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《如何不死掉》动画版 – 译学馆
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《如何不死掉》动画版

HOW NOT TO DIE BY MICHAEL GREGER, M.D. - ANIMATED SUMMARY

这一切起源于我的奶奶
It all started with my grandma.
在我小时候 医生说我奶奶要在轮椅上度过余生了
I was just a kid when the doctors sent my grandma home in a wheelchair to die.
被诊断出患有心脏病晚期的奶奶已经做过很多支路手术
Diagnosed with end-stage heart disease, she had already had so many bypass operations
外科医生已经无计可施了
that the surgeons essentially ran out of plumbing.
被困在轮椅上
Confined to a wheelchair.
忍受着胸口的疼痛 她的医生却告诉她 他们没有任何办法
crushing chest pain, her doctors told her there was nothing else they could do.
她的生命将会终结在65岁
Her life was over at age sixty-five.
这时 她认识了一个叫南森•普利蒂金的人 他是最早的生活方式药师之一
But then she heard about Nathan Pritikin, one of our early lifestyle medicine pioneers,
接下来的事被写进了普利蒂金的个人传记
and what happened next was documented in Pritikin’s biography.
里面谈到了我的奶奶弗朗西斯•格雷格
It talks about Frances Greger, my grandma.
她参加了一个素食疗法项目
who is join a living program where from with play some plant-based diet ,started
以分级训练的方式展开治疗
on a graded exercise regimen.
她坐着轮椅加入 完成项目时可以独立行走了
They wheeled her in, and she walked out.
短短几周时间里 她每天走十英里 并且又活了31年!
Within a few weeks she was walking 10 miles a day and went on to live another 31 years
有了包括我在内的6个孙子 含饴弄孙一直活到96岁
to 96 to continue to enjoy her six grandchildren including me.
她奇迹般的康复不仅鼓励了一个孙儿去追求医学事业
Her miraculous recovery not only inspired one of those grandkids to pursue a career
也让她能够有健康的身体来见证孙子从医学院毕业
in medicine, but granted her enough healthy years to see him graduate from medical school,
所以 这一切都要感谢她
so it’s really all thanks to her.
在接受医学训练时 我惊奇地发现
During medical training I was shocked to find out that this whole body of evidence on reversing
生活方式的改变可以治好慢性疾病的全部证据——不用通过药物 也不用经过手术开放动脉
chronic disease with lifestyle changes—opening up arteries without drugs, without surgery—was
这基本上被主流医学所无视
being largely ignored by mainstream medicine.
顺便说一句 如果生活习惯是治疗我们头号杀手的有效方法被完全忽略
Wait a second, if effectively the cure to our #1 killer could get lost down the rabbit
那么还有哪些能帮助我的患者的方法被忽视了呢?
wholly ignored, what else might be buried in the medical literature that could help my patients?
我把研究它作为我这一生的使命
I made it my life’s mission to find out.
这引导我创建了NutritionFacts.org网站并写下这本书
That’s what led me to start NutritionFacts.org and that’s what led me to write the book,
《如何不死掉》
How Not to Die.
调查显示人们高估了药品和其它保健品
Surveys show people wildly overestimate the power of pills and procedures to keep them
维持健康的能力
healthy.
例如 患者所认为的控制胆固醇的药物对心脏病的疗效
For example, patients believe cholesterol-lowering statin drugs are about twenty times more effective
比实际效果高出了20倍
than they actually are in preventing heart attacks.
无怪乎大多数人仍坚持依赖药物来维持他们的生命
No wonder most people continue to rely on drugs to save them!
但我们的头号杀手并不是药物不足
But our leading killers aren’t caused by drug deficiencies.
其中一个吓人的小秘密是被调查的大多数人说
The dirty little secret is that most people surveyed said they wouldn’t be willing to
如果早知道这些药疗效甚微他们也不愿意吃
take many of these drugs if they knew how little benefit these products actually offered.
反之 调整我们的饮食不仅安全且便宜
Whereas cleaning up our diets is not only safer and cheaper but can be more effective
而且在防止 警示 治疗那些致命的疾病方面更行之有效
in preventing, arresting, and reversing some of our leading causes of death, because you’re
因为你是在从根源上解决问题
treating the actual cause of the disease.
每年疾病控制中心都会列出15个主要的致命疾病
Each year, the CDC compiles the 15 leading causes of death and so I have a chapter on
在我的书中有针对它们的每一章:如何不死于心脏病 如何不死于肺病
each: How Not to Die from Heart Disease, How Not to Die from lung Disease, How Not to Die
如何不死于脑病 如何化解癌症 传染病 高血压 肝病
from Brain Diseases, digestive cancers, infections, diabetes, high blood pressure, liver diseases,
血癌 肾病 乳腺癌 抑郁症 前列腺癌
blood cancers, kidney disease, breast cancer, suicidal depression, prostate cancer Parkinson’s
帕金森症和如何不死于过度治疗引起的疾病
disease and how not to die from so-called iatrogenic causes, which is essentially death
这些对医生来说都是致命性疾病
by doctor.
这是书的前半部分 还有一个好消息 那就是我们有极大的能力
That’s the first half of the book and the good news is that we have tremendous power
来改变我们的健康状况和寿命 很大一部分早逝和疾病
over our health destiny and longevity—the vast majority of premature death and disability
都能通过素食和健康的生活方式来避免
is preventable with a plant-based diet and other healthy lifestyle behaviors.
我不止是在写一本参考书
I didn’t want to just write a reference book, though.
是的 这里引用了几千篇经过同行审阅的专业论文
Yes, there’s thousands of citations to peer-reviewed scientific papers, but I also wanted it to
我还想把它写成一本可供实践的指导书 让这些堆积如山的证据引导日常生活中的各种决定
be a practical guide on translating this mountain of evidence into day-to-day decisions, and
这些是书的下半部分
so that’s what became the second half of the book.
首先我以交通信号灯系统作类比
First I start out with a Traffic Light system to classify everything into red light, yellow
把食物按红灯 黄灯 绿灯 分类
light, and green light foods.
虽然也有例外的情况 但人体达到最好的平衡时所示证据表明
Though there are exceptions that I talk about, the best available balance of evidence suggests
最健康的饮食习惯是在日常生活中尽可能减少肉 蛋 奶及垃圾食品的摄入
the healthiest diet is one that minimizes the intake of meat, eggs, dairy, and processed
尽可能增加对水果 蔬菜 豆类(豌豆粒 鹰嘴豆和扁豆)
junk, and maximizes the intake of fruits, vegetables, beans (split peas, chickpeas and
全谷 坚果 果核类 蘑菇和香草香料等的摄入
lentils), whole grains, nuts and seeds, mushrooms, herbs and spices.
最基本的 是要吃真正从土地里长出来的食物
Basically, real food that grows out of the ground.
这些是我们最健康的选择
Those are our healthiest choices.
一些食品有特殊的药用价值 所以我强烈推荐它们
Some foods, though, have particular medicinal qualities and so I then center my recommendations
并将其列入我的每日清单里面 尽量每天都吃
around a Daily Dozen checklist of all the things I try to fit into my daily routine.
例如 我推荐每天吃四分之一汤匙的姜黄粉
So for example, I recommend a quarter teaspoon of the spice turmeric a day, a tablespoon
和一汤匙的芝麻 每天吃浆果 每天吃绿叶菜 我只说最健康的饮料
of ground flax seeds, berries every day, greens every day, I talk about the healthiest beverages,
最健康的甜品 及每天最适合的运动量
the healthiest sweeteners, how much exercise to get.
关于每日清单上推荐的食物量的免费APP
The whole daily dozen list with recommended serving sizes is available as free apps for
在安卓和苹果的应用市场都有 只要搜Dr.Greger’s Daliy Dozen就可以了
both Android and iPhone, just search for Dr. Greger’s Daily Dozen.
只有一种饮食习惯被证明能缓解大多数病人的心脏病
There is only one diet that’s ever been proven to reverse heart disease in the majority
那就是素食
of patients, this plant-based diet.
如果全素食真的是男性和女性头号杀手的克星 那么
If that’s all a plant-based diet could do—reverse the #1 killer of men and women, then shouldn’t
它不应该是默认的饮食习惯 直到被证明是错误的吗?
that be the default diet until proven otherwise?
事实是素食同样能有效治疗 预防和抵制其他
And the fact that it can also be effective in treating, arresting, and reversing other
健康杀手 例如高血压 Ⅱ型糖尿病等
leading killers like high blood pressure and type 2 diabetes, would seem to make the case
似乎这些疾病都可以用素食疗法治好
for plant-based eating simply overwhelming.
在美国 大多数的死亡都是可以避免的 并且和营养摄入有关
Most deaths in the United States are preventable and related to nutrition.
根据Global Burden of Disaster发布的最严谨的风险分析——
According to the most rigorous analysis of risk factors ever published—the Global Burden
该学会由比尔盖茨美琳达基金会赞助
of Disease study funded by the Bill and Melinda Gates Foundation—the number one cause of
——美国人的头号杀手是不健康饮食
death in the United States is our diet.
不健康饮食的致病率已超过吸烟
The number one cause of disability is our diet which has now bumped tobacco smoking
吸烟现在屈居第二
to #2.
美国每年仅有50万人死于吸烟 但不健康饮食却
Smoking now only kills about a half million Americans every year, but diet now kills hundreds
导致了上千万人死亡
of thousands more.
所以很明显 营养学应该是医学院首先应该教授的学科
So obviously, nutrition is the #1 thing taught in medical school, right?
也是每次看医生时他最应该告诉你的
The #1 thing your doctor talks to you about at every visit, right?
为什么科学和医学实践会如此脱节呢
How could there be such a disconnect between the science, and the practice of medicine.
原因是医生并没有受到足够的营养学的教育
Doctors, have a severe nutrition deficiency–in education.
在疾病学教育中大多数医生都没有接受过关于营养如何影响健康的知识
Most doctors are just never taught the impact healthy nutrition can have on the course of
所以他们在毕业时没有掌握这项强大的技能
illness and so they graduate without this powerful tool in their medical toolbox.
制度 时间和财务方面的限制也是重要的原因
There are also institutional barriers, such as time constraints and lack of reimbursement.
通常 医生在给人们提供保健咨询时没有工资
In general, doctors aren’t paid for counseling people on how to take care of themselves.
当然 医药公司在医学教育和实践方面有一定影响
Of course the drug companies also play a role in influencing medical education and practice.
问问你的医生上次他吃大花椰菜是什么时候
Ask your doctor when’s the last time they were taken out to dinner by Big Broccoli.
恐怕有一段时间了吧
It’s probably been awhile.
就像在五十年代的时候的吸烟一样
It’s like smoking in the 50s.
在几十年之前 我们已经科学地把吸烟和肺癌联系在了一起
We already had decades of science linking smoking with lung cancer, but it was ignored
但是这仍然被忽视 因为吸烟已经成为了人们的常态
because smoking was normal.
大多数的医生也吸烟
Most doctors smoked.
每个烟民的年平均吸烟量为4000只
The average per capita cigarette consumption was 4,000 cigarettes a year, meaning the average
这意味着美国人平均每天抽半包烟
American smoked a half a pack a day.
美国医学会安慰大家说适度吸烟
The American Medical Association was reassuring everyone that smoking–in moderation–was
是可以的
just fine.
公共制度和科学之间有着同样的脱节
There was this same disconnect between the science, and public policy.
花了超过25年的时间和7000多次的研究 公共卫生局局长才在60年代
It took more than 25 years and 7,000 studies before the first Surgeon General report against
发布了第一份反对吸烟的报告
smoking came out in the 60’s.
你可能会想 之前的六千份研究可能会让大家有所警惕吧?
You’d think maybe after the first 6,000 studies they could have given people a heads
或者其他?
up or something?
(然而)这是一个强大的产业
It was a powerful industry.
现在的肉 糖 奶 盐 蛋和其他食品加工产业
And today’s meat, sugar, dairy, salt, egg, and processed food industries are using the
正在利用烟草产业的策略 歪曲科学 迷惑大众
same tobacco industry tactics to try to twist the science and confuse the public.
在这个系统改革之前 我们必须对自己的健康负责
Until the system changes, we have to take personal responsibility for our own health,
为我们家庭成员的健康负责
for our family’s health.
我们不能再坐等社会跟上科学的脚步
We can’t wait until society catches up to the science again, because it’s a matter
因为这事关生死
of life and death.

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视频概述

本书列举了素食养生的种种好处,也许有些言过其实,但还是有一定借鉴意义。

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视频来源

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