Today we're going to talk about the number one inflammatory food on the planet.

今天，我們來談談地球上的頭號致炎食物。

So there's a lot of confusion in this area of what causes inflammation.

是以，在導致發炎的原因方面存在著很多困惑。

You have the vegans telling you that red meat and other types of animal products cause inflammation and then you have the carnivores over here saying it's the fiber that's causing inflammation.

素食主義者告訴你，紅肉和其他類型的動物產品會導致發炎，而這裡的肉食動物則說是纖維導致了發炎。

So they get rid of all the fiber and the plants and all their inflammation goes away.

是以，他們吃掉了所有纖維和植物，發炎也就消失了。

So this is really confusing the public, like what do you do?

是以，這確實讓公眾感到困惑，比如你該怎麼辦？

There's many plants and herbs that have natural anti-inflammatories, right?

有很多植物和草藥都有天然消炎作用，對嗎？

Turmeric and milk thistle and stinging nettle root and many other plants have anti-inflammatories.

薑黃、奶薊草、刺蕁麻根和許多其他植物都有消炎作用。

But of course they also have anti-nutrients, right?

當然，它們也有抗營養素，對嗎？

Some people might say plants weren't designed for us to consume because they don't want to be eaten.

有些人可能會說，植物不是設計給我們食用的，因為它們不想被吃掉。

But someone could say the same thing with animals.

但有人也可以對動物說同樣的話。

Animals don't want to be eaten too.

動物也不想被吃掉。

They want to survive, right?

他們想要生存，對嗎？

So there's this big battle on this fiber, right?

所以在這條纖維上有一場大戰，對嗎？

Is it good?

好吃嗎？

Is it bad?

不好嗎？

Should we consume more of it?

我們是否應該消費更多？

I know personally for me, when I started getting rid of the grain fibers and start consuming more protein, especially for breakfast, a lot of my inflammation went away.

就我個人而言，當我開始摒棄穀物纖維，開始攝入更多蛋白質，尤其是早餐時，我的很多發炎都消失了。

But I also consume a lot of plants and doesn't create inflammation in my gut.

但我也吃了很多植物，並沒有在腸道中產生發炎。

So why is it that some people do well on more meat and maybe other people might do better on plants?

那麼，為什麼有些人吃肉吃得好，而有些人吃植物可能吃得更好呢？

Now I'm going to cover this topic in the relationship to inflammation because you have people that have autoimmune diseases and nearly all the autoimmune diseases start in your gut.

現在，我將從與發炎的關係來闡述這個話題，因為有些人患有自身免疫性疾病，而幾乎所有的自身免疫性疾病都是從腸道開始的。

You also have a lot of people who have allergies to milk, nuts, eggs, gluten.

還有很多人對牛奶、堅果、雞蛋和麩質過敏。

Now there's two really interesting things I want to just mention right off the bat.

現在，有兩件非常有趣的事情我想直接提一下。

There are basically two things that we can't digest.

基本上有兩樣東西我們無法消化。

Humans cannot digest fiber, okay?

人類無法消化纖維，好嗎？

It's non-digestible.

無法消化。

We don't have the enzymes to digest fiber.

我們沒有消化纖維的酶。

And also gluten, the protein in grains is the only protein that we can't digest.

此外，穀物中的蛋白質麩質是我們唯一無法消化的蛋白質。

And now what about this fiber, right?

那麼這種纖維又是怎麼回事呢？

Do we have a problem with fiber?

光纖有問題嗎？

Well, some people can do well with fiber and other people can't.

有些人可以很好地利用纖維，有些人則不行。

So what breaks down the fiber?

那麼，是什麼分解了纖維呢？

It's your microbes.

這是你的微生物。

So if you were just to do some research on your own, just type in Google fiber gut health, fiber inflammation, gut inflammation, you're going to just find fiber is anti-inflammatory.

是以，如果你想自己做一些研究，只要在谷歌上輸入纖維腸道健康、纖維發炎、腸道發炎，你就會發現纖維具有抗炎作用。

You're going to find that for so many different research articles will tell you that.

你會發現，許多不同的研究文章都會告訴你這一點。

But it doesn't really explain when a carnivore cuts out the fiber, man, that they feel better.

但這並不能解釋，當肉食動物剔除纖維時，他們會感覺更好。

Like their autoimmune diseases clear up, their allergies clear up.

就像他們的自身免疫性疾病好了，過敏症也好了吧。

So what is going on there?

到底發生了什麼事？

Well, what if you were to type unfermented fiber, okay?

那麼，如果你輸入未發酵的纖維，好嗎？

Like maybe overloading the gut with so much fiber that you can't digest it and some of it's unfermented.

比如，腸道中的纖維過多，以至於無法消化，有些纖維還未發酵。

It's not broken down because the way that microbes deal with fiber is they ferment it.

它不會被分解，因為微生物處理纖維的方式是將其發酵。

So if you were to type on that, you're going to find something really interesting.

是以，如果你在上面打字，你會發現一些非常有趣的東西。

You're going to find that unfermented fiber is inflammatory.

你會發現，未經發酵的纖維會引起發炎。

So that's probably what's happening.

所以，可能就是這麼回事。

And the reason why that's happening is there's some alteration in the gut microbiome.

出現這種情況的原因是腸道微生物群發生了一些變化。

So you just don't have enough of the right microbes to deal with this fiber.

是以，你沒有足夠的微生物來處理這種纖維。

If you're like me in practice, you have a lot of experience working with people one-on-one with fiber, without fiber, and the history of maybe when they start developing inflammation.

如果你像我一樣在實踐中，你就會有很多經驗，可以一對一地與患者一起使用纖維，也可以不使用纖維，還可以瞭解他們何時開始出現發炎。

And there's always a timeframe in their life that all of a sudden they can't digest this or all of a sudden they started having inflammation.

在他們的一生中，總會有那麼一段時間，他們突然無法消化這些東西，或者突然開始發炎。

And so it's really important to do a history on what that person consumed before that, whether they developed an allergy as a child or late in life.

是以，瞭解一個人在此之前的飲食史非常重要，無論他們是在孩童時期還是晚年患上過敏症。

For me, I can get away with eating anything until I was in my 20s.

對我來說，在 20 多歲之前，我什麼都能吃。

So if you start asking questions about someone's past, about what they ate and what would alter the microbes, you get some really interesting information.

是以，如果你開始詢問某人的過去，詢問他們吃了什麼，什麼會改變微生物，你就會得到一些非常有趣的資訊。

We know antibiotics destroy your microbes, right?

我們知道抗生素會破壞微生物，對嗎？

80% of your microbes, they die off.

80%的微生物會死亡。

So people who have had a lot of antibiotics have a lot of gut inflammation.

是以，使用過大量抗生素的人腸道發炎較多。

They have more autoimmune.

他們的自身免疫力更強。

They have more allergies.

他們有更多的過敏症。

And also when an infant is fed, have they had breast milk, which is loaded with probiotics from birth and a lot of other things to build the immune system.

此外，在餵養嬰兒時，他們是否喝過母乳，母乳中含有大量的益生菌，以及其他很多可以增強免疫力的物質。

So I think a lot of these inflammatory problems start early on as a child.

是以，我認為很多發炎問題都是從孩童時期就開始出現的。

And if we look at what kids eat, it's a lot of ultra processed foods, aka junk foods.

再看看孩子們吃的東西，很多都是超加工食品，也就是垃圾食品。

Could this be the source of that?

這可能是源頭嗎？

We have salt.

我們有鹽。

We don't have a lot of fiber.

我們沒有很多纖維。

We have sugar.

我們有糖。

We have different forms of sugar.

我們有不同形式的糖。

We have different forms of flour with different oils.

我們有不同形式的麵粉和不同的油。

Maybe it's a combination of all these right here, right?

也許是所有這些的結合，對嗎？

And it's so funny that they call it ultra processed food because it doesn't even resemble food.

有趣的是，他們稱其為 "超加工食品"，因為它根本不像食品。

But before I go any further, I want to share something about ultra processed food companies.

不過，在我繼續往下說之前，我想和大家分享一些關於超級加工食品公司的事情。

This is a little short story, but I wanted to tell you a little bit about the tobacco industry.

這只是一個小故事，但我想告訴你一點關於菸草業的情況。

These companies got to a point where there was just too much mounting evidence that proves that smoking is bad for you.

這些公司已經到了這樣的地步：有太多的證據證明吸菸對人體有害。

In December 1953, the CEOs from five tobacco companies met together at a hotel and they came up with a strategy to counter this.

1953 年 12 月，五家菸草公司的首席執行官在一家酒店會面，他們提出了一項應對策略。

They formed the Tobacco Industry Research Committee to control the science and they focused on creating doubt.

他們成立了菸草行業研究委員會來控制科學，並著力製造懷疑。

They said as long as doubt and controversy prevailed, the industry could fight off regulations because it is the best means of competing with a body of facts that exists in the general public.

他們說，只要懷疑和爭議盛行，該行業就可以抵制監管，因為這是與公眾中存在的事實相抗衡的最佳手段。

It is also the means of establishing a controversy.

這也是確立爭議的手段。

But what's even more interesting, between 1988 and 2001, certain tobacco companies owned Kraft General Foods and Nabisco.

但更有趣的是，在 1988 年至 2001 年期間，某些菸草公司擁有卡夫通用食品公司和納貝斯克公司。

So apparently a lot of the ultra processed food companies adopted some of these tactics as well.

很顯然，很多超級加工食品公司也採用了其中的一些策略。

I mean, if you even look at the time frame between the 80s and now, I mean, obesity has tripled, kids are developing diabetes, there's conflict of interest with the scientific academies and advisory committees that form our food pyramid.

我的意思是，如果你看看從上世紀80年代到現在的時間框架，我的意思是，肥胖症增加了兩倍，孩子們患上了糖尿病，與科學院和諮詢委員會之間存在利益衝突，而這些諮詢委員會組成了我們的食物金字塔。

There was an investigation in 2002 into the dietician organization and found that they were investing in stocks in Nestle, Pepsi Cola, Johnson & Johnson.

2002 年對營養師組織進行了調查，發現他們投資了雀巢、百事可樂、強生公司的股票。

So there's a lot of conflict of interest.

是以，這其中有很多利益衝突。

But the ultra processed food companies have created a lot of doubt and uncertainty into the public.

但是，超級加工食品公司卻給公眾製造了許多疑慮和不確定性。

They blame the individual, not the food.

他們指責的是個人，而不是食物。

They attack the scientists to speak out.

他們攻擊那些敢於直言不諱的科學家。

They emphasize and promote physical activity over the diet.

他們強調並提倡體育鍛煉勝於飲食。

They deny the existence of harmful foods, saying there's no bad food, it's just bad choices.

他們否認有害食物的存在，說沒有不好的食物，只有不好的選擇。

And they have an endless call for we need more research because it's inconclusive.

他們無休止地呼籲我們需要更多的研究，因為這還沒有定論。

So in other words, there's a lot of corruption in this area of ultra processed food.

是以，換句話說，在超級加工食品領域存在著大量腐敗現象。

And one thing that's very interesting about ultra processed food is that there's a high level of glyphosate.

關於超加工食品，有一件事非常有趣，那就是其中含有大量草甘膦。

It's in the corn, it's in the soy, it's in the cottonseed oil, canola oils, it's in the wheat products, it's sprayed on the wheat.

玉米里有，大豆裡有，棉籽油裡有，菜籽油裡有，小麥產品裡有，小麥上也噴灑了。

Did you know that glyphosate is also classified and even patented as an antibiotic?

您知道草甘膦也被歸類為抗生素，甚至獲得了專利嗎？

Glyphosate inhibits lactobacillus and bifidobacteria, two main strains of gut bacteria.

草甘膦會抑制乳酸桿菌和雙歧桿菌這兩種主要的腸道細菌。

And out of all the antibiotics that humans have taken, because the widely promoted and sold glyphosate, this is the main antibiotic that's being put into our food.

在人類服用的所有抗生素中，由於草甘膦的廣泛推廣和銷售，這是一種被放入我們食物中的主要抗生素。

And very unfortunately, we've been put on an antibiotic without even knowing it.

非常不幸的是，我們在不知情的情況下被注射了抗生素。

And so out of all the combinations of these ingredients, glyphosate is at the top of the list as far as of what it does to our microbiome.

是以，在這些成分的所有組合中，草甘膦是對我們的微生物群造成影響的首要成分。

Now, in plants, what it does is it kills bacteria, okay, in the soil, and then it allows the unfriendly bacteria to overgrow and kill the plant.

在植物中，它的作用是殺死土壤中的細菌，然後讓不友好的細菌過度生長，殺死植物。

In fact, in this one report that I read, if you spray glyphosate in the sterile soil where there's no bacteria, apparently it doesn't kill the plant.

事實上，在我讀到的這份報告中，如果在沒有細菌的無菌土壤中噴灑草甘膦，顯然不會殺死植物。

In other words, you have to strengthen the pathogens by getting rid of the defense mechanism so it can take over the plant.

換句話說，你必須通過消除防禦機制來加強病原體，這樣它才能佔領植物。

I wonder if this is happening to our guts right now, especially since autoimmune diseases and many allergies start at the gut.

我想知道我們的腸道現在是否也在發生這種情況，尤其是因為自身免疫性疾病和許多過敏症都是從腸道開始的。

And if we've been on an antibiotic for all these years, what is that doing to our inflammation?

如果這些年來我們一直在使用抗生素，那會對我們的發炎造成什麼影響？

So as soon as we create enough damage in the gut, now we can't handle the fiber.

是以，只要我們在腸道中造成足夠的損傷，現在我們就無法處理纖維了。

Why?

為什麼？

Because the microbes aren't correct and we're going to get unfermented fiber and it's going to irritate us.

因為微生物不正確，我們會得到未經發酵的纖維，它會刺激我們。

And this is why people that go on a carnivore diet do much, much better.

這就是為什麼吃肉食的人會做得更好的原因。

And then when you change a child's diet and get them off the ultra-processed foods, they start having all sorts of positive outcomes.

然後，當你改變孩子的飲食習慣，讓他們遠離超加工食品時，他們就會開始產生各種積極的結果。

So the number one most inflammatory food on the planet is this right here, ultra-processed foods, which is more than one, but it's a basic recipe of sugar, flour, and seed oils with glyphosate.

是以，地球上頭號最具炎症性的食物就是這裡的超加工食品，它不止一種，但它是由糖、麵粉、種子油和草甘膦組成的基本配方。

All right, so now that you know the most inflammatory food, if you haven't seen my video on the most anti-inflammatory food, that's a very interesting one too.

好了，現在你知道了最容易發炎的食物，如果你還沒看過我關於最容易消炎的食物的視頻，那也是一個非常有趣的視頻。

I'm going to put that right here.

我要把它放在這裡。

Check it out.

看看吧