现在，老百姓都知道烟草公司是怎么坑人的。(是的，他们收买了一些科学家。)

曾经被嫌弃的黄油，后来被“平反”了。（不等于你可以任性地吃黄油夹面包。）

我们身体健康的最大敌人是糖！

糖，无处不在。

白米饭、白馒头，吃下去很快就转换成“糖”。

加工过的食品，包括“肉、菜”，好吃。为什么？里面有很多“糖”。

蕃茄酱，好吃。为什么？里面有很多“糖”。

别怪我吓唬你。我只是分享了Dr. Lustig的两本书中1%的“恐怖事实”。

如果你看上去不胖，能说明你的身体是健康的吗？

答案是：BMI正常的人，即使不喝酒，也可能有“脂肪肝”。

不信，你上网搜一下：非酒精性脂肪性肝病。

控制热量摄入，科学吗？

我以前一直信“控制热量摄入”；不小心，血糖就到了“临界”（美国的标准比较“刻薄”）。怎么会呢？我不喜欢吃肉；饿了就吃点心。

你上网搜一下：a calorie is not a calorie （卡路里不是卡路里）

[Food calories affect the body very differently depending on their source and the overall context in which they are consumed. This article explains why not all calories are equal. 

https://www.trainingpeaks.com/blog/a-calorie-is-not-a-calorie/#:~:text=A%20calorie%20is%20not%20a%20calorie%2C%20in%20more%20than%20one,real%20implications%20for%20weight%20management.]

[食物热量对身体的影响有很大不同，具体取决于其来源和摄入的整体环境。 本文解释了为什么并非所有卡路里都是相等的。]

1. The energy cost to metabolize fat, carbs and protein is different

2. Calorie restriction slows metabolism

3. Protein reduces appetite

4. Fiber reduces calorie absorption

5. Timing of eating affects calorie processing

如果你不想“被吓死”，或者，你没有时间看书。那么，从现在开始，少吃糖！（不吃糖是不可能的。但是，少吃，是可以做到的。）包括少喝汽水、果汁（果汁不是“水果”，因为加工过程破坏了水果的结构。喝果汁后，血糖上升极快）。

Dr. Lustig根据两个新标准，解释了“吃什么”：保护肝脏和喂养肠道菌。（protect the liver, and feed the gut.）

如何保护肝脏？少糖。

如何喂养肠道菌？增加膳食纤维。（https://www.mayoclinic.org/zh-hans/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983）

Amazon.com:

Robert H. Lustig, MD, MSL, is the editor of the academic volume Obesity Before Birth and the internationally acclaimed author of the popular works Fat Chance, Sugar Has 56 Names, The Fat Chance Cookbook, and The Hacking of the American Mind. He is Emeritus Professor of Pediatrics 【儿科】 in the Division of Endocrinology 【內分泌学】and a member of the Institute for Health Policy Studies at UCSF. He lectures globally and consults with numerous medical societies and policy organizations to improve population health. He lives with his family in San Francisco.

Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine （2021）

The New York Times bestselling author of Fat Chance explains the eight pathologies that underlie all chronic disease, documents how processed food has impacted them to ruin our health, economy, and environment over the past 50 years, and proposes an urgent manifesto and strategy to cure both us and the planet.

《纽约时报》畅销书《Fat Chance》的作者解释了构成所有慢性疾病的八种病症，记录了过去 50 年来加工食品如何影响这些病症，从而破坏我们的健康、经济和环境，并提出了一项紧急宣言和一套治疗我们和地球的策略。

Dr. Robert Lustig, a pediatric neuroendocrinologist who has long been on the cutting edge of medicine and science, challenges our current healthcare paradigm which has gone off the rails under the influence of Big Food, Big Pharma, and Big Government.

You can’t solve a problem if you don’t know what the problem is. One of Lustig’s singular gifts as a communicator is his ability to “connect the dots” for the general reader, in order to unpack the scientific data and concepts behind his arguments, as he tells the “real story of food” and “the story of real food.” 

Metabolical weaves the interconnected strands of nutrition, health/disease, medicine, environment, and society into a completely new fabric by proving on a scientific basis a series of iconoclastic revelations, among them: 

·       Medicine for chronic disease treats symptoms, not the disease itself

·       You can diagnose your own biochemical profile 

·       Chronic diseases are not "druggable," but they are "foodable" 

·       Processed food isn’t just toxic, it’s addictive

·       The war between vegan and keto is a false war—the combatants are on the same side

·       Big Food, Big Pharma, and Big Government are on the other side

Making the case that food is the only lever we have to effect biochemical change to improve our health, Lustig explains what to eat based on two novel criteria: protect the liver, and feed the gut. He insists that if we do not fix our food and change the way we eat, we will continue to court chronic disease, bankrupt healthcare, and threaten the planet. But there is hope: this book explains what’s needed to fix all three.

长期处于医学和科学前沿的儿科神经内分泌学家罗伯特·勒斯蒂格博士挑战了我们当前在大食品、大制药和大政府的影响下已经脱轨的医疗保健模式。

如果你不知道问题是什么，你就无法解决问题。 勒斯蒂格作为传播者的独特天赋之一是他能够为普通读者“连接过程、因果关系”，以便解开他的论点背后的科学数据和概念，因为他讲述了“食物的真实故事” 【“real story of food”】和“真正的食物的故事” 【“the story of real food” 】。

新陈代谢通过在科学基础上证明一系列反传统的启示，将营养、健康/疾病、医学、环境和社会相互关联的线索编织成一个全新的结构，其中包括：

慢性病药物治疗的是症状，而不是疾病本身

你可以诊断自己的生化特征

慢性病不是“可药”，而是“可食”

加工食品不仅有毒素（toxic），还会让人上瘾

纯素和生酮之间的战争是一场虚假的战争【The war between vegan and keto is a false war】——这些战斗者们是站在同一边的

大食品、大制药和大政府在（战场的）另一边

勒斯蒂格证明食物是我们影响生化变化以改善健康的唯一杠杆，他根据两个新标准解释了吃什么：保护肝脏和喂养肠道。 他坚称，如果我们不解决食物问题并改变饮食方式，我们将继续患上慢性疾病，使医疗保健破产，并威胁地球。 但希望还是有的：这本书解释了如何解决这三个问题。

Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease（2013）

The landmark New York Times best seller that reveals how the explosion of sugar in our diets has created an obesity epidemic, and what we can do to save ourselves.

这本具有里程碑意义的《纽约时报》畅销书揭示了我们饮食中糖分的激增如何导致肥胖流行，以及我们可以采取哪些措施来拯救自己。

Robert Lustig is at the forefront of war against sugar — showing us that it's toxic, it's addictive, and it's everywhere because the food companies want it to be. His 90-minute YouTube video "Sugar: The Bitter Truth" has been viewed more than 7 million times. Now, in this landmark book, he documents the science and the politics that have led to personal misery and public crisis — the pandemic of obesity and chronic disease--over the last thirty years.
 
In the late 1970s, when the U.S. government declared that we needed to get the fat out of our diets, the food industry responded by pumping in more sugar to make food more palatable (and more salable), and by removing the fiber to make food last longer on the shelf. The result has been a perfect storm for our health, disastrously altering our biochemistry to make us think we're starving, drive our eating habits out of our control, and turn us into couch potatoes. If we cannot control how we eat, it's because of the catastrophic excess of sugar in our diet--the resulting hormonal imbalances have rewired our brains!
 
To help us lose weight and recover our health, Lustig presents strategies we can each use to readjust the key hormones that regulate hunger, reward, and stress, as well as societal strategies to improve the health of the next generation. With scientific rigor and even a little humor, Fat Chance categorically proves that "a calorie is not a calorie," and takes that knowledge to its logical conclusion--an overhaul of the global food system.

罗伯特·勒斯蒂格（Robert Lustig）站在反糖战的最前线，他向我们展示了糖是有毒的，糖会让人上瘾，而且糖无处不在，因为食品公司希望如此。 他的 90 分钟YouTube 视频“糖：苦涩的真相”已被观看超过 700 万次。 现在，在这本具有里程碑意义的书中，他记录了过去30年来导致个人痛苦和公共危机（肥胖和慢性病流行）的科学和政治。

20 世纪 70 年代末，当美国政府宣布我们需要从饮食中去除脂肪时，食品工业的反应是添加更多的糖以使食物更可口（也更畅销），并通过去除纤维来制造食物 在货架上保存时间更长。 结果对我们的健康造成了一场完美的风暴，灾难性地改变了我们的生物化学，让我们认为自己正在挨饿，让我们的饮食习惯失去控制，让我们变成“沙发上的土豆”（couch potatoes）。 如果我们无法控制自己的饮食方式，那是因为我们的饮食中糖分过量造成了灾难性的后果——由此产生的荷尔蒙失衡已经重塑了我们的大脑！

为了帮助我们减肥和恢复健康，勒斯蒂格提出了我们可以用来重新调整调节饥饿、奖励和压力的关键激素的策略，以及改善下一代健康的社会策略。 《Fat Chance》以科学的严谨性，甚至还有点幽默，明确地证明了“卡路里不是卡路里”，并将这一知识得出了合乎逻辑的结论——对全球食品体系进行彻底改革。