对于减肥和全面营养,一项新研究支持植物性饮食

(2012-01-05 18:09:31)

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    根据一项最新发表在《美国饮食营养协会杂志》的新研究,素食不仅对控制体重更好,也比含肉类的饮食更加营养丰富。既然三分之二的美国人需要减肥,这个讯息比以往更加迫切。

  这些新的调查结果是根据一项有13,292人参与的全国健康和营养检查调查的研究。 素食者不仅是比食肉者更苗条,他们的纤维素的摄入量也高出24%和钙的摄入量也高出17%。 素食者也摄取更多的镁、钾、铁、硫胺素、核黄素、叶酸和维生素A、C和E,和更少的脂肪总量、饱和脂肪和胆固醇

  这项研究随附的社论总结说,“坚持植物性饮食的好处超越了实现减肥目标的价值。”具体来说,社论指出,素食者有较低的胆固醇、较低的血压,和“较低患上许多像心脏病、糖尿病癌症高血压的疾病状态的风险。”

  在责任医药内科医生委员会(PCRM),我们经常使用纯素食饮食来帮助人们减肥或改善糖尿病或其它健康问题。 在我们2006年的审查,40项发表过的比较素食者和非素食者的研究中的38项显示,素食者体重较轻。 我们还发现,采用素食或纯素食饮食带来了显着的营养改善。胆固醇与饱和脂肪的摄入量直线下降,同时纤维素、β-胡萝卜素和重要维生素的摄入量上升。 使用哈佛公共卫生学院的另类健康饮食指数(AHEI)评分,我们发现纯素食参与者在此指数的每一类别中脱颖而出。

  因此,这提出了一个质询:如果肉类往往排挤营养丰富的蔬菜、豆类和全谷物,并升高患疾病的风险,为什么会有人推荐它呢?答案是,他们不应该。

  当美国农业部在6月2日公布其最新的“我的盘子”(MyPlate)图时,它看起来非常像PCRM在2009年开发出来没包括肉食类别的“强健餐碟”(PowerPlate)。 但是,取代了PCRM的“荚果类别,”美国农业部选择了“蛋白质”类别,其中包括豆类和大豆制品,以及肉类。虽然美国农业部正在慢慢地走向正确的方向,但是根本没有科学的原因要包括肉类。 避免动物产品是取得良好营养和良好健康的最大利益的关键一步。

  参考文献:

  Farmer B,Larson BT, Fulgoni VL, Rainville AJ, Liepa GU. A vegetarian dietary pattern asa nutrient-dense approach to weight management: an analysis of the Nationalhealth and Nutrition Examination Survey 1999-2004. Journal of the AmericanDietetic Association 2011;111:819-827.

  Turner-McGrievyGM, Barnard ND, Cohen J, Jenkins DJA, Gloede L, Green AA. Changes in nutrientintake and dietary quality among participants with type 2 diabetes following alow-fat vegan diet or a conventional diabetes diet for 22 weeks. Journal of theAmerican Dietetic Association 2008;108:1636-1645.

  Berkow SE, Barnard NB. Vegetarian diets and weight status.Nutrition Reviews 2006;64:175-188.

 

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