評論
打印
The educational materials presented here were developed
此處展示的教育材料由
by students and faculty of the department of food
愛荷華州立大學食品科學與營養學的師生
science and human nutrition at Iowa State University.
共同制作
Funding for this project was provided from grants from
該項目資金由
the American Cancer Society Mid West
美國癌癥協會中西部分會及
and the Lance Armstrong Foundation.
蘭斯，阿姆斯特朗基金會共同資助
The materials are intended for educational use and
此資料僅旨在教學使用
are not meant to provide medical advice.
無意提供任何醫學建議
We welcome your feedback about these materials.
我們期待您對這些資料的意見反饋
Please use the evaluation survey link on the homepage
請使用主頁上的教育調查鏈接
to provide your comments and suggestions.
發表您的意見和建議
This presentation will look at increasing fruits and
這個展示將會探究不斷增長的水果蔬菜的消耗
vegetable consumption and the effect on cancer.
及其對癌癥的影響
The American Institute of Cancer Research describes
美國癌癥研究院提出
cancer prevention with 3 prevention components.
防癌的三個要素
These components are weight,
這些要素是，體重
diet and physical activity.
飲食與體育活動
In an effort to prevent cancer you should aim
要做到努力防癌
to be a healthy weight throughout life,
你要保持健康的體重
choose mostly plant foods, limit red meat
主要選擇植物性食物，限制紅肉的攝入
and avoid processed meat and be physically active
避免使用加工肉類
every day in any way for 30 minutes or more.
不管以任何形式每天要鍛煉至少30分鐘
During this presentation the following information
在這一展示中
will be reviewed;
將探討以下內容
the American Institute of Cancer recommendations,
美國癌癥研究院的建議
the New American Plate which is the AICR's
新式美國餐盤，即美國癌癥研究院
recommendations for what the American plate should
建議美國人餐盤中應該是什么樣子
look like, review of scientific evidence, benefits and
回顧相關科學依據，益處
finally how to incorporate
以及最后，如何把水果蔬菜
fruits and vegetables into your life.
納入到你的日常生活中
The AICR recommendations include reducing
美國癌癥研究院的建議包括
the amount of energy dense foods you eat,
降低飲食中高能量食物的數量
eating 5 or more servings of non starchy vegetables
每天至少吃5份不含淀粉的水果蔬菜
and fruits per day and choosing a wide variety of
以及選擇多樣的水果和蔬菜
fruits and vegetables. Energy dense foods tend to be
高能量食物多用糖和油加工
processed foods with sugar and fat added to improve the
來改善食物的口感
taste. Energy density is the amount of energy or calories
能量密度指的是每盎司食物，約28克
per ounce of food. Examples of high energy dense foods
包含的能量或卡路里，高能量食物包括
are crackers, chips, chocolate candies, cookies,
餅干，薯條，巧克力，巧克力糖果，甜點
butter, oil and bacon, among others as these foods have
黃油，油和培根，這些食物
many calories per ounce.
每盎司包含非常多的卡路里
Fruits or vegetables have a low energy density.
而水果或者蔬菜的能量密度則較低
The second recommendation is to eat 5 or more servings
第二個建議是每天吃至少五份
of non starchy vegetables or fruits per day.
不含淀粉的蔬菜或水果
Examples of non starchy vegetables and fruits include
不包含淀粉的蔬菜水果包括
spinach, broccoli, carrots, kale, asparagus, peppers,
菠菜，西蘭花，胡蘿卜，甘藍菜，蘆筍，辣椒
brussell sprouts and all fruits.
小圓白菜和所有的水果
The final recommendation from the AICR is
最后的建議是
to choose a wide variety of fruits and vegetables
要選擇多樣的水果和蔬菜
such as those just mentioned.
例如之前提到的那些
The AICR's new American plate is not intended to be
美國癌癥研究院提出的新式美國餐盤
a quick fix diet but rather a focus on proportion of
并非要一蹴而就地解決所有飲食問題
foods and portion sizes.
而是要關注飲食中的比例及每一部分的份量
This concept goes back to the 3 prevention components
這一觀念可以回溯到
reviewed at the beginning of this presentation; weight,
這個展示最開始提到的三個要素，體重
diet and physical activity.
飲食和體育活動
The AICR recommends eating more plant based foods
美國癌癥研究院建議，多吃植物性食物
and limiting red meat as well as
限制紅肉的攝入，以及
avoiding processed meats.
拒絕加工肉類
Additionally the AICR developed a visual aid of
此外，美國癌癥研究院還開發了視覺教具
what the new American plate should look like.
可以看到新式美國餐盤里的樣子
