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I just think to emphasize that we really are what we eat
我要强调，食物决定我们是什么
and the types of fats that we eat become the fats in our cell walls
食用脂肪类型决定细胞壁脂肪类型
So when you eat trans or hydrogenated fats
食用的反式或氢化脂肪
ultimately they get to be incorporated in your body
最终会成为身体的一部分
And things can the affected the way things move in and out of the cell can be affected to some degree
物质进出细胞的过程会受到一定影响
So think about that and realize that you're just part of your environment that it's kind of a continuum
想想这些问题，意识到，你也是整个环境的一部分
And then in cancer prevention, we also try to be careful of the rancid fats
就预防癌症而言，少摄入腐败脂肪
So that's why you're always being told to minimize deli fats
所以尽量少吃熟食店放了很久的肉
The rancid fats just add to oxidative burden in the body and that's a stress
腐败脂肪会增加氧化负担，产生刺激
I did give you a slide on how much of these healthy fats
之前有幻灯片讲过健康脂肪
these omega-3 fatty acids which are anti-inflammatory you get from seafood
这里列有富含抗炎性ω-3脂肪酸的海产品
And again, we're talking 3 oz of cooked amount of fish
这里是3盎司熟鱼的量
And please go right to the sardine lines
请直接看沙丁鱼这行
Okay, because if we're talking about trying to get about 3500 mg a week
ω-3脂肪酸一周的摄取量以3500毫克为宜
if you just have some little sardines for lunch twice a week you'd make it
一周吃两次3盎司的沙丁鱼，那就够了
And we are continuing in the healthy foods kitchen which is on this floor
而就在这一层的健康食品厨房还在继续
to experiment with fun ways to make sardines more delicious
试验有趣沙丁鱼做法，让它更加美味
capers help olives help
酸豆有用，橄榄有用
lots of lemon and lime and lemon and lime rind help, all of these things help
柠檬和青柠也有用，这些都有用
I'm a big fan of nutrition used when you're trying to
我很喜欢混合果汁
add some additional healthy B vitamins and some extra protein
往其中加入一些健康维生素和蛋白质
It's a little strong tasting
味道比较强
but when you add it into a smoothie like this, it's just a really healthy
这些加到混合果汁中，会得到非常健康的…
you could think of it kind of like powdered vitamins I guess
我想，你可以将其看成维生素粉末
So you're getting lots of really healthy fruit here in this smoothie
混合果汁中可以有很多健康水果
And I'm often making our own food from scratch what we can rather than these canned and bottled drinks
我喜欢自己设计制作这种混合果汁，而不是买现成包装好的
Okay and here are also for those of you that are challenged with GI problems that might be associated with chemo for example
这里为化疗相关的饮食问题提供了一些资料
Getting some healthy probiotics is always good
摄取更多的益生菌总是好的
Kefir or yogurt is good
酸牛奶酒或酸奶很好
but there are some recommended forums that are commercially available to you
而这里有一些益生菌产品网站
So I gave you a few that are considered good quality
这里列出了几种我认为质量不错的
