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  • It all started with my grandma.

    這一切… 都是始於我的奶奶

  • I was just a kid when the doctors sent my grandma home in a wheelchair to die.

    在我還小的時候,奶奶只能坐著輪椅,聽從醫生的建議出院,並回家等候死神

  • Diagnosed with end-stage heart disease, she had already had so many bypass operations

    奶奶被診斷為心臟病末期,她做過多次冠狀動脈繞道手術

  • that the surgeons essentially ran out of plumbing.

    基本上已經無法再做手術了

  • Confined to a wheelchair,

    且只能以輪椅代步

  • crushing chest pain, her doctors told her there was nothing else they could do.

    胸口承受巨痛,醫生們都已無能為力

  • Her life was over at age sixty-five.

    她的生命於 65 歲劃下句點

  • But then she heard about Nathan Pritikin, one of our early lifestyle medicine pioneers,

    但她後來耳聞 Nathan Pritikin 這位營養學家 — 早期生活型態醫學先驅之一

  • and what happened next was documented in Pritikin's biography.

    而接下來所發生的事則被記載於 Nathan Pritikin 的傳記裡

  • It talks about Frances Greger, my grandma.

    其論及到 Frances Greger — 我的奶奶

  • It was a live-in program where everyone was placed on a plant-based diet and then started

    她參加一種住宿療程,參與者均採用植物性飲食

  • on a graded exercise regimen.

    搭配漸進式運動

  • They wheeled her in, and she walked out.

    奶奶是坐著輪椅被推進去,最後卻是自己走出來

  • Within a few weeks she was walking 10 miles a day and went on to live another 31 years

    幾週內,就能每天行走十英里,而且多活了 31 年

  • until age 96 to continue to enjoy her six grandchildren, including me.

    直到 96 歲高齡,讓奶奶得以和六個孫子共享天倫之樂,包含我在內

  • Her miraculous recovery not only inspired one of those grandkids to pursue a career

    她奇蹟般地康復,不僅激勵了我這個孫子投入醫療志業

  • in medicine, but granted her enough healthy years to see him graduate from medical school,

    且賜予奶奶足夠的健康歲月,看我從醫學院畢業

  • so it's really all thanks to her.

    所以這一切,真的都該謝謝她

  • During medical training I was shocked to find out that this whole body of evidence on reversing

    在醫療訓練的過程中,我很震驚地發現有大量證據顯示

  • chronic disease with lifestyle changes, opening up arteries without drugs, without surgerywas

    改變生活方式,即可逆轉慢性病、疏通動脈,亦不需藥物和手術

  • being largely ignored by mainstream medicine.

    但卻被主流醫學所忽視

  • Wait a second, if effectively the cure to our #1 killer could get lost down some rabbit hole and ignored,

    等等!如果連可治療國人頭號殺手 (心臟病) 的解藥都能被忽視

  • what else might there be buried in the medical literature that could help my patients?

    那還有哪些能幫助病人的相關醫學文獻被埋沒呢?

  • I made it my life's mission to find out.

    於是,繼續探索相關療法成了我今生的使命

  • That's what led me to start NutritionFacts.org and that's what led me to write the book "How Not to Die."

    這帶領我成立了 NutritionFacts.org 網站,並促成了《食療聖經》這本書的誕生

  • Surveys show people wildly overestimate the power of pills and procedures to keep them healthy.

    調查顯示,人們嚴重高估了藥物和手術對健康的助益

  • For example, patients believe cholesterol-lowering statin drugs are about twenty times more effective

    例如,病患對降膽固醇的 Statin 類藥物預防心肌梗塞的功效認知

  • than they actually are in preventing heart attacks.

    比實際功效高上 20 倍

  • No wonder most people continue to rely on drugs to save them.

    難怪大多數人仍持續仰賴藥物來救命

  • But our leading killers aren't caused by drug deficiencies.

    但國人前幾大死因當中,卻沒一項是源於「藥物缺乏」

  • The dirty little secret is that most people surveyed said they wouldn't be willing to

    他們不想跟你說的是,受調查的人大都表示

  • take many of these drugs if they knew how little benefit these products actually offered.

    若事前知道這些藥物的實際功效這麼小,他們一開始就不會想服用了

  • Whereas cleaning up our diets is not only safer and cheaper

    然而,透過「調整飲食」不僅更安全、更省錢

  • but can be more effective in preventing, arresting, and reversing some of our leading causes of death,

    且能更有效預防、抑制與逆轉一些常見死因

  • because you're treating the actual cause of the disease.

    因為飲食所治療的,才是疾病的根源

  • Each year, the CDC compiles the 15 leading causes of death and so I have a chapter on

    《美國疾病控制與預防中心》每年會編制國人前 15 大死因,它們在我書中也有個別的章節—

  • each: How not to die from heart disease, how not to die from lung disease, how not to die from brain diseases,

    如何避免死於心臟病、如何避免死於肺病、腦部疾病

  • digestive cancers, infections, diabetes, high blood pressure, liver diseases,

    消化道癌、感染、糖尿病、高血壓、肝臟疾病

  • blood cancers, kidney disease, breast cancer, suicidal depression, prostate cancer Parkinson’s

    血癌、腎臟病、乳癌、可引發自殺之憂鬱症、攝護腺癌、帕金森氏症等疾病

  • disease and how not to die from so-called iatrogenic causes, which is essentially death by doctor.

    以及如何避免死於誤診,即醫生所造成的死亡

  • That's the first half of the book and the good news is that we have tremendous power

    以上為本書的前半部,而好消息是

  • over our health destiny and longevitythe vast majority of premature death and disability

    我們有掌控健康和壽命的巨大力量—因為大多數的過早死亡與殘疾

  • is preventable with a plant-based diet and other healthy lifestyle behaviors.

    都能透過植物性飲食和健康的生活習慣得到預防

  • I didn't want to just write a reference book, though.

    我不想把它寫成參考書

  • Yes, there's thousands of citations to peer-reviewed scientific papers,

    雖然裡面有成千上萬條引證,和經過同行評審的科學研究報告

  • but I also wanted it to be a practical guide on translating this mountain of evidence into day-to-day decisions, and

    但我想將如此大量的證據,轉化為大家生活中面臨決策時的實用指南

  • so that's what became the second half of the book.

    本書後半部即隨之而生

  • First, I start out with a Traffic Light system to classify everything into red light, yellow light, and green light foods.

    首先,我以一個「交通燈號」系統,將食物分為紅燈、黃燈、和綠燈三種類別

  • Though there are exceptions that I talk about, the best available balance of evidence suggests

    雖然也有例外,但大宗的證據均顯示

  • the healthiest diet is one that minimizes the intake of meat, eggs, dairy, and processed

    最健康的飲食,是將肉蛋奶和加工食品的攝取量降到最低

  • junk, and maximizes the intake of fruits, vegetables, beans (split peas, chickpeas and

    並大量攝取蔬菜、水果、豆類 (豌豆、鷹嘴豆和小扁豆)

  • lentils), whole grains, nuts and seeds, mushrooms, herbs and spices.

    全穀類、堅果、籽類、菇類、藥草、香料類

  • Basically, real food that grows out of the ground.

    基本上,就是一些從土裡長出來的真食物

  • Those are our healthiest choices.

    這些都是最健康的選擇

  • Some foods, though, have particular medicinal qualities and so I then center my recommendations

    有些食物具有某種藥用價值,所以後來我就將我每天都會盡量攝足的食物

  • around a Daily Dozen checklist of all the things I try to fit into my daily routine.

    集中在《每日一打》清單中,作為飲食建議

  • So for example, I recommend a quarter teaspoon of the spice turmeric a day, a tablespoon

    例如,我建議每天攝取 1/4 茶匙薑黃粉

  • of ground flax seeds, berries every day, greens every day,

    1 湯匙牙麻籽粉、莓果和蔬菜

  • I talk about the healthiest beverages, the healthiest sweeteners, how much exercise to get.

    我會分享最健康的飲品和甜味劑,還有要做多少運動

  • The whole Daily Dozen list with recommended serving sizes is available as free apps for

    整個《每日一打》清單 (含建議攝取量) 就像免費的 App 一樣

  • both Android and iPhone, just search for Dr. Greger's Daily Dozen.

    都能從 Android 和 iPhone 手機下載,只須搜尋 Dr. Greger's Daily Dozen.

  • There is only one diet that's ever been proven to reverse heart disease in the majority

    史上只有一種飲食被證實能夠逆轉大多數的心臟疾病

  • of patients, this plant-based diet.

    即為「植物性飲食」

  • If that's all a plant-based diet could doreverse the #1 killer of men and women,

    既然植物性飲食能逆轉男女性的頭號殺手

  • then shouldn't that be the default diet until proven otherwise?

    何不讓它成為人類的標準飲食,直到被反證為止?

  • And the fact that it can also be effective in treating, arresting, and reversing other

    而且植物性飲食還能有效治療、抑制和逆轉其他常見死因

  • leading killers like high blood pressure and type 2 diabetes, would seem to make the case

    像是高血壓、第二型糖尿病,有關植物性飲食的功效

  • for plant-based eating simply overwhelming.

    簡直鋪天蓋地

  • Most deaths in the United States are preventable and related to nutrition.

    美國所發生的死亡,大都能預防,且都與營養有關

  • According to the most rigorous analysis of risk factors ever publishedthe Global Burden

    根據一份有史以來最嚴格的危險因子分析—

  • of Disease study funded by the Bill and Melinda Gates Foundation,

    由《比爾與美琳達·蓋茲基金會》贊助的《全球疾病負擔研究》

  • the #1 cause of death in the United States is our diet.

    美國人的頭號殺手,就是「飲食」

  • The #1 cause of disability is our diet, which has now bumped tobacco smoking to #2.

    飲食不當是導致殘疾的主因,已把菸害擠到第二名了

  • Smoking now only kills about a half million Americans every year, whereas diet kills hundreds of thousands more.

    現在美國人每年僅 50 萬人死於菸害,死於飲食不當的人則更多

  • So obviously, nutrition is the #1 thing taught in medical school, right?

    所以醫學院最重要的科目,肯定是營養學,對吧?

  • The #1 thing your doctor talks to you about at every visit, right?

    你每次去看醫生,他都先跟你討論營養問題,對吧?

  • How could there be such a disconnect between the science, and the practice of medicine.

    科學和臨床醫學之間,怎會出現如此嚴重的斷層?

  • Doctors, have a severe nutrition deficiencyin education.

    看來醫生常患有嚴重的知識方面的「營養缺乏症」

  • Most doctors are just never taught about the impact healthy nutrition can have on the course of

    大多數醫生都沒學過「良好的營養對疾病的助益」

  • illness and so they graduate without this powerful tool in their medical toolbox.

    於是他們畢業後,工具箱裡自然少了這項威力強大的醫療工具

  • There are also institutional barriers, such as time constraints and lack of reimbursement.

    這與制度上的障礙也有關係,如時間的不足和補貼的不足

  • In general, doctors aren't paid for counseling people on how to take care of themselves.

    一般而言,輔導病患如何自我照顧,醫生是沒錢拿的

  • Of course the drug companies also play a role in influencing medical education and practice.

    當然,藥商在醫學教育和實務上,也扮演著具影響力的角色

  • Ask your doctor when's the last time they were taken out to dinner by Big Broccoli.

    問問你的醫生,上次青花菜大廠請他吃飯是什麼時候?

  • It's probably been awhile.

    恐怕有好一陣子啦

  • It's like smoking in the 50s.

    這就像在 50 年代吸菸一樣

  • We already had decades of science linking smoking with lung cancer, but it was largely ignored

    即便已有幾十年的科學研究指出吸菸和肺癌間的關係,但它卻被嚴重忽略

  • because smoking was normal.

    因為當時吸菸很正常

  • Most doctors smoked.

    大部分的醫生都有吸

  • The average per capita cigarette consumption was 4,000 cigarettes a year,

    平均每人每年吸四千根菸

  • meaning the average American smoked a half pack a day.

    表示美國人平均每人每天吸半包

  • The American Medical Association was reassuring everyone that smokingin moderationwas just fine.

    《美國醫學會》也向大眾確保,吸菸只要適量,就萬事 OK 啦!

  • There was this same disconnect between the science, and public policy.

    這種科學與公共政策間的不同調現象,並非新鮮事

  • It took more than 25 years and 7,000 studies before the first Surgeon General report against

    耗時超過 25 年,做了超過七千份研究之後,美國《衛生總署報告》才於 60 年代

  • smoking came out in the 60's.

    首度公告菸害的影響

  • You'd think maybe after the first 6,000 studies they could have given people a heads up or something?

    你可能會以為他們在完成前六千份研究時,多少會給民眾一些相關警訊…

  • It was a powerful industry.

    唉!他們可是實力雄厚的產業呀!

  • And today's meat, sugar, dairy, salt, egg, and processed food industries are using the same tobacco industry tactics

    而如今肉、糖、乳製品、鹽、雞蛋、食品加工等行業的手法就和當初的製菸公司一樣

  • to try to twist the science and confuse the public.

    試圖扭曲科學、混淆視聽

  • Until the system changes, we have to take personal responsibility for our own health, for our family's health.

    在該體系得到改變之前,我們必須先為自己和家人的健康負起個人責任

  • We can't wait until society catches up to the science again, because it's a matter of life and death.

    不能再次等到社會趕上科學的腳步才動身,因為… 人命關天呀!

It all started with my grandma.

這一切… 都是始於我的奶奶

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B1 中級 中文 美國腔 飲食 植物性 奶奶 醫生 健康 藥物

醫學博士米歇爾-格雷格的《如何不死》--動畫摘要 (HOW NOT TO DIE BY MICHAEL GREGER, M.D. - ANIMATED SUMMARY)

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    kelven 發佈於 2021 年 01 月 14 日
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