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So moving into diet
下面讲饮食
The diet that we think of as the most protective is one that's high in plant foods
我们认为最防癌的饮食是，多吃素食
And it doesn't necessarily have to be a vegetarian diet
当然，这并不意味着素食主义饮食
But when you look at your plate, you'd like to see a lot of vegetables
但餐桌上，应该多一些蔬菜
fruits, whole-grain, and beans on the plane
水果，全麦食品，豆类
And then you want to think of your animal protein as kind of being more a condiment than a main ingredient
然后将动物蛋白这些视作辅食，而非主食
So think of it maybe like a quarter of plate but not ever half the plate
比如餐桌上四分之一，而不是一半
One of the reasons that we really encourage plant foods
我们鼓励吃素食是因为
is because they have so many protectors in them which I'll talk about in a minute
素食中有很多保护素，这个我一会讲
In addition to having mostly plant foods
除了以素食为主以外
it's important to try to reduce refined carbohydrates
减少精制糖类摄取也很重要
For one thing, we want to keep our blood sugar more normalized
这能让血糖水平更正常
We don't really want to see the blood sugar going up and staying up
血糖水平上升并保持高位是不好的
When the blood sugar goes up, insulin goes up and insulin-like growth factors
血糖升高，胰岛素升高，还有胰岛素样生长因子
So keeping a normal blood sugar is helpful
所以，维持正常血糖水平很有好处
And eating a diet that has enough fiber in it
膳食中还需要有足够纤维
and a little bit of a healthy fat that's balanced
以及少量健康脂肪，这需要维持平衡
and trying to minimize your intake of sugars and refined white flours is one way to help normalize the blood sugar
最小化精制糖和精白面粉的摄取，这有助于保持正常血糖水平
The diets that are protective also have some fish and seafood in them on a regular basis
防癌的饮食还包括日常的鱼类和海鲜
We could say 2 to 3 servings a week
每周两到三次
We call it serving about 3 ounces which is like a deck of cards
每次三盎司，大概一副扑克牌那么多
And when we talk about fish and seafood, it's good to think smaller lower on the food chain
我讲鱼和海鲜，指的是较小的食物链下端的种类
And those of you who may have heard me talk before or may hear me talk again
有的人可能以前听过我的讲座
I'm always pushing sardines as a really healthy seafood
我非常推崇沙丁鱼，这种海产品很健康
It's inexpensive and low on the food chain and it's the very rich in those omega-3 fatty acids
价格不贵，而且在食物链下端富含ω-3脂肪酸
the fish oils that we hear are so helpful and protective
这类鱼油是非常有益的
The diets that also seem to be most protective are a little lower in these large land animals
防癌膳食还包括减少对大型陆地动物的食用
You sometimes hear about cutting back on red meat
经常有人说，减少红色肉类的食用
And everything in moderation is fine
凡事有节制都最好
But the larger animals like beef and you could think of pork that live longer
牛甚至猪，这类较大动物它们活得更长
can also kind of concentrate toxins over a long period of time
长时间内更容易积累毒素
Small amounts of these are no problem
少量肉类没问题
but we just don't want to be having big hunks of them on our plate
但大量食用显然是不健康的
And it's the same for dairy products
乳制品也是如此
Again, animals that live a long time can concentrate toxins
还是因为活得长的动物更容易积累毒素
