我們究竟要吃什麼才能不致癌?大綱

You may have just learned that processed meat such as bacon, sausage and ham may cause cancer and unprocessed meat may be "probably carcinogenic to humans," according to a new World Health Organization report. Or that cheese and sugar can be as addictive as a drug. Or that even veggie hot dogs may not be completely meat-free (or even human tissue-free), we recently learned.

根據世界衛生組織的新報告，你或許已經獲悉加工肉類如臘肉，香腸和火腿可能會致癌，未經加工的肉類或許“對人類是致癌的”。或者說，奶酪和糖也如毒品一樣令人上癮。我們最近了解到，甚至素食熱狗也並非一點肉都沒有（或者甚至沒有人體的脂肪）。

So what in the world is there left to eat so you can stay healthy?

那麼世界上還有什麼是可以吃的，還能令你保持健康？

Doctors say it's easy: Eat more like a Greek. Yes, your parents were right to push you to finish your veggies. The Mediterranean diet -- one heavy on veggies, nuts and fruit, with limits on meat and dairy -- is the way to go. study after study has shown it is the key to help you live longer and puts you at a lower risk for cancer and cardiovascular diseases. It even keeps your brain younger and healthier. And while you will feel better and potentially live longer on a diet that favors veggies and fruits, it will also help you maintain a healthy weight and a thinner waist line, which is good for your overall health, self-esteem and mental well-being too.

醫生說這很容易：吃地更像希臘人一樣。是的，父母催促你吃完素食是正確的。地中海飲食—主要在於蔬菜，堅果與水果，定量的肉與乳製品。多次的研究表明這對於延年益壽與降低患癌與心血管疾病是十分關鍵的。這甚至能使大腦更加年輕與健康。如果你偏愛蔬菜與水果，同時你將會感覺良好，有可能會延長壽命，這也將有助於你保持健康的體重與苗條的身材，這對你的各方面健康，自尊，以及精神健康都是大有益處的。

Our heads know this to be true even if in our hearts (or stomach?) prefer things bacon-flavored. And we may be seeing this as more Americans cut calories and avoid the fast food and sugary sodas. (Though the developing world is starting to adopt our bad eating habits). But too few Americans are on a first-name basis with edible plants, studies show.

即使我們內心傾向選擇培根風味的食物，但是我們大腦都知道這是十分不利於健康的。我們從更多的美國人減少卡路里的攝入，避免快餐和含糖的蘇打水這一點便能發現。（雖然發展中國家開始採用我們不好的飲食習慣）。研究表明，但很少有美國人食用水果與蔬菜,可以直呼其名。

American children ate 63 calories of produce a day in 2012, which is up from 47 calories in 2003. There is a similar uptick among adults, but that's not enough when you consider the USDA recommends three to five servings of veggies a day and two to four servings of fruit a day.

2012年美國兒童一天的飲食中攝入的卡路里增加到63，2003年僅有47卡路里。成年人也2012年美國兒童一天的飲食中攝入的卡路里增加到63，2003年僅有47卡路里。成年人也是如此，然而當你開始考慮美國農業部的建議，一天三到五份蔬菜，兩到四份水果，這遠遠不夠。

So, for your health's sake, here's what you can do to follow this plant-oriented Mediterranean diet. It's pretty simple and it offers a wide variety too, so you won't be bored with what's on your plate.

所以，爲了你的健康考慮，你所能做的便是遵循以蔬菜、水果爲主導的地中海飲食。這十分簡單，並且選擇廣泛，使你對盤子裏的食物並不會感到厭煩。

Make your meals heavy on the vegetable, bean and cereal side. You can eat fish and poultry at least twice a week. Snack on nuts and fruit. You don't have to do anything so extreme as avoiding carbs. You can have three servings of those a day, especially if they are of the whole-grain variety. If you drink, enjoy a glass of wine with your dinner. The red variety is supposed to be particularly good for your heart health. Cook with olive oil as opposed to butter. And limit the amount of saturated fat, meat and dairy.

讓你的膳食以蔬菜爲主，豆類與穀物爲輔。你可以每週至少吃兩次魚與家禽，把堅果與水果當做零食。你不需要採取極端做法，如避免碳水化合物一般。你可以每天來三份，尤其是各種穀物。如果你要喝酒，那就晚餐時配上一杯紅酒吧。認爲紅色品種十分有利於心臟的健康。用橄欖油烹調，而不是黃油。並限制飽和脂肪，肉類和奶製品的量。

If you can't give up your bacon or burger habit, be reassured one bite will not kill you. In fact, the National Cattleman's Beef Association says the scientific evidence does not support a causal relationship between red meat or processed meat and cancer. But the International Agency for Research on Cancer that did the report says that based on the research it used for its study, an estimated 50-gram portion of processed meat you eat increases the risk of colorectal cancer by 18%. That 50 grams is about two or three slices of bacon. And of course just because something raises the risk of cancer doesn't mean you will get it.

如果你不能放棄餐餐有鹹肉或漢堡，那麼請相信吃一口也並無大礙。事實上，美國農場主牛肉協會表示科學證據並不支持紅色的肉和加工肉類與癌症之間的因果關係。但國際癌症研究機構,根據其研究報告表示,估計人們飲食的50克重的加工肉類，患直腸癌的風險將增加18%。50克大約就是兩到三片培根。當然，僅僅因爲這將會增加患癌症的風險，並不意味着你會患癌。

So bottom line, if you must eat meat, make it a special treat rather than a staple.

所以底線是，如果你必須吃肉，那就不要當作主食地好好享受吧。

Eat more plants and you'll feel better, you'll be healthier and you'll look good, too.

多吃蔬菜水果，你會感覺更好，更健康，也會更好看。