合理素食, 健康生活

合理素食，健康生活

How To Be A Healthy Vegan

坚持素食主义的小伙伴们看过来！合理食素有益健康，搭配得当才是王道，快来看看你的素食菜单还有什么进步空间~ “If you can look a beef burger in the eye, as it drips with melted cheese from between two soft buns, and happily say you could never eat one again, you may be ready to join the cohort of people turning vegan.如果你能直视牛肉汉堡，看着融化的芝士从两片柔软的圆面包之间溢出来，还能轻松愉快地说再也不吃牛肉汉堡了，那么你可能已经准备好变为素食大军中的一员了。Vegans do not consume any animal products, and their diets instead contain fruits and vegetables, carbohydrates, plant sources of protein such as beans and pulses, and food replacements including soy and almond milk.素食者不吃任何动物制品，他们的饮食包括水果、蔬菜、碳水化合物、植物蛋白，如豆类，还包括一些替代食物，例如豆浆和杏仁露。“The strictest apply this rule to their household items and clothes, while others adopt the ‘flexitarian’ approach - ridding their diets of animal products for weeks at a time.最严格的素食主义者还会把这种理念延伸到家居用品和衣着服饰上面，而其他“弹性素食者”则只是在一段时间里坚持几周之内不食用动物制品。Those who advocate a vegan diet say that, followed properly, it can cut the risk of developing cancer and heart disease.素食拥护者称，只要方式得当，素食可以降低患癌症和心脏病的几率。As with any diet, with careful planning it is possible to live healthily as a vegan. But those who are inexperienced can become deficient in nutrients, such as calcium, iron and vitamin B12.和任何有规律的饮食一样，只要认真计划，吃素食的确可能让身体保持健康。但缺乏经验的素食主义者则可能缺乏营养，比如缺钙、铁或维他命B12。“Dr Thomy Kouremada-Zioga, Hair Transplant Surgeon at The Private Clinic of Harley Street said that many of his clients experience hair thinning because their diets lack substances such as iron and keratin.哈利街私人诊所的毛发移植外科医生Thomy Kouremada-Zioga说，他的很多病人都有脱发问题，因为他们的饮食中缺少铁和角蛋白等物质。Vegans must therefore ensure that they eat enough leafy greens – such as spinach, kale, cabbage and broccoli – to ensure they are getting enough iron, and should consider taking iodine supplements. If not, they risk developing anaemia, meaning the body produces less red blood cells.因此素食主义者需要确保食用足够的绿叶蔬菜以保证摄入足量的铁元素，比如菠菜、羽衣甘蓝、卷心菜和花椰菜，还要注意吃一些富含碘的食品。否则，人体内产生的红细胞减少，会增加患上贫血的危险。“Fortified grains and cereals, meanwhile, top up B12 - which is essential for a healthy nervous system - that are usually found in meats, fish, and other animal products. Beans, wheat, bran and seeds are also good options, as well as dried fruits and nuts.同时，强化谷物和燕麦可以增加维生素B12的摄入，维生素B12对健康的神经系统是至关重要的，通常存在于肉类、鱼类和其他动物制品中。豆类、小麦、麦麸、种子、果干和坚果也是不错的选择。As for calcium, it isn't only lurking in cows milk. The substance, which maintains health bones and teeth, can be found in fortified drinks; calcium-set tofu, seasame seeds and tahini; pulses; dried fruits like raisins. In the UK, the law requires white and brown bread to contain calcium.至于钙元素，牛奶并不是它的唯一来源。钙元素可以保持骨骼和牙齿的健康，强化饮料、含钙豆腐、芝麻和芝麻酱、豆类以及葡萄干等风干水果都富含钙质。在英国，法律规定白面包和黑面包中都应添加钙元素。“However, Dr Zioga also warned against consuming too much fresh soy, because while it gives a boost in protein it also contains inflammatory lectins and phytic acid, both of which actually hinder mineral absorption.然而，Zioga医生也警告我们不要吃太多新鲜大豆，因为大豆虽然能为人体大量补充蛋白质，但也含有炎症性凝集素和植酸，这两种元素都会阻碍矿物质的吸收。 本文由百度翻译&北语高翻联合独家翻译出品。译者:刘馨蓓 校对:李婧 编辑:李婧文章来源:independent

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