你可以在仅仅一顿饭中搞定几乎一半的框框！
Sprinkle on your flax, add a handful of goji berries, and enjoy it with a glass of water and fruit for dessert, and you just wiped out nearly half your daily check boxes in a single meal!
然后如果你一边在跑步机上跑步一边吃 — 开玩笑的！
And, then if you just ate it on your treadmill — just kidding!
我真会为喝的每一杯水打钩吗？
Do I check off each glass of water I drink?
不会。
No.
其实，我甚至不用这个清单了；我只是开始把它作为一个工具，让我养成这个习惯。
In fact, I don’t even use the checklist anymore; I just used it initially as a tool to get me into a routine.
每当我坐下来吃饭的时候，我都会问自己，我还可以往里面加点绿色蔬菜吗？或是加些豆子？（我在冰箱里总是有一罐开了的豆子）我可不可以撒上一些亚麻籽或南瓜子，或者一些干果？
You know, whenever I was sitting down to a meal, I would ask myself, Could I add greens to this? Could I add beans to this? (I always have an open can of beans in the fridge.) Can I sprinkle on some flax or pumpkin seeds, or maybe some dried fruit?
清单让我习惯了去思考，如何让这顿饭变得更健康？
The checklist just got me into the habit of thinking, How can I make this meal even healthier?
我发现清单也能在买菜时帮我。
I also found the checklist helped with grocery shopping.
虽然我冰箱冷冻室里总是存些冷冻的浆果和蔬菜，如果我在商店里想买一周的新鲜农产品，清单能帮我搞清楚自己需要多少的羽衣甘蓝或蓝莓。
Although I always keep bags of frozen berries and greens in the freezer, if I’m at the store and want to buy fresh produce for the week, it helps me figure out, you know, how much kale or blueberries I need.
这张清单也帮我想象一顿饭[做好后]可能是什么样子。
The checklist also helps me picture what a meal might look like.
看看这张清单，你会看到有三份豆类、水果和全谷物，然后和其它的食物种类相比有差不多两倍的蔬菜。
Looking over the checklist, you’ll see there are three servings each of beans, fruits, and whole grains, and about twice as many vegetables in total than any other component.
所以，当我看着盘子，就可以想象其中四分之一充满了谷物，四分之一的豆类，剩下一半是蔬菜，或许还加个沙拉和水果作为甜点。
So, glancing at my plate, I can imagine one quarter of it filled with grains, one quarter with legumes, and a half of the plate filled with vegetables, along with maybe a side salad, and fruit for dessert.
我恰巧喜欢一碗什么都有的饭，但清单仍然可以帮助我想象一下。
I happen to like one-bowl meals where everything’s mixed together, but the checklist still helps me to visualize.
我想起了一大碗混合了意大利面和小扁豆的蔬菜，而不是一大碗意大利面上面加了一些蔬菜和小扁豆。
Instead of a big bowl of spaghetti with some veggies and lentils on top, I think of a big bowl of vegetables with some pasta and lentils mixed in.
我会想到一顿大多是蔬菜的饭，而不是一大盆藜麦上面加了一些炒菜，而且哦，看看！还有一些藜麦和豆子呢。
Instead of a big plate of quinoa with some stir-fried vegetables on top, I picture a meal that’s mostly veggies — and, oh look! There’s some quinoa and beans in there, too.
但是，没有必要对这个清单过分认真。
But there is no need to be obsessive about the Daily Dozen.
在忙碌的旅行当中，当我吃光了零食，被困在机场的美食广场，如果能完成四分之一的目标都算是幸运的了。
On hectic travel days when I’ve burned through my snacks, you know, stuck in some airport food court somewhere, sometimes I’m lucky if I even hit a quarter of my goals.
如果某一天吃得不好，就尝试在第二天吃好一点。
If you eat poorly one day, just try to eat better the next.
为了帮助追踪您的进度，志愿者们创建了 Greger 医师的“每日12份清单”[手机]应用程式，苹果和安卓系统都有。
To help track your progress, volunteers created Dr. Greger’s Daily Dozen apps for both iPhone and Android.
您可以免费下载使用，没有广告，没有费用。
You can download and use them both for free; no ads, no cost.
我希望清单可以帮助提醒人们每天去摄入多样的最健康的食物。
My hope is that the checklist will just serve as a helpful reminder to try to eat a variety of some of the healthiest foods every day.
译者后记：Michael Greger 医生考虑太周到了呀！有木有？如果你说吃素是技术活儿，花个几分钟时间看这个视频就能学会，这种技术也太容易掌握了点儿吧？
最后引用老玉米非常喜欢的巴菲特的名言：
习惯是如此之轻，以致于无法察觉；
又是如此之重，以致于无法挣脱。
快快摆脱对素食的成见，加入健康充满活力的“低脂全蔬食”阵营里来吧！
关于编译者：老玉米是美国康奈尔大学坎贝尔营养研究中心《蔬食营养》证书持有者。老玉米的先生是美国内科医生（MD），也是位“蔬食医生”（Plantrician）。
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