【双语音+文稿】（医学科普）疏通动脉的最佳餐食：有科学依据
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| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【双语音+文稿】（医学科普）疏通动脉的最佳餐食：有科学依据 | 4:00 |
P1 · 【双语音+文稿】（医学科普）疏通动脉的最佳餐食：有科学依据 p01 英文版 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | If you ask 10 people what the best heart healthy diet is, | 如果你问10个人 什么是最好的心脏健康饮食, |
| 0:03 | you're gonna get 10 different answers. | 你会得到10个不同的答案。 |
| 0:05 | Somebody would say, you gotta cut out carbohydrates | 有人会说,你必须切断碳水化合物 |
| 0:08 | or you gotta do keto or carnivore. | 或者你必须做keto或肉食。 |
| 0:10 | And another person may say, | 而另一个人可能会说, |
| 0:12 | well, you have to avoid meat and go vegan. | 好了,你必须避免肉和去素食。 |
| 0:15 | And then there's Mediterranean and dash and paleo. | 然后是地中海 和破碎和古老。 |
| 0:18 | But after more than 10 years of practicing medicine | 但经过10多年的医学实践 |
| 0:22 | and helping my patients use food as medicine, | 帮我的病人把食物当药吃 |
| 0:24 | what I found was that prescribing a diet | 我发现的是 开一个饮食 |
展开字幕全文（99 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | If you ask 10 people what the best heart healthy diet is, | 如果你问10个人 什么是最好的心脏健康饮食, |
| 2 | you're gonna get 10 different answers. | 你会得到10个不同的答案。 |
| 3 | Somebody would say, you gotta cut out carbohydrates | 有人会说,你必须切断碳水化合物 |
| 4 | or you gotta do keto or carnivore. | 或者你必须做keto或肉食。 |
| 5 | And another person may say, | 而另一个人可能会说, |
| 6 | well, you have to avoid meat and go vegan. | 好了,你必须避免肉和去素食。 |
| 7 | And then there's Mediterranean and dash and paleo. | 然后是地中海 和破碎和古老。 |
| 8 | But after more than 10 years of practicing medicine | 但经过10多年的医学实践 |
| 9 | and helping my patients use food as medicine, | 帮我的病人把食物当药吃 |
| 10 | what I found was that prescribing a diet | 我发现的是 开一个饮食 |
| 11 | oftentimes is not that helpful | 经常没有那么有用 |
| 12 | because many people, not everyone, but many, | 因为很多人,不是每个人,而是许多人, |
| 13 | cannot stick to a very restrictive plan. | 不能坚持一个非常严格的计划。 |
| 14 | And none of those diets matter if you can't stay on them. | 这些饮食都无关紧要 如果你不能坚持下去。 |
| 15 | So the way I see it, following a nutrition plan | 所以,在我看来, 遵循一个营养计划 |
| 16 | that's only 70% good, | 这只有70%好, |
| 17 | but one that we can do for the rest of our lives | 但我们一辈子都能做的 |
| 18 | is much better than something that's 100%. | 比百分之百好得多 |
| 19 | But we can only stick to it for six months. | 但我们只能坚持六个月 |
| 20 | So the goal isn't to chase the next perfect diet, | 所以目标不是追求下一个完美的饮食 |
| 21 | but to pick the most high yield foods | 只能选产量最高的食物 |
| 22 | that keep showing up again and again | 不断出现 |
| 23 | across all studies and meta-analyses | 所有研究和元分析 |
| 24 | that have been done on heart disease. | 已经做了心脏病。 |
| 25 | And make sure you incorporate them into your routine, | 并确保你把它们融入你的常规, |
| 26 | whatever that routine may be. | 不管是什么常规 |
| 27 | And as we go through these, | 当我们经历这些, |
| 28 | I also want to go over foods that are sold as heart healthy, | 我还想看看那些 卖成心脏健康的食品 |
| 29 | but you need to be careful with. | 但你必须小心 |
| 30 | And at the end of the video, | 在视频的最后, |
| 31 | I want to go over the best exercise | 我想看看最好的练习 |
| 32 | and a good supplement that has really good evidence | 和有确凿证据的好补充 |
| 33 | behind them to help you reverse plaques even faster. | 在他们后面帮助你 倒置牌位更快。 |
| 34 | Now, before we go over the best foods, | 现在,在我们检查最好的食物之前, |
| 35 | you have to understand how we get plaques in the first place. | 你得先明白我们是如何拿到牌的 |
| 36 | Because if you understand that process, | 因为如果你理解这个过程 |
| 37 | you'll be able to tailor with more precision | 你会更精确地裁缝 |
| 38 | which high yield foods you need to lean into. | 高产量的食物,你需要依靠。 |
| 39 | Because everyone's individual circumstances and risks | 因为每个人的个人情况和风险 |
| 40 | are different and what works for one person | 不同,什么对一个人有效 |
| 41 | may not work for you. | 也许不为你工作。 |
| 42 | So arterial plaque buildup is not a simple process. | 因此动脉板积聚不是一个简单的过程. |
| 43 | It's not just high cholesterol | 不只是胆固醇 |
| 44 | and it's not high sugars or high blood pressure | 它不是高糖或高血压 |
| 45 | or inflammation. | 或发炎. |
| 46 | Plaque forms with a perfect storm of endothelial damage, | 血浆形成 完美风暴的内皮损伤, |
| 47 | which is just injury to the thin layer of cells | 就是对细胞薄层的伤害 |
| 48 | that lines the inner surface of blood vessels. | 血管的内表面。 |
| 49 | And then LDL particles that contain ApoB | 然后是含有 ApoB 的 LDL 粒子 |
| 50 | slip through the vessel wall | 滑过船壁 |
| 51 | and then inflammation oxidizes those particles. | 然后炎症氧化 这些粒子。 |
| 52 | And that's what triggers your immune system to step in | 这就是引发你免疫系统介入的原因 |
| 53 | and try to repair the damage. | 并尝试修复损伤。 |
| 54 | But instead, it just causes the plaque to grow even bigger. | 但相反,它只会使牌坊变得更大。 |
| 55 | And the more oxidative stress in the environment, | 而环境的氧化性压力越大 |
| 56 | the more the cycle repeats itself. | 循环的重复越多 |
| 57 | So the high yield foods | 所以高产量的食物 |
| 58 | that you need to incorporate into your regimen | 您需要纳入您的治疗方案 |
| 59 | need to target all those mechanisms. | 需要针对所有这些机制。 |
| 60 | Lower ApoB and reduce inflammation | 降低ApoB和减少炎症 |
| 61 | and improve your nitric oxide, | 改善你的氧化氮, |
| 62 | which then lowers your blood pressure | 然后降低你的血压 |
| 63 | and protects the endothelium. | 保护内分泌 |
| 64 | And finally, you need to calm down | 最后 你得冷静下来 |
| 65 | that overreactive immune response. | 过度的免疫反应 |
| 66 | So if you look through all the major studies | 所以,如果你看 所有的主要研究 |
| 67 | and meta-analyses of diets that help with atherosclerosis, | 和饮食的元分析 有助于治疗心肌硬化症, |
| 68 | one pattern that emerges is the foods | 一种模式是食物 |
| 69 | that are rich in lycopene. | 那些富含淋巴糖的东西 |
| 70 | And lycopene is a carotenoid | 淋巴素是一种卡通素 |
| 71 | that's mainly found in red and pink fruits and vegetables. | 这主要存在于红色和粉红色的水果和蔬菜中. |
| 72 | So you would get it in tomatoes and guava. | 所以,你会得到它 在番茄和木瓜。 |
| 73 | Watermelon has a lot of lycopene. | 西瓜有很多淋巴糖 |
| 74 | Pink grapefruit, papayas. | 粉红柚,木瓜. |
| 75 | And lycopene helps | 和淋巴糖帮助 |
| 76 | because it's an incredibly powerful antioxidant. | 因为它是一种非常强大的抗氧化剂。 |
| 77 | And one of the main drivers of plaque formation | 和主要驱动 牌形 |
| 78 | is oxidative stress that leads to cell damage. | 是导致细胞损伤的氧化应力。 |
| 79 | So lycopene can reverse that | 所以,淋巴糖可以扭转 |
| 80 | by targeting harmful reactive oxygen species. | 通过瞄准有害的反应性氧气物种。 |
| 81 | And we have studies that show that high carotenoid levels | 我们的研究表明, 高类固醇水平 |
| 82 | may slow early stages of atherosclerosis progression. | 可能延缓脑硬化症的早期发展。 |
| 83 | And there was an observational study out of Finland | 在芬兰有一次观测研究 |
| 84 | that suggested that lycopene or processed tomato intake | 说明淋巴或加工的番茄摄入量 |
| 85 | may reduce carotid atherosclerosis. | 可能会减少心肌硬化 |
| 86 | Now, another recurring theme that I see in all of these studies | 现在,我在所有这些研究中看到的又一个反复出现的主题 |
| 87 | is phytosterols, | 是植物激素, |
| 88 | which is just a natural plant compound | 它只是一个天然的植物化合物 |
| 89 | that's found in nuts and seeds, | 在坚果和种子中发现的 |
| 90 | especially flaxseed and sesame seeds. | 特别是麻籽和芝麻种子 |
| 91 | And you can also find phytosterols in legumes and whole grains, | 你也可以在豆类和全粒中找到植物激素, |
| 92 | and in many fruits and vegetables like carrots and broccolis. | 还有许多水果和蔬菜,如胡萝卜和西兰花。 |
| 93 | And you can find them in avocados | 你可以在鳄梨里找到它们 |
| 94 | and in many leafy green vegetables. | 和许多叶绿的蔬菜。 |
| 95 | So phytosterols look almost identical to cholesterol. | 所以植物固醇看起来几乎与胆固醇完全相同. |
| 96 | And when you eat them, | 当你吃它们时, |
| 97 | they compete with cholesterol for absorption in your intestines, | 他们与胆固醇竞争 吸收你的肠道, |
| 98 | which means less cholesterol can make it through and get absorbed. | 也就是说胆固醇少一点 就能通过并被吸收 |
| 99 | But that's not where the methamphetamine ends up being absorbed. | 但这不是甲基苯丙胺被吸收的地方。 |
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