쉐도잉 연습: Is Meat Bad for You? Is Meat Unhealthy? - YouTube로 영어 말하기 배우기

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When our vegetarian ancestors started eating meat around 2 million years ago,
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When our vegetarian ancestors started eating meat around 2 million years ago,
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it wasn't just because animals taste great, it was pure necessity.
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Climate change made many of the plants our ancestors relied on less available,
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and meat bridged that gap.
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From the discovery of fire at the latest,
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meat became a staple of the human diet.
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But over the last few years,
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eating meat has increasingly been associated with health risks like heart disease,
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certain cancers and an early death.
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So, how unhealthy is meat really?
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In this video, we'll only talk about meat.
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Dairy products deserve a video of their own.
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Biologically, we need to eat for three reasons for energy,
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to acquire materials to fabricate our cells and to get special molecules that our bodies can't make themselves.
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The energy and most of the materials come from the three macronutrients,
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fats, carbohydrates and proteins.
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Proteins are the most important resource for repairing and replenishing our cell structures.
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The special molecules are a large variety of vitamins and minerals we need to drive metabolic processes.
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Meat provides us with most of these things.
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It contains all essential amino acids our body needs and a lot of minerals like iron,
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zinc, and essential vitamins, some of which are barely found in plants like vitamin B12.
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Only one essential nutrient is missing in most of the meat we consume, vitamin C.
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It appears in almost all plants and supports our immune system as well as the development of connective tissues.
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After a few months without it, you'd get scurvy.
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But meat has another big advantage, it's high bioavailability.
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Some of the nutrients in meat are broken down faster and available quicker than those from plants.
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Spinach, for example, contains more iron than meat,
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but it's absorbed much slower and the body needs more energy to digest it.
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Several health benefits have also been observed in communities that rely solely on meat.
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The Inuit for example are able to survive in extreme climate conditions on a purely meat-based diet if necessary.
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Since they consume the whole animal including the organs they get every single nutrient they need including vitamin C.
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So meat itself is definitely not dangerous for us.
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But its health effects vary depending on how it's prepared and what animal it comes from.
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When talking about meat in the western world,
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we generally mean muscle tissues that have a high nutrient density
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but also lack some of the vitamins that make it possible to survive on meat alone.
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The most healthy animals to eat are probably fish.
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Fish contains polyunsaturated fatty acids like omega-3 which may lower the risk of cardiovascular diseases and support anti-inflammatory immune functions.
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As part of a balanced diet,
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fish can be eaten regularly without worries.
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Eating fish comes with its own bag of complications though,
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like overfishing and the destruction of the oceans.
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We'll talk about that in another video.
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A close second is the most popular meat, chicken.
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It's regarded as the meat with the fewest health risks.
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The only negative health effect of poultry is a bit controversial, fat.
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Its high content of saturated fats is associated with a higher cholesterol level and cardiovascular disease.
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But this idea has also been criticized by a large number of scientists arguing high cholesterol levels might be inherited
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and not caused by nutrition.
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So, in general, if you want meat and are concerned about your health, go for chicken.
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Things start to get problematic with high intakes of red meat like beef,
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veal, pork, lamb, horse and goat.
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A recently published study recommends,
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for example, a maximum of 23 grams of red meat per day,
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which is a very small steak per week.
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However, large-scale meta-analysis studies have shown that eating 100 grams of red meat every day
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increases the relative risk of diabetes by 19% of strokes by 11% and of colorectal cancer by 17% This sounds alarming,
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but before we panic, let's have a look at how these studies were conducted
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Because this brings us to the second big problem
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when trying to answer the question of whether meat is unhealthy or not
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Most studies that linked health risks to eating red meat were case control studies,
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which means taking a group of people with a disease and classifying them by their eating habits.
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The more red meat they consume,
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the more likely they were to contract certain diseases.
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The problem is that it's very hard to eliminate other factors.
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People who eat less meat tend to live a healthier lifestyle in general.
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They tend to eat more vegetables and fruit and are less likely to smoke and drink alcohol.
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Most studies try to eliminate these factors,
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but it's extremely hard to make definitive statements.
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Things get worse when we look at processed meat though.
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Processing meat means adding certain chemicals by curing,
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smoking, salting or fermenting, or in other words, making it delicious.
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Bacon, ham, salami, sausages and hot dogs contain chemicals that are harmful for us,
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like nitrates and nitrites that can damage the DNA in our digestive system and lead to cancer.
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The WHO reviewed 800 studies over 20 years and concluded
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that processed meat is strongly linked to an increased risk of colorectal cancer.
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Each extra 50 grams of processed meat per day increases your relative risk of cancer by 18%.
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When it comes to cancer risk,
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processed meat is now in the same category as plutonium, asbestos and smoking.
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The WHO highlights that its research is only about the question of whether
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or not something causes cancer and not to what extent.
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But processed meat may also significantly increase the chance of suffering from diabetes,
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strokes and coronary heart diseases.
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It also makes a difference what sort of life our meat lived when it was still part of a living being.
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It's common to feed large amounts of antibiotics to livestock in order to prevent diseases which can spread antibiotic resistance.
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Combined a high consumption of both red and processed meat could increase your chance of premature death by up to 29%.
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This means if your chance of dying is 3% this year, it's now 4%.
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This might not sound like a lot,
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but tiny percentages have a huge impact on societies of millions.
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They also seem harmless until they affect you.
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To blame meat alone for bad health would be wrong though.
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There is no evidence that the very essence of meat has any negative effect beyond its high fat content,
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and even this point is highly contentious.
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Just like with many other pleasures in life,
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sometimes too much of a good thing is harmful.
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Most public health agencies suggest cutting meat consumption to 500 grams a week,
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while studies suggest cutting down processed meat as much as possible.
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So if you feast on meat no more than once or twice a week,
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you should be good.
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For most people this already means a drastic change in their diets though.
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The average American consumes around almost 1,600 grams of meat a week.
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The average German 1,100 grams a week.
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And many of us eat much much more.
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If you're not really sure,
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make a small note whenever you eat meat for a week or two.
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You'll be surprised how much it really is.
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So most people watching this video would benefit from cutting down on meat.
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Aside from health concerns, there's still the fact
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that the meat industry is one of the largest contributors to climate change
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and has reached a scale where it's impossible to deliver millions of tons of meat and still treat animals with dignity.
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We've already discussed that in detail in another video
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All in all in moderation meat is not unhealthy
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and you don't need to become vegetarian overnight to have a real impact on your health and the planet
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But your lifestyle choices do matter for yourself and for others

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