影片字幕逐字稿英文翻譯 English translation of the video transcript ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇ Nutrient loss is one of the most troubling issues we face when cooking ingredients. On one hand, we want to retain as much of the food’s nutrients as possible, but on the other hand, we need to cook it for taste and hygiene reasons. After all, crops inevitably come into contact with soil and harmful microorganisms during cultivation, so they must be thoroughly washed and heated to eliminate these risks. However, nature is quite amazing. Some foods, when cooked, actually trigger chemical reactions that release useful substances that were either absent or inactive before. This way, we can ensure that the food we eat is both healthy and safe. In today's video, I will explain four types of ingredients that become more cancer-fighting after cooking. I hope this provides guidance for health-conscious friends and those undergoing cancer treatment, helping you make better choices for your meals and feel more at ease. The first ingredient that is more cancer-fighting after cooking is mushrooms. You might wonder, who actually eats raw mushrooms? There are people who do-I’ve seen raw mushrooms at salad bars in foreign supermarkets. However, those mushrooms are specifically grown for raw consumption, are very fresh, and have not been contaminated. Most mushrooms still need to be cooked to ensure that any bacteria on them are removed. Penn State University once analyzed data from nearly 20,000 cancer patients and found that those who ate more mushrooms daily had a 45% lower risk of cancer. Additionally, a small study in the U.S. found that prostate cancer patients who ate mushrooms daily had about one-third of them significantly controlling their condition and halting the increase in cancer markers (PSA). Why are mushrooms so beneficial for cancer prevention and treatment? The main reason is a substance called ergothioneine. Ergothioneine is an amino acid with antioxidant and anti-inflammatory properties that the human body cannot synthesize. In nature, it is particularly concentrated in mushrooms and is not found in other foods. However, if you really can’t eat mushrooms, you can get small amounts from fermented foods or black beans, though not as abundantly. Cooking mushrooms breaks down their cell walls, releasing ergothioneine. Ergothioneine is not easily destroyed by high temperatures, so even after being released from the cells, it remains intact during cooking. Therefore, you can safely steam, stir-fry, or make mushroom soup to obtain ergothioneine. In the lab, ergothioneine has been shown to be toxic to colon cancer cells and can damage their mitochondria, cutting off the energy supply to the cancer cells and eliminating them. Studies on mice have also found that ergothioneine can reduce heart toxicity during cranberry treatment for breast cancer and reduce peripheral neuropathy caused by chemotherapy in colon cancer patients. However, recent research has also focused on its potential to reduce dementia risk and combat aging, but that’s a topic for another time. Besides ergothioneine, mushrooms are also rich in selenium and vitamin D2, which are essential nutrients for the body. Selenium improves metabolism and regulates immune function. Higher selenium levels are associated with a 22% reduction in overall cancer risk. Vitamin D2 is another form of vitamin D, suitable for those with limited sun exposure and who consume little animal-based D3. The second cancer-fighting ingredient after cooking is asparagus. When eating asparagus raw, people usually peel the tough outer skin and slice the tender hearts for salads. However, like mushrooms, cooking asparagus releases a polyphenol called ferulic acid from its cells. Polyphenols are antioxidants that are easily destroyed by heat, so when cooking asparagus, it’s best to use lower temperatures, such as steaming or water sautéing, to preserve as much ferulic acid as possible. Ferulic acid inhibits cancer cells by causing cell cycle arrest. What is cell cycle arrest? Simply put, our cells, whether normal or cancerous, accumulate through division. When a cell divides, the two new cells are smaller, so they need to grow and replicate their DNA before they can divide again. Ferulic acid halts this growth and division process, preventing tumors from expanding. Other studies have shown that it can also induce cancer cell death and prevent metastasis. In addition to ferulic acid, asparagus is rich in vitamins, carotenoids, selenium, potassium, magnesium, and copper-making it a nutrient-dense vegetable. It’s also high in dietary fiber, which is beneficial for the digestive system. Patients undergoing chemotherapy who experience constipation might benefit from eating more asparagus. The third cancer-fighting ingredient after cooking is spinach. Spinach leaves can be eaten raw, providing a good source of vitamin C, folate (B9), niacin (B3), and riboflavin (B2). However, cooking spinach releases more vitamin A, E, beta-carotene, and minerals like calcium, zinc, and iron. More importantly, cooking can destroy an organic acid in spinach called oxalate. Oxalate is a type of antinutrient. You might wonder why spinach produces such a substance and if it harms its own nutrition. The reason is that antinutrients can protect plants and regulate their chemical processes, but when consumed by humans, they can interfere with nutrient absorption, such as oxalate binding to calcium and iron, making them less absorbable. A 2023 study from Imperial College London with 70,000 participants found that eating nutrient-dense leafy greens like spinach can reduce colorectal cancer risk by about 10%, with the benefit being especially pronounced in men. Therefore, it's best to cook spinach to maximize its health benefits. The fourth cancer-fighting ingredient after cooking is carrots. Previous videos have mentioned that luteolin in carrots promotes cancer cell death and reduces drug resistance. Carrots also contain another anticancer phytochemical called falcarinol, which reduces cancer cell proliferation and invasion of surrounding tissues. Studies have found that if you wash the entire carrot, cook it whole with the skin, you can retain these beneficial phytochemicals completely. Moreover, cooking carrots helps release carotenoids, which are most concentrated in the carrot skin. Since cooking kills bacteria, it’s safer to consume cooked carrots. Carotenoids include over 600 compounds, broadly categorized into lutein and carotenoids. Lutein is known for eye health, while beta-carotene, a common carotenoid, is highly active and effective in reducing inflammation and cancer cell growth. Beta-carotene, a powerful antioxidant, reduces free radicals in cells that cause DNA damage and can lead to cancerous cell growth. Therefore, eating cooked carrots can help reduce cancer risk. However, remember that carotenoids are fat-soluble, so they should be consumed with fats for optimal absorption. Olive oil is a good choice in this regard. Research on olive oil and cancer can be referenced in my previous video discussing its benefits. A Japanese study published in the JAMA Internal Medicine journal found that a 25% increase in carotenoids in the blood can lower cancer mortality by 18%, cardiovascular mortality by 14%, and overall mortality by 15%. To achieve a 25% increase, you would need to consume about 100 grams of carrots regularly. However, smokers should avoid beta-carotene supplements, as studies show that consuming more than 20 milligrams daily for over five years significantly increases lung cancer risk. Eating carrots, however, is safer as it’s more challenging to consume 20 milligrams of beta-carotene just from carrots alone, and the other antioxidants in carrots can counterbalance the risk. In summary, these four ingredients are more nutritious when cooked. Of course, they can also be eaten raw to preserve heat-sensitive nutrients. If you ensure thorough washing and have a healthy immune system, alternating between raw and cooked or mixing them together can provide a more complete nutrient intake. If you have a compromised immune system and are prone to infections, it's safest to consume cooked foods. Don’t worry, nutrients like B vitamins and vitamin C, which aren’t heat-stable, can still be obtained from whole grains and fruits. As long as you maintain a varied diet, you’ll get all the nutrients you need. That’s all for today’s video. Thank you for watching, and special thanks to the members for supporting my small channel. Joining as a member allows you to view my videos early, keeping you up-to-date in your health journey. See you in the next episode. Wishing everyone peace and health. Bye!
影片字幕逐字稿英文翻譯
English translation of the video transcript
⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇
Nutrient loss is one of the most troubling issues we face when cooking ingredients. On one hand, we want to retain as much of the food’s nutrients as possible, but on the other hand, we need to cook it for taste and hygiene reasons. After all, crops inevitably come into contact with soil and harmful microorganisms during cultivation, so they must be thoroughly washed and heated to eliminate these risks.
However, nature is quite amazing. Some foods, when cooked, actually trigger chemical reactions that release useful substances that were either absent or inactive before. This way, we can ensure that the food we eat is both healthy and safe.
In today's video, I will explain four types of ingredients that become more cancer-fighting after cooking. I hope this provides guidance for health-conscious friends and those undergoing cancer treatment, helping you make better choices for your meals and feel more at ease.
The first ingredient that is more cancer-fighting after cooking is mushrooms.
You might wonder, who actually eats raw mushrooms? There are people who do-I’ve seen raw mushrooms at salad bars in foreign supermarkets. However, those mushrooms are specifically grown for raw consumption, are very fresh, and have not been contaminated. Most mushrooms still need to be cooked to ensure that any bacteria on them are removed.
Penn State University once analyzed data from nearly 20,000 cancer patients and found that those who ate more mushrooms daily had a 45% lower risk of cancer. Additionally, a small study in the U.S. found that prostate cancer patients who ate mushrooms daily had about one-third of them significantly controlling their condition and halting the increase in cancer markers (PSA).
Why are mushrooms so beneficial for cancer prevention and treatment? The main reason is a substance called ergothioneine. Ergothioneine is an amino acid with antioxidant and anti-inflammatory properties that the human body cannot synthesize. In nature, it is particularly concentrated in mushrooms and is not found in other foods. However, if you really can’t eat mushrooms, you can get small amounts from fermented foods or black beans, though not as abundantly.
Cooking mushrooms breaks down their cell walls, releasing ergothioneine. Ergothioneine is not easily destroyed by high temperatures, so even after being released from the cells, it remains intact during cooking. Therefore, you can safely steam, stir-fry, or make mushroom soup to obtain ergothioneine.
In the lab, ergothioneine has been shown to be toxic to colon cancer cells and can damage their mitochondria, cutting off the energy supply to the cancer cells and eliminating them. Studies on mice have also found that ergothioneine can reduce heart toxicity during cranberry treatment for breast cancer and reduce peripheral neuropathy caused by chemotherapy in colon cancer patients. However, recent research has also focused on its potential to reduce dementia risk and combat aging, but that’s a topic for another time.
Besides ergothioneine, mushrooms are also rich in selenium and vitamin D2, which are essential nutrients for the body. Selenium improves metabolism and regulates immune function. Higher selenium levels are associated with a 22% reduction in overall cancer risk. Vitamin D2 is another form of vitamin D, suitable for those with limited sun exposure and who consume little animal-based D3.
The second cancer-fighting ingredient after cooking is asparagus.
When eating asparagus raw, people usually peel the tough outer skin and slice the tender hearts for salads. However, like mushrooms, cooking asparagus releases a polyphenol called ferulic acid from its cells. Polyphenols are antioxidants that are easily destroyed by heat, so when cooking asparagus, it’s best to use lower temperatures, such as steaming or water sautéing, to preserve as much ferulic acid as possible.
Ferulic acid inhibits cancer cells by causing cell cycle arrest. What is cell cycle arrest? Simply put, our cells, whether normal or cancerous, accumulate through division. When a cell divides, the two new cells are smaller, so they need to grow and replicate their DNA before they can divide again. Ferulic acid halts this growth and division process, preventing tumors from expanding. Other studies have shown that it can also induce cancer cell death and prevent metastasis.
In addition to ferulic acid, asparagus is rich in vitamins, carotenoids, selenium, potassium, magnesium, and copper-making it a nutrient-dense vegetable. It’s also high in dietary fiber, which is beneficial for the digestive system. Patients undergoing chemotherapy who experience constipation might benefit from eating more asparagus.
The third cancer-fighting ingredient after cooking is spinach.
Spinach leaves can be eaten raw, providing a good source of vitamin C, folate (B9), niacin (B3), and riboflavin (B2). However, cooking spinach releases more vitamin A, E, beta-carotene, and minerals like calcium, zinc, and iron. More importantly, cooking can destroy an organic acid in spinach called oxalate.
Oxalate is a type of antinutrient. You might wonder why spinach produces such a substance and if it harms its own nutrition. The reason is that antinutrients can protect plants and regulate their chemical processes, but when consumed by humans, they can interfere with nutrient absorption, such as oxalate binding to calcium and iron, making them less absorbable.
A 2023 study from Imperial College London with 70,000 participants found that eating nutrient-dense leafy greens like spinach can reduce colorectal cancer risk by about 10%, with the benefit being especially pronounced in men. Therefore, it's best to cook spinach to maximize its health benefits.
The fourth cancer-fighting ingredient after cooking is carrots.
Previous videos have mentioned that luteolin in carrots promotes cancer cell death and reduces drug resistance. Carrots also contain another anticancer phytochemical called falcarinol, which reduces cancer cell proliferation and invasion of surrounding tissues. Studies have found that if you wash the entire carrot, cook it whole with the skin, you can retain these beneficial phytochemicals completely.
Moreover, cooking carrots helps release carotenoids, which are most concentrated in the carrot skin. Since cooking kills bacteria, it’s safer to consume cooked carrots. Carotenoids include over 600 compounds, broadly categorized into lutein and carotenoids. Lutein is known for eye health, while beta-carotene, a common carotenoid, is highly active and effective in reducing inflammation and cancer cell growth.
Beta-carotene, a powerful antioxidant, reduces free radicals in cells that cause DNA damage and can lead to cancerous cell growth. Therefore, eating cooked carrots can help reduce cancer risk. However, remember that carotenoids are fat-soluble, so they should be consumed with fats for optimal absorption. Olive oil is a good choice in this regard. Research on olive oil and cancer can be referenced in my previous video discussing its benefits.
A Japanese study published in the JAMA Internal Medicine journal found that a 25% increase in carotenoids in the blood can lower cancer mortality by 18%, cardiovascular mortality by 14%, and overall mortality by 15%. To achieve a 25% increase, you would need to consume about 100 grams of carrots regularly.
However, smokers should avoid beta-carotene supplements, as studies show that consuming more than 20 milligrams daily for over five years significantly increases lung cancer risk. Eating carrots, however, is safer as it’s more challenging to consume 20 milligrams of beta-carotene just from carrots alone, and the other antioxidants in carrots can counterbalance the risk.
In summary, these four ingredients are more nutritious when cooked. Of course, they can also be eaten raw to preserve heat-sensitive nutrients. If you ensure thorough washing and have a healthy immune system, alternating between raw and cooked or mixing them together can provide a more complete nutrient intake.
If you have a compromised immune system and are prone to infections, it's safest to consume cooked foods. Don’t worry, nutrients like B vitamins and vitamin C, which aren’t heat-stable, can still be obtained from whole grains and fruits. As long as you maintain a varied diet, you’ll get all the nutrients you need.
That’s all for today’s video. Thank you for watching, and special thanks to the members for supporting my small channel. Joining as a member allows you to view my videos early, keeping you up-to-date in your health journey.
See you in the next episode. Wishing everyone peace and health. Bye!
D
看來我該感謝女兒正好在我確診大腸癌四期時特別愛吃金針菇，每次去超市都直接買10包，我每天跟著她吃金針菇，化療三週醫生就說我指數下降了，目前化療三個月，醫生說腫瘤縮小，效果很不錯，我化療了9次都沒有手麻之類的問題。
非常感謝張醫生一直在分享對癌友有用的資訊。
真的是好女兒😊😊
聽到這消息太好了，加油。
@@amyyiu2574 謝謝您💪🏼
蕈菇。蘆筍。菠菜。紅蘿蔔。筆記📝。按讚。❤❤❤❤
謝謝
多谢🙏🌹
還有番茄
谢谢🙏
謝謝你
張醫師，非常感謝你這條片子。你不是在教我們，而是在救我們。因為你的觀眾中，有很多是癌症患者，我就是其中一位。 感謝你的愛心和時間，功德無量。🙏🙏🙏
謝謝您的鼓勵，我會繼續製作優質影片喔！
非常感謝張醫師，經常告訴大家新的防癌知識
同時也提高，我們的免疫力。❤❤❤❤❤⋯⋯
祝福張醫生平安健康🥰👏👍💕
張醫生非常用心分享寶貴資料跟大家分享👍👍👍👍👏👏👏👏🥰
您的影片知識量高,實用,解說有序,不拖泥帶水, 感謝您分享
懂營養學的人太少了
95%的人亞健康不自知
看看各醫院,人滿為患,大病發生,痛苦受累,更可能頃家盪產
多注重營養,飲食細節調整一下,健康好很多
我每次看到張醫師的新影片，趕快點進來看！乖乖看完廣告，吸收新知，受益匪淺，謝謝張醫師！
張醫師，非常感謝你這條片子。你不是在教我們，而是在救我們。因為你的觀眾中，有很多是癌症患者，我就是其中一位。 謝謝你的善心 +時間. 👍👍👍
要感謝我的媽媽，從我小時候她常常買香菇（乾，$800／台斤）煮給我們吃。我很喜歡菇類，也喜歡盧筍（蒸的，筆記）。
最近看了幾個張醫師對健康飲食的影片，覺得很有幫助，也分享給家人，謝謝張醫師喔
謝謝張醫師分享健康的資訊~
張医生，多謝你的教導❤
謝謝張醫師❤
謝謝張醫師
第一次看到這個頻道
覺得很受用
非常好的知識
經過您的解說清楚明瞭
謝謝張醫師，感覺自己有希望了。
感謝醫生的提醒告知。
謝謝張醫師分享🙏🙏🙏
張醫師您好： 能否請您在未來的影片談談肝功能的調理，謝謝
好的，放在之後影片計劃
@@張適恆醫師 謝謝醫師👍
感謝張醫師愛心分享
谢谢张醫师!!
非常感謝🙏
謝謝您
請問張醫師，為了達到最佳效果，我可以把紅蘿蔔用油炒過再打成蔬果汁嗎？謝謝您
可以，也可以直接打成蔬果汁，配合堅果芝麻這些有油脂的食物一起喝
谢谢張医師
胡蘿蔔素能加工做出來 薑黃素能嗎？我有在吃薑黃素 我怕吃到人工的薑黃素…
感謝老師跟我講那麼多
波菜吃起來👏👏👏👏👍👍👍👍
Thank you so helpful and informative
感謝張醫師~想問問看最近流行的綠花椰芽菜紫高麗菜芽的效用或如何食用這些食材?
芽菜更好，他們的營養密度會比長大後還要高
Thanks for sharing! 👍🙏
紅蘿蔔用油煎，超級甜又好吃。
紅蘿蔔 先切絲狀，再加蛋液一起炒～
最後灑點胡椒粉，味道很香 😋
@ 我吃的是原味，你吃的是胡椒粉。不同。
thanks
謝謝您❤😂🎉
很棒❤
沒有番茄？
蘑菇黑色可食？？？
請問醫師金針菇怎麼煮？
我都用電鍋蒸
請問張醫師無法判定紅蘿蔔的皮是不是沒有污染的，但是如果徹底的把它洗乾淨，又加上煮熟是不是就可以降低危險性。
是的，這樣就可以破壞上面的農藥跟微生物
感謝張醫師的回答，謝謝你。
请问vitamin B12过量就流走了？
他是水溶性的可以排出去，但營養補充品排出去之前會對身體做不好的事情
10:23 我自己是非常愛吃油煎過的胡蘿蔔薄片 但是後來因為聽說升糖指數高所以不敢多吃 每次都只敢削四分之一的胡蘿蔔煎來吃 請問我的擔心是多餘的嗎?@@
升糖指數指的是說只單獨吃那個東西，血糖上升的幅度，用油煎就是跟油一起吃了，這樣升糖指數就會不一樣，通常會降低
@@張適恆醫師 好的好的， 謝謝醫師 :D
蒸的方法不是更高温吗？
水蒸的話溫度頂多100，研究發現比用燙的更能保留植化素
张医師感謝你的分享，你的沙发放著狗抱枕好可爱
我們彰化縣溪湖鎮的果菜市場冬天的凌晨有賣，溪湖鎮的全國超市有賣
李燕萍小姐女士
請問溪湖售？？？
請問醫師那要用來做紅蘿蔔蔬菜果汁呢 也要煮熟嗎？
稍微川燙或是生吃都可以唷
謝謝醫師喔
蕃茄
謝謝張醫生的專業,我本身乳癌四期治療中,教会教友送我一罐益生菌適合吃嗎,本身我也在吃標靶藥,及利妥柔抗賀爾蒙藥,張醫生忙完在回覆我就好,我可以等
我是真的不懂,在勞煩醫生了謝謝
你好 我有家人現在再治療
益生菌都有在吃
如果不知道可以要吃那些
可以問你的個管師
家人目前治療用免疫療法
再來要加幾次電療
祝身體安康
@@Lisa-dv1os 收到謝謝分享
吃鏢靶治療跟抗荷爾蒙藥免疫力不會受到太大影響，益生菌可以放心使用喔～^_^
@@張適恆醫師 謝謝張醫師在此祝假日愉快
张医師
請向喝红萝卜汁更好嗎？
徹底打破細胞壁的確可以釋放更多的營養
與其抽菸 再來吃營養品 不如乾脆戒菸 養成健康習慣 才能跟營養飲食相輔相成
🎉
罐頭的磨菇好吗.很难買到新鲜的磨菇
注意一下成分，如果沒有其他添加物是可以的
四種食物煮熟比生吃更防癌: 蕈菇、蘆筍、菠菜、紅蘿蔔。就算生吃比煮熟更好也不吃生的，堅決的不吃任何生食：生菜、生肉、生蛋、生堅果、⋯！
Tomatoes 🍅?
蕃茄也是
男性攝副腺
天天吃？粒蘑菇？？？
再加一个：蕃茄
正確
番茄加熱吃營養素才會多
所以常吃番茄炒蛋比生吃番茄還要好
请问，西红柿生吃还是熟吃更好？
如果希望攝取茄紅素，那就要熟吃。但生吃可以吃到維生素C
要防癌, 第一別吃農藥和GMO: GMO呀出來的時間太短, 根本沒有驗證過對人體有什麼傷害. 就像上世紀的戴奧辛和上上世紀的古柯鹼, 出來的時候前者是農藥後者還是咳嗽藥咧. 沒有長時間驗證過的東西對人體有傷害那是很正常的。 而台灣的大豆几乎全部都是飼料等級的GＭＯ，然後做成大豆沙拉油成為全民的基礎油品。 全世界只有擡彎這樣吃，所以大腸癌比例世界第一也名實相符。
第二別吃氫化植物油, 而且很多氫化植物油他本身材料就是GMO.
第三, 少吸pm 2.5: 最近2,3年出來的報告已經證實pm 2.5和糖尿病和老年痴呆已經有完全正向關係， 如果你天天吸五輕廢氣吃什麼有差嗎?
第四， 少接觸塑膠微粒。 塑膠微料已經證實和糖尿病和痴呆也有正相關，還影響腸道環境。
第五、好好的顧好自己的吃飯品質， 腸道是身體第二大免疫器官還連接到腦， 不是在吃"＂什麼＂＂食物， 而是"＂什麼品質"＂的食物。 如果你這個食物種在重金屬汙染，事業廢棄物的傾倒土裡； 如果你的魚是從日月光傾倒晶圓廢酸的環境裡捕抓上來的， 你生吃還是熟吃，會影響他的毒性嗎?
言而總之， 就是生活的環境， 在人類工業化的過程已經迅速毒化， 才會造成現在人几乎個個癌症。只有排除這些生活上的毒， 才能降低自己得到癌症的機率。
👍👍👍
你录视频，眼睛会瞟一下旁边的提示板。其实你可以放在前方。不就可以不用瞟着看了。
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😍😍😍👍👍👍
很好的抗癌視頻，如果可以少講理論更加容易清楚！
😊😅🎉🎉🎉
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ㄨ好笑多人一方面吸吸菸一方面運動x
素食ㄨ
看醫師診所門外吸菸x
害眾生x大地ㄨ水溝
ㄨ害健保局眾生錢x
谢谢张医师的详细讲解。❤❤❤❤❤❤❤❤！
很棒 ❤❤❤