少吃點(diǎn)肉吧，植物蛋白優(yōu)于動(dòng)物蛋白！

It’d be great if a burger-a-day diet was healthy. Don’t get me wrong—it’s not the worst. You’ve got protein in there and hopefully some veggies on top (and on the side) , and even some fiber from the roll (you used whole grain, right?).

如果每天一頓漢堡的吃法很健康，那就太棒了。漢堡里面有蛋白質(zhì)，也有蔬菜，還有谷物纖維(全麥面包坯子)。

Unfortunately, study after study shows that meat as a protein source just isn’t that healthy. It’s far better to get that necessary protein from plants. And yes, that association is a correlation, not a causation. There are some legitimate reasons that plant-based protein sources like beans are a healthier alternative to bacon. The researchers aren’t saying you can’t or shouldn’t indulge in a thick Delmonico or a flame-grilled cheeseburger. Rather that you should enjoy them in moderation. Generally, research shows that less animal meat is better than more, in terms of long term health. You don’t have to love tofu, either (it’s not the best plant-based protein anyway), as long as you strive to eat more of your protein from the ground and less from animals.

不幸的是，研究表明，肉類(lèi)作為蛋白質(zhì)來(lái)源不那么健康，從植物中獲得必需的蛋白質(zhì)要好得多。像豆類(lèi)這樣的植物性蛋白質(zhì)來(lái)源是比培根更健康的替代品。研究人員并不是說(shuō)你不能或不應(yīng)該沉迷于火焰烤芝士漢堡，而應(yīng)該適度地吃一吃。研究表明，就長(zhǎng)期健康而言，肉類(lèi)別吃太多。你不必愛(ài)吃豆腐，但不管怎樣(它不是最好的基于植物的蛋白質(zhì))，只要你努力吃更多的植物蛋白就更健康。

Here’s a deeper dive into why:

深究一下：

Plant protein has more nutrients and fiber (though not all of the amino acids)

植物蛋白有更多的營(yíng)養(yǎng)和纖維(盡管不是所有的氨基酸)

Animal meat is known for its many nutrients. If you eat a variety of animal meats (light and dark, not just beef, as well as various organs), you can take in all the amino acids you need to manufacture your own bodily proteins plus vitamins like B12, niacin, thiamine, B5, B6, B7, and vitamins A and K.

肉因其包含多種營(yíng)養(yǎng)素而聞名。如果你吃各種肉(以及各種器官)，你可以獲得所有的氨基酸，你需要制造自己的蛋白質(zhì)和維生素B12、煙酸、硫胺素、B5、B6、B7和維生素A、K。

But here’s the thing: If you swap all that animal protein for an equally diverse diet of plant-based proteins like nuts, seeds, and beans, you are no worse off. That’s because these foods are also packed full of a similar spectrum of nutrients. The biggest difference is vitamin B12, which most plants cannot produce on their own. You can get B12 from edible seaweed and in fortified cereals, though the easiest way is through supplementation or by eating animal products.

但事實(shí)就是：如果將所有動(dòng)物蛋白換成植物蛋白(如堅(jiān)果，種子和豆類(lèi))的同樣多樣化的飲食，不會(huì)更糟糕。因?yàn)檫@些食物也充滿了相似的營(yíng)養(yǎng)素。最大的區(qū)別是維生素B12，大多數(shù)植物不能自己生產(chǎn)。你可以從食用海藻和強(qiáng)化麥片中得到B12，但最簡(jiǎn)單的方法是補(bǔ)充或食用肉類(lèi)產(chǎn)品。

Given their equal vitamin profile, Andrea Giancoli, a registered dietitian in California says plant-based proteins are far healthier than their meat counterparts. That’s because, pound-for-pound they pack more nutrients into fewer calories. They also have one thing that animal proteins completely lack: fiber. (That’s of course except for things like tofu, which is processed, Giancoli notes.) Let’s not forget the fiber. Fiber aids in digestion, promotes a healthy gut microbiome, and is strongly associated with lower cardiovascular disease risk.

考慮到維生素平衡，加利福尼亞注冊(cè)營(yíng)養(yǎng)師 Andrea Giancoli 說(shuō)植物蛋白比肉類(lèi)更健康。這是因?yàn)椋参飭挝话b包含更多的營(yíng)養(yǎng)和更少的卡路里。他們還有一個(gè)肉類(lèi)完全缺乏的東西：纖維。(當(dāng)然，除了加工過(guò)的豆腐之類(lèi)的東西外)。不要忘記纖維，纖維有助于消化，促進(jìn)健康的腸道微生物群，并與較低的心血管疾病風(fēng)險(xiǎn)密切相關(guān)。

People who eat plant proteins in part have healthier habits

部分吃植物蛋白的人有更健康的習(xí)慣

Meta-analyses that compared people who eat animal versus plant proteins consistently find that, even after adjusting for other influential factors like socioeconomic class, weight, and exercise habits, those who eat plants tend to live longer, healthier lives. They tend to have less cardiovascular disease and fewer cancer cases, though especially the cancer association tends to drop away once other factors have been controlled for. Despite all that controlling, though, there’s still an association with living a longer life with fewer heart problems. There are almost certainly some small factors contributing to the association. People who eat plant proteins may see their doctor more regularly and thus get better preventive care. Maybe they tend to live in quieter, less polluted places.

研究分析比較了吃動(dòng)物和植物蛋白的人們的一些發(fā)現(xiàn)，即使在調(diào)整其他影響因素如社會(huì)經(jīng)濟(jì)階層、體重和運(yùn)動(dòng)習(xí)慣之后，那些吃植物的人往往會(huì)活得更長(zhǎng)壽，更健康。他們傾向于更少的心血管疾病和癌癥患病，但特別是，一旦控制了其他因素，癌癥患病率往往會(huì)減少。盡管如此，仍然存在一個(gè)與更少的心臟問(wèn)題與長(zhǎng)壽的關(guān)聯(lián)。幾乎肯定有一些小的因素促成了這種關(guān)聯(lián)。吃植物蛋白的人可能會(huì)更經(jīng)常地看醫(yī)生，從而更好地預(yù)防疾病和保健。也許他們傾向于生活在安靜、污染較少的地方。

Since correlations still exist between eating plant proteins and overall health, even after controlling for other factors, meta-analyses have generally concluded that lifestyle factors alone can’t account for the correlation. One recent such analysis in the Journal of the American Medical Association noted that “Substitution of plant protein for animal protein, especially from processed red meat, may confer a substantial health benefit” and advised that policies promote plant proteins.

由于攝入植物蛋白與整體健康之間仍然存在相關(guān)性，即使在控制其他因素之后，分析一般認(rèn)為生活方式因素本身并不能解釋相關(guān)性?！睹绹?guó)醫(yī)學(xué)協(xié)會(huì)》雜志最近的一項(xiàng)分析指出：“植物蛋白替代動(dòng)物蛋白，尤其是加工紅肉，可能會(huì)帶來(lái)實(shí)質(zhì)性的健康益處”，并建議政策促進(jìn)植物蛋白推廣。

Meat has more saturated fats

肉含有更多的飽和脂肪

Another reason that steak isn’t great for you: the fat that often accompanies it. Fat is part of why steaks and burgers are delicious—it adds mouthfeel and flavor. But it also tend to clog up your heart. “[With plant proteins] you get less saturated fat and no cholesterol,” Giancoli explains, “so you’re getting that benefit as well.”

牛排對(duì)你不好的另一個(gè)原因是：脂肪。脂肪是牛排和漢堡美味的原因之一，它增加了口感，但它也傾向于堵塞你的心臟。“[使用植物蛋白質(zhì)]可以減少飽和脂肪，不會(huì)產(chǎn)生膽固醇，” Giancoli 解釋說(shuō)，“所以你也可以從中獲益。”

Saturated fats are those that are solid at room temperature and tend to contribute to cardiovascular disease (though not as much as trans fats) because it drives up your total cholesterol levels. That may, in the long run, tip the scales towards the LDL (low density lipid) side, which is what clogs up arteries. Foods like nuts, avocados, and fish have far less saturated fats than red and other dark meats. As such, they are dubbed healthy fats.

飽和脂肪是那些在室溫下呈固態(tài)的脂肪，并且傾向于導(dǎo)致心血管疾病(盡管不如反式脂肪)，因?yàn)樗鼤?huì)增加你的總膽固醇水平。像堅(jiān)果、牛油果和魚(yú)等食物的飽和脂肪比紅色和其他黑肉要少得多。因此，他們被稱(chēng)為健康的脂肪。

Processed, red meat is carcinogenic, and grilled meat may be too

加工過(guò)的紅肉是致癌物，烤肉也可能是

You probably heard about the massive World Health Organization (WHO) report a few years ago proclaiming that processed, red meats were carcinogenic. Colorectal cancer in particular has been associated with eating red meat, and so have pancreatic and prostate cancer. Processed meats, like bacon and sausage, also contribute to colorectal cancer. Even grilled meat is known to have some carcinogenic compounds in it (those black char marks are where they mostly lie); seared meat has a similar effect.

你可能在幾年前聽(tīng)說(shuō)過(guò)大量的世界衛(wèi)生組織(WHO)的報(bào)告，宣稱(chēng)加工的紅肉是致癌的。結(jié)腸癌尤其與吃紅肉相關(guān)，胰腺癌和前列腺癌也是。加工過(guò)的肉類(lèi)如培根和香腸也會(huì)導(dǎo)致結(jié)腸癌。據(jù)悉，烤肉也含有一些致癌化合物。

In the grand scheme of cancer, meat isn’t the biggest player. Recent estimates by the Global Burden of Disease Project, a subset of the WHO, put the number of annual cancer cases from red meat at 50,000. That’s compared to 200,000 from air pollution, 600,000 from alcohol, and one million from tobacco. But it’s not nothing.

在廣大致癌物中，肉類(lèi)其實(shí)不算啥。據(jù)世衛(wèi)估計(jì)，每年因?yàn)榧t肉致癌的人數(shù)為5萬(wàn)，相比于空氣污染20萬(wàn)、酒精60萬(wàn)、煙草100萬(wàn)，這也沒(méi)啥大不了的。但這不意味著不用擔(dān)心。

If we’re taking an exclusively long-range, zoomed-out, big picture view it’s fairly undeniable that getting your protein from plants would be healthier overall. But nutritionists like Giancoli are also adamant about one other important thing: Food should be enjoyable. We shouldn’t spend our lives gorging only on ice cream and pizza, but if you love burgers you should have them. Not every night—just sometimes. The key to a successful diet, as many dieticians will tell you, is balance and moderation. And beans.

從植物中獲取蛋白質(zhì)總體上會(huì)更健康是不容否認(rèn)的。但是像 Giancoli 這樣的營(yíng)養(yǎng)學(xué)家也堅(jiān)信另外一件重要的事情：吃東西應(yīng)該是愉快的。我們不應(yīng)該只靠冰淇淋和披薩過(guò)日子，但如果你喜歡漢堡，你應(yīng)該適當(dāng)吃，但不是每個(gè)晚上 - 偶爾就行。正如許多營(yíng)養(yǎng)師告訴你的，成功飲食的關(guān)鍵是平衡和適度。還有豆類(lèi)。