自从看了格雷格医生的书《救命》，开始学着使用不同的香草调料做菜。尽管并没有烹饪天分但是一直都用心想着要让儿子吃得健康和开心，尝试下来居然效果很不错。当娘的听儿子边吃边说“好味“，看到他体质增强蹭蹭的长高，所有的辛苦都值了。
几年前刚做天贝时我是把天贝剁碎了混进儿子爱吃的意大利面里，只有这样他才吃。尝试过很多做法后终于做出几种他喜欢的，他就越来越爱吃了。糖醋天贝，孜然天贝，咸干菜芋头蒸天贝做起来都挺简单的。椰香咖喱天贝做起来要费些功夫，算是山寨版的印度玛莎拉咖喱天贝，上周才第一次做，儿子说太好吃了，所以昨天又做了。其实天贝用腌料煮到汁浓再放锅里煎干，这样就很香很好吃了，而且凉着吃也很好，上次给儿子带去学校午餐时吃他很喜欢，今天他一个无肉不欢的同学试了也说好吃。
正版的印度玛莎拉咖喱天贝做法见链接
https://mp.weixin.qq.com/s/z9loovFAM0MKxrJ2CN-1ig
本视频由格雷格（Michael Greger）医生于 2017 年 5 月 8 日发布，来自NutritionFacts.org — 能救命的营养学。
格雷格（Michael Greger） 医生是畅销书《How Not to Die》作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，已于今年7月19日发售，详情见文末。
我们的肠道细菌如何利用鸡蛋
来加速癌症的发展
How Our Gut Bacteria Can Use Eggs to Accelerate Cancer
视频摘要：鸡蛋消费与癌症风险升高相关的原因可能是TMAO，TMAO被认为是微生物 - 疾病相互作用的“确凿的证据”。
The reason egg consumption is associated with elevated cancer risk may be the TMAO, considered the “smoking gun” of microbiome-disease interactions.
“我们是行走的社群，不仅包括智人宿主，还包括在肠道和我们身体的每个其它表面上的数万亿共生微生物。”
“We are walking communities comprised not only of a Homo sapiens host, but also of trillions of symbiotic commensal microorganisms within the gut, and on every other surface of our bodies.”
我们肠道中的细菌数量比整个人体的细胞数量还要多。
There are more bacterial cells in our gut than there are human cells in our entire body.
事实上，我们体内只有大约10％的DNA是人类。其余的就是我们身体里的微生物，微生物与我们共享这个我们称之为身体的行走的社群。微生物是干什么的？
In fact, only about 10% of the DNA in our body is human. The rest is in our microbiome — the microbes that we share with this walking community we call our body. What do they do?
我们的肠道微生物群或肠道细菌微生物群是作为我们最大的与环境联系的过滤器（通过我们吃的东西）。从技术上讲，食物是一种异物，我们每天以磅计摄入体内。
Our “gut microbiota or our gut bacteria microbiome serve as a filter for our largest environmental exposure — what we eat. Technically speaking, food is a foreign object that we take into our bodies by the pound every day.”
“并且，每个人的微生物群落都会显著影响我们对这些膳食的体验（喜恶）”。“因此，我们的新陈代谢和食物吸收是通过这种细菌过滤器而发生的。”
“And, the microbial community within each of us significantly influences how we experience those meals.” “Hence, our metabolism and absorption of food occurs through this filter of bacteria.”
但是，如果吃大量的肉类、家禽、鱼、牛奶、奶酪、鸡蛋，这可以促进将这些食物中的胆碱和肉碱转化为TMA （三甲胺）的细菌的生长，TMA可被氧化成TMAO（氧化三甲胺），TMAO会对动脉造成严重破坏，增加心脏病发作、中风和死亡的风险。
But, if we eat a lot of meat, poultry, fish, milk, cheese, eggs, we can foster the growth of bacteria that convert the choline and carnitine in these foods into TMA — trimethylamine, which can be oxidized into TMAO, and wreak havoc on our arteries, increasing our risk of heart attack, stroke, and death.
我们40多年前已经知道从胆碱到三甲胺（TMA）这个有问题的转变了。 但这是在我们了解其与心血管疾病的关系之前很久了。为什么当时会关注TMA（三甲胺）呢？ 因为这些甲胺可能形成“具有显著致癌活性的亚硝胺”。
We’ve known about this troublesome transformation from choline into trimethylamine for over 40 years. But, that was way before we learned about the heart disease connection. Why were they concerned back then? Because these methylamines might form “nitrosamines which have marked carcinogenic activity” — cancer-causing activity.
那么，哪些食物有胆碱呢？胆碱主要来自肉类、蛋类、乳制品和精制谷物。
So, where is choline found in our diet? Mostly from meat, eggs, dairy, and refined grains.
肉和癌症之间的关系可能不会让任何人感到意外。 事实上，仅仅由于工业污染物（如多氯联苯），儿童可能不应该吃超过每月五份的肉类，指牛肉、猪肉或鸡肉的总和。
The link between meat and cancer probably wouldn’t surprise anyone. In fact, just due to the industrial pollutants alone (like PCBs), children probably shouldn’t eat more than like five servings a month of meats like beef, pork, or chicken, combined.
但癌症和鸡蛋的关系呢？
But, what about cancer and eggs?
追溯到70年代的研究表明了鸡蛋和结肠癌之间的相关性。 但是，这只是基于所谓的社会生态数据，这表明吃更多鸡蛋的国家往往癌症发病率更高。但癌症可能由非常多因素引起的，对吗？需要对鸡蛋进行研究。
Studies going back to the 70s hinted at a correlation between eggs and colon cancer. But, that was just based on so-called ecological data, showing that countries that ate more eggs tended to have higher cancer rates. But, that could be due to a million things, right? It needed to be put to the test.
研究开始于80年代，到90年代时，共发表了15项研究：10项研究表明鸡蛋消费与结直肠癌之间存在“直接关联”，5项研究显示“无关联”。
This started in the 80s, and by the 1990s, 15 studies had been published: ten suggesting “a direct association” between egg consumption and colorectal cancer, and five showing “no association.”
到2014年，又有十几项研究发表，确认鸡蛋可能确实在结肠癌的发展阶段发挥作用 - 尽管鸡蛋消费与癌前息肉发展之间没有发现任何关系，这表明“鸡蛋可能更多地参与癌症发展的促进阶段 – 即加速癌症生长而不是首先引发癌症。”
By 2014, there were dozens more studies published, confirming that eggs may indeed be playing a role in the development of colon cancer — though no relationship was discovered between egg consumption and the development of precancerous polyps, which suggests that “eggs might be involved more in the promotional stage of cancer growth — accelerating cancer growth, rather than initiating the cancer in the first place.”
这将我们带到2015年。也许是TMAO，由肉和蛋中的胆碱生成的TMAO，它促进了癌症的发展。 的确，在“女性健康能动性”研究中，血液中TMAO水平最高的女性“患直肠癌的风险大约高出三倍” - 这表明“TMAO水平可能成为结直肠癌风险增加的潜在预测因素”。
Which brings us to 2015. Maybe it’s the TMAO, made from the choline in meat and eggs, that’s promoting cancer growth. And, indeed, in the Women’s Health Initiative study, women with the highest TMAO levels in their blood “had approximately three times greater risk of rectal cancer” — suggesting “TMAO levels may serve as a potential predictor of increased colorectal cancer risk.”
虽然可能有更多的证据表明，食用鸡蛋患乳腺癌的风险高于前列腺癌的风险，迄今为止唯一一项关于TMAO和癌症的研究也研究了前列腺癌，确实发现了更高的风险。
Though there may be more evidence for elevated breast cancer risk with egg consumption than prostate cancer risk, the only other study to date on TMAO and cancer looked at prostate cancer, and did, indeed, find a higher risk.
“饮食一直被认为是主要的健康决定因素。 然而，随着过去十年的微生物革命，我们已经开始了解饮食如何”影响我们的身体与肠道菌群之间相互作用。 总而言之，TMAO就是“肠道细菌与疾病相互作用的确凿证据”。
“Diet has long been considered a primary factor in health. However, with the microbiome revolution of the past decade, we have begun to understand how diet can” affect the back-and-forth between us-and-the-rest-of-us inside. And, the whole TMAO story is like “a smoking gun in gut bacteria-disease interactions.”
由于“胆碱和肉碱是生产TMAO的主要原料”，“符合逻辑的干预策略”可能是减少肉类、乳制品和鸡蛋消费。 并且，如果我们进食植物性饮食足够长时间的话，实际上可以改变我们的“肠道微生物群”，以致于它们可能无法制造TMAO，即使我们想要它们制造。 “‘人如其食’的理论最终得到了科学证据的支持。”
Since “choline and carnitine are the primary sources of TMAO production, the “logical intervention strategy” might be to reduce meat, dairy, and egg consumption. And, if we eat plant-based for long enough, we can actually change our “gut microbial communities,” such that they may not be able to make TMAO, even if we try. “The theory of “you are what you eat” is finally supported by scientific evidence.”
我们可能不需要长时间吃的健康。不久的将来，我们可能还能够“用药物来影响微生物”作为“促进心血管健康”的一种方法。
We may not have to eat healthy for long, though. Soon, we may yet be able to “drug the microbiome” as a way of “promoting cardiovascular health.”
翻译： Karen Chou （老玉米）
编辑： Karen Chou （老玉米）
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