少吃点肉吧，植物蛋白优于动物蛋白！
如果每天一顿汉堡的吃法很健康，那就太棒了。汉堡里面有蛋白质，也有蔬菜，还有谷物纤维(全麦面包坯子)。
Unfortunately, study after study shows that meat as a protein source just isn’t that healthy. It’s far better to get that necessary protein from plants. And yes, that association is a correlation, not a causation. There are some legitimate reasons that plant-based protein sources like beans are a healthier alternative to bacon. The researchers aren’t saying you can’t or shouldn’t indulge in a thick Delmonico or a flame-grilled cheeseburger. Rather that you should enjoy them in moderation. Generally, research shows that less animal meat is better than more, in terms of long term health. You don’t have to love tofu, either (it’s not the best plant-based protein anyway), as long as you strive to eat more of your protein from the ground and less from animals.
不幸的是，研究表明，肉类作为蛋白质来源不那么健康，从植物中获得必需的蛋白质要好得多。像豆类这样的植物性蛋白质来源是比培根更健康的替代品。研究人员并不是说你不能或不应该沉迷于火焰烤芝士汉堡，而应该适度地吃一吃。研究表明，就长期健康而言，肉类别吃太多。你不必爱吃豆腐，但不管怎样(它不是最好的基于植物的蛋白质)，只要你努力吃更多的植物蛋白就更健康。
Here’s a deeper dive into why:
深究一下：
Plant protein has more nutrients and fiber (though not all of the amino acids)
植物蛋白有更多的营养和纤维(尽管不是所有的氨基酸)
Animal meat is known for its many nutrients. If you eat a variety of animal meats (light and dark, not just beef, as well as various organs), you can take in all the amino acids you need to manufacture your own bodily proteins plus vitamins like B12, niacin, thiamine, B5, B6, B7, and vitamins A and K.
肉因其包含多种营养素而闻名。如果你吃各种肉(以及各种器官)，你可以获得所有的氨基酸，你需要制造自己的蛋白质和维生素B12、烟酸、硫胺素、B5、B6、B7和维生素A、K。
But here’s the thing: If you swap all that animal protein for an equally diverse diet of plant-based proteins like nuts, seeds, and beans, you are no worse off. That’s because these foods are also packed full of a similar spectrum of nutrients. The biggest difference is vitamin B12, which most plants cannot produce on their own. You can get B12 from edible seaweed and in fortified cereals, though the easiest way is through supplementation or by eating animal products.
但事实就是：如果将所有动物蛋白换成植物蛋白(如坚果，种子和豆类)的同样多样化的饮食，不会更糟糕。因为这些食物也充满了相似的营养素。最大的区别是维生素B12，大多数植物不能自己生产。你可以从食用海藻和强化麦片中得到B12，但最简单的方法是补充或食用肉类产品。
Given their equal vitamin profile, Andrea Giancoli, a registered dietitian in California says plant-based proteins are far healthier than their meat counterparts. That’s because, pound-for-pound they pack more nutrients into fewer calories. They also have one thing that animal proteins completely lack: fiber. (That’s of course except for things like tofu, which is processed, Giancoli notes.) Let’s not forget the fiber. Fiber aids in digestion, promotes a healthy gut microbiome, and is strongly associated with lower cardiovascular disease risk.
考虑到维生素平衡，加利福尼亚注册营养师 Andrea Giancoli 说植物蛋白比肉类更健康。这是因为，植物单位包装包含更多的营养和更少的卡路里。他们还有一个肉类完全缺乏的东西：纤维。(当然，除了加工过的豆腐之类的东西外)。不要忘记纤维，纤维有助于消化，促进健康的肠道微生物群，并与较低的心血管疾病风险密切相关。
People who eat plant proteins in part have healthier habits
部分吃植物蛋白的人有更健康的习惯
Meta-analyses that compared people who eat animal versus plant proteins consistently find that, even after adjusting for other influential factors like socioeconomic class, weight, and exercise habits, those who eat plants tend to live longer, healthier lives. They tend to have less cardiovascular disease and fewer cancer cases, though especially the cancer association tends to drop away once other factors have been controlled for. Despite all that controlling, though, there’s still an association with living a longer life with fewer heart problems. There are almost certainly some small factors contributing to the association. People who eat plant proteins may see their doctor more regularly and thus get better preventive care. Maybe they tend to live in quieter, less polluted places.
研究分析比较了吃动物和植物蛋白的人们的一些发现，即使在调整其他影响因素如社会经济阶层、体重和运动习惯之后，那些吃植物的人往往会活得更长寿，更健康。他们倾向于更少的心血管疾病和癌症患病，但特别是，一旦控制了其他因素，癌症患病率往往会减少。尽管如此，仍然存在一个与更少的心脏问题与长寿的关联。几乎肯定有一些小的因素促成了这种关联。吃植物蛋白的人可能会更经常地看医生，从而更好地预防疾病和保健。也许他们倾向于生活在安静、污染较少的地方。
Since correlations still exist between eating plant proteins and overall health, even after controlling for other factors, meta-analyses have generally concluded that lifestyle factors alone can’t account for the correlation. One recent such analysis in the Journal of the American Medical Association noted that “Substitution of plant protein for animal protein, especially from processed red meat, may confer a substantial health benefit” and advised that policies promote plant proteins.
由于摄入植物蛋白与整体健康之间仍然存在相关性，即使在控制其他因素之后，分析一般认为生活方式因素本身并不能解释相关性。《美国医学协会》杂志最近的一项分析指出：“植物蛋白替代动物蛋白，尤其是加工红肉，可能会带来实质性的健康益处”，并建议政策促进植物蛋白推广。
Meat has more saturated fats
肉含有更多的饱和脂肪
Another reason that steak isn’t great for you: the fat that often accompanies it. Fat is part of why steaks and burgers are delicious—it adds mouthfeel and flavor. But it also tend to clog up your heart. “[With plant proteins] you get less saturated fat and no cholesterol,” Giancoli explains, “so you’re getting that benefit as well.”
牛排对你不好的另一个原因是：脂肪。脂肪是牛排和汉堡美味的原因之一，它增加了口感，但它也倾向于堵塞你的心脏。“[使用植物蛋白质]可以减少饱和脂肪，不会产生胆固醇，” Giancoli 解释说，“所以你也可以从中获益。”
Saturated fats are those that are solid at room temperature and tend to contribute to cardiovascular disease (though not as much as trans fats) because it drives up your total cholesterol levels. That may, in the long run, tip the scales towards the LDL (low density lipid) side, which is what clogs up arteries. Foods like nuts, avocados, and fish have far less saturated fats than red and other dark meats. As such, they are dubbed healthy fats.
饱和脂肪是那些在室温下呈固态的脂肪，并且倾向于导致心血管疾病(尽管不如反式脂肪)，因为它会增加你的总胆固醇水平。像坚果、牛油果和鱼等食物的饱和脂肪比红色和其他黑肉要少得多。因此，他们被称为健康的脂肪。
Processed, red meat is carcinogenic, and grilled meat may be too
加工过的红肉是致癌物，烤肉也可能是
You probably heard about the massive World Health Organization (WHO) report a few years ago proclaiming that processed, red meats were carcinogenic. Colorectal cancer in particular has been associated with eating red meat, and so have pancreatic and prostate cancer. Processed meats, like bacon and sausage, also contribute to colorectal cancer. Even grilled meat is known to have some carcinogenic compounds in it (those black char marks are where they mostly lie); seared meat has a similar effect.
你可能在几年前听说过大量的世界卫生组织(WHO)的报告，宣称加工的红肉是致癌的。结肠癌尤其与吃红肉相关，胰腺癌和前列腺癌也是。加工过的肉类如培根和香肠也会导致结肠癌。据悉，烤肉也含有一些致癌化合物。
In the grand scheme of cancer, meat isn’t the biggest player. Recent estimates by the Global Burden of Disease Project, a subset of the WHO, put the number of annual cancer cases from red meat at 50,000. That’s compared to 200,000 from air pollution, 600,000 from alcohol, and one million from tobacco. But it’s not nothing.
在广大致癌物中，肉类其实不算啥。据世卫估计，每年因为红肉致癌的人数为5万，相比于空气污染20万、酒精60万、烟草100万，这也没啥大不了的。但这不意味着不用担心。
If we’re taking an exclusively long-range, zoomed-out, big picture view it’s fairly undeniable that getting your protein from plants would be healthier overall. But nutritionists like Giancoli are also adamant about one other important thing: Food should be enjoyable. We shouldn’t spend our lives gorging only on ice cream and pizza, but if you love burgers you should have them. Not every night—just sometimes. The key to a successful diet, as many dieticians will tell you, is balance and moderation. And beans.
从植物中获取蛋白质总体上会更健康是不容否认的。但是像 Giancoli 这样的营养学家也坚信另外一件重要的事情：吃东西应该是愉快的。我们不应该只靠冰淇淋和披萨过日子，但如果你喜欢汉堡，你应该适当吃，但不是每个晚上 - 偶尔就行。正如许多营养师告诉你的，成功饮食的关键是平衡和适度。还有豆类。
