【翻譯練習】吃得窈窕，不如吃得健康
Eating for Health, Not Weight
日期：September 22, 2012
作者：DEAN ORNISH
來源：http://www.nytimes.com/2012/09/23/opinion/sunday/the-optimal-diet.html?ref=health
ALMOST half of Americans are on a diet — not surprising, since two-thirds are overweight or obese, a frightening statistic that inspired Mayor Michael R. Bloomberg to push through a ban on large soft drinks in New York City. The country is preoccupied with calories. McDonald’s, for instance, is now posting them. But our widespread hope for weight loss makes us vulnerable to all kinds of promises, even ones that aren’t true, when it comes to food.
幾乎一半的美國人在節食，其實這消息不令人意外，畢竟2/3的美國人過重或肥胖，此驚人數據，令紐約市長彭博下令禁止販售大杯容量含糖飲料。走在美國，熱量警示如影隨形，連麥當勞都開始標示熱量。只是常常想減重想得瘋魔，在飲食控制方面，什麼方法都肯試。即使節食方法其實並無減重功效，仍不惜以身體當實驗品。
Perhaps the biggest misconception is that as long as you lose weight, it doesn’t matter what you eat. But it does. Yet being thin and being healthy are not at all the same thing. Being overweight is not necessarily linked with disease or premature death. What you eat affects which diseases you may develop, regardless of whether you’re thin or fat. Some diets that may help you lose weight may be harmful to your health over time.
管他吃什麼，只要體重能夠下降就好？我想這是很大的誤解。你是須好好管一下自己在吃什麼。瘦並不完全等於健康。胖也不註定你活該生病或早夭。無論胖瘦，你所吃的，才是與你得了何種疾病是有關的。有些飲食方法讓你變苗條，但長久下來，身體可能也搞壞。
A widely publicized study earlier this year showed that a low-carb Atkins-type diet might be a faster way to lose weight. That may have given many people the idea that eating meat and butter is the route to thinness and thus health.
今年稍早，一則廣為傳布的研究表示，著重低碳水化合物攝取的阿金飲食法，不失為減重捷徑。使得很多人還以為啖肉吞奶油也能變瘦變健康。
In 35 years of medical research, conducted at the nonprofit Preventive Medicine Research Institute, which I founded, we have seen that patients who ate mostly plant-based meals, with dishes like black bean vegetarian chili and whole wheat penne pasta with roasted vegetables, achieved reversal of even severe coronary artery disease. They also engaged in moderate exercise and stress-management techniques, and participated in a support group. The program also led to improved blood flow and significantly less inflammation which matters because chronic inflammation is an underlying cause of heart disease and many forms of cancer. We found that this program may also slow, stop or reverse the progression of early stage prostate cancer, as well as reverse the progression of Type 2 diabetes.
本文作者DEAN ORNISH成立非營利組織｢預防醫藥研究所｣。在該組織35年來的醫學研究中，採取蔬食(例如雜蔬辣黑豆、蔬菜炒全麥義大利管麵)的病患，病情好轉，即使是嚴重冠狀動脈疾病的患者也不例外。這些病患除採取蔬食飲食，也維持適當運動以及壓力管理，加入支持團體。調整生活方式後，血流順暢，發炎症狀大幅減少。由於慢性發炎症是心臟病及多種癌症的潛在因素，因此發炎症狀的減少，更凸顯正確生活方式對健康改善的重要性。其他益處尚有早期攝護腺癌的抑止、第2型糖尿病的好轉。
Also, we found that it changed gene expression in over 500 genes in just three months, “turning on” genes that protect against disease and “turning off” genes that promote breast cancer, prostate cancer, inflammation and oxidative stress.
其中也發現，短短3個月內，超過500組基因的表現模式有所改變，負責預防疾病的基因甦醒了；而促使乳癌、攝護腺癌、炎症及氧化壓力的基因，則沉寂靜默。
The program, too, has been associated with increased telomerase, which increases telomere length, the ends of our chromosomes that are thought to control how long we live (studies done in collaboration with Dr. Elizabeth Blackburn, who shared the Nobel Prize in 2009 with Carol Greider and Jack Szostak for discovering telomerase). As our telomeres get longer, our lives may get longer.
此種生活方式亦使端粒酶增多，端粒長度增加。端粒位在染色體末端，據說端粒長度與壽命長短成正比。端粒愈長，活得愈久。有關端粒與壽命關聯的研究，是與布萊克本博士合作完成。布萊克本博士及葛萊迪爾、索斯塔克三人，以端粒的發現，於2009年獲諾貝爾獎。
In a randomized controlled trial, patients on this lifestyle program lost an average of 24 pounds after one year and maintained a 12-pound weight loss after five years. The more closely the patients followed this program, the more improvement we measured in each category — at any age.
隨機對照試驗中，接受生活方式調整的組別，一年後體重平均減少24磅(約11公斤)，五年後並能維持比原先體重減少12磅(約5公斤)的成果。無論年齡，若病患愈是謹奉此種生活方式，各方面的改善便愈見成效。
It’s not low carb or low fat. An optimal diet is low in unhealthful carbs (both sugar and other refined carbohydrates) and low in fat (especially saturated fats and trans fats) as well as in red meat and processed foods.
重點不在於低卡或低脂飲食。理想的菜單應是減少如下食品的攝取：不健康的熱量來源(糖分及精製碳水化合物)、脂肪 (尤其是飽和脂肪及反式脂肪)、紅肉、加工食品。
WHAT you eat is as important as what you exclude — your diet needs to be high in healthful carbs like fruits, vegetables, whole grains, legumes, soy products in natural, unrefined forms and some fish, like salmon. There are hundreds of thousands of health-enhancing substances in these foods. And what’s good for you is good for the planet.
吃些什麼，比不吃什麼還要重要。飲食中需多多攝取健康的熱量來源，例如蔬果、全穀食物、豆類、天然未精製的黃豆製品、還要一些魚類。這些食品含有大量有益健康的營養成分。攝取天然、健康的食品，不但為你帶來好處，無形中也為環境永續發展盡一份心力。
Calories do count — fat is much denser in calories, so when you eat less fat, you consume fewer calories, without consuming less food. Also, it’s easy to eat too many calories from sugar and other refined carbs because they are so low in fiber that you can consume large amounts without getting full. Sugar is absorbed so quickly that you get repeated insulin surges, which promote Type 2 diabetes and accelerate the conversion of calories into body fat.
必須在意熱量多寡。脂肪尤其富含熱量，因此如想減少熱量的攝取，可針對脂肪類食物減少攝取，而不必減少飲食總量。由於糖分及精製碳水化合物的纖維成分少，可能吃了很多尚不感飽足，不知不覺便攝取過多熱量。身體快速吸收糖分，胰島素不斷增加，容易導致第2型糖尿病，並促使熱量轉化為脂肪型式儲存體內。
But never underestimate the power of telling people what they want to hear — like cheeseburgers and bacon are good for you. People are drawn to Atkins-type diets in part because, as the study showed, they produce a higher metabolic rate. But a low-carb diet increases metabolic rate because it’s stressful to your body. Just because something increases your metabolic rate doesn’t mean it’s good for you. Amphetamines will also increase your metabolism and burn calories faster, which is why they are used to help people lose weight, at least temporarily. But they stress your body and may mortgage your health in the progress.
應該很多人樂聞「起司堡和培根有益健康」的說法，可切莫低估這種說詞的威力。許多人選擇阿金飲食法，部份原因是研究顯示阿金飲食法可提升新陳代謝率。採取低卡飲食，代謝率提升，卻也增加身體負擔。新陳代謝率提升，是一回事；對身體有幫助與否，又是另一回事。安非他命亦可提升新陳代謝率，效力更快，才會有人將服用安非他命作為減重權宜之計，當然減掉體重也減掉健康。
Patients on an Atkins diet in this study showed more than double the level of CRP (C-reactive protein), which is a measure of chronic inflammation and also significantly higher levels of cortisol, a key stress hormone. Both of these increase the risk of heart disease and other chronic diseases. A major research article published recently in the British Medical Journal studied 43,396 Swedish women over 16 years. It concluded that “low carbohydrate-high protein diets ... are associated with increased risk of cardiovascular diseases.” An important article in The New England Journal of Medicine examined data from a study showing that high-protein, low-carb diets promote coronary artery disease even if they don’t increase traditional cardiac risk factors like blood pressure or cholesterol levels. A diet low in fat and high in unrefined carbohydrates caused the least amount of coronary artery blockages, whereas an Atkins-type diet caused the most.
研究中，採取阿金飲食法的病患，C-反應蛋白的數目是正常人一倍以上。體內過多C-反應蛋白，除會造成慢性發炎，也使一種名為腎上腺皮質醇的壓力荷爾蒙的濃度居高不下，而罹患心臟病及其他慢性病的風險，也隨之增加。近期英國醫學雜誌中的一篇主要研究文章，研究歷時16年，對象為43396位瑞典女性。總結提到「低卡路里-高蛋白質飲食…與罹患心血管疾病風險的增高有關」。新英格蘭醫學雜誌另有一篇重要文章，檢視研究資料，發現低卡路里-高蛋白質飲食之下，雖無出現高血壓、高膽固醇等心血管疾病傳統因素，但罹患冠狀動脈疾病的機會仍提升。至於低脂肪-高含量未精製碳水化合物的飲食法，最不易導致冠狀動脈阻塞；最易造成冠狀動脈阻塞的，則是阿金飲食法。
Outcomes from more than 37,000 men from the Harvard-sponsored Health Professionals Follow-Up Study and more than 83,000 women from the Nurses’ Health Study who were followed for many years showed that consumption of both processed and unprocessed red meat, a mainstay of an Atkins diet, is associated with an increased risk of premature death as well as greater incidence of cardiovascular disease, cancer and Type 2 diabetes.
多年來追蹤超過37000名男性(哈佛大學贊助之醫療專業人員追蹤研究)及83000名女性(護士健康研究)的結果顯示，食用加工及未加工紅肉，提早死亡的風險增加，並易罹患心血管疾病、癌症、第2型糖尿病。紅肉是阿金飲食法的主食。
About 75 percent of the $2.8 trillion in annual health care costs in the United States is from chronic diseases that can often be reversed or prevented altogether by a healthy lifestyle. If we put money and effort into helping people make better food and exercise choices, we could improve our health and reduce the cost of health care. For example, Medicare is now covering this program for reversing heart disease. In an increasingly polarized political landscape, this approach provides an alternative to some Republicans who want to privatize or dismantle Medicare and some Democrats who want to simply raise taxes or increase the deficit without addressing the diet and lifestyle choices that account for so much health spending.
美國每年2兆8千億健康照護費用，慢性病方面就占了約75%，但慢性病通常可藉由健康的生活方式予以療癒甚至預防，不一定非得花錢吃藥看醫生。如果金錢與人力可以花在刀口上，幫助人們規畫合適的飲食及運動方案，不僅增進健康，亦減少醫療支出。舉例來說，聯邦醫療保險有負擔心臟病的醫療費用。但在趨向兩極化的政治版圖下，此種作法只是提供另個選項給打算民營化或解散聯邦醫療保險給的共和黨、與樂於提高稅金及增加赤字的民主黨。卻未能因應真正造成破病傷錢的原因，沒有好好改進不健康的飲食與生活型態。
This way of living helps you lose weight and keep it off while enhancing rather than harming your health.
文中建議的生活方式，助你減重不復胖，促進健康不傷身。
日期：September 22, 2012
作者：DEAN ORNISH
來源：http://www.nytimes.com/2012/09/23/opinion/sunday/the-optimal-diet.html?ref=health
ALMOST half of Americans are on a diet — not surprising, since two-thirds are overweight or obese, a frightening statistic that inspired Mayor Michael R. Bloomberg to push through a ban on large soft drinks in New York City. The country is preoccupied with calories. McDonald’s, for instance, is now posting them. But our widespread hope for weight loss makes us vulnerable to all kinds of promises, even ones that aren’t true, when it comes to food.
幾乎一半的美國人在節食，其實這消息不令人意外，畢竟2/3的美國人過重或肥胖，此驚人數據，令紐約市長彭博下令禁止販售大杯容量含糖飲料。走在美國，熱量警示如影隨形，連麥當勞都開始標示熱量。只是常常想減重想得瘋魔，在飲食控制方面，什麼方法都肯試。即使節食方法其實並無減重功效，仍不惜以身體當實驗品。
Perhaps the biggest misconception is that as long as you lose weight, it doesn’t matter what you eat. But it does. Yet being thin and being healthy are not at all the same thing. Being overweight is not necessarily linked with disease or premature death. What you eat affects which diseases you may develop, regardless of whether you’re thin or fat. Some diets that may help you lose weight may be harmful to your health over time.
管他吃什麼，只要體重能夠下降就好？我想這是很大的誤解。你是須好好管一下自己在吃什麼。瘦並不完全等於健康。胖也不註定你活該生病或早夭。無論胖瘦，你所吃的，才是與你得了何種疾病是有關的。有些飲食方法讓你變苗條，但長久下來，身體可能也搞壞。
A widely publicized study earlier this year showed that a low-carb Atkins-type diet might be a faster way to lose weight. That may have given many people the idea that eating meat and butter is the route to thinness and thus health.
今年稍早，一則廣為傳布的研究表示，著重低碳水化合物攝取的阿金飲食法，不失為減重捷徑。使得很多人還以為啖肉吞奶油也能變瘦變健康。
In 35 years of medical research, conducted at the nonprofit Preventive Medicine Research Institute, which I founded, we have seen that patients who ate mostly plant-based meals, with dishes like black bean vegetarian chili and whole wheat penne pasta with roasted vegetables, achieved reversal of even severe coronary artery disease. They also engaged in moderate exercise and stress-management techniques, and participated in a support group. The program also led to improved blood flow and significantly less inflammation which matters because chronic inflammation is an underlying cause of heart disease and many forms of cancer. We found that this program may also slow, stop or reverse the progression of early stage prostate cancer, as well as reverse the progression of Type 2 diabetes.
本文作者DEAN ORNISH成立非營利組織｢預防醫藥研究所｣。在該組織35年來的醫學研究中，採取蔬食(例如雜蔬辣黑豆、蔬菜炒全麥義大利管麵)的病患，病情好轉，即使是嚴重冠狀動脈疾病的患者也不例外。這些病患除採取蔬食飲食，也維持適當運動以及壓力管理，加入支持團體。調整生活方式後，血流順暢，發炎症狀大幅減少。由於慢性發炎症是心臟病及多種癌症的潛在因素，因此發炎症狀的減少，更凸顯正確生活方式對健康改善的重要性。其他益處尚有早期攝護腺癌的抑止、第2型糖尿病的好轉。
Also, we found that it changed gene expression in over 500 genes in just three months, “turning on” genes that protect against disease and “turning off” genes that promote breast cancer, prostate cancer, inflammation and oxidative stress.
其中也發現，短短3個月內，超過500組基因的表現模式有所改變，負責預防疾病的基因甦醒了；而促使乳癌、攝護腺癌、炎症及氧化壓力的基因，則沉寂靜默。
The program, too, has been associated with increased telomerase, which increases telomere length, the ends of our chromosomes that are thought to control how long we live (studies done in collaboration with Dr. Elizabeth Blackburn, who shared the Nobel Prize in 2009 with Carol Greider and Jack Szostak for discovering telomerase). As our telomeres get longer, our lives may get longer.
此種生活方式亦使端粒酶增多，端粒長度增加。端粒位在染色體末端，據說端粒長度與壽命長短成正比。端粒愈長，活得愈久。有關端粒與壽命關聯的研究，是與布萊克本博士合作完成。布萊克本博士及葛萊迪爾、索斯塔克三人，以端粒的發現，於2009年獲諾貝爾獎。
In a randomized controlled trial, patients on this lifestyle program lost an average of 24 pounds after one year and maintained a 12-pound weight loss after five years. The more closely the patients followed this program, the more improvement we measured in each category — at any age.
隨機對照試驗中，接受生活方式調整的組別，一年後體重平均減少24磅(約11公斤)，五年後並能維持比原先體重減少12磅(約5公斤)的成果。無論年齡，若病患愈是謹奉此種生活方式，各方面的改善便愈見成效。
It’s not low carb or low fat. An optimal diet is low in unhealthful carbs (both sugar and other refined carbohydrates) and low in fat (especially saturated fats and trans fats) as well as in red meat and processed foods.
重點不在於低卡或低脂飲食。理想的菜單應是減少如下食品的攝取：不健康的熱量來源(糖分及精製碳水化合物)、脂肪 (尤其是飽和脂肪及反式脂肪)、紅肉、加工食品。
WHAT you eat is as important as what you exclude — your diet needs to be high in healthful carbs like fruits, vegetables, whole grains, legumes, soy products in natural, unrefined forms and some fish, like salmon. There are hundreds of thousands of health-enhancing substances in these foods. And what’s good for you is good for the planet.
吃些什麼，比不吃什麼還要重要。飲食中需多多攝取健康的熱量來源，例如蔬果、全穀食物、豆類、天然未精製的黃豆製品、還要一些魚類。這些食品含有大量有益健康的營養成分。攝取天然、健康的食品，不但為你帶來好處，無形中也為環境永續發展盡一份心力。
Calories do count — fat is much denser in calories, so when you eat less fat, you consume fewer calories, without consuming less food. Also, it’s easy to eat too many calories from sugar and other refined carbs because they are so low in fiber that you can consume large amounts without getting full. Sugar is absorbed so quickly that you get repeated insulin surges, which promote Type 2 diabetes and accelerate the conversion of calories into body fat.
必須在意熱量多寡。脂肪尤其富含熱量，因此如想減少熱量的攝取，可針對脂肪類食物減少攝取，而不必減少飲食總量。由於糖分及精製碳水化合物的纖維成分少，可能吃了很多尚不感飽足，不知不覺便攝取過多熱量。身體快速吸收糖分，胰島素不斷增加，容易導致第2型糖尿病，並促使熱量轉化為脂肪型式儲存體內。
But never underestimate the power of telling people what they want to hear — like cheeseburgers and bacon are good for you. People are drawn to Atkins-type diets in part because, as the study showed, they produce a higher metabolic rate. But a low-carb diet increases metabolic rate because it’s stressful to your body. Just because something increases your metabolic rate doesn’t mean it’s good for you. Amphetamines will also increase your metabolism and burn calories faster, which is why they are used to help people lose weight, at least temporarily. But they stress your body and may mortgage your health in the progress.
應該很多人樂聞「起司堡和培根有益健康」的說法，可切莫低估這種說詞的威力。許多人選擇阿金飲食法，部份原因是研究顯示阿金飲食法可提升新陳代謝率。採取低卡飲食，代謝率提升，卻也增加身體負擔。新陳代謝率提升，是一回事；對身體有幫助與否，又是另一回事。安非他命亦可提升新陳代謝率，效力更快，才會有人將服用安非他命作為減重權宜之計，當然減掉體重也減掉健康。
Patients on an Atkins diet in this study showed more than double the level of CRP (C-reactive protein), which is a measure of chronic inflammation and also significantly higher levels of cortisol, a key stress hormone. Both of these increase the risk of heart disease and other chronic diseases. A major research article published recently in the British Medical Journal studied 43,396 Swedish women over 16 years. It concluded that “low carbohydrate-high protein diets ... are associated with increased risk of cardiovascular diseases.” An important article in The New England Journal of Medicine examined data from a study showing that high-protein, low-carb diets promote coronary artery disease even if they don’t increase traditional cardiac risk factors like blood pressure or cholesterol levels. A diet low in fat and high in unrefined carbohydrates caused the least amount of coronary artery blockages, whereas an Atkins-type diet caused the most.
研究中，採取阿金飲食法的病患，C-反應蛋白的數目是正常人一倍以上。體內過多C-反應蛋白，除會造成慢性發炎，也使一種名為腎上腺皮質醇的壓力荷爾蒙的濃度居高不下，而罹患心臟病及其他慢性病的風險，也隨之增加。近期英國醫學雜誌中的一篇主要研究文章，研究歷時16年，對象為43396位瑞典女性。總結提到「低卡路里-高蛋白質飲食…與罹患心血管疾病風險的增高有關」。新英格蘭醫學雜誌另有一篇重要文章，檢視研究資料，發現低卡路里-高蛋白質飲食之下，雖無出現高血壓、高膽固醇等心血管疾病傳統因素，但罹患冠狀動脈疾病的機會仍提升。至於低脂肪-高含量未精製碳水化合物的飲食法，最不易導致冠狀動脈阻塞；最易造成冠狀動脈阻塞的，則是阿金飲食法。
Outcomes from more than 37,000 men from the Harvard-sponsored Health Professionals Follow-Up Study and more than 83,000 women from the Nurses’ Health Study who were followed for many years showed that consumption of both processed and unprocessed red meat, a mainstay of an Atkins diet, is associated with an increased risk of premature death as well as greater incidence of cardiovascular disease, cancer and Type 2 diabetes.
多年來追蹤超過37000名男性(哈佛大學贊助之醫療專業人員追蹤研究)及83000名女性(護士健康研究)的結果顯示，食用加工及未加工紅肉，提早死亡的風險增加，並易罹患心血管疾病、癌症、第2型糖尿病。紅肉是阿金飲食法的主食。
About 75 percent of the $2.8 trillion in annual health care costs in the United States is from chronic diseases that can often be reversed or prevented altogether by a healthy lifestyle. If we put money and effort into helping people make better food and exercise choices, we could improve our health and reduce the cost of health care. For example, Medicare is now covering this program for reversing heart disease. In an increasingly polarized political landscape, this approach provides an alternative to some Republicans who want to privatize or dismantle Medicare and some Democrats who want to simply raise taxes or increase the deficit without addressing the diet and lifestyle choices that account for so much health spending.
美國每年2兆8千億健康照護費用，慢性病方面就占了約75%，但慢性病通常可藉由健康的生活方式予以療癒甚至預防，不一定非得花錢吃藥看醫生。如果金錢與人力可以花在刀口上，幫助人們規畫合適的飲食及運動方案，不僅增進健康，亦減少醫療支出。舉例來說，聯邦醫療保險有負擔心臟病的醫療費用。但在趨向兩極化的政治版圖下，此種作法只是提供另個選項給打算民營化或解散聯邦醫療保險給的共和黨、與樂於提高稅金及增加赤字的民主黨。卻未能因應真正造成破病傷錢的原因，沒有好好改進不健康的飲食與生活型態。
This way of living helps you lose weight and keep it off while enhancing rather than harming your health.
文中建議的生活方式，助你減重不復胖，促進健康不傷身。