如何在烹调时减少肉类中致癌物的8种方法

原创能救命的营养学蔬食益生

本视频由格雷格（Michael Greger）医生于 2018 年 7 月 4 日发布，来自NutritionFacts.org — 能救命的营养学。

专家太多，什么样的研究才是靠谱的？(点击了解，你会震惊！）

格雷格（Michael Greger） 医生是畅销书《How Not to Die》作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，已于今年7月19日发售，详情见文末。

肉类中的致癌物

Carcinogens in Meat

视频摘要：8种制备方法用以减少煮熟肉类中的致癌物。

Eight preparation methods to reduce exposure to carcinogens in cooked meat.

有什么方法能让我们减少暴露在烹煮肉类时形成的致癌物质？

What are some of the ways we can decrease our exposure to the “carcinogenic substances in meat that are formed during cooking”?

他们有一整套危险因素的名单。

They have a whole list of hazard factors.

第一个因素是肉的种类，加工肉制品 - 甭管红色或白色，是最糟糕的。

The first factor is “meat type,” with processed meat — red or white — being the worst.

然后是温度，烹调在260华氏度（127摄氏度）以下，以及像煮沸或使用微波炉，是更为安全的，而烤，烘烤，或煎炸是最差的。

Then “cooking temperature,” with cooking at or under 260 degrees Fahrenheit — so, like boiling or microwaving, safer; whereas broiling, roasting, or pan-frying is the worst.

每分钟将肉类翻转可降低风险，而相较于带深色和充满风味的脆皮，他们更推荐苍白而柔软、未煮熟的肉品，以降低患癌风险，只要您烹煮时顾及食品安全准则。

“Turning it over” every minute lowers risk, and, rather than a “dark and flavorful” crust, they recommend pale and soft, cooked rare lowers risk as long as you meet food safety guidelines.

香料或含醋腌料能降低致癌物质的形成。

Spices or a vinegar-containing marinade lowers carcinogen formation.

避免肉汁，只服食一个份量，约莫一副扑克牌或一块肥皂的大小，并和蔬菜和水果一起吃。

Avoid gravy, stick to one serving (which is like “a deck of cards or the size of a bar of soap”), and eat vegetables and fruit with your meat.

即使只是在烧烤附近这可能也是一个坏主意，即使你不吃任何东西。

Even just being around a barbecue may be a bad idea, even if you don’t eat anything off of it.

在这研究里，针对终生罹患癌症的额外风险他们评估了每天站立在距离炭火烤架约6英尺远和距离约30英尺，两者皆处于25％的皮肤接触，和100％的皮肤接触。

Here, they estimated the extra lifetime cancer risk associated with standing about six feet away from a charcoal grill every day, and about 30 feet away, with both 25% skin exposure and 100% skin exposure.

当然，他们不是在谈论裸着体在烤肉。这是出于对以下的认识，即轻便的服装可能对这些气态致癌物几乎起不了保护作用。

They’re not talking about grilling in the nude. This is out of the recognition that light clothing probably provides little protection from these “gaseous” carcinogens.

皮肤接触往往被忽视于对多环芳烃的各种风险评估，但我们知道这是确实存在的问题，透过对消防员的研究表明，即使在全套防护装备中，并通过呼吸器呼吸，在他们的身体中仍然会发现这些化合物，可能通过他们头盔下的颈部部位进入。

Skin “contact is often neglected in these kinds of risk assessments of polycyclic aromatic hydrocarbons.” But, we know it’s a problem from studies on firefighters that show that even in “full protective” gear, breathing through a respirator, they still end up with these compounds in their bodies — likely through their neck, under their helmets.

这些结果表明在室外暴露于烧烤烟雾（特别是通过皮肤）可能是一个重要但很大程度上被忽视的健康危害源，但他们的估计来自每天一次，全年不间断的烧烤。

“These results indicated that outdoor exposure to barbecue fumes (particularly through the skin) may have become a significant but largely neglected source of health hazards.” But, their estimates were from barbecuing once a day, every day, year-round.

虽然，他们认为有毒烟雾实际上可能会附着在人们的衣着，然后可以带入室内继续的处于暴露状态。

Though they’re thinking the toxic fumes might actually stick to people’s clothing, which they could then bring inside with them to continue exposure.

这些便是其中的一些化学品令官方科学机构决定什么是和不是致癌物，并宣称加工肉类确实会导致癌症，红肉可能会导致癌症。

These are all some of the chemicals that led to the official scientific body that determines what is and is not carcinogenic to declare that processed meat does cause cancer, and red meat probably causes cancer.

他们考虑了存在加工肉类中的亚硝酸盐以及这些烹煮肉类时产生的致癌物。

They considered both the nitrites in processed meat, as well as these cooked-meat carcinogens.

但是，由于实际上不可避免的其他致癌化合物，已经存在于原料中或未经加工的肉类，这些化学品不是肉类和肉类产品中唯一可能致癌的物质。

“However, due to the practically unavoidable presence of other carcinogenic compounds, which are already present in raw or unprocessed meats, these chemicals are not the only potentially carcinogenic substances in meat and meat products.

这些其他的物质包括众所周知的环境污染物等，好比说一些重金属，二恶英和多氯联苯，也是所谓的持久性有机污染物，我们主要是通过摄入乳制品，肉类和鱼类而暴露于这类物质。

These other substances are well-known environmental pollutants, such as some heavy metals, dioxins, and PCBs,” so-called persistent organic pollutants, to which we’re “primarily exposed via dietary intake of dairy products, meat, and fish.”

虽然二恶英是产生于纸浆漂白时，但我有感觉这是一个自动纠错的错误。

Although dioxins are created when paper pulp is bleached, I have a feeling this is an autocorrect error.

在美国这个问题有多严重？

How bad a problem is this in the United States?

美国农业部的审查发现在肉类和家禽中的二恶英类化合物，预示对美国公共健康关注的可能性,他们得出结论说典型的美国成年人的暴露值低于EPA建立的参考剂量，意思是对有毒物质的最大可接受限度。

“The USDA examined whether levels of dioxin-like compounds in meat and poultry indicate possible concern for U.S. public health,” and they concluded that “a typical U.S. adult’s daily exposure is below the EPA-established reference dose” — meaning the maximum acceptable limit of a toxic substance.

只有当儿童经常摄取每日平均肉或家禽份量并且当中包含最高级别的化合物含量才可能会超出限制。

“Only children consuming average daily servings of meat or poultry regularly containing the highest levels may exceed the limit.”

若把所有的致癌物质放在一起，一些毒理学家提出应限制牛肉、猪肉和鸡肉的摄取量以便儿童每月摄取这几种肉类的总和最多不超过五份。

Putting all the carcinogens together, some toxicologists suggest “limiting the consumption of beef, pork, and chicken so that children consume at most five servings combined of all these meats each month.”

所以平均而言，就像每六天左右最多摄取一份。

So, on average, like one serving every six days or so, max.

是的，那有机肉又怎么样呢？

Yeah, but what about organic meat?

请听下回分解。

W e’ll find out, next.

翻译： Kok Heung Chung

编辑： Karen Chou (老玉米)

参考文献：

Trafialek J, Kolanowski W. Dietary exposure to meat-related carcinogenic substances: is there a way to estimate the risk?. Int J Food Sci Nutr. 2014;65(6):774-780.
Wu CC, Bao LJ, Guo Y, Li SM, Zeng EY. Barbecue Fumes: An Overlooked Source of Health Hazards in Outdoor Settings?. Environ Sci Technol. 2015;49(17):10607-10615.
Fent KW, Eisenberg J, Snawder J, et al. Systemic exposure to PAHs and benzene in firefighters suppressing controlled structure fires. Ann Occup Hyg. 2014;58(7):830-845.
Domingo JL, Nadal M. Carcinogenicity of consumption of red and processed meat: What about environmental contaminants?. Environ Res. 2016;145:109-115.
Li QQ, Loganath A, Chong YS, Tan J, Obbard JP. Persistent organic pollutants and adverse health effects in humans. J Toxicol Environ Health Part A. 2006;69(21):1987-2005.
Dearfield KL, Edwards SR, O'Keefe MM, et al. Dietary estimates of dioxins consumed in U.S. Department of Agriculture-regulated meat and poultry products. J Food Prot. 2013;76(9):1597-1607.
Hernández ÁR, Boada LD, Almeida-González M, et al. An estimation of the carcinogenic risk associated with the intake of multiple relevant carcinogens found in meat and charcuterie products. Sci Total Environ. 2015;514:33-41.