植物性飲食中需要包含的5種關(guān)鍵營養(yǎng)素

植物性飲食中需要包含的5種關(guān)鍵營養(yǎng)素

A meat-free diet is great for your health and the planet's ... just remember to pay attention to these key nutrients.

無肉飲食對你的健康和地球的環(huán)境很重要……記住要注意這些關(guān)鍵營養(yǎng)素。

Alexander Spatari/ Getty Images

For anyone newly embarking on a plant-based diet, a visit with your doctor or a dietician is not a bad idea. But it's also helpful to see a quick summary of the nutrients that may need some extra attention amongst people who are not eating animal products. Here are five key ones to keep in mind.

對于任何一個(gè)剛開始嘗試植物性飲食的人來說，去看你的醫(yī)生或營養(yǎng)師是個(gè)不錯(cuò)的主意。但是，對于那些不吃動(dòng)物產(chǎn)品的人來說，看一份關(guān)于營養(yǎng)成分的快速總結(jié)也是很有幫助的。下面是要記住的5個(gè)關(guān)鍵點(diǎn)。

1. Iron

鐵

Red blood cells love iron; fortunately, steak and liver aren't the only sources of this essential mineral. Dried beans and peas, lentils, enriched cereals, whole-grains, dark leafy green vegetables, and dried fruit (hi, raisins!) are good sources of iron. That said, people who do not eat meat, poultry, or seafood need almost twice as much iron as is listed in recommendations because plant-based iron (nonheme) is not absorbed as readily as the heme iron of animal foods.

紅血球喜歡鐵;幸運(yùn)的是，牛排和肝臟并不是這種必需礦物質(zhì)的唯一來源。干豆、豌豆、扁豆、營養(yǎng)豐富的谷物、全谷類、深色綠葉蔬菜和干果(葡萄干!)都是很好的鐵來源。也就是說，不吃肉類、家禽或海鮮的人需要的鐵量幾乎是推薦量的兩倍，因?yàn)橹参镄澡F(非血紅素)不像動(dòng)物性食物中的血紅素鐵那樣容易吸收。

The recommendation for non-vegetarian adult men 19 to 50 years old is 8 mg; non-vegetarian adult women of the same age range should aim for 18 mg. For those not eating meat, then, the numbers should be doubled.

19到50歲的成年非素食者的推薦攝入量為8毫克;同年齡段的成年非素食女性的目標(biāo)應(yīng)該是18毫克。對于那些不吃肉的人來說，這個(gè)數(shù)字應(yīng)該翻倍。

2. Calcium

鈣

We need calcium to keep our bones strong – and most people get theirs from milk and dairy foods. If you are not eating dairy, calcium can be found in dark green vegetables – think turnip and collard greens and broccoli. It is also in calcium-enriched and fortified products like juices, cereals, soy milk and tofu.

我們需要鈣來保持骨骼強(qiáng)壯——大多數(shù)人從牛奶和奶制品中獲取鈣。如果你不吃奶制品，鈣可以在深綠色蔬菜中找到，比如蘿卜、羽衣甘藍(lán)和花椰菜。它還存在于果汁、谷物、豆奶和豆腐等富含鈣和強(qiáng)化食品中。

3. Vitamin D

維生素D

Vitamin D is important for bone health, immune function and keeping inflammation in check – and importantly for those on a plant-based diet, it helps the gut absorb calcium. But it's a tricky one since it doesn't naturally occur in very many foods. If you spend time in the sun, you're probably pretty good – though Vitamin D deficiency can lead to rickets in children and osteomalacia in adults. It is added to fortified products like some brands of milk, soy and rice milk, and some cereals. If you don't eat enough fortified foods, and you have limited sun exposure, you may need a vitamin D supplement, notes the Mayo Clinic.

維生素D對骨骼健康、免疫功能和控制炎癥很重要——對那些吃植物性飲食的人來說更重要的是，它有助于腸道吸收鈣。但這是一個(gè)棘手的問題，因?yàn)樗⒉皇翘烊淮嬖谟诤芏嗍澄镏?。如果你花時(shí)間在陽光下，你可能會(huì)很好——盡管維生素D缺乏會(huì)導(dǎo)致兒童佝僂病和成人骨軟化癥。它被添加到強(qiáng)化食品中，比如一些品牌的牛奶、大豆、米奶和一些谷物。梅奧診所指出，如果你沒有吃足夠的強(qiáng)化食品，又很少曬太陽，你可能需要補(bǔ)充維生素D。

4. Vitamin B-12

維生素b - 12

Vitamin B-12 supports the body’s nerve and blood cells and helps prevent anemia. Since it is only found in animal products – not plants – it can be one of the more obvious nutrients for vegans to pay attention to. Lacto-ovo vegetarians can get sufficient amounts in milk, eggs, and other dairy products. Vegans can look for B-12 fortified foods like nutritional yeast, cereals, breads, etc. It is also included in multi-vitamins.

維生素B-12支持身體的神經(jīng)和血細(xì)胞，有助于預(yù)防貧血。因?yàn)樗淮嬖谟趧?dòng)物產(chǎn)品中，而不是植物中，所以它是素食者需要注意的更明顯的營養(yǎng)素之一。乳蛋素食者可以從牛奶、雞蛋和其他乳制品中獲得足夠的量。純素食者可以尋找B-12強(qiáng)化食品，如營養(yǎng)酵母、谷物、面包等。它也包含在多種維生素中。

5. Protein

蛋白質(zhì)

We need protein to keep our skin, bones, muscles and organs healthy. It is obviously in animal products, but one can get enough protein from plants as well, especially if you eat a variety of them throughout the day, notes Mayo, adding that "plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains."

我們需要蛋白質(zhì)來保持皮膚、骨骼、肌肉和器官的健康。很明顯，它存在于動(dòng)物產(chǎn)品中，但是一個(gè)人也可以從植物中獲得足夠的蛋白質(zhì)，特別是如果你每天吃各種各樣的植物，梅奧說，“植物來源包括豆制品和肉類替代品，豆類，小扁豆，堅(jiān)果，種子和全谷物。”