不用担心增肥！《柳叶刀》权威证实，吃这个能预防心脏病和中风！
Dairy food in moderation 'may protect the heart'
适度摄入乳制品可以保护心脏
▌ 部分素材来源于《卫报》，世界播团队翻译
Three small portions of dairy a day may actually protect against heart disease and stroke
分三次入少摄量乳制品可以有效地预防心脏病和中风。
Dairy products contain nutrients including amino acids, calcium, magnesium, potassium and vitamins K1 and K2. Photograph: Jeff Morgan/Alamy
乳制品中含有氨基酸、钙、镁、钾和维生素K1和K2。图片：杰夫·摩根/阿拉米
Dairy products such as cheese and milk have got a bad name because of the saturated fat they contain, but a large new study suggests that in moderation, they may actually protect against heart disease and stroke.
乳制品，如奶酪和牛奶，因为它们含有饱和脂肪而声名狼藉，但一项大规模的新研究表明，在适度的情况下，它们实际上可以预防心脏病和中风。
The study was carried out mostly in low and middle-income countries, where less dairy is consumed, but the lead researcher says she believes the findings hold good for those in wealthier countries who avoid dairy, thinking it benefits their health. A moderate amount – three servings a day – can protect the heart rather than damage it, says Dr Mahshid Dehghan from McMaster University, Canada.
这项研究主要是在低收入和中等收入国家进行的，那里的乳制品消费较少，但这位首席研究员说，她认为这些发现对那些不吃乳制品的发达国家也有好处，认为这对他们的健康有益。加拿大麦克马斯特大学的马希德·德根博士说，一天三份适量摄取奶制品可以保护心脏而不是损害心脏。
“We encourage people who have very low dairy consumption to increase their consumption,” she told the Guardian. “Especially in low and middle income countries but also in very high income countries.”
“我们鼓励那些奶制品消费量很低的人增加他们的消费，”她告诉《卫报》。“尤其是在中低收入国家，但也包括在非常高收入的国家。”
The concern over dairy stems from the recognition that saturated fat raises LDL cholesterol levels which are linked to heart disease. But, says Dehghan, dairy also contains nutrients that are good for us, including specific amino acids, unsaturated fats, vitamin K1 and K2, calcium, magnesium and potassium. Rejecting dairy in its totality, says Dehghan, is throwing the baby out with the bathwater.
人们对乳制品的担忧源于人们认识到饱和脂肪会提高与心脏病相关的低密度脂蛋白胆固醇水平。但是，德根博士说，乳制品也含有有益于我们的营养，包括特定的氨基酸、不饱和脂肪、维生素K1和K2、钙、镁和钾。拒绝全部的奶制品，等于是把婴儿和洗澡水一起扔出去。
Eating more than moderate amounts of dairy, however, is not advisable either, say the authors. Over-nutrition is as much of a problem as under-nutrition. Foods containing saturated fats are high in calories, which can lead to obesity and serious consequential health problems.
然而，作者说，吃过量的乳制品也是不可取的。营养过剩和营养不足同样是个问题。含有饱和脂肪的食物含有高热量，这会导致肥胖和严重的健康问题。
“We do not encourage people who have six to seven servings a day to increase their consumption,” said Dehghan. “The message of the study is moderation.”
“我们不鼓励每天吃6到7份奶制品的人增加消费，”德根说。“这项研究的关键信息是适度摄取。”
One serving would be a 244g glass of milk or yoghurt, a 15g slice of cheese or a teaspoon of butter.
其中一份是一杯244克的牛奶或酸奶，一片15克的奶酪或一茶匙黄油。
The Pure (prospective urban rural epidemiological) study, published in the Lancet medical journal, has its strength in numbers – involving more than 135,000 people in 21 countries across the world from Canada and Sweden to Brazil, Bangladesh and Tanzania. Its weakness is that it is based on food frequency questionnaires. Participants were asked to recount how often they ate different dairy foods which depends on good recall. To overcome this, the study placed its subjects into categories of high, medium and low intake. It followed up their health for around nine years.
发表在《柳叶刀》医学杂志上的Pure(前瞻性城市农村流行病学)研究在数量上有其优势：它涉及世界21个国家的13.5万多人，从加拿大、瑞典到巴西、孟加拉国和坦桑尼亚。它的缺点在于它是以食物频率问卷为基础的。参与者被要求讲述他们多久吃一次不同的乳制品，这取决于他们是否有良好的记忆力。为了克服这一问题，该研究将其研究对象分为高、中、低三个类别。这项研究对他们的健康进行了大约九年的跟踪调查。
It found that people who consumed three servings of milk, cheese or yoghurt a day had lower rates of cardiovascular disease and lower mortality than those who ate less. Butter was not seen to be protective, but most people ate so little butter that the effect was not significant, the paper says. In many of the countries, low fat dairy products were not widely available.
研究发现，每天吃三份牛奶、奶酪或酸奶的人，心血管疾病的发病率和死亡率都比那些吃得少的人低。该论文称，人们认为黄油并不能起到保护作用，但大多数人吃的黄油太少，所以效果并不明显。在许多国家，低脂乳制品并不普及。
There have been other studies that have suggested dairy can be beneficial to health, say the authors. One that did not was a big piece of research in Sweden, which showed that two or more servings of milk per day was associated with a 32% higher risk of mortality.
作者说，还有其他研究表明乳制品对健康有益。瑞典的一项重大研究表明，每天两份或两份以上的牛奶与32%的死亡风险有关。
“It is noteworthy that in Sweden intake of dairy is markedly higher than in the Pure study and is the third highest in the world,” said the authors of the Lancet study.
“值得注意的是，在瑞典，乳制品的摄入量明显高于Pure研究，并且它是世界上第三高的，”柳叶刀研究的作者说。
Other scientists agreed that there was mounting evidence that dairy products had health benefits in moderation. Dr Sarah Berry, senior lecturer in nutritional sciences at King’s College London, said the concern about dairy had been the result of the “traditional reductionist and single nutrient, single biomarker approach to making associations between foods and health”. It is important to have guidance on the foods we eat, not the individual nutrients we consume, she said.
其他科学家也认为，越来越多的证据表明乳制品对健康有适度的益处。伦敦国王学院营养科学高级讲师萨拉·贝里博士表示，人们对乳制品的担忧是“传统的减肥法和单一营养物、单一生物标记法在食品和健康之间建立联系的结果”。她说，重要的是要对我们吃的食物有指导，而不是指导我们所消费的营养物质。
Professor Ian Givens, of the Institute for Food, Nutrition and Health at the University of Reading, agreed on the need for food-based guidance. “The findings back up other evidence that “there is not one simple relationship between consuming saturated fat and risk of CVD [cardiovascular disease] – the food vehicle delivering the fat can have a key influence. The results of this study suggest that saturated fat from whole-fat milk, yoghurt and hard cheese has very limited if any impact on CVD risk,” he said.
雷丁大学食品、营养和健康研究所的伊恩·吉文斯教授同意需要以食物为基础的指导。这一发现支持了其他证据，即“食用饱和脂肪与心血管疾病的风险之间没有一种简单的关系。负责运载脂肪的食品载体可以产生关键的影响。”这项研究的结果表明，全脂牛奶、酸奶和硬奶酪中的饱和脂肪对心血管疾病风险的影响非常有限。”他说。
Professor Nita Forouhi of the MRC Epidemiology Unit at the University of Cambridge, said the study laid to rest the “widespread misconception” that eating dairy is bad for heart health. “The key question of whether we should consume low-fat or full-fat dairy is not really fully answered by this research due to low intakes of low-fat dairy in much of the world except Europe and North America,” she said. For now, current guidelines should be followed, but the study would open up the debate.
剑桥大学MRC流行病学部门的尼塔福瑞教授说，这项研究消除了“普遍存在的误解”，即吃乳制品对心脏健康有害。她说：“我们应该食用低脂乳制品还是全脂乳制品的关键性问题并没有得到真正的答案，因为除了欧洲和北美以外，世界上很多地方的低脂乳制品的摄入量都很低。”目前，应该遵循当前的指导方针，但这项研究将引发争论。
Public Health England said UK guidance would not change. “This study suggests dairy consumption may reduce the risk of cardiovascular disease in low and middle income countries, but this was not the case for those with higher incomes comparable to the UK,” said Dr Alison Tedstone, chief nutritionist at PHE.
英国公共卫生局表示，英国的指导方针不会改变。英国公共卫生局首席营养师艾莉森·泰德斯通博士说：“这项研究表明，乳制品消费可能会降低中低收入国家患心血管疾病的风险，但对于那些收入与英国相当的高收入人群来说，情况并非如此。
“Dairy plays a role in a healthy balanced diet, but too much can lead to high levels of saturated fat and salt – the UK’s Eatwell Guide recommends choosing lower fat options to help prevent heart disease.”
“乳制品在健康均衡的饮食中起着重要作用，但是过多的摄入会导致高水平的饱和脂肪和盐在身体内的堆积，英国的食物指南建议人们选择低脂肪食物来帮助预防心脏病。”
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