文超級長，慎入。
【翻譯旨在傳遞資訊，翻譯內容不代表譯者本人立場。】
之後應該會繼續翻譯Paul Saladino博士的Youtube影片，會照他影片上傳的日期順序翻。
翻譯很耗時耗腦力，加上之後會比較忙，所以可能沒辦法很快更新。
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影片網址：https://www.youtube.com/watch?v=Pg1P0buUrv4
影片上傳日：2018/11/04
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The Carnivore Diet: 4 Keys to Doincarg it Right (2019)
全肉飲食：正確實施的4個關鍵（2019）
What’s up you guys! Welcome to this week’s video.
大家好！歡迎收看這星期的影片。
There’s something that’s been happened recently in the social media sphere that I want to talk to you guys about.
我想和你們談談最近在社群媒體上發生的一些事。
It’s really exciting, this is the carnivore diet. I don’t know if you guys have heard about this.
這玩意超級有趣，它叫做「全肉飲食」。我不知道你們有沒有聽過。
It’s a diet where you eat only animal products so just let me clarify what the diet is for a moment.
這是一個你只能吃動物性產品的飲食，先讓我解釋一下全肉飲食到底是什麼。
It’s no plant products, so no spices, no vegetables, no fruit.
就是不吃植物性產品，不吃辛香料，不吃蔬菜，不吃水果。
It’s a diet that consists of animal meat, collagen, eggs, salt as seasoning but it includes the whole animal.
這個飲食由肉、膠原蛋白、蛋所組成，並且包含一整隻動物，還有鹽，作為調味。
So I want to talk to you guys about this diet because I’ve been doing it.
我想和你們談談全肉飲食，因為我已經這麼吃一段時間了。
I love to jump into this stuff. I’m always curious about these things and I heard really interesting things about this diet with regard to autoimmunity.
我總是對這些事感到很好奇，而且我聽說了一些有趣的事，是關於全肉飲食對自體免疫方面的影響。
Lots of people are commenting in social media.
許多人在社群媒體上評論全肉飲食。
People who have rheumatoid arthritis or other autoimmune conditions and saying that they’re getting great results of this diet.
患有類風濕性關節炎或自體免疫性疾病的人表示他們透過全肉飲食得到改善。
So I was very much intrigued and I think that this is the key with the diet potentially.
這讓我感到非常好奇，並且我覺得這就是全肉飲食的潛在關鍵。
The idea that by removing all of the plant antigens, we are essentially creating a really powerful elimination diet, And that some people in the population might react to plant antigens and that might trigger autoimmunity.
藉由移除植物性抗原，我們事實上正創造一個強大的排除飲食。有些人的免疫系統可能會對植物性抗原產生反應。
So I thought I would give it a try myself and after doing it for about a month, I’m gonna do a separate video telling you how I do it and how I feel.
所以我覺得我應該自己試試全肉飲食一個月左右，我之後會再做一支影片告訴你們我怎麼吃，以及我的感覺如何。
But I want to give you guys four key things about this diet that I think are important to consider from a biochemical nutritional medical standpoint if you’re gonna try it.
但如果你們想嘗試全肉飲食，我想以生化營養醫學觀點告訴你們我覺得重要的四個關鍵。
The first thing that I would think about is the methionine glycine ratio and hopefully that’s not too much biochemistry.
首先，我會考量的是甲硫胺酸和甘胺酸的比例，希望這對你們來說不會太難懂。
Let me just tell you guys about this real quickly, methionine is an amino acid that’s in muscle meat.
我快速解釋一下，甲硫胺酸是一種存在於肌肉內的胺基酸。
And on a carnivore diet, it’s really easy to think you’re just gonna to eat a lot of steaks.
而全肉飲食中，你會很直觀的想到你要吃很多牛排。
But it’s important that if you’re going to eat the muscle meat of an animal, you also eat the connective tissue.
但如果你要吃動物的肌肉部分，你也要吃結締組織，這很重要。
And if it’s hard to get connective tissue, you want supplement with collagen, hydrolyzed collagen.
如果你很難取得結締組織，你就需要補充膠原蛋白、水解膠原蛋白。
And the idea is that finding in muscle meat and glycine is more prevalent in connective tissue.
這是由於相較於肌肉，結締組織含有更多的甘胺酸。
If you only eat muscle meat, you’re going to get to much methionine and you’re not gonna get enough glycine.
如果你只吃肌肉，你就會吃進太多甲硫胺酸，而無法獲得足夠的甘胺酸。
Why is this an issue? This is gonna be a little bit biochemistry based.
這為什麼是個問題？了解這個需要點生化基礎。
But methionine is a carrier of methyl groups, when you have too much methionine, it uses up your body’s glycine to buffer the methyl groups.
因為甲硫胺酸是甲基的載體，當你身體裡的甲硫胺酸含量過高時，身體就會消耗甘胺酸來緩衝甲基。
That’s about where I’ll go for now if you want more videos on methylation, I’m happy to tell you.
關於甲基化，我目前只會解釋到這裡，如果你有興趣知道更多，我很樂意告訴你。
But it’s important to know if you eat a bunch of methionine and muscle meat, you gotta balance it with glycine or your biochemistry is gonna get all messed up.
有件重要的事你要知道，就是如果你吃進一堆甲硫胺酸和肌肉，你就需要甘胺酸來平衡，不然你體內的生化作用會變得一團亂。
Number two, I think it’s important to carefully consider your macros on a carnivore diet.
第二點，我認為在食肉動物飲食中仔細考慮自己的宏觀營養素非常重要。
And what I mean by that is your ratio of protein to fat because there’s no carbohydrates on this diet.
我指的是蛋白質與脂肪的比例，因為全肉飲食中沒有碳水化合物。
So we know from history of Arctic explorers who try to eat small animals that if you only eat protein or your protein to fat ratio gets too high.
所以我們能從北極探險家吃小動物的經驗知道，如果你只吃蛋白質，或蛋白質與脂肪比例過高。
That means if the protein is too high compared to the fat you’re taking in, you can get what’s called rabbit sickness.
也就是相較於脂肪，你吃進更多的蛋白質，你會得到所謂的兔子飢餓症。
And basically this is just the idea that in order for your body’s biochemistry, in order to your engine in your body to work, you need fat and you need a certain ratio of fat to protein to work best.
基本上，這只是為了人體的生化作用，為了讓你的身體引擎正常工作，你需要脂肪，並且需要一定比例的脂肪與蛋白質才能發揮最佳功效。
So I think the ideal ratio to shoot for is two to one, fat to protein in terms of calories.
以卡路里而言，我認為理想的比例是2：1的脂肪和蛋白質。
So when we’re looking for sources of fat, we can start with fatty meats and ribeye is perennial favorite, it’s amazing.
當我們尋找脂肪來源時，我們可以從富含脂肪的肉入手，而肋眼牛排是多年以來人們的最愛，這很棒。
It’s fatty but not even fatty enough generally speaking you’re gonna to add extra fat, so where do you get the extra fat from?
肋眼牛排脂肪豐富，但脂肪量不足，通常來說，你要額外添加脂肪，那你要從哪裡得到額外的脂肪？
So what I’ve done and this is work for me is there’s a lot of companies that make tallow which is rendered beef fat, you can get lard which is rendered pork fat.
我是這麼做的，這對我來說有用，有很多公司將牛脂製成牛油，你也可以使用豬脂做成的豬油。
But you’re gonna need to have something like that ghee which is clarified butter depending how sensitive you are to dairy, and you’re gonna to add fat to your meat.
但你將需要像酥油那樣的澄清黃油，這取決於你對乳製品的敏感程度。你需要在你的肉中加入脂肪。
And you can mess with these ratios, you don’t have to hit this ratio of two to one fats of protein perfectly.
你可以調整脂肪與蛋白質的比例，不需要完美遵照 2：1的脂肪和蛋白質的比例（卡路里）。
But if you’re not feeling great on this diet, it’s something to consider if you’re eating a lot of protein and you’re not eating a lot of fat with it.
但如果你在全肉飲食中感到不適，你就要想想自己是不是吃太多蛋白質，並且沒有攝取足夠的脂肪了。
And if you push your fat up, I bet you’ll feel better, all right?
但如果你提高脂肪攝取量，就會覺得好多了。
So number three, this one is really critical, this is really interesting, this is about eating nose to tail in the animal.
第三點，這真的很關鍵而且很有趣，就是把動物從頭到尾吃進去。
And this is a really important evolutionary fact, our ancestors did not just eat ribeye or tenderloin when they killed an animal.
這是個非常重要的進化事實，我們的祖先殺動物時，不只吃肋眼牛排或里脊肉。
They ate the heart, they ate the lungs, they ate the liver which is super nutritious and they ate the brain and they ate the skin.
他們吃心臟、肺、超級營養的肝臟、大腦還有皮膚。
So the skin has a lot of collagen which goes to back to what I was talking about in point one.
皮膚有很多膠原蛋白，我在第一點時提過膠原蛋白。
But the liver is really a powerhouse of nutrients, it is nature’s multivitamin, fact while the vitamins were designed to mimic the liver because liver is considered sacred to most every indigenous culture.
但肝臟真的是營養的強大來源，它是自然界的多種維生素。事實上維生素被設計用來模仿肝臟，因為大多數土著文化認為肝臟是神聖的。
When an animal is killed, the liver is eaten immediately.
當動物被殺時，肝臟會馬上被吃掉。
It is usually eaten raw and distributed among all the members of the tribe.
肝臟通常是生吃的，而且會被分給部落的所有成員。
It’s such a valuable source of nutrients.
肝臟是營養的寶貴來源。
There are so many great things in liver, B vitamins which were really not present in muscle meat so we’re talking all of them, thiamine, riboflavin, niacin, folate, B12, pantothenic acid.
肝臟裡有很多好東西：肌肉裡所沒有的維生素B群，我們會全部提到，維生素B1、核黃素，菸鹼酸，葉酸，維生素B12和泛酸。
Liver is full of these B vitamins, minerals, selenium, manganese, iron, zinc, the list goes on and on.
肝臟中富含這些維生素B群、礦物質、硒、錳、鐵、鋅，還有許多其他的營養素。
Choline, which is important for the formation of neurotransmitters and cell membranes.
膽鹼，對神經傳導物質和細胞膜的形成很重要。
Vitamin A in the retinol form which is the pre-made form of vitamin A prevalent in the liver.
視黃醇形式的維生素A，是肝臟中普遍存在的維生素A的預製形式。
If you only eat muscle meat, you’ll miss out on a lot of these things.
如果你只吃肉，你就得不到這些營養素。
Vitamin C is talked a lot in the carnivore community, liver is a pretty good source of vitamin C actually.
全肉飲食界經常談論維生素C，肝臟實際上是維生素C的相當不錯的來源。
It’s about 30 milligrams of vitamin C in 3 ounces of liver.
每3盎司的肝臟含有約30毫克的維生素C。
So what I would recommend to people who are considering or on a carnivore diet is to include some liver in your diet.
因此，我建議正在考慮或進行全肉飲食的人在飲食中加入一些肝臟。
How much? I think anywhere 3 to 8 ounces a week is totally safe and will put you much better off in terms of micronutrients.
要吃多少？我認為每週3到8盎司是絕對安全的，就微量營養素而言，它將使你的狀況更好。
If you’re gonna get over 8 ounces a week, I think you have to think about where some of your other micronutrients are coming from.
如果你每週攝取8盎司以上的肝臟，我認為你必須考慮一下其他微量營養素的來源。
You don’t want to get too much vitamin A, but even 8 ounces of liver a week is not going to give you too much vitamin A, this is not polar bear liver we’re talking about.
你不會想攝取過多的維生素A，但即使每週8盎司的肝臟也不會提供過多的維生素A，因為我們講的不是北極熊肝臟。
There’s all these people talk about polar bear liver, you’re gonna get vitamin A poisoning.
人們說的是吃北極熊肝臟會讓你維生素A中毒。
Beef liver is what I usually recommend, you’re not get vitamin A toxicity with 8 ounces of liver a week, all right?
我通常建議吃牛肝，每週吃8盎司的肝臟不會讓你維生素A中毒。
Number four, last but not least.
第四點，最後一個，但一樣重要。
You guys all heard of these omega-3 fatty acids so grass-fed meat is gonna have more EPA and DHA which are the main omega-3 fatty acids.
你們都聽過omega-3脂肪酸，草飼的肉含有較多的EPA和DHA，也就是主要的omega-3脂肪酸。
But if we only eat the muscle meat, we’re gonna be missing out on omega-3 fatty acids.
但如果我們只吃肌肉，就會錯過omega-3脂肪酸。
This is things like seafood can come into play on a carnivorous diet or egg yolks which are great sources of DHA, too.
在全肉飲食中，我們可以吃海鮮和蛋黃，它們也是很好的DHA來源。
If you’re eating seafood, you’re gonna be getting DHA.
如果你吃海鮮，你就會有DHA。
If you don’t want to eat seafood, you can eat egg yolks, liver has some omega-3 acids but you need to think about this as well in your diet.
但如果你不想吃海鮮，你可以吃蛋黃或肝臟，它們含有一些omega-3脂肪酸，你也需要在飲食中考慮這點。
If you’re only eat muscle meat and you’re not eating egg yolks or seafood, you might not be getting enough essential fatty acids.
如果你只吃肌肉而沒有吃蛋黃或海鮮，你可能會無法攝取足夠的必需脂肪酸。
And we’re really talking about the omega-3s here, because the meat is gonna have some omega-6s which are also essential, all right?
我們在這裡真正談論的是omega-3，因為肉中會有一些omega-6，這也是必不可少的。
So these are my four things in review.
以下我要回顧四件事。
Number one, methionine glycine ratio.
第一點，甲硫胺酸和甘胺酸的比例。
And I think the easiest thing with this one is to consider that if you’re eating 100 grams of muscles meat, you should get at least 10 grams of collagen with that.
我認為最簡單的方法是，如果你吃100克的肉，則應至少攝取10克的膠原蛋白。
Number two, fats approaching ratio.
第二點，脂肪和蛋白質的比例。
This is considering your macros, I would shoot for about two to one in terms of calories.
以巨量營養素作為考量，就卡路里而言，我會建議大約2：1的脂肪和蛋白質。
And you can do that by getting fatty meat and adding fat to it, but don’t just eat protein, you don’t want to get rabbit sickness.
你可以吃肥肉並添加脂肪來做到這一點，但不要只吃蛋白質，你不會想得到兔子飢餓症。
Number three is organ meats, gotta eat the liver.
第三點是內臟，要吃肝臟。
I know a lot of people don’t like the liver but it’s an important thing.
我知道很多人不喜歡內臟，但這很重要。
It has so many micronutrients in it and it’s a way to really make this diet evolutionary consistent and increase your micronutrient intake.
肝臟含有多種微量營養素，這是讓這種飲食不斷進化並增加微量營養素攝取的一種方法。
And number four is essential fatty acids, we’re talking about omega-3s, think about liver, egg yolks or seafood for these, all right?
第四點是必需脂肪酸，我們講的是omega-3脂肪酸，你可以吃肝臟、蛋黃和海鮮來攝取omega-3脂肪酸。
I think if you do these things, a carnivorous diet is going to be much more sustainable and it’s going to be more nutritious from what I can tell.
我認為，如果你做這些事情，那麼全肉飲食將更可持續執行，並且據我所知，將會更有營養。
Like what I said at the beginning of this video, I think this diet has a lot of really interesting potential in terms of autoimmune diseases.
就像我在影片開頭說的，我認為全肉飲食在自身免疫性疾病方面非常具有潛力。
I think we’re gonna see more and more people doing this, long term or short term.
我覺得我們將會看到越來越多的人使用這種飲食，不論是長期還是短期。
I think it can be really interesting as a therapeutic trial for people with autoimmune diseases.
我覺得自身免疫性疾病的患者做的治療性試驗真的很有趣。
I’ve also seen improvement in people with mental health stuff, depression, anxiety with this diet.
我也看到有精神健康問題的人，抑鬱症、焦慮症患者的病情有所改善。
So it’s something to think about it, you just got to do it right and it challenges you to think about where you’re getting nutrients and where your food is coming from.
因此可以考慮一下全肉飲食。你只需要做對，全肉飲食會促使你去思考要從哪裡獲取營養以及食物從何而來。
Thanks for watching this video guys, if you like it, give me a like, comment if you have questions. Coming back with more soon, I’ll see you later.
謝謝你們觀看這支影片，如果你喜歡，幫我點讚。如果你有疑問，就在評論區留言。我們下次見。
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