it wasn't just because animals taste great,

並不只是因為動物很好吃

it was pure necessity.

而是他們必須這麼做。

Climate change made many of the plants our ancestors relied on less available and meat bridged that gap.

氣候變遷讓我們祖先吃的食物變少，而肉食填補了空缺。

From the discovery of fire at the latest, meat became a staple of the human diet.

從已知用火開始，肉類已經成為人類飲食中不可或缺的一部分。

But over the last few years eating meat has increasingly been associated with health risks like:

但最近幾年，肉食越來越與健康危害息息相關。

heart disease, certain cancers, and an early death.

像是：心臟病、某些癌症，還有早逝

So how unhealthy is meat, really?

所以，肉食實際上有多不健康？

In this video we'll only talk about meat.

這部影片我們只談 " 肉 "

Dairy products deserve a video of their own.

乳製品值得由另一部影片來說明

Biologically, we need to eat for three reasons:

從生物的角度上，我們必須進食有3個理由

for energy, to acquire materials to fabricate our cells,

為了能量、為了獲得製造細胞的材料

and to get special molecules that our bodies can't make themselves.

還有獲得我們身體無法製造的分子。

The energy and most of the materials come from the three macronutrients: fats, carbohydrates and proteins.

能量還有大多的材料來自3種營養素

Proteins are the most important resource for repairing and replenishing our cell structures.

蛋白質是修復和補充細胞結構的最重要資源。

The special molecules are a large variety of vitamins and minerals we need to drive metabolic processes.

特殊的分子是各種不同的維他命、礦物質，讓身體進行新陳代謝。

Meat provides us with most of these things.

肉食提供上面提到的大部分營養素

It contains all essential amino acids our body needs and a lot of minerals like:

它提供所有身體所需的胺基酸，還有很多礦物質，如：

iron, zinc and essential vitamins, some of which are barely found in plants like Vitamin B12.

鐵、鋅、基本的維他命、還有某些在植物上不常出現的營養素，如：維他命B12

Only one essential nutrient is missing in most of the meat we consume: vitamin C.

只有一種基本的營養素在大部分的肉類食品中找不到，維他命C

It appears in almost all plants and supports our immune system

維他命C出現在幾乎所有植物中， 並有助於我們免疫系統的運作

as well as the development of connective tissues.

以及結締組織的發育

After a few months without it you'd get scurvy.

在數月缺乏維他命C後，你會得到壞血病

But meat has another big advantage, it's high bioavailability.

但肉仍有其它重要的優點， 它高度的生物利用度。

Some of the nutrients in meat are broken down faster and available quicker than those from plants.

與植物來源相較， 肉中的部分營養素可以被更快速的分解與利用

Spinach for example, contains more iron than meat, but it's absorbed much slower

例如菠菜比肉含有更多的鐵， 但吸收就慢上許多

and the body needs more energy to digest it.

也需要耗費更多的能量來消化

Several health benefits have also been observed in communities that rely solely on meat.

在完全仰賴肉食的族群， 也可以觀察到一些對健康有益的情況

The Inuit for example, are able to survive in extreme climate conditions thanks to a purely meat-based diet.

以因紐特人為例，有能力生存於極端氣候， 要歸功於純肉食的飲食。

Since they consume the whole animal including the organs, they get every single nutrient they need

因為他們食用包含器官的整頭動物， 他們可以獲得每一種所需的營養素，

including vitamin C.

也包含了維他命C

So meat itself is definitely not dangerous for us.

所以肉食本身對我們是不會有危險的

But its health effects vary, depending on how its prepared and what animal it comes from.

但依據烹調方式、以及來自何種動物的不同， 對我們的健康效果也會不同

When talking about meat in the Western world,

當在西方世界談到肉類

we generally mean muscle tissues that have a high nutrient density,

我們一般指的是富含營養素的肌肉組織

but also lack some of the vitamins that make it possible to survive on meat alone.

但依然缺乏某些維生素

The most healthy animals to eat are probably fish.

使我們無法只靠吃肉生存

Fish contains polyunsaturated fatty acids like omega-3,

魚類含有多元不飽和脂肪酸，例如ω-3脂肪酸

which may lower the risk of cardiovascular diseases and support anti-inflammatory immune functions.

這可能會降低患心血管疾病的風險並支持抗炎免疫功能。

As part of a balanced diet, fish can be eaten regularly without worries.

作為均衡飲食的一部分，可以定期食用魚而無需擔心。

Eating fish comes with its own bag of complications though,

不過，吃魚也有其自身的並發症，

like overfishing and the destruction of the oceans.

比如過度捕撈和海洋的破壞。

We'll talk about that in another video.

我們將在另一個視頻中討論這個問題。

A close second is the most popular meat, chicken.

緊隨其後的是最受歡迎的肉類，雞肉。

It's regarded as the meat with the fewest health risks.

它被認為是健康風險最小的肉類。

The only negative health effect of poultry is a bit controversial:

家禽對健康的唯一負面影響有點爭議：

fat.

肥胖問題

It's high content of saturated fats is associated with a higher cholesterol level and cardiovascular disease.

它的高飽和脂肪含量與較高的膽固醇水平和心血管疾病有關。

But this idea has also been criticized by a large number of scientists

但這個想法也遭到了大量科學家的批評

arguing high cholesterol levels might be inherited and not caused by nutrition.

認為高膽固醇水平可能是遺傳的，而不是由營養引起的。

So in general, if you want meat and are concerned about your health, go for chicken.

所以總的來說，如果你想吃肉並且擔心你的健康，那就去吃雞肉。

Things start to get problematic with high intakes of red meats like beef, veal, pork, lamb, horse and goat.

隨著牛肉，小牛肉，豬肉，羊肉，馬和山羊等紅肉的大量攝入，事情開始出現問題。

A recently published study recommends for example a maximum of 23 grams of red meat per day

最近發表的一項研究建議，例如每天最多攝取23克紅肉

which is a very small steak per week.

相當於每週只能吃一塊非常小的牛排

However, large-scale meta-analysis studies have shown that eating 100 grams of red meat every day

然而，大規模的分析研究表明，每天吃100克紅肉

increases the risk of diabetes by 19%, of strokes by 11% and of colorectal cancer by 17%.

糖尿病風險增加19％，中風增加11％， 結直腸癌風險增加17％。

This sounds alarming. But before we panic, let's have a look at how these studies were conducted.

這聽起來令人震驚。 但在我們恐慌之前，讓我們來看看這些研究是如何進行的。

Because this brings us to the second big problem when trying to answer the question of

因為在試圖回答這問題時將我們帶到了第二個大問題：

whether meat is unhealthy or not.

肉是否不健康。

Most studies that linked health risks to eating red meat were case-control studies.

大多數將健康風險與食用紅肉聯繫起來的研究都是病例對照研究。

Which means taking a group of people with a disease and classifying them by their eating habits.

這意味著根據飲食習慣對一群患有疾病的人進行分類。

The more red meat they consume, the more likely they were to contract certain diseases.

他們食用的紅肉越多，越有可能被歸類於罹患某些疾病

The problem is that it's very hard to eliminate other factors.

問題在於，要排除其他因素非常困難。

People who eat less meat tend to live a healthier lifestyle in general.

少吃肉的人往往過著更健康的生活方式

They tend to eat more vegetables and fruit and are less likely to smoke and drink alcohol.

他們往往會吃更多的蔬菜和水果，且較少吸煙和喝酒。

Most studies try to eliminate these factors, but it's extremely hard to make definitive statements.

大多數研究試圖消除這些因素， 但很難得到明確的結論。

Things get worse when we look at processed meat though.

當我們看向加工肉類時情況變得更糟。

Processing meat means adding certain chemicals by

加工肉類意味著通過以下方式添加某些化學物質

curing, smoking, sorting or fermenting

醃製、熏制、分選或發酵

or in other words making it delicious.

或者換句話說，讓它變得美味。

Bacon, ham, salami, sausages and hot dogs contain chemicals that are harmful for us

培根、火腿、意大利臘腸、香腸和熱狗含有對我們有害的化學物質

like nitrates and nitrites that can damage the DNA in our digestive system and lead to cancer.

比如硝酸鹽和亞硝酸鹽，它們會破壞我們消化系統中的 DNA 並導致癌症。

The w-h-o reviewed 800 studies over 20 years,

世界衛生組織審查了20多年內的800項研究，

and concluded that processed wheat is strongly linked to an increased risk of colorectal cancer.

並得出結論，加工肉類與結直腸癌風險增加密切相關。

Each extra 50 grams of processed meat per day increases your risk of cancer by 18 percent.

每天額外攝取50克加工肉類， 使患癌症的風險增加18％。

When it comes to cancer risk, processed meat is now in the same category as plutonium,

在癌症風險方面，加工肉類現在與 鈽 、

asbestos and smoking.

石棉 、 菸害 屬於同一級別，

The w-h-o highlights that it's research is only about the question of whether or not something

世界衛生組織強調它的研究只是關於是否某事的問題

causes cancer and not to what extent.

某些因素是否會導致癌症，而不是在多大程度上。

But processed meat may also significantly increase the chance of suffering from

但加工肉類也可能會顯著增加罹患

diabetes, strokes and coronary heart diseases.

糖尿病、中風和心臟病的機率

It also makes a difference what sort of life our meat lived when it was still part of a living being.

肉類來源的生物，其存活時的生活環境也會造成差別

It's common to feed large amounts of antibiotics to livestock

向牲畜餵食大量抗生素是很常見的

in order to prevent diseases which can spread antibiotic resistance.

為了預防可以傳播抗生素耐藥性的疾病。

Combined, a high consumption of both red and processed meat

加上紅肉和加工肉類的消費量很高

could increase your chance of premature death by up to 29%.

可以使你提早死亡的機率提高29％。

This means if your chance of dying is at 3% this year, it's now 4%.

這意味著如果你今年死亡的機率是3％，現在已經達到了4％

This might not sound like a lot but tiny percentages have a huge impact on societies of millions.

這可能聽起來不是很多， 但微小百分比對數百萬人的社會會產生巨大影響。

They also seem harmless until they affect you.

而且在它們影響你之前，看似很無害。

To blame meat alone for bad health would be wrong though.

因為健康狀況不好而責怪肉是錯誤的。

There is no evidence that the very essence of meat has any negative effect beyond it's high fat content.

沒有證據表明肉類的本質除了脂肪含量高之外還有任何負面影響。

And even this point is highly contentious.

而甚至這一點也是非常有爭議的。

Just like with many other pleasures in life, sometimes too much of a good thing is harmful.

就像生活中的許多其他娛樂一樣， 有時太多的好事是有害的。

Most public health agencies suggest cutting meat consumption to 500 grams a week

大多數公共衛生機構建議每週減少500克的肉類攝取

while studies suggest cutting down processed meat as much as possible.

而且研究建議盡可能減少加工肉類的攝取

So if you feast on meat no more than once or twice a week, you should be good.

因此，如果你每週吃不超過一或兩次肉， 你應該不太需要擔心。

For most people this already means a drastic change in their diets though,

而對於大多數人來說，這已經意味著他們的飲食發生了巨大的變化，

The average American consumes around almost 1600 grams of meat a week.

美國人平均每週消耗近1600克肉

The average German 1100 grams a week.

德國人平均每週1100克

And many of us needs much much more.

我們中的許多人甚至吃得更多

If you're not really sure, make a small note whenever you eat meat for a week or two.

如果你不太確定吃了多少， 一或兩星期內每次吃肉時，做個小注記吧！

You'll be surprised how much it really is.

你真的會感到驚訝。

So most people watching this video would benefit from cutting down on meat.

因此，觀看此視頻的大多數人， 都能從減少肉類食用中獲益。

Aside from health concerns,

除了健康問題外，

there's still the fact that the meat industry is one of the largest contributors to climate change

肉類行業仍然是氣候變化最大的導致者之一

and has reached a scale where it's impossible to deliver millions of tons of meat

而且即使達到數百萬噸肉的規模，

and still treat animals with dignity.

仍然無法有尊嚴地對待動物。

We've already discussed that in detail in another video.

我們已經在另一部影片中詳細討論了這個問題

All in all, in moderation, meat is not unhealthy and you don't need to become vegetarian overnight

總而言之，在適度的情況下， 肉不是不健康的，你並不需要一夜之間改吃素

to have a real impact on your health and the planet.

以對你的健康和地球產生真正的影響。

But your lifestyle choices do matter.

但你選擇的生活方式很重要。

For yourself and for others.

為了自己，和其他人。

The key is being open to trying something new once in a while.

關鍵是要偶爾嘗試新事物

Maybe you'll discover your new favourite dish.

也許你會發現你最喜歡的餐點。

Until you try you'll never know what you'll enjoy or what you're capable of.

在你嘗試之前， 你永遠不會知道你會喜歡什麼或者你能做什麼。

Maybe after watching hours of Kurzgesagt videos, you've decided you'd like to learn how to animate.

也許在觀看了幾個小時的Kurzgesagt視頻後， 您已經決定要學習如何製作動畫。

Now you might not know this, but most of our team actually has a graphic design background.

現在您可能不知道這一點， 但我們團隊的大多數人實際上都有圖形設計的背景。

Learning about design principles first before we got into animation was really key to where we are today.

在我們進入動畫之前， 首先了解設計原則，是我們今天所處的關鍵。

There's a really great new Skillshare class on using Adobe Illustrator,

有一個非常棒的 Skillshare 課程， 有關使用Adobe Illustrato

The software we use to create artwork by graphic designer Aaron Draplin

我們平面設計師Aaron Draplin用來創建藝術品的軟件

and we can personally recommend it.

我們可以親自推薦這個課程。

It's full of great tips to help understand and simplify a very complicated program.

它充滿了幫助理解和簡化一個非常複雜的程序的重要技巧。

If you want to do more afterwards, we have three animation courses of our own on Skillshare too.

如果您想在之後做更多的事情，我們在 Skillshare 上也有我們自己的三門動畫課程。

Skillshare offers over 25,000 classes on topics

Skillshare 提供超過 25,000 門課程

like film and video editing, writing, design and technology from an array of skilled experts.

像電影和視頻編輯、寫作、設計和技術，來自一系列熟練的專家。

With the Premium Membership, you can access all of them for only $10 a month.

使用高級會員資格，您每月只需 10 美元即可訪問所有這些服務。

And as a bonus, the first 1000 Kurzgesagt viewers to use the link in the description,

作為獎勵，前 1000 名使用描述中鏈接的 Kurzgesagt 觀眾，

will get their first two months of Skillshare for free.

將免費獲得前兩個月的 Skillshare。(他媽的!字幕改死我!因為有人亂改字幕!)