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So just to reiterate the lifestyle recommendations that we encourage are to
復(fù)述下我們推薦的生活方式
watch our weight but more even than weight on the scale, the quality of our weight
注意體重，而且注意體重含量
So protecting the muscle mass with some good exercise on a regular basis
通過日常鍛煉，增加肌肉含量
and choosing a predominantly plant-based diet
以素食飲食為主
trying to make sure that you get 4 to 5 servings of vegetables in each day
每天確保4到5份的蔬菜
a serving being half a cup which I think of sort of like cup canned.
一份是四盎司的量
So four of those or five
4到5份
And then fruit, some good colorful ones preferably 2 to 3 servings go for colorful where you can
然后水果，特別是那些顏色鮮艷的2到3份，色澤越鮮麗越好
Whole-grains are always a better choice because they have more fiber
全麥?zhǔn)称泛芎茫锩嬗泻芏嗌攀忱w維
and they're less likely to elevate the blood sugar acutely
而且不會(huì)大幅提高血糖含量
But in general we have to be careful of too many grains for blood sugar reasons
不過一般而言，不要吃太多谷物，這是出于血糖考慮
And then bean and legumes
然后是豆類
If you can have some almost every day, it's a wonderful healthy choice
每天吃一些是很健康的選擇
Very high in protein and fiber
富含蛋白質(zhì)和纖維素
They tend to modulate blood sugar also. So they're good for that reason
并能調(diào)節(jié)血糖，這方面也很好
We encourage you to limit red meat mostly because it's
我們建議限制紅色肉類的食用
those large land animals we are talking about
那些大型陸地動(dòng)物的肉
and moderate amounts of fat, choosing the healthier ones as we talked about
適度攝取脂肪，選擇健康脂肪類型
going easy on alcoholic beverages just as that's an added taxing to your body's detox system
不要過度飲酒，這會(huì)增加身體解毒系統(tǒng)的負(fù)擔(dān)
and limit charcoaled and smoked foods
少吃碳烤和煙熏的食物
So a couple more useful recommendations, another great book by Michael Pollan, is called In Defense of Food
更多有用的建議還可以參閱一本書 Michael Pollan的《食物無罪》
Or he also has a book that's even more fun and short called Food Rules, if any of you read that one
他還有一本更簡短更有趣的書《飲食規(guī)則》，不知道你們讀過沒有
So among his really practical suggestions
從他的實(shí)用建議中，我摘要了一下
he says shop the perimeter of the supermarket because that's where the basic food is
他說，在超市周邊買東西，因?yàn)檫@里都是基本食品
When you do go into the middle where all the processed stuff is, he says
超市中間都是一些加工食品，他還說
try to avoid buying products that have ingredients
食品成分包含下列三種現(xiàn)象者不要買
that are unfamiliar, unpronounceable or more than five in number
沒聽過，讀不出來，超過五種原料
In other words, it would be better for our health if we're eating more basic food
換言之，吃基本食品對(duì)健康更好
And then he says, pay more, so you eat less
他還說，多付錢，這樣就會(huì)吃得少些
And I kind of think about extra virgin olive oil
我想到的是特級(jí)初壓橄欖油
I go out and buy like the really good stuff
我會(huì)去買最好的
And not only does it taste good
不僅因?yàn)榭诟泻?/div>
but you're a little more careful about overdoing the amount you put on your food
要知道，貴的話，你就不會(huì)往食物里加太多
He encourages and I think all of us working in nutrition encourage regular meals, better for our health
他建議，這同時(shí)也是所有營養(yǎng)學(xué)工作者建議的，即進(jìn)餐有規(guī)律，對(duì)身體有好處
He says, don't get your fuel from the same place your car does
他說，不要車在哪加油，你就在哪吃
You know, eat with friends
同朋友一起吃
because one of the things that David Servan-Schreiber talks about is the importance of jolly
David Servan-Schreiber就講過心情的重要性
and you know sharing food with friends and family
所以，同家人朋友一起進(jìn)食
And eating slowly and cooking your own food but I also love consult your gut
吃慢點(diǎn)，自己做吃的，還有"請(qǐng)教自己的肚子"
