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Then there's other things that are kind of fun healthy fat sources that actually give you protein
还有其它一些有趣的脂肪来源能提供蛋白质
I am very fond of pumpkin seeds
我很喜欢南瓜子
I don't know if you enjoy those but
不知道你们是否喜欢
you know you can toast those in a dry skillet
可以放到干平底锅中烤
and add them for crunch and flavor to a salad
加到沙拉中别有风味
They have healthy fats in them
南瓜子有健康脂肪
They're very rich in zinc
且富含锌
And zinc is really good for protein metabolism
锌对蛋白质代谢很有用
in our immune system to function properly
有利于免疫系统正常运作
So think of that as a healthy fat but has a little protein and it's good for you
其中有健康脂肪和蛋白质，对人有好处
And then the milk products actually give you quite a bit of protein also
然后是乳制品也能提供很多蛋白质
But notice those last two lines
注意最后两行
We also give protein from grains and we get protein from vegetables
谷物和蔬菜中也有蛋白质
So when you're really eating lots of vegetables and we think
所以，如果蔬菜吃得很多
5 to 9 servings, half cup servings a day of vegetables and fruits is what we want
一天5到9份4盎司的蔬果是比较合适的
then you're gonna pick up-- if a lot of those vegetables
如果吃得很多
you're gonna get 2 g in every half a cup and it adds up
每份都是2克蛋白质，加起来还是有些的
So don't forget also that you need to get enough calories
别忘了，还需要足够的卡路里
So you don't burn protein for energy
这就不用消耗蛋白质作为能量
So they kind of have to go together
两者都是必要的
And speaking of fat, when I started working in cancer prevention which was back in 1995
下面讲脂肪，我1995年开始癌症预防研究
we were very focused on lowering fat
当时非常强调降低脂肪
And that was the big thing that we really tried to do to reduce cancer progression
这是我们降低患癌率的重要举措
And I think that we've come to understand that a moderate amount of fat is fine
现在我们认为，适当的脂肪是可以的
but choosing the types of fats is what's really important
关键在于什么类型的脂肪
So we talk about healthy fats and I've listed some of those on the side
这就产生了健康脂肪的概念，边上我列了一些
Remembering that when we have a diet that's too high in fat
记住，如果膳食中含太多脂肪
we can get more of the fat-soluble contaminants
很容易摄入脂溶性污染物
like pesticides that come up through the food chain
比如通过食物链残留的农药
So that's why I'm encouraging, again, lower on the food chain, smaller
所以我更倾向食物链较低端，较小的动物
Remembering too that we want to be a little careful of fat because it's energy dense
另外需要注意的是，脂肪是能量密集的
So it can add to weight gain and that's not a helpful thing
它能增加体重，这不是什么好事
And then again, this ratio between the omega-6s and omega-3s
然后 ω-6和ω-3之间的比例
and a lot of emphasis these days on increasing the marine fats
现在很强调海洋鱼类脂肪
I think that's fine
这很好
But there's also issues of fisheries, getting overfished
但这可能导致过度捕鱼的问题
So I think we have to kind of look at both sides of that balance and we have to
所以我觉得，可以更多关注平衡的另一面
think, maybe we need to be a little more careful of corn, soy, cottonseed
即更注意玉米，大豆，棉籽的摄取
not be doing so much frying and eating foods that are processed with those
不要吃太多经过油炸处理的食品
so that we don't have to have quite as much of those fish oils to get ourselves into the right balance
这样就无需太多的鱼油来达到脂肪比例平衡
And then we already know to be careful of the hydrogenated fats or the trans fats
我们还需要少摄入氢化脂肪或反式脂肪
