4. PlantBased
4.植物性

Plant-based isso cool, man. Wait a minute. When I was a kid, I didn't even know what plantsreally were. Except for the ones that the bushes are outside of my house in st.Louis, something green on my plate. Well, my mom would have to cover that insome sort of interesting orange cheese, like thing to try to get me to eat it.
植物性很酷，夥計。等一下。當我還是個孩子的時候，我甚至不知道什麼是植物。除了那些在聖路易斯我家外面的灌木叢，我盤子里有綠色的東西。好吧，我媽媽得用一種有趣的橙色奶酪來掩蓋它，比如讓我吃的東西。

And quitefrankly, I wouldn't eat it even then, but now plant base is being cool. Right?It's at the forefront. Professional athletes are jumping on the plantbasedbandwagon, blockbuster documentaries, big business being plantbased isn't beinga hippie anymore. It's cool. Even fast food chains are really getting on thecourse to being plant-based a plant-based burger.
坦白地說，我那時也不吃，但現在植物基地很酷。對嗎？它在最前線。專業的運動員們正跳上植物學的大潮，大片的紀錄片，以植物為基礎的大企業不再是嬉皮士了。很酷。甚至連快餐連鎖店也開始走上以植物為基礎的漢堡的道路。

Tofurkey. Thatkind of sounds oxymoronic to me, but I've tried these things and they'reactually quite delicious. So what is plant-based? What is vegan? What are allthese other options of eating your plants? I'm Joey Thurman and this is yourcrash course, your diet crash course to being plant-based. Now, if you asked ahundred people.
豆腐渣。這聽起來有點自相矛盾，但我試過這些東西，它們其實很好吃。那麼什麼是植物性的？什麼是素食？吃你的植物還有其他的選擇嗎？我是喬伊·瑟曼，這是你的速成課程，你的飲食速成課程是以植物為基礎的。現在，如果你問一百個人。

What beingplant-based was, you might get a bunch of different answers being plant-baseddoesn't necessarily mean that you're a vegan, but being vegan is beingplant-based plant-based or whole foods plant-based diet is essentially eatingthe majority of your foods coming from the way of plants and meat and dairy,essentially being a side dish.
什麼是植物性的，你可能會得到一大堆不同的答案植物性不一定意味著你是素食主義者，但是素食主義者是植物性的或者全食物植物性的飲食基本上是吃你的大部分食物來自植物、肉和奶制品，基本上是一道配菜。

So you can beplant-based, you can be vegan, you can be all sorts of different things. Butwhen we're talking about this crash course, we're going to go over all sorts ofdifferent ways that you could be. Plant-based why it's good for you maybe. Isit not good for you and all the premises and the studies behind
所以你可以是植物人，你可以是素食主義者，你可以是各種各樣的東西。但當我們談論這個速成課程時，我們會回顧一下你可能會做的各種不同的方式。以植物為基礎為什麼它對你有好處。這對你和所有的前提和學習都不好嗎

them?
他們呢？

So I talkedabout plant-based. The plant-based is vegan, but vegan isn't plantbased I knowI'm confusing. You begins, they don't eat any animal products whatsoever. Thiswould include eggs, dairy, anything really that had eyes are moved and there'sother options. You can be semi vegetarian, whereas sometimes they're includingeggs or different dairy foods.
所以我談到了植物性。植物人是素食主義者，但素食主義者不是植物人，我知道我很困惑。你開始，他們不吃任何動物制品。這包括雞蛋，奶制品，任何真正有眼睛的東西都可以移動，還有其他選擇。你可以是半素食主義者，但有時他們包括雞蛋或不同的乳制品。

And evenflexitarian, we'll get into that. I'm doing a flexitarian crash course. So staytuned to that one. Pescatarian, they eat eggs and dairy and fish and seafood,but no meat or poultry. Vegetarian lacto, OVO, vegetarian, or even OVO vegan.I've got a buddy who was a bodybuilder, a vegan bodybuilder, but an actual OVOvegan bodybuilder where they actually include eggs.
即使是靈活的，我們也會討論這個問題。我在上一個靈活的速成班。所以請繼續關注這個。佩斯卡塔里亞人，他們吃雞蛋、奶制品、魚和海鮮，但不吃肉或家禽。素食主義者乳糖，卵子，素食者，甚至是卵子素食者。我有一個朋友，他是一個健美運動員，一個純素食的健美運動員，但實際上他是一個素食主義者，他實際上還包括雞蛋。

And sometimesthey're including some dairy, but no meat, poultry, fish, or seafood. And thenof course you have, the vegans are strictly no animal foods whatsoever. Now. Imyself, I went vegan for several months full on vegan. I got my blood work doneand really someone that basically grew up on eating nothing but meat andpotatoes.
有時還包括一些奶制品，但不包括肉、家禽、魚或海鮮。當然了，素食主義者絕對不是動物性食物。現在。我自己，我吃了幾個月的純素。我做了血液檢查，真的是一個只吃肉和土豆長大的人。

And he was mymainstay. If you looked at my plate, it would be two pounds of meat. I'm notkidding about the two pounds. I'd take that two, three pound thing of groundTurkey. I'd cook it up and put most of that on my plate. And then maybe I had aside salad, maybe most of the time it was potatoes with it.
他是我的支柱。如果你看一下我的盤子，應該是兩磅肉。我不是在開玩笑說那兩磅。我要那個兩三磅重的火雞泥。我會把它煮好放在盤子里。然后也許我吃了沙拉，也許大部分時間都是土豆。

Well, when I wasfilming my Facebook series home, sweat home, my co-host was plant-baseddietician, Giuliana, haver, and she kept saying, Joel, you need to eat moreplants, eat more plants and cut down the meat. And as you guys may know, aspart of my podcast, fat or future, I try all sorts of different things indifferent diets and being full on vegan was something that I hadn't
嗯，當我拍攝我的Facebook系列劇《家，汗水之家》時，我的共同主持人是植物營養學家朱利亞娜，哈弗，她不停地說，喬爾，你需要多吃些植物，多吃些植物，少吃肉。你們可能知道，在我的播客《胖子還是未來》中，我嘗試了不同飲食中的各種各樣的東西，而吃飽了素食是我没有過的

tried yet.
試過了。

So I got theblood work done. For three months, I ate nothing but vegan. And she said, Iwant you to have 10 servings of greens a day, uh, serving as a fistful ofvegetables, lagoons. Cause she kept saying lagoons are highly linked to theblue zones where people live past a hundred years old. So I was doing
所以我做了血液檢查。三個月來，我只吃素食。她說，我要你每天吃10份蔬菜，呃，作為一大堆蔬菜，瀉湖。因為她一直在說瀉湖和藍區有著高度的聯系，那里的人們生活在一百歲以上。所以我就這麼做了

that.
那個。

So you can imagineI was farting up dorm and my wife quite loved it. I was texting her. I waslike, when is this gas Gaskin? And she said, Joel, your gut microbiome needs toget used to it two to three weeks and then it'll get used to it. And sureenough it did. So, if you want a full on hour episode of plantbased dieting, goto my fat or future podcast and check out the episode with
所以你可以想象我在宿舍里放屁，我妻子很喜歡。我在給她發短信。我想，這是什麼時候的瓦斯金？她說，喬爾，你的腸道微生物需要適應兩三個星期，然后它就會適應。它確實做到了。所以，如果你想要一個完整的植物節食節目，去我的肥胖或未來的播客，看看這一集

Juliana haver.
朱莉安娜在那兒。

Now, what weremy results for a few weeks? I was feeling incredibly full. Why? Cause I washaving three, four times the amount of fiber that I was having. I wasn't usedto the amount of greens and fibers, vegetables, and flavonoids, and all thesethings that are thought to be amazing for you when you're eating.
我這幾週的結果怎麼樣？我感覺非常飽。為什麼？因為我的纖維量是我的三到四倍。我不習慣吃蔬菜和纖維、蔬菜和類黃酮，以及所有這些在你吃東西的時候被認為是神奇的東西。

Plant-based. NowI'm a hemoglobin A1C, which is a marker for diabetes. It dropped down. My inflammatorymarkers dropped down and even my
以植物為基礎。現在我是糖化血紅蛋白，這是糖尿病的標志。它掉下來了。我的炎症標記物下降了，甚至

testosteronewent up interesting. Right. I felt very good on being plant-based or vegan. Ifyou will. I felt very good on eating other diets, but this is one where Iactually had the blood work done to back it up.
睾丸激素上升很有趣。正確的。我覺得以植物為基礎或素食主義者很好。如果你願意的話。我覺得吃其他的飲食很好，但這是一個我實際上做了血液工作，以支持它。

Now if you'rewondering, okay, what's all this plant-based about. Now. You can beplant-based. You can be vegan and eat a bunch of crap. That's not good for you.If you're a vegetarian, you can have pizza all day long, where you need toloosen up your belt buckle just to fit your stomach in your pants. You could befull on vegan and have nothing but vegan ice cream and vegan cookies and veganthis and vegan.
現在，如果你想知道，好吧，這一切植物為基礎是什麼。現在。你可以以植物為基礎。你可以吃素，吃一堆垃圾。那對你不好。如果你是素食主義者，你可以整天吃披薩，在那里你需要鬆開皮帶扣，只為了讓你的胃塞進褲子里。你可以吃得飽飽的，除了純素冰淇淋，純素餅干，純素的這個還有純素的。

That justbecause as it's vegan doesn't mean it's good for you. So. On this crash course,we're going to talk about the right ways to do it. And many health experts talkabout how just eating plants is so good for you. Dr. T Colin Campbell, whoco-authored the book, the China study. It believed that from his findings thatwe need to cut down our consumption of meat and animal products to bring downour incidents of disease.
因為它是素食主義者並不意味著對你有好處。所以。在這個速成課程中，我們將討論正確的方法。很多健康專家都在談論吃植物對你有多好。科林·坎貝爾博士是《中國研究》一書的合著者。它認為，從他的研究結果來看，我們需要減少肉類和動物產品的消費，以減少疾病的發生。

Even theAmerican cancer society says that men have a 47% risk of developing cancer intheir lifetime and women. 38%. Dr. Campbell believes that cutting down a dietthat's heavily reliant on animal products like meat, eggs, cheese milk could bethe key. To our longevity and is backed by many observational studies, linkingeating animal products, to disease, such as diabetes, heart disease, cancer,and premature death.
就連美國癌症協會也說，男人和女人一生中患癌症的風險都有47%。38%.坎貝爾博士認為，減少嚴重依賴肉類、雞蛋、奶酪牛奶等動物產品的飲食可能是關鍵。許多觀察性研究支持我們的長壽，這些研究將食用動物產品與糖尿病、心臟病、癌症和早逝等疾病聯系起來。

But these areobservational studies. So scientists still aren't sure the causality of it all.Is it actually the animal products that are responsible for the risk or is itthe lack of our consumption of high quality foods, such as fruit, vegetables,and our over extreme consumption of processed meats and cooking them at hightemperatures.
但這些都是觀察研究。所以科學家們仍然不確定這一切的因果關系。到底是動物產品造成了這種風險，還是因為我們缺乏對水果、蔬菜等優質食品的消費，以及我們對加工肉類的過度消費以及在高溫下烹調。

These studiesthat we're talking about, the incidences of cancer and diabetes with a meatconsumption, when people basically were eating their protein from way of animalproducts and they switched them to getting their protein from plants. Prettymuch, all of these risks dropped down. Now the numbers from dr.
我們所說的這些研究，癌症和糖尿病的發病率與肉類消費有關，當時人們基本上是從動物產品中攝取蛋白質，然后他們將其轉換為從植物中獲取蛋白質。幾乎所有這些風險都降低了。現在是博士的數字。

Valter, Longoand other leading researchers and nutritional biochemists. Now these are forlongevity. If you were an athlete, if you want to add a bunch of muscle tissue,obviously you're going to need more protein, but is it possible to get protein?Yes. You hear this all the time. Where do you get your protein,
Valter，Longo和其他領先的研究人員和營養生物化學家。現在這些是為了長壽。如果你是一名運動員，如果你想增加一堆肌肉組織，顯然你需要更多的蛋白質，但是有可能得到蛋白質嗎？對。你總是聽到這些。你的蛋白質從哪里來的，

man?
夥計？

If you're justeating plants? Well, here's something crazy. I'm going to smack you on the headwith there's protein in plants. Half cup of lentils, nine grams of
如果你只是吃植物？好吧，這有點瘋狂。我要用植物中的蛋白質打你的頭。半杯扁豆，九克

proteinchickpeas, half cup, seven grams hemp seeds. One of my favorite to add onsalads, 10 grams for three tablespoons tofu, eight grams for three ounces.
蛋白鷹嘴豆，半杯，七克大麻籽。我最喜歡加沙拉，三湯匙豆腐10克，三盎司八克。

Your averagenuts, five to six grams for quarter cup Keene, Y has about eight grams per cup,nutritional yeast. So if you're not having dairy, I nutritional use to, uh,some of the foods that you're cooking with a really good and a bean chili,eight grams per quarter cup, black beans, 10 grams per cup. You're not butteris around seven grams per two tablespoons asparagus.
你的平均堅果，五到六克為四分之一杯基尼，每杯約有八克，營養酵母。所以如果你不吃奶制品，我會用營養的方法，呃，你做的一些食物，加上一個非常好的豆子辣椒，每四分之一杯8克，黑豆，每杯10克。你不是黃油是每兩湯匙蘆筍7克左右。

When I was fullon vegan, I was eating a lot of asparagus. Yes. I have that enzyme where my peestinks about 15 grams per bunch of asparagus broccoli, two and a half to threegrams of protein for cup. Crazy. Right. You can get protein from plants. Now,if you're going to go, plant-based. How do you do it? Well, when you want to emphasizewhole foods, minimally processed foods.
當我吃素的時候，我吃了很多蘆筍。對。我有一種酶，我的尿每束蘆筍花椰菜有15克的臭味，杯子里有2.5到3克的蛋白質。瘋子。正確的。你可以從植物中獲取蛋白質。現在，如果你要去的話，以植物為基礎。你怎麼做到的？好吧，當你想強調全食，最低加工食品。

And this is agood thing for pretty much any diet in this crash course, you're going toobviously limit or avoid animal products, whether you're full on vegan orplant-based or any of the other ones that I mentioned before, focus on plants,vegetables, fruits, whole grains, legumes, seeds, nuts. They should make up themajority of what you eat.
在這個速成課程中，這對幾乎所有的飲食都是一件好事，你將明顯地限制或避免食用動物產品，無論你是吃素的還是以植物為基礎的，還是我之前提到過的其他任何一種，把重點放在植物、蔬菜、水果、全谷類、豆類、種子、堅果上。他們應該占你吃的大部分。

And you want toget rid of the refined foods and the added sugar is so that vegan ice cream andvegan cookies that I was talking about. Yeah. You don't want to have those. Youwant to focus on food quality, right? Whole foods.
你想去掉精制的食物和添加的糖，這樣純素的冰淇淋和我剛才說的純素餅干。是啊。你不會想要那些的。你想關注食品質量，對嗎？全食。

These are the things thatare going to help you organic whenever possible.
只要有可能，這些東西都會幫助你有機化。

Now you can completelycut out all the animal products where you can be plant-based and have a littlebit and add them in there.
現在你可以完全去掉所有的動物產品，你可以用植物為基礎，再加一點進去。

The choice isyours. So, how do you go about this? So as with any diet, I always recommendstarting at home. You don't want to go out to eat and have all the temptationand see on the menu. Something that you see, I don't know, maybe short rib andyou think, Oh, I want to order that. I'll have that. If you're going to go fullon plant-based or going to go vegan, you want to control your environment.
選擇權在你。那麼，你要怎麼做？所以和任何節食方法一樣，我總是建議從家里開始。你不想出去吃飯，也不想在菜單上看到所有的誘惑。你看到的東西，我不知道，也許是短肋骨，你想，哦，我想點這個。我要那個。如果你打算完全依賴植物或素食，你要控制你的環境。

Any diet in thiscrash course, you have the control. Listen to me again, you have the control ofyour life and what goes in your mouth, the same thing for exercising and sleep.You control that. Grab that joystick. This is your game.
在這個速成課程中，任何飲食，你都可以控制。再聽我說，你可以控制你的生活和你嘴里的東西，這和鍛煉和睡眠是一樣的。你能控制的。抓住操縱杆。這是你的遊戲。

This is your life. Allright. I'm off that soapbox now, starting at home.
這就是你的生活。好吧。我現在從家里開始，不再講肥皂劇了。

Obviously centeryour meals around plants. Now, if you were like me as a kid and you were a babyeating meat, meat, meat, that was carnivore before carnival was a thing andtune in for the carnivores crash course, then you want to just basically startcutting down that meat. Fill your plate with plants.
很明顯，你的飲食以植物為中心。現在，如果你像我小時候一樣，你還是個嬰兒，吃肉，吃肉，在嘉年華開始之前是食肉動物，然后收看食肉動物速成課程，那麼你就想基本上開始減少這些肉。把你的盤子裝滿植物。

You can go coldTurkey or no Turkey if you will, but try to fill that plate with broccoli,spinach, kale, fruit nature's candy delicious. And start cutting down on themeat. That's a good way to go about it. Maybe you want to do meatless Monday,or as I've said, flush free Friday. I started doing that two, three days aweek.
如果你願意的話，你可以選擇冷火雞或者不吃火雞，但是儘量用花椰菜、菠菜、甘藍、水果自然的糖果來填滿這個盤子。開始少吃肉。這是個好辦法。也許你想做週一不吃肉的，或者就像我說的，週五不吃肉。我開始一週兩到三天。

There's a bunch of different ways that you can go aboutthis just because you were putting yourself in this plant-based box. Doesn'tmean every part of the box needs to be completely sealed up. Eventually we'llclose it all and you'll stay within that box. But for now, You do you and makesure that you can do this and you can stay on this course and this path for youthat works for you.
有很多不同的方法，你可以這樣做僅僅因為你把自己放在這個植物的盒子里。並不意味著盒子的每個部分都需要完全密封。最終我們會把它全部關閉，你就呆在那個盒子里。但現在，你要做你自己，確保你能做到這一點，你可以繼續走這條路和這條對你有用的路。

Now, obviouslyyou're going to limit foods like dairy, eggs, and meat, especially if you'regoing full on vegan. Now, things to purchase fruits. One of my favoriteberries, citrus foods, fruits, payors, bananas, all of these things have highantioxidant properties, anthocyanins, especially berries. Very good for you.
現在，很明顯你要限制乳制品、雞蛋和肉類等食物，尤其是如果你要吃素的話。現在，買水果的東西。我最喜歡的漿果，柑橘類食物，水果，付款人，香蕉，所有這些東西都有很高的抗氧化性能，花青素，尤其是漿果。對你很好。

Anti-cancer fightingproperties. Anti-inflammation good for your skin. You may even look better forit. Vegetables, kale, spinach, broccoli, cauliflower, peppers, asparagus.You've got protein, fiber flavonoids, which are only present in plants.Anti-inflammatory ants like anti-cancer even broccoli has a higher capacity tobind to bio.
抗癌特性。消炎對你的皮膚有好處。你甚至可以看起來更好。蔬菜，甘藍，菠菜，花椰菜，花椰菜，辣椒，蘆筍。你有蛋白質，纖維類黃酮，它們只存在於植物中。像抗癌螞蟻一樣的消炎螞蟻甚至花椰菜也有更高的生物結合能力。

When it'ssteamed the way you cook food it's can actually have a lot to do with how thenutrient absorption happens. That broccoli and all these other plants can helpreduce cholesterol levels. Study. After study says this broccoli is even goodfor you. Apparently I'm just talking about broccolis okay.
當它以你烹調食物的方式蒸的時候，它實際上與營養吸收的發生有很大關系。西蘭花和所有這些植物都能幫助降低膽固醇水平。學習。研究表明這種花椰菜甚至對你有好處。顯然我只是在說花椰菜好吧。

It stimulatesdetoxification in the production of antioxidant compounds in the liver. Nowthese are nutrients that are important for bone health, heart health. And ifyou're going to be pregnant, ladies, healthy pregnancy, starchy vegetables,these often get demonized, but if you're being plant-based, these sometimes arestaples.
它刺激肝臟產生抗氧化物質的解毒作用。這些營養素對骨骼健康和心臟健康都很重要。如果你要懷孕，女士們，健康的懷孕，澱粉類蔬菜，這些通常會被妖魔化，但如果你是植物性的，這些有時是主食。

Sweet potatoes,butternut squash and potatoes. Starchy vegetables are rich in what's calledresistance starch. Now this is a similar to similar to soluble fiber. It passesthrough your digestive tract and mainly unchanged. Then it's broken down intobeneficial gut bacteria. Our guts need good bacteria too.
紅薯，南瓜和土豆。含澱粉的蔬菜富含所謂的抗性澱粉。這是一種類似於可溶性纖維的類似物。它通過你的消化道，基本上没有變化。然后分解成有益的腸道細菌。我們的內臟也需要好的細菌。

Now when ourguts break down, this resistance starts. They produce short chain fatty acids.And these have a number of positive effects. Your body help with digestivecondition, reducing blood sugar, cholesterol and weight management, starchyvegetables, beans, peas, corn, they all have about one to 5% resistant starchpick up some whole grains rolled oats, farro, which is a very, I love farro.
現在當我們的膽量崩潰時，這種抵抗就開始了。它們產生短鏈脂肪酸。這些都有一些積極的影響。你的身體有助於消化狀況，降低血糖，膽固醇和體重管理，澱粉類蔬菜，豆類，豌豆，玉米，它們都有大約1到5%的抗性澱粉拿起一些全麥燕麥卷，法羅，這是一個非常，我愛法羅。

Keenwah so muchfun to say. Um, Brown rice, things like that. Healthy fats avocados. Very goodfor you. Coconut oil, olive oil, the gums, your peas, your chickpeas peanuts,black beans. Yes. Peanuts are actually a lagoon. Now seeds nut butter is thesethings are going to be a good staple. If you're being plant-based macadamianuts, pumpkin seeds, sunflower seeds.
真是太有趣了。嗯，糙米之類的。健康脂肪鱷梨。對你很好。椰子油，橄欖油，樹膠，豌豆，鷹嘴豆，花生，黑豆。對。花生實際上是一個瀉湖。現在種子堅果黃油是這些東西的一個很好的主食。如果你是植物性的澳洲堅果，南瓜子，葵花籽。

I love sunflowerseeds, actually a good amount of protein and sunflower seeds. Pumpkin seeds,about 10 grams per serving as well. Now you can have these different nutbutters and things like that. Also you can get plantbased milks, also kind ofoxymoronic almond milk, cashew milk, coconut milk.
我喜歡葵花籽，其實含有大量的蛋白質和葵花籽。南瓜籽，每份約10克。現在你可以吃這些不同的堅果奶油之類的東西了。你也可以買到植物奶，也可以是矛盾的杏仁奶，腰果奶，椰子奶。

I've done all these evenhave flax milk.
我做了所有這些，甚至還有亞麻牛奶。

Some of these things are fortified where they addcalcium because you might be lacking calcium. If you're doing plant-based goahead and get spices, herbs and seasonings. Just very good for you. Curry blackpepper, sea salt, Rosemary tumeric. Very good cinnamon. I'm also a fan ofcinnamon. Now you can even go for different plant-based proteins, uh, theprotein powders and things.
這些東西中的一些在添加鈣的地方被強化，因為你可能缺鈣。如果你是以植物為基礎的，那就去買些香料、草藥和調味品。對你很好。咖喱黑胡椒，海鹽，迷迭香。非常好的肉桂。我也是肉桂的粉絲。現在你甚至可以選擇不同的植物蛋白，呃，蛋白質粉之類的。

I often I'm anadvocate of whatever diet you're on trying not to over-consume supplements, butsometimes supplements you need. So you can get pea based proteins orplant-based protein powders. Just look at the ingredient list. Tofu, Tempe, goahead and go for all that. What are you going to drink? Well, water.
我經常倡導你的任何飲食，儘量不要過度攝入補充劑，但有時你需要補充。所以你可以得到豌豆蛋白或者植物蛋白粉。看看配料表。豆腐，丹貝，去吧，去吧。你要喝什麼？好吧，水。

Amazing for you.Tea coffee. Those are all. Go ahead. Now, foods to avoid, I mean, this is alist for almost anybody. Fast food, fries, burgers, hot dogs. Yes. Fries arevegan. They're plant-based doesn't mean you should be eating them. Addedsugars, sweets, refined grains as your white pasta, your white bread, thingslike that.
太棒了。茶咖啡。就這些。前進。現在，要避免的食物，我的意思是，這是一個幾乎所有人的清單。快餐，薯條，漢堡，熱狗。對。薯條是純素的。它們是植物性的並不意味著你應該吃它們。加糖，甜食，精制谷物，比如你的白面食，白面包，諸如此類的東西。

Even thoughthey're plant-based doesn't mean you should be eating them. Processed veganfoods. Those fake meats, try to get the majority of your food from things thatgrew, that are whole foods, because otherwise something vegan or plant-basedstarts to look like that. Western diet, having these processed foods,artificial sweeteners, sweetened low Splenda.
即使它們是植物性的並不意味著你應該吃它們。加工純素食品。那些假冒的肉類，試著從生長的食物中獲取大部分食物，也就是全天然食品，因為否則一些純素或植物性的食物就會變成這樣。西方飲食，有這些加工過的食物，人造甜味劑，低濃度的甜味劑。

If you want tosweeten try Stevia or monk fruit, very good for you. And obviously processedanimal products. Stay away from that. Now, what does the science say? Beingplant-based it can improve your health by helping you lose weight obesity andbeing overweight affects over 69% of the U S. That is a sad number.
如果你想加甜葉菊或和尚果，對你很好。顯然還有加工過的動物產品。離那遠點。現在，科學怎麼說？以植物為基礎，它可以幫助你減輕體重，肥胖和超重影響超過69%的美國人，這是一個可悲的數字。

Now making theselifestyle changes and being a plant base can have a lasting impact on yourhealth. Many studies talk about the high fiber content being plant-based andour review of 12 studies included more than 1100 people found that thoseassigned plant-based diets lost significantly more weight, about 4.5 pounds ortwo kilograms on average, over 18 weeks.
現在，改變這些生活方式和成為植物基地可以對你的健康產生持久的影響。許多研究都談到高纖維含量是以植物為基礎的，我們對12項研究的回顧包括1100多人發現，那些分配了植物性飲食的人在18週內減掉了明顯更多的體重，平均約4.5磅或2公斤。

And those thatweren't assigned the vegetarian diets. They didn't lose as much plant base canhelp a number of conditions, heart disease. One of the main killers really becareful of that. A large study of 200,000 people have found that those whofollowed a healthy plant-based diet, rich, rich, and whole grains, fruits,vegetables, legumes, nuts had significantly lower risk of developing heartdisease than those who followed the non plant based diet.
那些没有被分配素食的人。他們没有失去那麼多的植物基，可以幫助一些疾病，心臟病。其中一個主要的殺手真的很小心。一項針對20萬人的大型研究發現，那些遵循健康的植物性飲食的人，豐盛、豐盛、全谷類、水果、蔬菜、豆類、堅果類食物的人患心臟病的風險明顯低於那些遵循非植物性飲食的人。

Now, if youfollow the unhealthy plant-based diet, Those risks will still go up. So justbecause you are plant-based just because you're a gluten-free just because youare putting yourself in whatever a box, stay away from those processed foods,stay away from the sugars. No matter what course you're from following on thiscrash course helps with cancer.
現在，如果你遵循不健康的植物性飲食，這些風險仍然會上升。所以，就因為你是植物性的，因為你是一個無麩質的人，因為你把自己放在任何一個盒子里，遠離那些加工食品，遠離糖。不管你學什麼課程，參加這個速成課程都有助於治療癌症。

Researchsuggests that following a plant-based diet can reduce your risk of cancer. A studyin over 69,000 people found that a vegetarian diet was associated with lowerrisk of gastrointestinal cancer, especially those who followed the ovalvegetarian. Remember I talked about earlier about having a little bit of dairyand eggs.
研究表明，遵循植物性飲食可以降低患癌症的風險。一項對超過69000人的研究發現，素食與降低胃腸道癌風險有關，尤其是那些吃橢圓形素食的人。記得我之前說過要吃一點牛奶和雞蛋。

Another largestudy of 77,000 people demonstrated that those who follow vegetarian diets at22% lower risk of developing COVID rectal cancer than the non vegetarianscognitive decline. As we get older Alon the food that we put into our bodiesthroughout the years causes this overall cognitive decline.
另一項針對77000人的大型研究表明，那些素食者患COVID直腸癌的風險比非素食者低22%。隨著年齡的增長，我們多年來攝入體內的食物會導致整體認知能力的下降。

Alzheimer'sdementia. Horrible diseases. If you listen to my sad standard American dietintro crash course, I talk about how my grandmother passed away from dementia.She barely knew who I was. My other grandmother had. Alzheimer's she thought Iwas my father. When I was my father's age. We're like a car we build upmileage.
老年癡呆症。可怕的疾病。如果你聽我悲傷的標準美國飲食簡介速成課程，我會談談我祖母是如何從癡呆症中去世的。她幾乎不知道我是誰。我的另一個祖母也有。她以為我是我父親。當我像我父親那樣大的時候。我們就像一輛積累里程的汽車。

The more mileswe put on ourselves, the more likely we're able to break down. But. With a wellmaintained and maintenance car, we're changing our oil. We're checking ourbrakes. We're changing our tires. That is the perfect analogy for living ahealthier and longer life. Putting these nutritious foods into our bodies isfueling our car and taking care of our systems.
我們自己跑得越遠，就越有可能出故障。但是。有了一輛保養良好的汽車，我們正在換油。我們正在檢查刹車。我們在換輪胎。這是活得更健康、更長壽的完美類比。把這些有營養的食物放進我們的身體里就是給我們的汽車加油，照顧我們的系統。

A review of ninestudies of over 31,000 people found that eating fruits and vegetables, justfruits and vegetables. I do a 20% reduction in the risk of developing cognitiveimpairments, like diminish sure diabetes. Another study demonstrated thatplant-based diets vegan or lacto-ovo vegetarian. We're associated with nearly50% reduction in type two diabetes.
一項對超過31000人的9項研究的回顧發現，吃水果和蔬菜，僅僅是水果和蔬菜。我做了20%的風險降低認知障礙，如減少糖尿病。另一項研究表明，植物性飲食素食者或乳蛋素食者。我們認為2型糖尿病減少了近50%。

A lot of people say thatadopting the plant-based diet is good for the planet.
很多人說，采用植物性飲食對地球有好處。

Lots of studies say there's environmental impacts fromeating plant-based. So if that's for you, there's another reason that maybe youwant to try this. So what do you eat if you're going plant-based what did Ieat? Well, I said, as I said, my staples were pretty easy.
許多研究表明食用植物性食物會對環境產生影響。所以如果這是為了你，還有另一個原因也許你想試試這個。如果你要吃植物，你吃什麼？我吃了什麼？好吧，我說過，我的訂書釘很容易。

I was having 10servings of greens a day. That's about a fist, one to two cups of beans perday. Pardon? My flatulence, not seeds, lots of asparagus. And then every nowand then I would have some protein powder or something because I was workingout and I felt like I needed to recover. And I was training 10 to 14 people aday.
我每天吃10份蔬菜。差不多一個拳頭，每天一到兩杯豆子。什麼？我的腸胃脹氣，不是種子，很多蘆筍。有時候我會吃些蛋白粉什麼的，因為我在鍛煉，我覺得我需要恢復。我每天訓練10到14個人。

So I made itwork for me. So I was full on vegan and yes, plant-based. Now I
所以我讓它為我工作。所以我吃素，是的，是植物性的。現在我

listen to all ofthese main benefits of being plant-based. Are there any drawbacks? Well, aswith any diet? Yes, there could be some potential drawbacks. The OVO vegan orvegetarian, why would people consider eggs? Now, if you're going full on vegan,having some eggs will fill the void that you are getting from not having redmeat, eggs, provide long chain omega-3 fatty acids, including, uh, ALA about50% of the protein from the eggs actually is absorbed from all foods.
聽一聽植物的這些主要好處。有什麼缺點嗎？嗯，和其他飲食一樣？是的，可能有一些潛在的缺點。無論是素食主義者還是素食者，為什麼人們會考慮雞蛋？現在，如果你要吃素，吃一些雞蛋會填補你不吃紅肉的空白，雞蛋，提供長鏈歐米茄-3脂肪酸，包括，呃，丙氨酸，雞蛋中大約50%的蛋白質實際上是從所有食物中吸收的。

The eggs alsocontain Coleen, which is great for metabolism and helping your liver processfats. As B12 and retinol and a form of vitamin a that our bodies use morereadily than plant-based vitamin a. So maybe you want to add some eggs inthere. You could add some dairy as you're probably going to be lacking somecalcium and other bioavailable proteins.
雞蛋中還含有可倫，這是偉大的新陳代謝和幫助你的肝臟處理脂肪。維生素B12和視黃醇，以及一種維生素a，我們的身體比植物性維生素a更容易使用，所以也許你應該在里面加些雞蛋。你可以添加一些乳制品，因為你可能會缺少一些鈣和其他生物可利用的蛋白質。

Now not alldairy is created equal. You may want to go for some dairy that's fermented likeyogurt and Kiefer, or these aged cheeses like Parmesan or Gouda it's Gouda.Now, essentially this fermentation process breaks down the lactose and it alsohelps adding probiotics and nutrients that we need, like vitamin K2 andcalcium.
現在並不是所有的乳制品都是平等的。你可能想要一些發酵過的乳制品，比如酸奶和基弗干酪，或者像帕爾瑪干酪或高達干酪那樣的陳年奶酪。現在，基本上這個發酵過程分解乳糖，它也有助於添加益生菌和我們需要的營養素，比如維生素K2和鈣。

Very good forour bones and teeth. Healthy heart. All sorts of different things. So if youare going to add the eggs, aren't going to add the dairy. You can easilysupplement with those things as well. And they might be lacking. Creatine.Creatine is something that I actually tell a lot of people that take, it's notjust for meat heads out there creating health of muscular output and even somevery good benefits for helping with our cognitive function.
對我們的骨骼和牙齒很好。心臟健康。各種各樣的東西。所以如果你要加雞蛋，就不要加奶制品。你也可以很容易地補充這些東西。他們可能缺乏。肌酸。肌酸是我告訴很多人服用的東西，它不僅僅是為了肉頭，創造肌肉輸出的健康，甚至對幫助我們的認知功能很好的好處。

Well, creatineis in meat and fish. So if you're not having, maybe you wanna considersupplementing vitamin B12. This helps with our mile and sheath helps protectour neurons. And this is pretty much present in animal foods, but you can getit in a supplement form. So vegans who don't take these supplements might be ata vitamin B12 deficiency risk.
好吧，肌酸存在於肉和魚中。所以如果你没有，也許你應該考慮補充維生素B12。這有助於我們的英里和鞘有助於保護我們的神經元。這在動物性食品中很常見，但是你可以用補充劑的形式。所以不吃這些補充劑的素食主義者可能有維生素B12缺乏的風險。

Now some ofthese symptoms may be, if you can't get a nutritional panel done, You might bea little more fatigued, impaired brain function. You might have someneurological things going on. You might even have some, uh, Alzheimer risks byare losing some cognitive function. So getting sufficient vitamin B12 is goingto be very important, but.
現在這些症狀中的一些可能是，如果你不能完成營養小組，你可能會更加疲勞，大腦功能受損。你可能有神經方面的問題。你甚至可能會因為失去一些認知功能而有阿爾茨海默病的風險。因此，獲得足夠的維生素B12是非常重要的，但是。

You can get thaton the way, by the way of supplements, you can also do enriched yeast extract,soy products and some different breakfast cereals. They might have some vitaminB12 in there, but be careful of those processed foods. Now you can also get avitamin B12 that's bioactive from Nori
你可以在路上，通過補充，你也可以做豐富的酵母抽提物，豆制品和一些不同的早餐谷類食品。它們可能含有維生素B12，但要小心那些加工過的食物。現在你還可以從諾麗獲得一種具有生物活性的維生素B12

seaweed. It's a type ofMarine algae.
海藻。它是一種海藻。

Very good foryou or a Tempe or fermented soy product. You might be liking DHA, which is veryvital for proper cognitive function. Seaweed spirulina, chlorella, Nori. Theseare different forms of algae and they've got great health benefits. Now you canget DHA by way of that, because the HIA is mainly found in fatty fish and fishoils and different types of micro-algae.
非常適合您或豆豉或發酵豆制品。你可能喜歡DHA，它對正確的認知功能非常重要。海藻螺旋藻，小球藻，紫菜。這些是不同形式的藻類，它們對健康有很大的好處。現在你可以通過這種方法獲得DHA，因為HIA主要存在於脂肪豐富的魚類、魚油和不同類型的微藻中。

Now, DHA canalso be made from omega-3 fatty acid ALA, which is found in high amounts offlax seeds and she seeds and walnuts. Add that to your diet and you're probablygoing to be okay. Now the conversion of ALA to DHA is very inefficient and maynot increase blood levels of DHA sufficiently. So supplementing.
現在，DHA也可以從歐米茄-3脂肪酸ALA中提取，這種脂肪酸存在於大量的亞麻籽、she籽和核桃中。把它加到你的飲食中，你可能會没事的。現在，ALA轉化為DHA的效率非常低，可能無法充分提高血液中DHA的含量。所以補充。

It could be agood choice. Carnosine now carnosine helps with antioxidant activity to thebrain helps against oxidative damage. Now some studies show that vegans have50% less carnosine and that helps with that tissue repair and aging. A carCarson is only found in animal foods. However, it's considered non essential asyour body can form it from the amino acids, histamine and beta alanine.
這可能是個不錯的選擇。肌肽現在肌肽有助於抗氧化，對大腦有助於防止氧化損傷。現在一些研究表明，素食主義者的肌肽減少了50%，這有助於組織修復和衰老。汽車卡森只在動物食品中發現。然而，它被認為是不必要的，因為你的身體可以形成它的氨基酸，組胺和β-丙氨酸。

So you can getsome beta alanine. By essentially having meat, poultry, and fish. But if you'rea vegan, you're not going to have that. So you may want to considersupplementing with beta alanine. It's a great way to increase the levels ofcarnosine in your muscle tissue. And this will help improve muscle mass.
所以你可以得到一些β-丙氨酸。主要是吃肉、家禽和魚。但如果你是個素食主義者，你就不會有這個。所以你可以考慮補充β-丙氨酸。這是增加肌肉組織肌肽水平的好方法。這將有助於改善肌肉質量。

So especially ifyou're an athlete, iron, iron isn't as bioavailable in plant sources. So, ifyou're not going to just supplement with iron, if you're lamp base, you want toget iron and mix it with vitamin C because vitamin C helps the absorption ofiron. So eat foods like spinach, lentils, beans, Swiss, chard, keenwah so muchfun to say with those high vitamin C foods like oranges and grapefruit.
所以特别是如果你是運動員，鐵，鐵在植物源中的生物利用率不高。所以，如果你不打算僅僅補充鐵，如果你是燈座的話，你想得到鐵並與維生素C混合，因為維生素C有助於鐵的吸收。所以多吃菠菜、扁豆、豆類、瑞士菜、甜菜、菠菜等富含維生素C的食物，比如橘子和葡萄柚。

And also becareful if you're lacking iron with coffee and tea, cause that can limit theabsorption. Touring you might be lacking. Taurine plays a vital role in heartdisease. Taurine is a sulfur compound found in various body tissues, includingyour brain, heart and kidneys. Taurine is obviously only found in meat sources,such as fish, seafood, meat, poultry, and other dairy products, which is whyyou might be lacking it.
如果咖啡和茶缺乏鐵，也要小心，因為這會限制鐵的吸收。你可能缺少巡回演出。牛磺酸在心臟病中起著至關重要的作用。牛磺酸是一種硫化合物，存在於各種身體組織中，包括大腦、心臟和腎臟。牛磺酸顯然只存在於肉類來源，如魚、海鮮、肉類、家禽和其他乳制品中，這就是為什麼你可能缺乏它。

If you're goingplant-based. If you're eating a wide variety of foods and not just having thesame thing every day, you're going to cover a lot of these gaps. I'm
如果你要種植植物。如果你吃的食物種類繁多，而不是每天都吃同樣的東西，那麼你會彌補很多這些空白。我是

Joey Thurman. And this isyour plant-based vegan, vegetarian crash course.
喬伊·瑟曼。這是你的植物素食速成課程。