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So when you think big color, you know
想想什么叫颜色亮
we want purples like in blueberries and red cabbage
紫色蓝莓，红色卷心菜
we want carrots, we want you yams
胡萝卜，番薯
everything that's colorful, is gonna tell you that there is more of those protectors
这些食物五颜六色，代表保护素更多
And then flavorful would include all of the onions and garlic cabbage family
味道重是说洋葱，大蒜，卷心菜类
You could say arugula. I don't know how many of you shop at farmers market
再比如芝麻菜，不知道多少人去过农贸市场
but when you get really fresh arugula
如果买到很新鲜的芝麻菜
it is like so peppery tasting. I don't know if you've noticed that
它会有辛辣的味道，不知道你们注意到没有
That peppery taste is the sulfur compounds and they actually help to modulate your immune response in a good way
这种辛辣就是硫化物的味道能促进免疫调节
So think of going for color and flavor
选择颜色亮和味道重的食品
not only is a food for your eyes but it's also very health promoting
不仅是好看好吃，还有实际健康意义
So you can think of these phytochemicals as being the compounds that give color
可以认为，植物素是为食品提供颜色
taste, smelling fragrance to the foods that we eat
口味和香味的物质
But they're also very strong in antioxidants and anti-inflammatory factors
有很强的抗氧化性和抗炎性
and they increase detoxification enzymes in the body
并能增进身体的解毒酶作用
And interestingly enough a little bit, well, not only soil quality
有趣的是，不仅少量土壤质量变化
but also on a little bit of environmental stress
就算是少量环境变化
actually helps the plants to produce more
都能帮助植物产生更多
So you've heard of resveratrol which is found in red wine
听过红酒中的白藜芦醇吗
So the wine grape produces more of that when when it's attacked by fungi
在受到真菌攻击时，葡萄会产生更多白藜芦醇
So a little bit of stressing of plants actually helps them make more of these protectors
少量的环境刺激，让植物产生更多保护素
And when we eat them, then we get a little bit benefit or more benefit
我们食用时，也会获得更多好处
So along with thinking plant protectors
以上是植物保护素
I think it's really important that we make sure we get enough protein
下面看蛋白质，摄取足够蛋白质也很重要
to build and repair our tissue and to keep our immune system functioning optimally
这样才能建造和修复组织，并保证免疫系统最优化运行
And we go both ways on protein I think
蛋白质的问题两种情况都有
Sometimes we're not getting enough and other times I think we're focused on getting way more than we need
有些人是摄取不足，另外一些人则是摄取过量
So keep in mind that you need somewhere kind of ballparking between 50 and 75 grams per day
正确的摄取量应该是每天50到75克
And I put the slide together just so that you can do a little mental check
你们可以根据这张幻灯片的内容检查
as you look at your plate through the day
自己每天餐桌上的内容
We think of meat, fish and poultry as being our protein foods and there are seven grams in every ounce
肉类，鱼类，禽类是蛋白质食物，每盎司含有7克蛋白质
So what's an ounce? Like my finger
一盎司大概就手指这么大
Okay, that's a little piece of chicken; that an ounce
一小块鸡肉，一盎司
If you look at the palm of my hand, the palm of most of our hands is about 4 ounces
而手掌的面积大概是4盎司
So 4 times 7 would already be 28
4×7就已经是28盎司
So if you had a piece of meat for dinner, you'd be half way there
一餐吃这么大一块肉，一天的量就到了一半
If you're not doing meat and you're trying to get protein from beans
如果不是吃肉，而是从豆类摄取
which we are big advocates of that you get 7 g in 1/2 cup of cooked lentils or garbanzo beans or pinto beans
这是我们很主张的，每4盎司熟扁豆，鹰嘴豆，斑豆，含7克蛋白质
