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翻译人员: Liwen Huang
校对人员: Marie Li
00:06
In 1968, the American Heart Association
made an announcement
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1968 年,美国心脏协会发布了一项
00:11
that would influence people’s diets
for decades:
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将影响人们饮食数十年的公告:
00:15
they recommended that people avoid eating
more than three eggs a week.
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他们建议一周尽量不要吃超过三个鸡蛋。
00:21
Their reasoning was that the cholesterol
packed into egg yolks
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他们的依据是,蛋黄中富含的胆固醇
00:25
could increase cardiovascular
disease risk.
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会增加心血管疾病的风险。
00:29
But it turns out that the reality
is more complicated.
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但结果是实际情况更为复杂。
00:32
Let's delve into digestion
to understand why.
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让我们探究消化来明白为什么。
00:36
As your body processes a meal,
it emulsifies fats into lipid droplets
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消化一餐饭时,身体会将脂肪乳化成
00:42
that can then get absorbed
in your small intestine.
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随后能在小肠中被吸收的脂滴。
00:46
These lipid droplets make
their way to various tissues,
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这些脂滴进入各种组织,
00:50
including your liver.
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包括肝脏。
00:52
There, specialized cells unpack
and reassemble them
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在那儿,特化细胞将它们分解重组成
00:56
into lipid-protein packages,
called lipoproteins,
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脂质-蛋白质复合体,称为脂蛋白,
01:00
that are optimized to flow
through your bloodstream.
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脂蛋白被优化以流经血液。
01:04
Lipoproteins are composed of different
ratios of protein and fat,
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脂蛋白由不同比例的蛋白质和脂肪组成,
01:09
so their density varies.
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因此它们的密度各不相同。
01:12
VLDL, or very low-density lipoprotein,
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VLDL,即极低密度脂蛋白,
01:17
is mostly packed with fatty molecules,
including triglycerides and cholesterol.
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主要富含脂肪分子,
包括甘油三酯和胆固醇。
01:24
VLDL delivers lipids
to your muscle and fat cells
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VLDL 将脂质输送到肌肉和脂肪细胞
01:28
to be stored and used for energy.
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储存和供能。
01:31
Afterwards, it’s converted into LDL,
or low-density lipoprotein.
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之后,它被转变为 LDL,
即低密度脂蛋白。
01:37
LDL is informally known
as “bad cholesterol”
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LDL 被通俗地称为“坏胆固醇”,
01:42
because it’s associated
with cardiovascular diseases.
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因为它与心血管疾病有关。
01:47
This is because LDL is more prone
to accumulating on blood vessel walls,
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这是因为 LDL 更容易
积聚在血管壁上,
01:53
which can cause inflammation.
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可能会引起炎症。
01:55
The inflammation attracts specialized
white blood cells, called macrophages,
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炎症吸引被称为巨噬细胞的特化白细胞
02:01
to remove the LDL buildup.
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来清除 LDL 的积聚。
02:03
But absorbing too many lipids
can compromise macrophages,
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但是吸收过多的脂质会损害巨噬细胞,
02:08
causing more inflammation and
triggering more macrophage recruitment.
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引起更多炎症和巨噬细胞募集。
02:13
As the cells clump together,
they form a fibrous, scab-like cap,
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当细胞聚集时,
它们形成像痂一样的纤维帽,
02:19
effectively narrowing the artery.
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实际上使得动脉变窄。
02:22
This can interfere with blood flow
and weaken vessel walls,
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这会影响血液流动并削弱血管壁,
02:26
making clots and ruptures more likely.
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增加凝块和破裂的可能性。
02:30
High-density lipoprotein. or HDL,
on the other hand,
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另一方面,高密度脂蛋白,或 HDL
02:34
packs more protein.
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含更多的蛋白质。
02:36
It picks up excess LDL in the blood
and brings it back to the liver,
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它将血液中多余的 LDL 带回肝脏
02:41
where it can be excreted.
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排出体外。
02:44
Because HDL is anti-inflammatory
and keeps LDL in check,
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由于 HDL 抗炎且控制 LDL,
02:50
it’s commonly called “good cholesterol.”
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它通常被称为 “好胆固醇”。
02:53
Doctors order lipid panels to understand
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医生开具血脂检查以了解
02:56
the concentrations of different
kinds of lipoproteins
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血液中各类脂蛋白的浓度
03:00
and their building blocks in your blood.
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及其组成成分。
03:03
All lipoproteins are essential
to your body’s functioning—
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所有脂蛋白对身体机能都至关重要,
03:07
but it can become a problem if the
different kinds get out of balance.
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但如果不同的脂蛋白失去平衡,
就可能成为一个问题。
03:13
Some people are simply predisposed
to having higher cholesterol.
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有些人就是容易胆固醇更高。
03:17
For example, certain gene variants cause
LDL receptors to behave abnormally,
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例如,某些基因变体
导致 LDL 受体表现异常,
03:24
leaving more LDL circulating.
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让更多 LDL 循环。
03:27
Otherwise, different lifestyle factors
can influence blood lipid levels.
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除此之外,不同的生活方式因素
也会影响血脂水平。
03:33
And food is one of them.
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食物就是其中之一。
03:35
So, what’s the deal with eggs?
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那么,鸡蛋是怎么回事呢?
03:37
Their yolks are indeed
high in cholesterol,
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它们的蛋黄胆固醇确实高,
03:40
which prompted the American Heart
Association’s three egg weekly limit
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这促使美国心脏协会于 1968 年
发布了每周三个鸡蛋的限制。
03:45
in 1968.
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03:47
But while some of the cholesterol
in your blood comes directly
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虽然血液中的一些胆固醇直接
源自食物中的胆固醇,
03:51
from cholesterol found in food,
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03:53
your body actually makes a vast majority
of it from the different fats you consume.
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但其实身体中绝大多数胆固醇
是由摄入的不同脂肪合成的。
03:59
Saturated and trans fats, found in
animal, palm, and coconut products
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动物、棕榈和椰子产品中的
饱和脂肪和反式脂肪
04:05
can drive your liver to create
more VLDL and LDL packages.
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会促使肝脏产生更多的
VLDL 和 LDL 复合体。
04:10
Unsaturated fats, meanwhile, are abundant
in foods like fish, nuts, and seeds,
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而鱼、坚果、和种子等食物中
富含的不饱和脂肪
04:16
and have anti-inflammatory properties
that help counteract LDL buildup.
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具有抗炎特性,
有助于消除 LDL 的积聚。
04:22
A food’s fat composition
has a greater effect
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食物的脂肪成分相较于其胆固醇水平
04:26
on blood lipid concentrations
than its cholesterol levels.
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对血脂浓度的影响更大。
04:30
So the high cholesterol found in egg yolks
isn’t actually of too much concern.
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因此,蛋黄中的高胆固醇
其实无需太过担心。
04:37
Egg yolks contain some saturated fat,
but not too much—
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蛋黄含有一些饱和脂肪,但没有过多,
04:40
and they also contain unsaturated fats.
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蛋黄也含有不饱和脂肪。
04:44
Generally, an egg a day
is considered nutritious.
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通常,每日一个鸡蛋被认为是有营养的。
04:48
But it's not just what fats you eat,
but what you eat them with.
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但这不只是吃了什么脂肪,
而是和脂肪一起吃了什么。
04:53
Fibrous fruits, vegetables,
and whole grains help lower LDL levels
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含纤维的水果、蔬菜和全谷物
通过影响脂肪在消化道中如何被吸收
来帮助降低 LDL 水平。
04:58
by affecting how fats are absorbed
in the digestive tract.
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05:03
Overall, getting plenty
of unsaturated fats and fiber
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总的来说,摄入足量的不饱和脂肪和纤维
05:08
seems to help keep LDL in check.
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似乎有助于控制 LDL。
05:11
And other activities can also
impact lipid levels.
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其他活动也会影响血脂水平。
05:15
It's not yet totally clear why,
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原因尚未完全清楚,
05:17
but resistance training
and aerobic exercise
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但是抗阻训练和有氧运动
05:21
can lower LDL and increase HDL.
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可以降低 LDL 并提高 HDL。
05:25
This might be because they use more
blood lipids for energy
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这可能是因为它们用更多的血脂来供能
05:29
and boost the activity
of HDL-producing enzymes.
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以及提高合成 HDL 的酶的活性。
05:34
Meanwhile, smoking increases LDL buildup,
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而吸烟则可能通过释放不稳定的、
05:38
perhaps by unleashing unstable
free radical molecules
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破坏脂质和血管壁的自由基分子
05:42
that damage lipids and vessel walls.
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增加 LDL 的积聚。
05:46
But when lifestyle changes don’t help
to manage cholesterol levels,
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但是,当生活方式的改变
对控制胆固醇水平没有帮助时,
05:50
as can be the case when
genetics are at play,
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例如有遗传因素作用时,
05:52
we luckily have some pretty
effective therapies.
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幸运的是,我们有一些非常有效的疗法。
05:57
Statins are drugs that block a liver
enzyme required to produce LDL.
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他汀类药物是阻断
合成 LDL 所需的肝酶的药物。
06:03
Other cholesterol medications increase
the production of enzymes
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其他胆固醇药物增加分解甘油三酯
06:06
that break down triglycerides
and promote LDL receptor activity,
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及提升 LDL 受体活性的酶的产生,
06:11
helping clear it from the bloodstream.
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帮助将其从血液中清除。
06:14
When it comes to cholesterol health,
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谈到胆固醇健康,
06:16
it’s important to keep the whole picture
in mind— on and off the plate—
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重要的是要考虑全局,
综合饮食和其他方面,
06:22
so things don't get all,
you know, scrambled.
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这样事情才不会, 呃,乱七八糟。
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