担心牛肉短缺和价格上涨?如果你少吃肉会发生什么

Coronavirus came for Americans' hamburgers in early May.

5月初，冠状病毒波及到美国的汉堡店。

On May 5, the fast-food chain Wendy's announced that some menu items were unavailable; an analyst estimated that nearly one in five Wendy's franchises was out of beef.

5月5日，温迪快餐连锁店宣布，部分菜单项已无法供应;一名分析师估计，近五分之一的温迪快餐连锁店的牛肉已经售罄。

That followed news that some meat processing plants across the US had temporarily closed due to coronavirus.

此前有消息称，由于冠状病毒，美国各地的一些肉类加工厂已暂时关闭。

The health benefits of eating less red meat

少吃红肉对健康的好处

Americans eat a lot of meat. The average adult ate between three and four servings a week from 2015 to 2016, according to the National Health and Nutrition Examination Survey.

美国人吃很多肉。根据全国健康和营养检查调查，从2015年到2016年，成年人平均每周吃三到四次肉类。

That's not too far off the maximum of three servings a week recommended by the World Cancer Research Fund International/American Institute for Cancer Research in a 2018 report. But at least a third of American adults eat at least one serving of red meat each day, far exceeding the limit.

这与世界癌症研究基金会国际/美国癌症研究机构在2018年的一份报告中建议的每周最多三次的摄入量相差不大。但至少有三分之一的美国成年人每天至少吃一份红肉，远远超过了上限。

Reducing intake of beef and pork is good for you, said Lilian Cheung, director of health promotion and communication at the Harvard T.H. Chan School of Public Health's department of nutrition.

减少牛肉和猪肉的摄入对你有好处，哈佛大学公共卫生学院营养学系健康促进和交流主任莉莲·张说。

"An optimally healthy diet should be low in red meat," said Cheung, who has a doctorate in nutrition. "There's plenty of data that [meat] increases the risk of colorectal cancer, other types of cancers, heart disease, diabetes and the higher risk of dying from these things."

“最健康的饮食应该是少吃红肉，”拥有营养学博士学位的张说。“有大量数据表明，(肉类)会增加结肠直肠癌、其他癌症、心脏病、糖尿病的风险，以及死于这些疾病的更高风险。”

Some of these health conditions are especially serious during the pandemic.

在大流行期间，其中一些健康状况特别严重。

"With Covid-19, the underlying conditions of heart disease and diabetes increase the risk," Cheung said. "You become much more vulnerable and increase the risk of dying and complications."

“对于Covid-19，心脏病和糖尿病的潜在情况增加了风险，”张说。“你会变得更加脆弱，增加死亡和并发症的风险。”

But if you're considering reducing your meat consumption, Cheung noted that it's important to be careful about what you eat instead. Ensuring you get enough protein and vitamins and minerals is key.

但如果你正在考虑减少肉类消费，张指出，注意你吃的东西是很重要的。确保你获得足够的蛋白质、维生素和矿物质是关键。

Can you get enough protein without eating meat?

不吃肉你能获得足够的蛋白质吗?

While many consumers wonder if they'd get adequate protein without eating meat, Cheung said that for most Americans, it shouldn't be a concern.

虽然很多消费者都想知道不吃肉是否能获得足够的蛋白质，但张说，对大多数美国人来说，这不应该是一个问题。

(A lack of protein is a serious threat in some developing countries or during times of famine, Cheung noted, as severe protein malnutrition can cause a nutritional disorder called kwashiorkor. It is very rare in the United States.)

(缺乏蛋白质在一些发展中国家或饥荒时期是一个严重的威胁，张指出，因为严重的蛋白质营养不良会导致营养失调，称为营养不良。在美国非常罕见。)

The National Academy of Medicine recommends eating a little over 7 grams of protein for every 20 pounds of body weight. If you weigh 140 pounds, that translates to roughly 50 grams of protein a day.

美国国家医学院建议，人体体重每增加20磅，应摄入7克多一点的蛋白质。如果你的体重是140磅，也就是每天摄入大约50克蛋白质。

Cheung said it's easy to hit that target even without red meat.

张说，即使不吃红肉，也很容易达到这个目标。

Instead of red meats or processed meats, Cheung recommended eating fish, legumes, nuts and seeds, all of which are healthy and high in protein. Poultry, including turkey and chicken, is another good option.

张建议吃鱼、豆类、坚果和种子，而不是红肉或加工肉类，这些都是健康的，富含蛋白质。家禽，包括火鸡和鸡肉，是另一个不错的选择。

Getting enough vitamins and minerals

获得足够的维生素和矿物质

While most Americans are getting plenty of protein, Cheung said there are other key vitamins and minerals found in red meat that consumers should replace when cutting back, especially vitamin B12 and iron.

虽然大多数美国人摄取了大量的蛋白质，但张说，在红肉中还发现了其他一些重要的维生素和矿物质，消费者应该在减少食用红肉时加以补充，尤其是维生素B12和铁。

"Iron can be a problem because other foods don't contain as much iron as red meat," she said, adding that the mineral is easily replaced with supplements. "Taking a multiple vitamin that contains iron is easy and not very expensive." Bumping up your intake of iron-rich foods such as dark, leafy greens, oysters, lentils and soybeans is another good option.

她说:“铁可能是个问题，因为其他食物所含的铁不如红肉多。”她补充说，铁很容易被补充剂取代。“服用一种含有铁的复合维生素既简单又不贵。”增加摄入富含铁的食物，如深色绿叶蔬菜，牡蛎，扁豆和大豆是另一个不错的选择。