Eggs are the Answer, Not the Enemy
雞蛋是答案，不是敵人
by Elizabeth Walling, citizen journalist, Natural News
Originally published in Natural News 2009（中譯：子傑@E5）
For years we've been listening to top health experts advising us to eliminate eggs from our diet. At the very most, they say, eat only three eggs a week. Any more would simply wreak havoc on your cholesterol levels. And of course all of this is starkly animated in television commercials showing regular egg consumers collapsing of violent heart attacks in the street.
多年來，我們一直遵從一流健康專家的忠告，說我們的飲食中要減除雞蛋，極其量一星期內只可吃三個雞蛋，多出只會嚴重使我們膽固醇的限度超標。這一切在電視廣告中擺明以動畫來喧染，指常吃蛋的人在街上會如何突然心臟病發作。
Does that sound like cookie-cutter propaganda to you? There is some logic behind these claims: eggs contain cholesterol so they must surely raise cholesterol levels. This concept, however, is flawed and research is proving it to be so.
聽來十足十千篇一律的宣傳嗎？這一切的控訴背後是有些邏輯來配合的：雞蛋含有膽固醇，所以雞蛋一定會提升身體膽固醇的量度。然而，研究證明這概念是錯誤的。
In 2006, Dr. Maria Luz Hernandez of the University of Connecticut's Department of Nutritional Sciences looked at the effect consuming eggs has on cholesterol levels. Her findings revealed that in two-thirds of people, consuming 2-3 eggs per day had virtually no effect on serum cholesterol levels. In the other one-third of people, both HDL and LDL levels rose equally, and the increase in LDL was due to particles simply getting bigger, not more numerous. This type of rise in serum cholesterol levels actually does little to increase a person's risk for health problems such as heart attacks.
2006年，美國康涅狄格大學營養系的瑪麗亞·盧斯埃爾南德斯博士關注吃雞蛋對膽固醇水平的影響。她的研究結果顯示，三分之二的人，每日吃2至3個雞蛋，幾乎沒影響他們血清膽固醇的水平。而其他三分之一的人，反而在高密度脂蛋白(好膽固醇)和低密度脂蛋白(壞膽固醇)的水平雙雙上升，壞膽固醇的增加是由於其粒子變得更大的關係、但它們的數量卻沒有增多。這類型的血清膽固醇水平的上升，實際上並沒有增加健康的問題，如心臟病發作等風險。
Once you get past the assumption that eggs are terrible for you, there is room to discover the myriad of health benefits that come with eating them regularly. Eggs are jam-packed with vitamins and minerals in forms that can be easily absorbed. These include vitamins A, B, C, D, E and K in addition to iron, zinc, lecithin and choline. All of these help contribute to brain function, a healthy metabolism and disease prevention.
一旦你消除對吃雞蛋的恐懼，會發現定期吃雞蛋對健康有無數的好處。雞蛋擠滿維他命和礦物質，形態上我們容易吸收。這些維他命包括A，B、 C、 D、 E、 K，除此之外，它還有鐵、鋅、卵磷脂、和膽鹼。所有這些都有助腦功能、健康代謝、和預防疾病。
Eggs are also a great source of protein, especially for those who don't consume very much meat. It can be difficult to obtain all of the essential amino acids - the ones our bodies can't produce - if you eat a diet mostly based in grains. An egg contains each of the nine essential amino acids, making it a top source for these nutrients.
雞蛋是蛋白質的豐富來源，尤其是對那些不多吃肉的人，他們很難獲得全部必需的氨基酸，特別是我們身體不能產生的那類，如果你只吃五穀，但加上雞蛋每個包含九個重要的氨基酸，這配搭在營養學上而言，便是頂級營養的來源了。
Of course, all eggs are not created equal. Commercial eggs are a nutritionally poor substitute for organic, free-range eggs. Chickens that are allowed to roam free provide eggs with a higher protein and vitamin content, while organic practices mean harmful pesticides and chemicals won't find their way into your breakfast. You can also look for eggs that contain higher levels of essential omega-3 fatty acids. These come from chickens that have been fed a special diet high in those healthy omega-3s.
當然不是所有的雞蛋郝是一樣質素。普通售賣的雞蛋是營養不足的，它們不是由有機及無污染的雞場走地雞所產的雞蛋，走地雞四處走動覓食會生出蛋白質和維他命含量更高的蛋，有機的意思是農害藥和化學品不會在你的早餐內。您還可以找些含有更高級別的基本要素歐米加-3脂肪酸的雞蛋。這些雞蛋是來自用健康的歐米加-3脂肪酸特殊飼養的雞隻。
If you've been afraid to commit nutritional sacrilege by enjoying a tasty omelet in the morning or a boiled egg for an afternoon snack, set your fears aside and relish in the wholesome goodness of one of mother nature's best gifts.
如果你一直顧忌早上所享受美味的蛋包，或為下午茶點中的一只糖心蛋是一件反營養的惡事，放低你的恐懼好了，盡量享受大自然母親給你最有益健康其中之一禮物吧。
以上專題是獲得美國 Natural News 特別許可引用，譯本為香港「五行生化科技國際有限公司」翻譯，版權所有，不得擅用。
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