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So moving into diet
下面講飲食
The diet that we think of as the most protective is one that's high in plant foods
我們認為最防癌的飲食是，多吃素食
And it doesn't necessarily have to be a vegetarian diet
當然，這并不意味著素食主義飲食
But when you look at your plate, you'd like to see a lot of vegetables
但餐桌上，應該多一些蔬菜
fruits, whole-grain, and beans on the plane
水果，全麥食品，豆類
And then you want to think of your animal protein as kind of being more a condiment than a main ingredient
然后將動物蛋白這些視作輔食，而非主食
So think of it maybe like a quarter of plate but not ever half the plate
比如餐桌上四分之一，而不是一半
One of the reasons that we really encourage plant foods
我們鼓勵吃素食是因為
is because they have so many protectors in them which I'll talk about in a minute
素食中有很多保護素，這個我一會講
In addition to having mostly plant foods
除了以素食為主以外
it's important to try to reduce refined carbohydrates
減少精制糖類攝取也很重要
For one thing, we want to keep our blood sugar more normalized
這能讓血糖水平更正常
We don't really want to see the blood sugar going up and staying up
血糖水平上升并保持高位是不好的
When the blood sugar goes up, insulin goes up and insulin-like growth factors
血糖升高，胰島素升高，還有胰島素樣生長因子
So keeping a normal blood sugar is helpful
所以，維持正常血糖水平很有好處
And eating a diet that has enough fiber in it
膳食中還需要有足夠纖維
and a little bit of a healthy fat that's balanced
以及少量健康脂肪，這需要維持平衡
and trying to minimize your intake of sugars and refined white flours is one way to help normalize the blood sugar
最小化精制糖和精白面粉的攝取，這有助于保持正常血糖水平
The diets that are protective also have some fish and seafood in them on a regular basis
防癌的飲食還包括日常的魚類和海鮮
We could say 2 to 3 servings a week
每周兩到三次
We call it serving about 3 ounces which is like a deck of cards
每次三盎司，大概一副撲克牌那么多
And when we talk about fish and seafood, it's good to think smaller lower on the food chain
我講魚和海鮮，指的是較小的食物鏈下端的種類
And those of you who may have heard me talk before or may hear me talk again
有的人可能以前聽過我的講座
I'm always pushing sardines as a really healthy seafood
我非常推崇沙丁魚，這種海產品很健康
It's inexpensive and low on the food chain and it's the very rich in those omega-3 fatty acids
價格不貴，而且在食物鏈下端富含ω-3脂肪酸
the fish oils that we hear are so helpful and protective
這類魚油是非常有益的
The diets that also seem to be most protective are a little lower in these large land animals
防癌膳食還包括減少對大型陸地動物的食用
You sometimes hear about cutting back on red meat
經常有人說，減少紅色肉類的食用
And everything in moderation is fine
凡事有節制都最好
But the larger animals like beef and you could think of pork that live longer
牛甚至豬，這類較大動物它們活得更長
can also kind of concentrate toxins over a long period of time
長時間內更容易積累毒素
Small amounts of these are no problem
少量肉類沒問題
but we just don't want to be having big hunks of them on our plate
但大量食用顯然是不健康的
And it's the same for dairy products
乳制品也是如此
Again, animals that live a long time can concentrate toxins
還是因為活得長的動物更容易積累毒素
