0
00:00:00,780 --> 00:00:02,070
在过去的十年里
Over the last decade,

1
00:00:02,071 --> 00:00:04,890
牛奶已经变得有点有争议了
milk has become a bit controversial.

2
00:00:04,891 --> 00:00:10,110
有些人说它是骨骼健康必不可少的营养食物
some people say it's a necessary and nutritious food vital for healthy bones,

3
00:00:10,111 --> 00:00:13,800
但也有人说它会导致癌症 导致早逝
but others say it can cause cancer and lead to an early death.

4
00:00:13,801 --> 00:00:17,760
那么谁是对的 我们为什么要喝它呢
So who's right and why are we drinking it anyway?

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00:00:22,050 --> 00:00:22,740
的吗
The?

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00:00:26,220 --> 00:00:32,010
当我们的消化系统还不成熟和小的时候 牛奶是每一个哺乳动物出生后的基本饮食
Milk is the basis of every mammals diet after birth when our digestive systems are immature and small.

7
00:00:33,270 --> 00:00:34,080
基本上
Basically,

8
00:00:34,081 --> 00:00:37,110
它能让我们的身体恢复活力 帮助我们成长
it's powerful to kickstart our bodies and help us grow.

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00:00:38,220 --> 00:00:39,600
牛奶富含脂肪
Milk is rich in fat,

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00:00:39,601 --> 00:00:40,230
维生素
vitamins,

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00:00:40,231 --> 00:00:41,280
矿物质和牛奶
minerals and milk,

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00:00:41,281 --> 00:00:41,970
糖
sugar,

13
00:00:41,971 --> 00:00:42,630
乳糖
lactose.

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00:00:43,710 --> 00:00:45,930
最重要的是出生后的一段时间
On top of that for a while after birth,

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00:00:45,931 --> 00:00:48,450
它还含有抗体和蛋白质
it also contains antibodies and proteins,

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00:00:48,451 --> 00:00:51,570
感染的保护剂 调节我们的免疫系统
the protectors for infections and regulate our immune system.

17
00:00:52,620 --> 00:00:55,440
但对母亲来说 要生产出这样的产品需要付出很大的努力
But it's a lot of effort for mothers to produce.

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00:00:55,441 --> 00:00:56,100
最终
Eventually,

19
00:00:56,101 --> 00:01:00,960
人类停止喝母亲的奶 并过渡到他们父母的饮食
humans stop drinking mother's milk and transition to the diet of their parents.

20
00:01:00,961 --> 00:01:03,090
几千年来都是这样
This is how it's been for thousands of years.

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00:01:04,110 --> 00:01:06,300
直到大约一万一千年前
Until about eleven thousand years ago,

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00:01:06,301 --> 00:01:13,560
当我们的祖先在第一批农业社区定居下来后 他们很快就驯养了第一批奶类动物
when our ancestors settled down in the first agricultural communities soon they domesticated the first dairy animals,

23
00:01:13,561 --> 00:01:14,160
山羊
goats,

24
00:01:14,161 --> 00:01:15,210
羊和牛
sheep and cattle.

25
00:01:16,440 --> 00:01:22,500
他们发现 奶类动物可以变成无用而丰富的东西 并把它们变成营养丰富 美味可口的食物
They found that dairy animals are able to be useless and abundant stuff and turn it into nutritious and tasty food.

26
00:01:23,490 --> 00:01:26,160
这对生存产生了巨大的影响
This made a huge difference in terms of survival,

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00:01:26,161 --> 00:01:28,710
尤其是在困难时期
especially in hard times,

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00:01:28,711 --> 00:01:37,950
因此 有牛奶供应的群体具有进化优势 通过自然选择 它改变了大量饮用牛奶的群体的基因
so groups that had a milk available had an evolutionary advantage and through natural selection it changed the genes of communities who consumed a lot of it.

29
00:01:39,150 --> 00:01:45,750
这种适应与一种特殊的乳糖酶有关婴儿的系统中有很多乳糖酶
This adaptation has to do with a specialized enzyme lactase babies have a lot of it in their system,

30
00:01:45,751 --> 00:01:47,100
这样它们就能分解牛奶
so they can break down the milk,

31
00:01:47,101 --> 00:01:49,440
糖 乳糖和消化牛奶容易
sugar lactose and digest milk easily.

32
00:01:50,430 --> 00:01:51,660
但随着年龄的增长
But the older we grow,

33
00:01:51,661 --> 00:01:55,860
我们的身体在世界范围内产生的乳糖酶越来越少
the fewer lactose enzymes our body produces worldwide.

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00:01:55,861 --> 00:02:00,180
大约65%的人在婴儿期后没有这种酶
About sixty five percent of the population do not have the enzyme after infancy,

35
00:02:00,181 --> 00:02:03,360
这意味着他们不能消化超过100个
which means they are not able to digest of more than about one hundred.

36
00:02:03,361 --> 00:02:04,890
每天50个米兰人
and fifty Milanese is each day.

37
00:02:06,390 --> 00:02:11,130
这种格容是不均匀地分布在世界各地的
This lattice and tolerance is not spread evenly around the world dope.

38
00:02:11,131 --> 00:02:12,720
在一些东亚社区
In some East Asian communities,

39
00:02:12,721 --> 00:02:13,500
例如
for example,

40
00:02:13,501 --> 00:02:15,690
高达90%
it's up to ninety per cent.

41
00:02:15,691 --> 00:02:17,520
在北欧和北美
In northern Europe and North America,

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00:02:17,521 --> 00:02:19,020
这些比率是总体上最低的
the rates are the lowest overall.

43
00:02:21,030 --> 00:02:24,300
造成这种不均匀分布可能有几个原因
There are probably a few reasons for this uneven distribution.

44
00:02:24,301 --> 00:02:27,090
这种特性最初是由随机突变引入的
The trait was first introduced by a random mutation,

45
00:02:27,091 --> 00:02:30,060
这在少数种群中是独立发生的
which happened independently of each other in a few populations.

46
00:02:31,680 --> 00:02:36,390
事实上 农业取代了狩猎和采集越来越有创造性的自然选择压力
The fact that farming replaced hunting and gathering more and more creative natural selection pressure.

47
00:02:37,830 --> 00:02:41,550
能够消化乳糖的人手边有更多食物
People who were able to digest lactose had more foods at hand,

48
00:02:41,551 --> 00:02:43,530
这是一个优势
which was an advantage.

49
00:02:43,531 --> 00:02:47,040
奶农向北方的迁移进一步扩大
The migration of dairy farmers to the north then spread further,

50
00:02:47,041 --> 00:02:49,140
这可能会导致那里的人口减少
which probably pushed back populations there.

51
00:02:49,141 --> 00:02:50,250
没有这种特质
That didn't have the trait.

52
00:02:52,350 --> 00:02:53,070
好吧
Okay,

53
00:02:53,071 --> 00:02:56,520
但如果说牛奶几千年来一直是我们饮食中有价值的一部分
but if milk has been a valuable part of our diet for thousands of years,

54
00:02:56,521 --> 00:02:58,200
为什么争议如此之大
why is it so controversial?

55
00:03:01,530 --> 00:03:06,810
有很多关于牛奶对健康的正面和负面影响的说法
There are a number of claims regarding the negative and positive health effects of milk.

56
00:03:06,811 --> 00:03:09,120
负面的影响范围很广
The negative ones cover a wide variety.

57
00:03:10,290 --> 00:03:16,440
从骨质疏松到癌症和心血管疾病到不耐受和过敏
From brittle bones to cancer and cardiovascular diseases to intolerance and allergies,

58
00:03:16,441 --> 00:03:18,840
那么他们是如何坚持下来的呢
so how did they hold up?

59
00:03:18,841 --> 00:03:23,520
一些较早的研究发现 母乳和乳房风险之间存在联系
Some older studies found a connection between milk and a high risk of breast,

60
00:03:23,521 --> 00:03:25,140
结肠癌和前列腺癌
colon and prostate cancer.

61
00:03:26,760 --> 00:03:30,930
但是metro的分析发现这对你患癌症的风险没有影响
But metro analyses found no impact on your cancer risk.

62
00:03:30,931 --> 00:03:31,950
相反
On the contrary,

63
00:03:31,951 --> 00:03:36,600
牛奶中的钙甚至可以预防结肠癌
the calcium in milk might even have a protective effect against colon cancer.

64
00:03:36,601 --> 00:03:39,030
虽然这可能是一般的钙
Although this could be calcium in general,

65
00:03:39,031 --> 00:03:42,390
目前还不清楚牛奶在这一作用中起到了什么作用
it's not clear milk plays a role in this effect.

66
00:03:42,391 --> 00:03:49,200
只有关于前列腺癌的研究表明 每天饮用超过1 25升牛奶的人患前列腺癌的风险会增加
Only studies on prostate cancer showed an increased risk for people who consumed more than one and a quarter liters of milk a day.

67
00:03:49,201 --> 00:03:55,410
但是这种联系是不一致的 其他研究也没有发现任何影响
But again the association is inconsistent and other studies don't find any effect.

68
00:03:55,411 --> 00:03:59,250
我们在源文件中更详细地讨论了这些研究
We discussed these studies in more detail in our sources document.

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00:03:59,251 --> 00:04:00,060
总而言之
All in all,

70
00:04:00,061 --> 00:04:05,790
这项研究似乎表明 如果你每天喝100到2 5亿升牛奶
the research seems to show that if you drink between one hundred to two hundred and fifty million liters of milk per day,

71
00:04:05,791 --> 00:04:07,530
癌症不是问题
cancer is not a concern.

72
00:04:09,360 --> 00:04:10,230
同样的
Similarly,

73
00:04:10,231 --> 00:04:15,540
综合分析没有发现牛奶或乳制品对心脏病风险有任何影响
meta analyses could not find any impact from milk or dairy products on your risk of heart disease,

74
00:04:15,541 --> 00:04:18,480
中风或死亡总人数
stroke or your total mortality.

75
00:04:18,481 --> 00:04:23,790
一些研究甚至表明 高血压可能比吃大量乳制品的人更少见
Some studies even suggested that high blood pressure might be rarer than people who eat a lot of dairy.

76
00:04:23,791 --> 00:04:26,940
尽管证据还不够有力 不足以让人对此有信心
Although the evidence is not strong enough to claim this with confidence.

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00:04:28,560 --> 00:04:30,270
情况变得更加复杂
The case gets more complicated,

78
00:04:30,271 --> 00:04:30,510
不过
though,

79
00:04:30,511 --> 00:04:31,950
当我们看船的时候
when we look at boats.

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00:04:31,951 --> 00:04:36,870
许多研究发现 对成年人既没有正面影响 也没有负面影响
A number of studies found neither positive nor negative effects for adults.

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00:04:36,871 --> 00:04:38,640
大多数人最担心的是
What most people worry most about,

82
00:04:38,641 --> 00:04:39,060
不过
though,

83
00:04:39,061 --> 00:04:40,980
都是有害的杀虫剂
are harmful amounts of pesticides,

84
00:04:40,981 --> 00:04:43,470
抗生素或激素
antibiotics or hormones.

85
00:04:43,471 --> 00:04:45,240
牛奶中有激素
There are hormones in milk,

86
00:04:45,241 --> 00:04:48,510
但只有在非常低的浓度下
but only in very low concentrations,

87
00:04:48,511 --> 00:04:49,170
例如
for example,

88
00:04:49,171 --> 00:04:51,900
从药片中获得相同数量的激素
to get the same amount of hormones as from the pill.

89
00:04:51,901 --> 00:04:54,720
你需要喝大约5000升牛奶
You'd need to drink about five thousand liters of milk.

90
00:04:54,721 --> 00:04:56,100
即使你这么做了
And even if you did,

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00:04:56,101 --> 00:05:00,960
大多数激素在影响你之前就已经被你的消化系统破坏了
most hormones would be destroyed by your digestive system before they could affect you,

92
00:05:00,961 --> 00:05:06,510
这就是为什么这么多的药物被包裹起来以保护它不被我们消化的原因
which is the reason why so much medication is coated to protect it from our digestion.

93
00:05:06,511 --> 00:05:08,880
杀虫剂和抗生素
for pesticides and antibiotics.

94
00:05:08,881 --> 00:05:18,810
世界上大多数地方都有规定 只有完全无害的量 超过这些门槛的牛奶才不允许上架
There are regulations in most parts of the world that only allow completely harmless amounts of milk that surpasses these thresholds is not allowed to go on the shelf.

95
00:05:18,811 --> 00:05:21,840
所以没有什么特别需要担心的
So there's nothing in particular to worry about.

96
00:05:21,841 --> 00:05:22,320
除此之外
Besides,

97
00:05:22,321 --> 00:05:25,980
过敏和乳糖不耐症患者最为人所知
allergies and those suffering from lactose intolerance is the best known.

98
00:05:25,981 --> 00:05:29,730
喝牛奶的负面影响可能是痤疮和全身不适
Negative effects of milk are probably acne and general discomfort.

99
00:05:29,731 --> 00:05:32,460
在饮用牛奶或食用乳制品后
After drinking milk or eating dairy products,

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00:05:32,461 --> 00:05:34,710
这里的效果是非常真实的
and here the effects are very real.

101
00:05:34,711 --> 00:05:35,580
例如
For example,

102
00:05:35,581 --> 00:05:40,920
据统计 脱脂牛奶会使粉刺增加24%
Skimmed milk has been found to statistically increase the rate of acne by twenty four per cent.

103
00:05:40,921 --> 00:05:44,400
乳制品的平均值在儿童中尤其普遍
Averages against milk products are especially prevalent among children,

104
00:05:44,401 --> 00:05:47,880
在德国 每18个孩子中就有一个患有这种疾病
with one in eighteen kids in Germany suffering from them.

105
00:05:47,881 --> 00:05:48,660
一般来说
In general.

106
00:05:48,661 --> 00:05:52,380
随着年龄的增长 这些能量趋向于变得更好或消失
These energies tend to get better or disappear as they grow older.

107
00:05:52,381 --> 00:05:54,030
虽然好了
Though OK,

108
00:05:54,031 --> 00:05:54,870
牛奶是健康的
is milk healthy,

109
00:05:54,871 --> 00:05:55,140
然后
then.

110
00:05:56,220 --> 00:05:56,670
牛奶
Milk,

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00:05:56,671 --> 00:05:58,200
不管是来自母亲
no matter if it comes from mothers,

112
00:05:58,201 --> 00:05:58,770
牛
cows,

113
00:05:58,771 --> 00:05:59,250
羊
sheep,

114
00:05:59,251 --> 00:06:01,320
山羊或骆驼是一种营养素
goats or camels is a nutrient.

115
00:06:01,321 --> 00:06:02,040
密集的食物
Dense food.

116
00:06:03,060 --> 00:06:07,020
它含有所有必需的宏观营养素和许多微量营养素
It contains all necessary macro nutrients and many micro nutrients.

117
00:06:08,070 --> 00:06:11,160
尤其是在那些人们很难获得足够卡路里的地区
Especially in regions where people struggle to get enough calories,

118
00:06:11,161 --> 00:06:14,940
牛奶可以促进健康生活 降低儿童死亡率
milk can contribute to a healthy life and lower child mortality.

119
00:06:16,260 --> 00:06:22,920
对于那些生活在发达国家的人来说 如果你不过敏或不耐受 普通牛奶是无害的
For those living in the developed world and general milk is not harmful if you are not allergic or intolerant to it,

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00:06:22,921 --> 00:06:24,210
尤其是对孩子
especially for children,

121
00:06:24,211 --> 00:06:28,110
对于素食者来说 这是摄取大量钙质的好方法
it's a good way to get large amounts of calcium and for vegetarians.

122
00:06:28,111 --> 00:06:29,700
它富含维生素B
It's a good source of vitamin B,

123
00:06:29,701 --> 00:06:32,190
12和B族维生素
twelve and B vitamins in general.

124
00:06:32,191 --> 00:06:34,980
这并不意味着没有其他选择
This does not mean there are not other alternatives.

125
00:06:34,981 --> 00:06:36,390
效果是一样的
With the same effects.

126
00:06:36,391 --> 00:06:38,580
你不需要喝牛奶来保持健康
You do not need to drink milk to be healthy.

127
00:06:39,990 --> 00:06:43,710
牛奶也绝对不是水的替代品
Milk is also definitely not a substitute for water.

128
00:06:43,711 --> 00:06:50,130
牛奶是能量食物 经常喝很多牛奶会增加额外的热量 这可能会导致超重
Milk is power food and the additional calories from drinking a lot of it on a regular basis can contribute to being overweight.

129
00:06:51,150 --> 00:06:52,980
尤其是调味牛奶或巧克力
Especially flavored milk or chocolate,

130
00:06:52,981 --> 00:06:57,570
比起健康零食 牛奶更像柠檬水之类的饮料
milk is more comparable to beverages like lemonade than a healthy snack,

131
00:06:57,571 --> 00:07:03,090
另外 牛奶生产对全球气候有重大影响
and there's another thing to consider Milk production has a significant impact on the global climate.

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00:07:04,110 --> 00:07:07,890
大约33%的农田被用来喂养食草动物
About thirty three per cent of cropland is used to feed grazing animals,

133
00:07:07,891 --> 00:07:09,810
包括奶牛
including dairy cattle,

134
00:07:09,811 --> 00:07:12,960
尽管乳制品的碳足迹已经下降
even though the carbon footprint of dairy products has declined since.

135
00:07:12,961 --> 00:07:13,200
一千年
one thousand.

136
00:07:13,201 --> 00:07:18,720
990个乳制品生产仍然占所有温室气体排放的3%
Nine hundred and ninety dairy production is still responsible for three percent of all greenhouse gas emissions,

137
00:07:18,721 --> 00:07:21,000
比所有飞机加起来还要多
even more than all aeroplanes combined.

138
00:07:21,870 --> 00:07:24,480
牛奶是一个巨大的产业
Milk is a huge industry and sadly,

139
00:07:24,481 --> 00:07:28,080
在工厂化农场生产的大部分玉米造成了难以置信的痛苦
most of its production in factory farms causes incredible suffering.

140
00:07:29,550 --> 00:07:34,890
母牛在出生后不久就被一次又一次地受孕 与它们的幼崽分开 然后被屠宰
Cows are impregnated over and over separated from their young shortly after birth and slaughtered.

141
00:07:34,891 --> 00:07:35,700
一旦他们被折磨
once they are tortured,

142
00:07:35,701 --> 00:07:38,070
身体不再有生产力
bodies are not productive anymore.

143
00:07:38,071 --> 00:07:39,030
我们不能忽视这一点
We can't ignore that.

144
00:07:39,031 --> 00:07:46,080
我们消耗的大部分牛奶来自一个基本上是折磨人的行业 并导致了气候变化
Much of the milk we consume stems from an industry that is basically torture and contribute to climate change.

145
00:07:46,081 --> 00:07:47,670
那么植物奶呢
What about plant based milk?

146
00:07:48,990 --> 00:07:51,930
就蛋白质水平和营养价值而言
In terms of protein levels and nutritional value,

147
00:07:51,931 --> 00:07:54,600
只有豆奶可以和牛奶相比
only soy milk can compare to cow milk.

148
00:07:54,601 --> 00:08:00,660
其他的则需要人工强化以达到类似的维生素和钙水平
The others need to be artificially enriched to reach similar levels of vitamins and calcium,

149
00:08:00,661 --> 00:08:02,760
所以它们可以作为牛奶的替代品
so they can be an alternative to milk.

150
00:08:04,650 --> 00:08:07,470
另一种选择可能很快就会出现
And another option might be available soon.

151
00:08:07,471 --> 00:08:12,840
有几家初创公司已经生产出了营养成分与牛奶相同的非动物奶
Several startups have created non animal milk that is nutritionally identical to dairy milk,

152
00:08:12,841 --> 00:08:13,470
例如
for example,

153
00:08:13,471 --> 00:08:15,180
jean通过发酵
through fermentation by jean,

154
00:08:15,181 --> 00:08:16,230
修改后的细菌
modified bacteria.

155
00:08:18,660 --> 00:08:21,630
实验室培育的牛奶甚至可以变成奶酪
This lab grown milk can even be turned into cheese,

156
00:08:21,631 --> 00:08:26,880
一些以李子为基础的替代品因为缺乏酪蛋白和乳清蛋白而挣扎
something that plum based alternative struggle with because they lack casein and whey protein.

157
00:08:26,881 --> 00:08:30,030
赋予乳制品风味和结构的关键成分
The key ingredients that give dairy its taste and structure.

158
00:08:31,470 --> 00:08:33,690
对环境的影响则是另一回事
The environmental impact is a different story,

159
00:08:33,691 --> 00:08:34,080
虽然
though.

160
00:08:35,040 --> 00:08:38,280
许多牛奶替代品使用的能源要少得多
Many milk alternatives use significantly less energy,

161
00:08:38,281 --> 00:08:40,530
土地和更少的水
land and less water to produce,

162
00:08:40,531 --> 00:08:44,520
所以它们对环境的影响比动物奶要低得多
so they have a much lower environmental impact than animal milk.

163
00:08:44,521 --> 00:08:48,000
如果你想对地球造成尽可能少的负面影响
If you want to have the lowest possible negative impact on the planet,

164
00:08:48,001 --> 00:08:51,180
最好的选择是原味的牛奶
the best choice is whatever milk alternative is original.

165
00:08:53,490 --> 00:08:55,080
和几乎所有的话题一样
As with almost any topic,

166
00:08:55,081 --> 00:08:57,150
牛奶是复杂的
milk is complicated,

167
00:08:57,151 --> 00:08:59,910
它对大多数人都没有害处
it's not harmful for the majority of the population,

168
00:08:59,911 --> 00:09:02,820
这对世界上很多人来说都至关重要
and it's crucial for many people around the world.

169
00:09:02,821 --> 00:09:04,830
这是很好的营养食物
It's good nutritious food,

170
00:09:04,831 --> 00:09:09,090
但也对地球有害 并造成很多痛苦
but also harmful to the planet and causes a lot of suffering.

171
00:09:09,091 --> 00:09:13,680
作为一个社会 我们需要决定如何处理这些事实
We need to decide as a society how we want to deal with these facts.

172
00:09:22,230 --> 00:09:22,260
啊
Ah.