吃素一个月,身体会发生哪些变化
文章来源:未知 文章作者:enread 发布时间:2022-06-20 04:11 字体: [ ]  进入论坛
(单词翻译:双击或拖选)
Reduced body weight
体重减轻
 
"Eliminating any major food group, in this case animal proteins, can cause a calorie deficit," says Kailey Proctor, an oncology dietitian1 with the Center for Cancer Prevention and Treatment at St. Joseph Hospital in Orange County, California.
加利福尼亚州奥兰治县圣约瑟医院癌症防治中心的肿瘤学营养师凯莉·普罗克特说:“减少任何一大类食物的摄入量都会导致热量不足,这里说的是减少动物蛋白。”
 
Many Americans consume a diet that's heavy in processed, high-fat meats, which also tend to be high in calories and saturated2 fat. Removing those animal proteins can mean a reduction in calories, Proctor explains.
很多美国人平时吃大量加工肉制品,这些肉制品脂肪含量高,热量和饱和脂肪含量也很高。普罗克特解释道,减少这些动物蛋白的摄入可能意味着热量的减少。
 
Instead of high-fat and calorie-dense proteins like bacon and beef, vegans get their protein from plant-based sources such as: Tofu. Tempeh1. Beans. Soy milk. Legumes.
纯素食者摄入的蛋白质来自植物性食物,例如豆腐、豆豉、豆子、豆奶、豆类植物,而不是培根、牛肉这类食物中的高脂肪、高热量蛋白质。
 
"This can lead to weight loss, and considering that two-thirds of Americans are overweight or obese3, this can have a positive impact on body composition2 and health markers," such as blood pressure and triglyceride (a type of fat) levels in the blood, Proctor says.
普罗克特表示:“这能使体重减轻。考虑到有三分之二的美国人超重或肥胖,吃纯素食对体成分和健康指标都有积极影响。”指标包括血压和血液中甘油三酸酯(一种脂肪)的水平。
 
Improved heart and vascular4 health
心血管健康改善
 
"Diets high in fruits, vegetables and whole grains can lower triglycerides and cholesterol5 thereby6 reducing the risk of heart disease," Procter says. Plant-based protein sources such as tofu and tempeh have no cholesterol3 – cholesterol is a fatty substance that only comes from animal products. It can build up in the vascular system, leading to blockages7 that could trigger heart attacks or strokes. Eliminating animal products removes cholesterol from the diet, which could reduce your risk of heart disease.
普罗克特说:“以水果、蔬菜和全谷类为主的日常饮食能够降低甘油三酸酯和胆固醇水平,从而降低患心脏病的风险。”胆固醇是一种只存在于动物制品中的脂肪物质,会在血管系统中堆积,引起血管堵塞,从而导致心脏病发作或中风。像豆腐、豆豉这样富含植物蛋白的食物中不含胆固醇。不吃动物制品可以避免在日常饮食中摄入胆固醇,从而降低患心脏病的风险。
 
What's more, a vegan diet tends to be lower in sodium8 than some other types of diets because most fruits and vegetables are low in sodium. Because sodium can increase blood pressure levels, lowering your consumption of salt and sodium may also contribute to better heart and vascular health.
此外,由于大多数水果和蔬菜的钠含量不高,纯素食的钠摄入量比其他饮食习惯更低。钠会使血压升高,所以少吃盐和钠也更加有益于心血管健康。
 
Improved blood sugar control
血糖控制改善
 
Because being overweight or obese is a major risk factor for developing diabetes9, losing weight can lower that risk. One study published in the journal Nutrients10 in 2018, for example, followed overweight people with no history of diabetes after they switched to a vegan diet for 16 weeks. Those people saw improvements in insulin4 sensitivity and better function of the pancreatic5 cells responsible for producing and releasing insulin. This led to improvements in blood sugar levels.
由于引发糖尿病的一大危险因素是超重或肥胖,所以减肥能够降低患糖尿病的风险。例如,2018年《营养学》杂志上发表了一篇研究论文:在无糖尿病史的超重人群改吃纯素食后,研究人员对他们进行了为期16周的跟踪调查。研究发现,这群人的胰岛素敏感性上升,负责生产和释放胰岛素的胰腺细胞功能加强,血糖水平从而得到了改善。
 
Reduced joint11 pain
关节痛缓解
 
Fruits and vegetables contain certain compounds called phytonutrients6 that have an anti-inflammatory effect on cells. Also called antioxidants7, these compounds can help reduce the joint pain, swelling12 and tenderness associated with arthritis13 and other chronic14 conditions of the joints15.
水果和蔬菜中含有某些叫作植物营养素的化合物,能够对抗细胞发炎。这些化合物又叫抗氧化物,能够帮助减轻关节炎和其他慢性关节病引起的关节疼痛、肿胀和压痛。
 
In addition, if you're overweight, losing weight can help reduce stress on achy joints in the lower body. The hips16, knees and ankles bear the weight of the whole body, so weighing less means less pressure – in some cases, a lot less pressure – on the arthritic17 joint.
除此之外,如果超重,减肥能够帮助隐隐作痛的下肢关节减轻受力。臀部、膝盖和脚踝承受着整个身体的重量,体重减轻则意味着受力减轻,有时候能够为患炎症的关节减轻很大受力。
 
Improved bowel18 health
肠道健康改善
 
Because a healthy vegan diet emphasizes consumption of high-fiber19 foods like fruit, vegetables and whole grains, that can lead to better gut20 health and regularity21.
由于健康的纯素食饮食强调吃水果、蔬菜和全谷类等高纤维食物,因而能够帮助改善肠道健康,增强肠道规律性。
 
High-fiber, whole grain foods contain prebiotics, which are natural, nondigestible compounds that help support the growth of helpful bacteria in the gut – i.e., you need prebiotics to form probiotics, which are those beneficial bacteria.
高纤维、全谷类食物中含有益生元,它是一种不可消化的天然化合物,能够促进肠道中有益细菌的生长。也就是说,你需要益生元来产生益生菌,即那些有益细菌。
 
When you're consuming prebiotics and probiotics in adequate amounts, that can help regulate gut health, which science is increasingly learning can contribute to overall good health. High fiber foods also add bulk to the stool, which can make for better regularity and improved gastrointestinal8 health.
摄入的益生元和益生菌达到足够数量时,它们就能帮助调节肠道健康。越来越多的科学研究发现,这有益于整个机体的健康。高纤维食物还能增加粪便体积,从而促进规律排便,改善胃肠健康。
 
Reduced cancer risk
癌症风险降低
 
There's also the potential to reduce your risk of developing cancer, Proctor says. "Vegan diets, when planned correctly, are also very high in fruits, vegetables and whole grains. These plantbased foods have been shown to reduce the risk of cancer due to their high antioxidant and phytonutrient content."
普罗克特说,吃纯素食还有可能降低患癌的风险。“在搭配合理的纯素食饮食中,水果、蔬菜和全谷类的占比也很高。经证实,这些植物性食物由于富含抗氧化物和植物营养素,能够降低患癌的风险。”
 
Covering your nutritional22 bases
保证营养均衡
 
It's important to make sure you're getting adequate amounts of certain nutrients that may be more difficult to get when following a strict vegan diet, Proctor says.
普罗克特表示,确保摄入充足的特定营养素非常重要,这对严格的纯素食者来说也许更难做到。
 
"The term 'vegan' doesn't exactly mean healthy," Proctor cautions. "You can have a vegan cookie," for example, "but at the end of the day, it's still a cookie."
“‘纯素食'一词与益于健康并不等同。”普罗克特提醒,比如“你可以吃一块全素饼干,但归根结底它仍然只是一块饼干”。
 
As with any other type of diet, the emphasis should always be on consuming whole, fresh foods as much as possible. Read labels on any prepared or processed foods so you know what you're eating.
就像其他任何一种饮食习惯一样,应该始终注意尽可能吃天然、新鲜的食物。对于经过制作或加工的食物,要阅读其标贴,知道自己吃的是什么。
 
And Champion recommends transitioning to a vegan lifestyle slowly. "It can feel really overwhelming to go from eating animal products at every meal to eliminating them all overnight. Allow yourself time to find recipes and make a plan."
同时,钱皮恩建议,纯素食生活方式的转变要慢慢进行。“从每餐吃动物制品到突然一口不吃会让人非常不适应。要给自己时间寻找菜谱,制订方案。”
 
Proctor also recommends "combining protein sources to make complete sources of protein." For example, combining rice and beans, or peanut butter and jelly on wheat bread can provide the full complement23 of amino acids your body needs to keep muscles strong.
普罗克特还建议“把含蛋白质食物混在一起吃,从而保证各类蛋白质摄入全面”。例如,大米和豆子一起吃,或者花生酱和果酱抹在全麦面包上一起吃,这能够为身体全面补充氨基酸,保持肌肉强壮。
 
Similarly, look to support adequate protein intake24 by adding soy foods including tofu, tempeh, edamame, soy milk and soy nuts.
同样,可注意添加豆腐、豆豉、毛豆、豆奶和烘焙黄豆等豆类食物,来保证充足的蛋白质摄入。
 
You also need to be sure you're getting enough vitamin B12, which can be problematic for people who follow a vegan diet because vitamin B12 "is only found in animal proteins," Proctor explains. "Vitamin B12 plays a role in red blood cell production, synthesis of DNA25 and RNA as well as keeping our nervous system healthy."
你还需要确保自己摄入了充足的维生素B12。这对纯素食者来说可能是个问题,因为维生素B12“只存在于动物蛋白中”,普罗克特解释说,“维生素B12 对于红细胞的生成、DNA 和RNA 的合成,以及保持神经系统健康都具有重要意义。”


点击收听单词发音收听单词发音  

1 dietitian bvdxT     
n.营养学家
参考例句:
  • You can seek the advice of a nutritionist or dietitian.你可以征求营养师或饮食专家的意见。
  • I have no doubt she would make a good dietitian.毫无疑问她会成为优秀的营养学家。
2 saturated qjEzG3     
a.饱和的,充满的
参考例句:
  • The continuous rain had saturated the soil. 连绵不断的雨把土地淋了个透。
  • a saturated solution of sodium chloride 氯化钠饱和溶液
3 obese uvIya     
adj.过度肥胖的,肥大的
参考例句:
  • The old man is really obese,it can't be healthy.那位老人确实过于肥胖了,不能算是健康。
  • Being obese and lazy is dangerous to health.又胖又懒危害健康。
4 vascular cidw6     
adj.血管的,脉管的
参考例句:
  • The mechanism of this anomalous vascular response is unknown.此种不规则的血管反应的机制尚不清楚。
  • The vascular changes interfere with diffusion of nutrients from plasma into adjacent perivascular tissue and cells.这些血管变化干扰了营养物质从血浆中向血管周围邻接的组织和细胞扩散。
5 cholesterol qrzzV     
n.(U)胆固醇
参考例句:
  • There is cholesterol in the cell of body.人体细胞里有胆固醇。
  • They are determining the serum-protein and cholesterol levels.他们正在测定血清蛋白和胆固醇的浓度。
6 thereby Sokwv     
adv.因此,从而
参考例句:
  • I have never been to that city,,ereby I don't know much about it.我从未去过那座城市,因此对它不怎么熟悉。
  • He became a British citizen,thereby gaining the right to vote.他成了英国公民,因而得到了投票权。
7 blockages 7a8ce9c923a54dedf91f0485f41f78a8     
n.堵塞物( blockage的名词复数 );堵塞,阻塞
参考例句:
  • The storms could increase the risks posed by river blockages. 暴风雨会增加因河道堵塞所造成的危险。 来自互联网
  • An angiogram shows the location and severity of blockages in blood vessels. 冠状动脉造影能够显示血管内的阻塞位置以及阻塞的严重程度。 来自互联网
8 sodium Hrpyc     
n.(化)钠
参考例句:
  • Out over the town the sodium lights were lit.在外面,全城的钠光灯都亮了。
  • Common salt is a compound of sodium and chlorine.食盐是钠和氯的复合物。
9 diabetes uPnzu     
n.糖尿病
参考例句:
  • In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者,医生告诫他们不要吃糖。
  • Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。
10 nutrients 6a1e1ed248a3ac49744c39cc962fb607     
n.(食品或化学品)营养物,营养品( nutrient的名词复数 )
参考例句:
  • a lack of essential nutrients 基本营养的缺乏
  • Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》
11 joint m3lx4     
adj.联合的,共同的;n.关节,接合处;v.连接,贴合
参考例句:
  • I had a bad fall,which put my shoulder out of joint.我重重地摔了一跤,肩膀脫臼了。
  • We wrote a letter in joint names.我们联名写了封信。
12 swelling OUzzd     
n.肿胀
参考例句:
  • Use ice to reduce the swelling. 用冰敷消肿。
  • There is a marked swelling of the lymph nodes. 淋巴结处有明显的肿块。
13 arthritis XeyyE     
n.关节炎
参考例句:
  • Rheumatoid arthritis has also been linked with the virus.风湿性关节炎也与这种病毒有关。
  • He spent three months in the hospital with acute rheumatic arthritis.他患急性风湿性关节炎,在医院住了三个月。
14 chronic BO9zl     
adj.(疾病)长期未愈的,慢性的;极坏的
参考例句:
  • Famine differs from chronic malnutrition.饥荒不同于慢性营养不良。
  • Chronic poisoning may lead to death from inanition.慢性中毒也可能由虚弱导致死亡。
15 joints d97dcffd67eca7255ca514e4084b746e     
接头( joint的名词复数 ); 关节; 公共场所(尤指价格低廉的饮食和娱乐场所) (非正式); 一块烤肉 (英式英语)
参考例句:
  • Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
  • Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。
16 hips f8c80f9a170ee6ab52ed1e87054f32d4     
abbr.high impact polystyrene 高冲击强度聚苯乙烯,耐冲性聚苯乙烯n.臀部( hip的名词复数 );[建筑学]屋脊;臀围(尺寸);臀部…的
参考例句:
  • She stood with her hands on her hips. 她双手叉腰站着。
  • They wiggled their hips to the sound of pop music. 他们随着流行音乐的声音摇晃着臀部。 来自《简明英汉词典》
17 arthritic b5cc95cfe3db715aae328bc7f927f4c8     
adj.关节炎的
参考例句:
  • Somehow the geriatric Voyager 2, arthritic and partially deaf, managed to reach Neptune. 得了关节炎而且局部变聋、衰老的“旅行者2号”最后总算抵达海王星。 来自百科语句
  • Femoral head ostectomy is a surgery performed on severely arthritic dogs. 股骨断截骨术’都是针对关节炎严重的狗狗的手术。 来自互联网
18 bowel Bszzy     
n.肠(尤指人肠);内部,深处
参考例句:
  • Irritable bowel syndrome seems to affect more women than men.女性比男性更易患肠易激综合征。
  • Have you had a bowel movement today?你今天有排便吗?
19 fiber NzAye     
n.纤维,纤维质
参考例句:
  • The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
  • The material must be free of fiber clumps.这种材料必须无纤维块。
20 gut MezzP     
n.[pl.]胆量;内脏;adj.本能的;vt.取出内脏
参考例句:
  • It is not always necessary to gut the fish prior to freezing.冷冻鱼之前并不总是需要先把内脏掏空。
  • My immediate gut feeling was to refuse.我本能的直接反应是拒绝。
21 regularity sVCxx     
n.规律性,规则性;匀称,整齐
参考例句:
  • The idea is to maintain the regularity of the heartbeat.问题就是要维持心跳的规律性。
  • He exercised with a regularity that amazed us.他锻炼的规律程度令我们非常惊讶。
22 nutritional 4HRxN     
adj.营养的,滋养的
参考例句:
  • A diet lacking in nutritional value will not keep a person healthy.缺乏营养价值的饮食不能维持人的健康。
  • The labels on food products give a lot of information about their nutritional content.食品上的标签提供很多关于营养成分的信息。
23 complement ZbTyZ     
n.补足物,船上的定员;补语;vt.补充,补足
参考例句:
  • The two suggestions complement each other.这两条建议相互补充。
  • They oppose each other also complement each other.它们相辅相成。
24 intake 44cyQ     
n.吸入,纳入;进气口,入口
参考例句:
  • Reduce your salt intake.减少盐的摄入量。
  • There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。
25 DNA 4u3z1l     
(缩)deoxyribonucleic acid 脱氧核糖核酸
参考例句:
  • DNA is stored in the nucleus of a cell.脱氧核糖核酸储存于细胞的细胞核里。
  • Gene mutations are alterations in the DNA code.基因突变是指DNA密码的改变。
TAG标签: foods nutrients vegan
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