吃很重要：这些食物可能降低患癌风险

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🤔️小作业：

1. Which dietary component is described as reducing cancer risk primarily through effects within the digestive system?

A. Lean animal protein

B. Leafy green vegetables

C. Dietary fiber

D. Plant-based iron

无注释原文：

How What You Eat Affects Cancer Risk

From: The New York Times

Over decades, a growing body of literature has shown clear links between what we eat and how likely we are to develop various cancers. In recent years, the research has moved away from the impact of individual “superfoods” and antioxidants to focus on how overall, long-term dietary habits affect risk.

That's not to say that any individual cancer diagnosis can be blamed on someone's diet; cancer, after all, arises as a result of a large constellation of factors — and it occurs in people who make healthy choices.

But on a population level, there are some trends in the data. Here's what we know.

Prioritize plants.

Eating patterns that emphasize whole grains, fresh fruits and vegetables, and lean or plant-based proteins have shown the most consistent association with a lower risk of cardiovascular disease, diabetes and cancer. One reason may be that people who follow these eating patterns have lower levels of insulin and inflammation, said Fred Tabung, a cancer epidemiologist at The Ohio State University College of Medicine and Comprehensive Cancer Center who studies diet, metabolism and cancer.

Chronically high levels of insulin and inflammation are key features of obesity and metabolic syndrome, which mediate cancer risk. High insulin and inflammation also promote unnecessary cell division, cell growth, DNA damage and the inhibition of cell death, which are all hallmarks of cancer, Dr. Tabung said.

Whole grains, fresh fruits and vegetables, and legumes and nuts contain lots of dietary fiber, which has been associated with lower cancer risk. This may be because fiber helps speed stool along the digestive tract, limiting exposure to carcinogens, and because it feeds microbes in the gut that help protect against inflammation, said Dr. Kimmie Ng, associate chief of the division of gastrointestinal oncology at Dana-Farber Cancer Institute in Boston.

Dr. Tabung added that leafy, green vegetables like lettuce, kale, spinach and arugula, and dark yellow vegetables like carrots, yams and squash, when part of a broader dietary pattern, appeared to promote lower levels of insulin and inflammation.

Choose your meat carefully.

The International Agency for Research on Cancer has labeled processed meat like bacon, salami and hot dogs as carcinogenic to humans. The agency has said red meat is “probably carcinogenic” due to limited but strong evidence. Research has shown that the type of iron in red meat, as well as the chemicals formed when red meat is cooked at high temperatures, for example during grilling and smoking, produce compounds involved in DNA damage. Nitrates and nitrites in processed meats have also been strongly associated with cancer.

Nutrition and cancer researchers recommend avoiding processed meats altogether, and limiting red meat to two to three servings per week.

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注：完整题目见本文开头；中文文本为纽约时报官方译文，仅供参考

含注释全文：

How What You Eat Affects Cancer Risk 吃很重要：这些食物可能降低患癌风险

From: The New York Times

Over decades, a growing body of literature has shown clear links between what we eat and how likely we are to develop various cancers. In recent years, the research has moved away from the impact of individual “superfoods” and antioxidants to focus on how overall, long-term dietary habits affect risk.

过去数十年间，越来越多的研究文献揭示了饮食与多种癌症患病风险之间的明确关联。近年来，研究重点已从单一“超级食物”或抗氧化剂的影响转向长期整体饮食习惯如何影响患癌风险。

literature /ˈlɪt.rə.tʃər/ 作名词，1）表示“文献，文献资料”，英文解释为“all the information relating to a subject, especially information written by experts”

2）表示“文学；（尤指有传世价值的）文学作品”，英文解释为“written artistic works, especially those with a high and lasting artistic value”如：classical/modern literature 古典/现代文学。

antioxidant /ˌæn.tiˈɒk.sɪ.dənt/ 表示“抗氧化剂，阻氧化剂，防老（化）剂”，英文解释为“a substance that slows down the rate at which something decays because of oxidization”

That's not to say that any individual cancer diagnosis can be blamed on someone's diet; cancer, after all, arises as a result of a large constellation of factors — and it occurs in people who make healthy choices.

这并非意指任何个体的癌症确诊可归咎于其饮食习惯；毕竟癌症的发生源于多重因素的交织作用——即便是坚持健康生活方式的人群亦可能患癌。

表示“发生；产生；出现”，英文解释为“to happen”举个🌰：Should the opportunity arise, I'd love to go to Beijing. 要是有机会的话，我很想去北京。

constellation /ˌkɒnstəˈleɪʃn/ 1）表示“星座”，英文解释为“A constellation is a group of stars which form a pattern and have a name.”

2）表示“一系列（相关的想法、事物）；一群（相关的人）”，英文解释为“a group of related ideas, things or people”或者表示“群英荟萃；人才济济；明星群集”，英文解释为“a group of famous or admired people all together in one place”如：a constellation of Hollywood talent一群好莱坞天才，举个🌰：At our annual ceremony we had a whole constellation of movie stars and directors. 在我们的年度庆典上，影星导演济济一堂。

But on a population level, there are some trends in the data. Here's what we know.

但从人群层面观察，数据确实呈现出某些规律。以下是当前已知的研究结论。

Prioritize plants. 优先选择植物性食物。

Eating patterns that emphasize whole grains, fresh fruits and vegetables, and lean or plant-based proteins have shown the most consistent association with a lower risk of cardiovascular disease, diabetes and cancer. One reason may be that people who follow these eating patterns have lower levels of insulin and inflammation, said Fred Tabung, a cancer epidemiologist at The Ohio State University College of Medicine and Comprehensive Cancer Center who studies diet, metabolism and cancer.

以全谷物、新鲜水果和蔬菜，以及瘦肉或植物性蛋白为主的饮食模式与较低的心血管疾病、糖尿病和癌症风险之间存在最显著的相关性。研究饮食、新陈代谢与癌症关系的俄亥俄州立大学医学院及综合癌症中心的癌症流行病学家弗雷德·塔邦博士表示，其中一个原因可能在于，遵循这种饮食模式的人群胰岛素水平和炎症水平较低。

whole grain /ˌhəʊl ˈɡreɪn/ 表示“全谷物；全麦”，英文解释为“a grain from a cereal plant such as rice or wheat that has not had anything removed from it, or a food made from this type of grain”举个🌰：For the cookies I would pick anything made with a whole grain, such as whole wheat flour or oats. 饼干的话，我会选全谷物的，比如说全麦面粉的或燕麦的。

protein /ˈprəʊ.tiːn/ 表示“蛋白质”，英文解释为“one of the many substances found in food such as meat, cheese, fish, or eggs, that is necessary for the body to grow and be strong”

cardiovascular /ˌkɑːdɪəʊˈvæskjʊlə/ 表示“心血管的”，英文解释为“Cardiovascular means relating to the heart and blood vessels.”举个🌰：Smoking places you at serious risk of cardiovascular and respiratory disease. 吸烟会严重增加罹患心血管和呼吸道疾病的风险。

diabetes /ˌdaɪəˈbiːtɪs, -tiːz/ 表示“糖尿病”，英文解释为“a disease in which the body cannot control the level of sugar in the blood.”

insulin /ˈɪnsjəlɪn/表示“胰岛素”，英文解释为“a chemical substance produced in the body that controls the amount of sugar in the blood (by influencing the rate at which it is removed); a similar artificial substance given to people whose bodies do not produce enough naturally”

inflammation /ˌɪn.fləˈmeɪ.ʃən/ 表示“炎（症）”，英文解释为“a red, painful, and often swollen area in or on a part of your body”举个🌰：Aspirin reduces pain and inflammation. 阿司匹林可缓解疼痛和炎症。

epidemiologist /ˌepɪˌdiːmiˈɑːlədʒɪst/ 表示“流行病学家”，英文解释为“Epidemiologists are scientists who study diseases within populations of people. In essence, these public health professionals analyze what causes disease outbreaks in order to treat existing diseases and prevent future outbreaks.”

metabolism /mɪˈtæbəˌlɪzəm/ 表示“新陈代谢”，英文解释为“the chemical processes in living things that change food, etc. into energy and materials for growth”举个🌰：The body's metabolism is slowed down by extreme cold. 严寒可以使身体新陈代谢的速度下降。

Chronically high levels of insulin and inflammation are key features of obesity and metabolic syndrome, which mediate cancer risk. High insulin and inflammation also promote unnecessary cell division, cell growth, DNA damage and the inhibition of cell death, which are all hallmarks of cancer, Dr. Tabung said.

长期处于较高水平的胰岛素和炎症状态是肥胖和代谢综合征的核心特征，这些正是增加癌症风险的重要因素。塔邦博士指出，高胰岛素和炎症会促进不必要的细胞分裂与生长，导致DNA损伤并抑制细胞死亡——这些都是癌症的典型特征。

chronically /ˈkrɒn.ɪ.kəl.i/ 表示“（尤指疾病或不好的事物）慢性地，长期地”，英文解释为“in a way that continues or has continued for a long time”如：care for the chronically sick 照顾长期患病的人。

inhibition /ˌɪn.hɪˈbɪʃ.ən/ 1）表示“抑制；约束”，英文解释为“the act of stopping or slowing down a process, or the fact of this happening”举个🌰：The therapy provides inhibition of inflammation. 这种治疗抑制了发炎。

2）表示“拘束；顾忌；拘谨”，英文解释为“a feeling of embarrassment or worry that prevents you from saying or doing what you want”举个🌰：After a couple of drinks he lost his inhibition and started talking and laughing loudly. 几杯酒下肚后，他肆无忌惮地大声说笑起来。

hallmark /ˈhɔːl.mɑːk/ 表示“特征，特点”，英文解释为“a typical characteristic or feature of a person or thing”举个🌰：Simplicity is a hallmark of this design. 简洁是该设计的一个特点。

📍《经济学人》（The Economist）一篇讲述联合利华老板的文章中提到：In the past the hallmark of a good boss was a strategic mind. 以前，一个好老板的标志是战略思维。

Whole grains, fresh fruits and vegetables, and legumes and nuts contain lots of dietary fiber, which has been associated with lower cancer risk. This may be because fiber helps speed stool along the digestive tract, limiting exposure to carcinogens, and because it feeds microbes in the gut that help protect against inflammation, said Dr. Kimmie Ng, associate chief of the division of gastrointestinal oncology at Dana-Farber Cancer Institute in Boston.

全谷物、新鲜果蔬、豆类及坚果富含膳食纤维与较低的患癌风险相关。波士顿丹娜-法伯癌症研究所胃肠道肿瘤科副主任金米·吴博士指出，这可能是因为纤维有助于加速粪便在消化道中的移动，从而减少与致癌物的接触时间，同时，纤维还能滋养肠道中的微生物，帮助抵御炎症。

legume /ˈleɡ.juːm/ 表示“豆类；豆科植物；荚豆”，英文解释为“a plant that has its seeds in a pod, such as the bean or pea”

dietary fiber /ˌdaɪ.ə.tər.i ˈfaɪ.bər/ 表示“膳食纤维”，指人体无法消化的植物食物的不可消化部分。它也被称为粗纤维或纤维素。

stool /stuːl/ 1）表示“粪便”，英文解释为“a piece of solid waste from the body”举个🌰 He told the doctor he had been passing bloody stools. 他告诉医生他便血。

2）stool /stuːl/ 表示“凳子”，英文解释为“a seat without any support for the back or arms”如：a bar/kitchen/piano stool 吧台/厨房/钢琴凳。

carcinogen /kɑːˈsɪn.ə.dʒən/ 表示“致癌物质”，英文解释为“a substance that causes cancer”举个🌰：The American government classifies both asbestos and environmental tobacco smoke as class one carcinogens. 美国政府将石棉和环境中的香烟烟雾列为第一类致癌物。

Dr. Tabung added that leafy, green vegetables like lettuce, kale, spinach and arugula, and dark yellow vegetables like carrots, yams and squash, when part of a broader dietary pattern, appeared to promote lower levels of insulin and inflammation.

塔邦博士补充说，若作为整体饮食模式的一部分，生菜、羽衣甘蓝、菠菜和芝麻菜等绿叶蔬菜，以及胡萝卜、山药和南瓜等深黄色蔬菜似乎有助于降低胰岛素和炎症水平。

Choose your meat carefully. 谨慎选择肉类。

The International Agency for Research on Cancer has labeled processed meat like bacon, salami and hot dogs as carcinogenic to humans. The agency has said red meat is “probably carcinogenic” due to limited but strong evidence. Research has shown that the type of iron in red meat, as well as the chemicals formed when red meat is cooked at high temperatures, for example during grilling and smoking, produce compounds involved in DNA damage. Nitrates and nitrites in processed meats have also been strongly associated with cancer.

国际癌症研究机构已将培根、萨拉米香肠和热狗等加工肉类列为致癌物质。该机构表示，基于有限但强有力的证据，红肉“可能致癌”。研究表明，红肉中的铁元素类型，以及红肉在高温烹饪（如烧烤和熏制）过程中形成的化学物质会产生与DNA损伤相关的化合物。加工肉类中的硝酸盐和亚硝酸盐也与癌症高度相关。

carcinogenic /ˌkɑː.sɪ.nəˈdʒen.ɪk/ 表示“致癌的”，英文解释为“causing cancer, or relating to things that cause cancer”

grill /ɡrɪl/ 作动词，1）表示“（将食物置于烤箱中温度极高的炙烤架下）烧烤，烤制”，英文解释为“to cook something under a very hot surface in a cooker”举个🌰：I'll grill the bacon rather than fry it. 我会炙烤培根，而不是油煎。

2）表示“盘问，审问”，英文解释为“to ask someone a lot of questions for a long time”举个🌰：Her parents would grill her about where she'd been. 她父母会盘问她到哪儿去了。

作名词，grill /ɡrɪl/ 表示“（炉具的）烤架，焙盘”，英文解释为“the surface in a cookerthat can be heated to very high temperatures and under which you put food to be cooked”或者表示“烧烤店，烧烤餐馆”，英文解释为“an informal restaurant that sells grilled food such as hamburgers, steak, and chicken”

Nutrition and cancer researchers recommend avoiding processed meats altogether, and limiting red meat to two to three servings per week.

营养与癌症研究人员建议完全避免加工肉类，并将红肉限制在每周两到三份。

serving /ˈsɜː.vɪŋ/ 作名词，表示“（供一人食用的）一份；一客”，英文解释为“an amount of one type of food that is given to one person”举个🌰：The quantities given in the recipe should be enough for four servings. 食谱上给出的量足够4个人吃。

作形容词，表示“目前任职的；（尤指）现役的”，英文解释为“employed at the present time in a particular organization, especially the armed forces”如：serving and retired military officers 现役和退役的军官。

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