如何避免死于糖尿病
本视频由 Michael Greger医生于2016年10月7日制作，来自 NutritionFacts.org。
Michael Greger 医生是畅销书《HOW NOT TO DIE》一书作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，将于今年5月出版。
译者前言：老玉米身边发生的真实故事：一位从中国来的美国女内科医生（MD），她的妈妈是中国的生育专家，曾帮助无数家庭怀上了孩子。
这位医生的妈妈有严重糖尿病最终导致截肢并因并发症去世。
这位医生的儿子年纪轻轻也有严重糖尿病，女医生说是遗传的。
其实遗传的是生活方式而不是疾病本身。这位医生的儿子很胖，得的都是二型糖尿病。
摘要：二型糖尿病是可以藉由足够健康的饮食来预防、控制，甚至逆转的。
二型糖尿病是可预防、控制、甚至逆转的，而方法其实我们早在1930年代就知道了－ 采用植物性饮食。在五年之内，大约有四分之一的糖尿病患者能够完全停用胰岛素。
Type 2 diabetes can be prevented, arrested, and even reversed with a plant-based diet — something we’ve known since back in the 1930s. Within five years, about a quarter of the diabetics were able to get off insulin altogether.
但植物性饮食是比较低热量的饮食。也许他们的糖尿病有改善是因为他们减掉了很多体重。
But, plant-based diets are relatively low-calorie diets. Maybe their diabetes just got better because they lost so much weight.
要找出真相，可以这么做，让人们切换成健康的饮食，但强迫他们吃很多食物，不会减掉任何体重。如此一来我们就可以看到植物性饮食的特殊益处是否不仅仅是减肥这么简单。
To tease that out, what you’d need to do is a study where you switch people to a healthy diet — but force them to eat so much food that they don’t lose any weight. Then, we could see if plant-based diets have specific benefits beyond just all the easy weight loss.
可是，我们等了44年才有这么一份研究，来看看吧。
Well, we’d have to wait 44 years, but here it is.
受试者每天测量体重，如果他们的体重开始减少，就得吃更多的食物 — 事实上，这么大量的食物让一些参与者难以吃完。他们会说，“哎呀，不要再给我更多沙拉了！”
Subjects were weighed every day, and if they started losing weight, they were made to eat more food — in fact, so much more food, that some of the participants had problems eating it all. They were like, “Oh, not another salad. Ugh!”
但他们最终适应了，因此尽管没有摄取肉蛋奶和垃圾食品，也没有显著的体重变化。
But they eventually adapted; so, no significant weight change — despite restricting meat, eggs, dairy, and junk.
那么，在零减肥的情况下植物性饮食还有帮助吗？
So, with zero weight loss, did a plant-based diet still help?
总胰岛素的需求量减低了约60%，一半的糖尿病患者尽管在体重没有变化下也可以完全不需要胰岛素。
Overall, insulin requirements were cut about 60%. And, half the diabetics were able to get off their insulin altogether — despite no change in weight.
这需要多少年才能达成？不，16天－饮食转换的16天后。
How many years did that take? No, 16 days…16 days later.
我们谈论的可是已有长达20年糖尿病史的患者 — 每天得注射20个单位的胰岛素。然而在短短13天之后，感谢两个星期来的植物性饮食，即使没有减重，他们却再也不需要胰岛素了。
So, we’re talking diabetics who’ve had diabetes as long as 20 years — injecting 20 units of insulin a day. And then, as few as 13 days later, they’re off all their insulin altogether — thanks to less than two weeks on a plant-based diet, even with zero weight loss.
20年的糖尿病，不到两个星期就不再需要胰岛素。20年的糖尿病，只因为从没人跟她说过植物性饮食。
Diabetes for 20 years, then off all insulin in less than two weeks. Diabetes for 20 years, because no one had told her about a plant-based diet.
这是15号患者：本来注射32单位的胰岛素控制饮食18天后就不再需要了。即使少了原本注射的32单位胰岛素，血糖还降低了。
Here’s patient #15：32 units of insulin on the control diet, and then, 18 days later, on none — lower blood sugars on 32 units less insulin.
这就是植物的力量！
That’s the power of plants！
而且还没有任何体重下降。患者的身体开始运作得好多了！
And, that was without any weight loss. His body just started working that much better!
而且，作为额外奖励，他们的胆固醇也极速下降到了150以下－在16天之内。
And, as a bonus, their cholesterol dropped — like a rock, to under 150 — in 16 days.
上图胆固醇由平均值 206mg/dL 降为 147 mg/dL
就像适度的饮食改变通常只会造成胆固醇适度下降，您希望您的糖尿病有多少适度的改善呢？
Just like moderate changes in diet usually only result in moderate reductions in cholesterol, how moderate do you want your diabetes?
“一切适度”这个说法可能比大家想得更确切。
“Everything in moderation” may be a truer statement than some people realize.
适度的饮食改变可以让糖尿病患者罹患适度的眼盲，适度的肾功能衰竭，适度的截肢－也许只是几个脚趾之类的。
Moderate changes in diet can leave diabetics with moderate blindness, moderate kidney failure, moderate amputations — maybe just a few toes or something.
（译注：上图表明 “种瓜得瓜，种豆得豆”，因果的法律，丝毫不爽！）
中庸之道并不一定是好事。
Moderation in all things is not necessarily a good thing.
还记得吗，有份研究表明了饮食中含大量的肉蛋奶可能和吸烟一样危害健康，并表示吃大量动物蛋白的人们死于癌症或糖尿病的几率高出四倍。
Remember that study that purported to show that diets high in meat, eggs, and dairy could be as harmful to health as smoking — suggesting that people who eat lots of animal protein are four times as likely to die from cancer or diabetes?
但是，如果看一下实际的研究，您就会发现这根本不是事实。
But, if you look at the actual study, you’ll see that’s simply not true.
那些吃了大量动物蛋白的人，死于糖尿病的风险不是四倍；他们死于糖尿病的风险是73倍。
Those eating a lot of animal protein didn’t have just four times the risk of dying from diabetes; they had 73 times the risk of dying from diabetes.
现在，这些选择中庸之道的（只吃适量的动物蛋白）他们死于糖尿病的风险则是高出了23倍。
Now, those that chose moderation (only eating a moderate amount of animal protein) — they just had 23 times the risk of death from diabetes.
译者后记：有人说 “纯植物性饮食” 是一种 “极端” 饮食方式，但却不认为开胸手术、截肢等是 “极端”的！ 啊，这是你们自己的选择，老玉米就是吃饱了撑的开这个公众号，也管不着您啊。您想怎么吃就怎么吃吧 。
延伸阅读：吃素是技术活儿？Michael Greger 医生手把手教你怎么吃最有营养！
习惯是如此之轻，以至于无法察觉。
它又是如此之重，以至于无法挣脱。
— 巴菲特
关于编译者：老玉米是美国康奈尔大学坎贝尔营养研究中心《蔬食营养》证书持有者。老玉米的先生是美国内科医生（MD），也是位“蔬食医生”（Plantrician）。
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