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Then there's other things that are kind of fun healthy fat sources that actually give you protein
還有其它一些有趣的脂肪來源能提供蛋白質
I am very fond of pumpkin seeds
我很喜歡南瓜子
I don't know if you enjoy those but
不知道你們是否喜歡
you know you can toast those in a dry skillet
可以放到干平底鍋中烤
and add them for crunch and flavor to a salad
加到沙拉中別有風味
They have healthy fats in them
南瓜子有健康脂肪
They're very rich in zinc
且富含鋅
And zinc is really good for protein metabolism
鋅對蛋白質代謝很有用
in our immune system to function properly
有利于免疫系統正常運作
So think of that as a healthy fat but has a little protein and it's good for you
其中有健康脂肪和蛋白質，對人有好處
And then the milk products actually give you quite a bit of protein also
然后是乳制品也能提供很多蛋白質
But notice those last two lines
注意最后兩行
We also give protein from grains and we get protein from vegetables
谷物和蔬菜中也有蛋白質
So when you're really eating lots of vegetables and we think
所以，如果蔬菜吃得很多
5 to 9 servings, half cup servings a day of vegetables and fruits is what we want
一天5到9份4盎司的蔬果是比較合適的
then you're gonna pick up-- if a lot of those vegetables
如果吃得很多
you're gonna get 2 g in every half a cup and it adds up
每份都是2克蛋白質，加起來還是有些的
So don't forget also that you need to get enough calories
別忘了，還需要足夠的卡路里
So you don't burn protein for energy
這就不用消耗蛋白質作為能量
So they kind of have to go together
兩者都是必要的
And speaking of fat, when I started working in cancer prevention which was back in 1995
下面講脂肪，我1995年開始癌癥預防研究
we were very focused on lowering fat
當時非常強調降低脂肪
And that was the big thing that we really tried to do to reduce cancer progression
這是我們降低患癌率的重要舉措
And I think that we've come to understand that a moderate amount of fat is fine
現在我們認為，適當的脂肪是可以的
but choosing the types of fats is what's really important
關鍵在于什么類型的脂肪
So we talk about healthy fats and I've listed some of those on the side
這就產生了健康脂肪的概念，邊上我列了一些
Remembering that when we have a diet that's too high in fat
記住，如果膳食中含太多脂肪
we can get more of the fat-soluble contaminants
很容易攝入脂溶性污染物
like pesticides that come up through the food chain
比如通過食物鏈殘留的農藥
So that's why I'm encouraging, again, lower on the food chain, smaller
所以我更傾向食物鏈較低端，較小的動物
Remembering too that we want to be a little careful of fat because it's energy dense
另外需要注意的是，脂肪是能量密集的
So it can add to weight gain and that's not a helpful thing
它能增加體重，這不是什么好事
And then again, this ratio between the omega-6s and omega-3s
然后 ω-6和ω-3之間的比例
and a lot of emphasis these days on increasing the marine fats
現在很強調海洋魚類脂肪
I think that's fine
這很好
But there's also issues of fisheries, getting overfished
但這可能導致過度捕魚的問題
So I think we have to kind of look at both sides of that balance and we have to
所以我覺得，可以更多關注平衡的另一面
think, maybe we need to be a little more careful of corn, soy, cottonseed
即更注意玉米，大豆，棉籽的攝取
not be doing so much frying and eating foods that are processed with those
不要吃太多經過油炸處理的食品
so that we don't have to have quite as much of those fish oils to get ourselves into the right balance
這樣就無需太多的魚油來達到脂肪比例平衡
And then we already know to be careful of the hydrogenated fats or the trans fats
我們還需要少攝入氫化脂肪或反式脂肪
