Name: 改變我飲食習慣的唯一一本書！ (The one book that changed how I eat)
Uploaded: 2025-12-26T17:00:49.000Z
Duration: 5 min 59 s

So the one book that changed how I eat is how not to Die by Dr. Michael Greger.

所以，改變我飲食習慣的那本書是葛瑞格醫師寫的《如何不死亡》。

情態副詞

This book illustrates the foods scientifically proven to prevent and even reverse disease.

這本書闡述了科學證實能預防甚至逆轉疾病的食物。

Did you know that 80% or more of your risk for the top killing diseases comes from your diet and lifestyle?

你知道嗎？主要致死疾病 80% 或更多的風險來自你的飲食和生活方式。

Meaning only 10 to 20% of our risk comes from our genetics.

這意味著我們只有 10% 到 20% 的風險來自我們的基因。

And that the number one cause of premature death is a poor diet.

而過早死亡的第一大原因是不良飲食。

So a study showed that when Japanese Americans adopted a US Diet, they had the same risk of having a heart attack at 4:40 as their counterparts in Japan did at age 60.

所以一項研究顯示，當日裔美國人採納美式飲食後，他們罹患心臟病發作的風險在 4:40 時，與日本對應者在 60 歲時的風險相同。

Some research even suggests that diet can be more effective than drugs.

有些研究甚至指出，飲食可能比藥物更有效。

Like in one study, doctors put patients who had advanced heart disease on a diet that was plant based, hoping to slow the progression of the disease.

就像在一項研究中，醫生讓患有晚期心臟病的病患採取植物性飲食，希望能減緩疾病的惡化。

It didn't just slow it down, but it reversed as plaque buildup in the arteries started to dissolve.

它不只減緩了，還逆轉了，因為動脈的斑塊堆積開始溶解。

Michael Greger talks about how medical school doctors are only required to take 21 hours of nutrition training.

葛瑞格醫師談到醫學院的醫生，他們只需要接受 21 小時的營養學訓練。

And in one study, it was discovered that the average time a doctor spends talking About Nutrition is 10 seconds per patient visit.

在一項研究中，發現醫生每次看診平均只花 10 秒鐘談論營養。

And that so many chronic diseases like heart disease and cancer can be prevented by two simple lifestyle changes.

許多慢性疾病，像是心臟病和癌症，可以透過兩種簡單的生活方式改變來預防。

Eating more whole plant foods and committing to daily exercise.

多吃全植物性食物並堅持每日運動。

This book is structured around the 14 biggest killer diseases broken down into various chapters, and

這本書的架構圍繞著 14 種主要的致死疾病，並將其抽成不同章節，

how there are different foods that have been scientifically proven to prevent or even reverse those chronic diseases, like heart disease, lung disease, brain disease, cancers, and

還有科學證實可以預防甚至逆轉這些慢性疾病的食物，像是心臟病、肺病、腦部疾病、癌症，以及

Dr. Greger also offers a variety of recommended foods to aid each disease.

葛瑞格醫師也提供各種推薦食物來輔助治療每種疾病。

What I like about this book is it's not trying to convert you to be a vegan or a pescatarian or any specific diet.

我喜歡這本書的地方是，它不會試圖把你變成素食者、魚素者或任何特定飲食者。

And although he advises to eat less meat and dairy, ultimately his emphasis is on adding more healthy foods to your diet.

而且葛瑞格醫師建議少吃肉類和奶製品，但最終他強調的是在你的飲食中加入更多健康的食物。

And to do this, he has the Daily dozen checklist.

為了做到這一點，他設計了「每日十二種食物」的清單。

You're likely not gonna hit every single one every day, but

你可能不會每天都吃到所有項目，但是

as long as you're knocking out most boxes on a daily basis, you're probably eating healthy.

只要你每天都能達成大部分的項目，你就很可能吃得健康。

So the biggest change for me since I read this book was the recommended three servings of beans.

所以自從我讀了這本書之後，最大的改變就是我開始吃書中推薦的三份豆類。

Like, I was not a bean beach before this.

像是，我以前真的不太吃豆子。

I like, dabbled in chili on occasion, but I ultimately didn't really like beans, thought they were weird.

我偶爾會吃點辣椒燉肉，但總體來說我不太喜歡豆子，覺得它們很奇怪。

But when I read that the most comprehensive analysis of diet and cancer ever performed was published by the American Institute for Cancer Research, where nine independent research teams created a landmark scientific consensus report reviewed by 21 of the top cancer researchers in the world.

但當我讀到，有史以來最全面的飲食與癌症分析報告是由美國癌症研究所發表的，其中九個獨立的研究團隊建立了一份里程碑式的科學共識報告，並由全球頂尖的 21 位癌症研究人員審閱。

One of their summary cancer prevention recommendations was to eat whole grains and or legumes, AKA beans every meal.

其中一項關於癌症預防的總結建議是，每餐都要吃全穀物或豆類，也就是豆子。

So not just every week or every day, every meal.

所以不只是每週或每天，而是每餐都要吃。

Also on the daily checklist there's four servings of fruit, one of which should be berries, five servings of vegetables, two should be leafy greens and one should be a cruciferous veggie like broccoli or cauliflower.

另外，每日檢查表裡還有四份水果，其中一份要是莓果類；五份蔬菜，其中兩份要是綠葉蔬菜，一份要是十字花科蔬菜，像是花椰菜或白花菜。

And in addition to fruits and vegetables, other essential foods you should be including as much as possible into your diet are whole grains, nuts, seeds, legumes, beans, herbs and spices.

除了水果和蔬菜之外，你飲食中還應該盡可能多攝取的其他重要食物有全穀物、堅果、種子、豆類、豆子、香草和香料。

What I found is that I can knock out a ton of these boxes with like one smoothie.

我發現我可以用一杯冰沙就輕鬆達成好多項目。

So I've been following the Daily Dozen checklist for about a year now.

所以，我實行「每日十二種食物」檢查表已經大約一年了。

They also have like a handy dandy app you can use and it's honestly made such a difference in my energy level and just how clean I feel inside and how good I feel that it is a change that I've stuck with and I plan on continuing with forever now.

他們還有一個很方便的 App 可以用，說真的，這對我的精力水準、我感覺身體有多乾淨、感覺有多好，都帶來了很大的改變，這是一個我堅持下去的改變，而且我打算永遠繼續下去。

The second requirement to stay healthy is engaging in 90 minutes of moderate exercise or 40 minutes of intense exercise every day.

保持健康的第二個要求是每天進行 90 分鐘的中度運動，或 40 分鐘的劇烈運動。

If this time commitment sounds like too much, Gregor says that something is better than nothing.

如果這個時間承諾聽起來太多，葛瑞格醫師說，有一點總比沒有好。

So just walking around for an hour every day can actually reduce your mortality rate by 24%.

所以，光是每天散步一小時，就能實際降低 24% 的死亡率。

I really recommend picking up a copy of this book.

我真的很推薦大家入手這本書。

You know, normally I do book reviews and I give you the highlights, but

你知道，平常我會做書籍評論，然後給你重點摘要，但是

there's so much information and fascinating studies in here.

這裡面有太多資訊和引人入勝的研究了。

It's one that I would recommend you read from COVID to cover.

這是我會推薦你從頭讀到尾的一本書。

But if you're like Anna, I do not have time to read that book and you just want to make a healthier change to your diet, follow following the Daily Dozen Checklist has done wonders for helping me eat healthier every single day.

但如果你跟我一樣，沒有時間讀那本書，只想讓你的飲食更健康，那麼遵循「每日十二種食物」檢查表，對我每天吃得更健康有很大的幫助。

Thank you to the patrons for supporting today's video and to Athletic Greens for sponsoring today's episode.

感謝贊助者支持今天的影片，也感謝 Athletic Greens 贊助今天的節目。

I'm very excited about AG1 because I am an avid user of their product and I was initially influenced to use it by Andrew Huberman.

我對 AG1 感到非常興奮，因為我本身就是他們產品的忠實使用者，而我最初會開始使用，是因為 Andrew Huberman 的影響。

He is a Stanford scientist who breaks down all the peer reviewed papers on a topic and distills them onto his podcast the Huberman Lab.

他是一位史丹佛大學的科學家，他會解析關於某個主題的所有同行評審論文，並將它們濃縮在他的播客 Huberman Lab 上。

I also saw Andrew at the Magic Castle last month.

上個月我在 Magic Castle 也看到了 Andrew。

Totally kept my cool, but I was fangirling you guys.

我完全冷靜，但我其實超迷你們的。

I trust and respect Andrew's opinion so much and he was excited about his partnership with Athletic Greens because he's been using them since 2012.

我非常信任和尊敬 Andrew 的意見，他對與 Athletic Greens 的合作感到很興奮，因為他從 2012 年就開始使用了。

So when I was thinking about wanting to be the healthiest version of myself this year.

所以當我今年想成為最健康的自己時。

As my 2023 resolution, I was like, yes, I've been influenced by Andrew Athletic Greens, let's go.

作為我的 2023 年決心，我心想，太好了，我受到 Andrew 和 Athletic Greens 的影響，衝啊！

So I've been using them for the last several months prior to this sponsorship coming around and I love them.

所以在這次贊助之前，我已經用了好幾個月，我超愛他們的。

AG1 is a nutritional drink with 75 high quality whole food source ingredients including minerals, superfoods, probiotics and more.

AG1 是一種營養飲品，含有 75 種高品質的天然食物來源成分，包括礦物質、超級食物、益生菌等等。

It is a perfect way to start your day and it's so easy to incorporate into your morning routine and I think it tastes great.

這是開啟一天的好方法，而且非常容易融入你的早晨日常，我覺得它味道也很棒。

In addition to healthy eating, I wanted something that could support my immunity, help with performance and recovery from my workouts, and

除了健康飲食，我還想要能支持我的免疫力、幫助我的運動表現與恢復，以及

just help me sustain energy throughout the day.

這是一個毫不費力的日常習慣。

You just get one scoop or travel pack you 8 ounces of water every day.

你每天只需要一匙或一旅行包，加入 8 盎司的水。

You know, sometimes I'm really stressed out or on the go and I do not get my three servings of beans or some things on the daily dozen that I want.

你知道，有時候我壓力很大或在外面跑，沒辦法吃到我想要的豆類或每日十二種食物中的一些東西。

So AG1 as a part of my daily routine gives me a lot of peace of mind that no matter what, I'm getting comprehensive nutrition to support my lifestyle.

所以 AG1 作為我日常的一部分，讓我非常安心，因為不管怎樣，我都能獲得全面的營養來支持我的生活方式。

You can go to athleticgreens.com annaacana to get started on your order and Athletic Greens is gonna give you a free one year supply of immune support supporting vitamin D, 3K2 and 5 free travel packs with your first purchase.

你可以到 athleticgreens.com annaacana 開始訂購，Athletic Greens 將贈送一年份的免疫支持維生素 D、3K2 以及 5 個免費旅行包，隨你的首次購買。

那就是 athleticgreens.com Anna Kana。