Evidence is mounting that the healthiest diets are loaded with plant foods (vegetables, fruits and beans) and short on animal foods (meat, fish, poultry and dairy products), especially those with a high fat content.证据显示最健康的饮食富含植物食品(蔬菜、水果及豆类)、短动物食品(肉、鱼、家禽和奶制品)尤其是高脂肪含量.
"A diet rich in fruits and vegetables plays a role in reducing the risk of all the major causes of illness and death," says Walter Willet, Head of the Nutrition Department at the Harvard School of Public Health."丰富的水果和蔬菜的饮食起着减轻风险的主要成因生老病死,"沃尔特说willet、营养部组长在哈佛公共卫生学院.
To many people, vegetarian is a loaded word.对于许多人来说,素食是一个装字. It typically refers to people who never eat meat, fish or poultry for ethical, religious or health reasons.它通常是指那些从未吃肉,鱼或家禽道德、宗教或健康原因. Vegans also avoid all dairy products and eggs.素食者也避免所有乳制品、蛋. But scientists are more interested in how often - not whether - people eat animal foods.但是科学家们更感兴趣多久--不是人吃动物食品. And much of their research points to the same conclusion: people should eat fewer animal foods and more plant foods, especially fruits and vegetables.他们的研究表明,许多相同的结论:人们更应该多吃少动物食品厂食品,特别是水果和蔬菜. Why?为什么? Here are 10 reasons - some related to health, some not.这里有10个理由-与健康部分,有些不是.
1.1. Cancer癌症
"The scientific base is very strong suggesting that fruits and vegetables are protective elements for all gastrointestinal cancers and all smoking-related cancers," says Tim Byers, professor of Preventive Medicine at the University of Colorado Health Sciences Center in Denver."科学的基础是非常强烈暗示水果和蔬菜保护消化道癌症和所有要素全部与吸烟有关的癌症",彭添、预防医学教授在科罗拉多大学卫生科学中心在丹佛. That includes cancers of the lung, colon, stomach, mouth, larynx, esophagus and bladder.这包括肺癌、结肠癌、胃癌、口腔、喉头、食道和膀胱. And a recent study found that lycopene - a carotenoid in tomatoes and tomato sauce - may protect against prostate cancer.而最近的研究发现,番茄红素--番茄酱、番茄胡萝卜素可能防止前列腺癌症.
It's not clear how fruits and vegetables may reduce cancer risk.它不清楚蔬果可减少癌症的风险. It could be their phytochemicals - things like carotenoids, vitamins C and E, selenium, indoles, flavonoids, phenols and limonene.可他们植物-胡萝卜素一样东西,维他命C和E、硒、吲哚、黄酮类、酚类、柠檬.
There is also evidence that high-fibre grains like wheat bran can reduce cancer risk.还有证据显示,高纤维的谷物如麸皮可降低癌症的风险. "Fibre has a beneficial effect in preventing colon cancer," says David Jenkins, a fibre expert at the University of Toronto."纤维有利于预防结肠癌的作用,"大卫詹金斯说,在多伦多大学的专家纤维. And pasta, rice and other grains can replace the animal foods - red meat, in particular - that may increase the risks of some cancers.而面食、大米和其它谷物可以取代动物食品红色肉类、特别是考虑到可能增加某些癌症的风险.
"Men who eat red meat as a main dish five or more times a week have four times the risk of colon cancer of men who eat red meats less than once a month," says Edward Giovannucci of Harvard Medical School."男人吃红色肉类作为主菜5次以上,每周有四次危险结肠癌男人吃红色肉少于每月一次",哈佛大学医学院的爱德华giovannucci学校. Heavy red-meat eaters were also twice as likely to get prostate cancer in his study of 50,000 male health professionals.重型红色肉类也吃两倍容易在他的研究前列腺癌的男性健康专业50,000.
That's just one study.这就是一个学习. Looking at others, says Lawrence Kushi of the University of Minnesota, "the evidence is quite consistent that red meat is associated with a higher risk of colon - possibly prostate - cancer".看别人说的劳伦斯kushi明尼苏达大学"证据是相当一致认为红色肉类与风险较高结肠可能前列腺癌症".
But even lean red meat seems to increase the risk of colon cancer.就连似乎精益红色肉类会增加患结肠癌的危险. "It could be the carcinogens created when meat is cooked or meat's highly available iron, or something else in meat," speculates Willett."这可能是致癌物质,是造成当肉煮熟或肉的高供应铁还是什么肉",推测Willett着.
2.Heart disease2.heart病
A plant-based diet with lots of fruits and vegetables can reduce the risk of heart disease.植物化饮食大量蔬果可以减少罹患心脏病. For the last 20 years, heart experts have emphasised cutting saturated fat and cholesterol intake, but plants may protect the heart in other ways.在过去20年中,心脏专家都强调切削饱和脂肪和胆固醇的摄入量,但是植物可以通过其他方法保护心脏. Among them:其中:
* Soluble Fibre: "To reduce your risk of heart disease, you may want to eat more beans, peas, oats, and barley," says Jenkins, because their "sticky" soluble fibre seems to help lower blood cholesterol.*可溶性纤维:"你减少心脏疾病的危险,你要多吃豆类,豌豆、燕麦、和大麦,"詹金斯说,因为他们的"粘"可溶性纤维似乎有助于降低血液中胆固醇.
* Folic Acid: "The evidence that folic acid reduces the risk of heart disease is pretty strong," says Willet.*叶酸:"证据表明叶酸可减少罹患心脏病的有力",willet. Folic acid, a B-vitamin, lowers blood levels of a harmful amino acid called homocysteine.叶酸,B型维他命,降低血中有害的氨基酸称为半胱氨酸. "And fruits and vegetables are a major source of folic acid," he adds."水果和蔬菜是叶酸的主要来源,"他说.
* Antioxidants: a growing body of evidence suggests that LDL ("bad") cholesterol damages arteries only when it has been oxidised (combined with oxygen).*抗氧化剂:越来越多的证据表明,低密度脂蛋白("坏")胆固醇动脉损害时才被氧化(合并氧气). That's why researchers believe that antioxidants like vitamin E may protect the heart.这也正是为什么研究者认为维生素E抗氧化剂可以保护心脏一样. And many of the phytochemicals in fruits and vegetables are antioxidants.许多水果和蔬菜的植物化学抗氧化剂.
* Squeezing Out Saturates: if you eat lots of plant foods, there's simply less room for the saturated animal fats that clog arteries.*挤掉饱和:如果你吃了很多食品厂、有那么简单空间,甚至阻塞动脉的饱和动物脂肪.
3.3. Stroke中风
There's a lot of evidence showing that fruits and vegetables are beneficial for reducing the risk of stroke," says Willet. For example, in a 20-year study of 832 middle-aged men, the risk of stroke was 22 per cent lower for every three servings of fruits and vegetables the men ate each day. Again, no one's sure if it's the potassium, magnesium, fibre or other components of fruits and vegetables that prevent arteries from clogging in the brain.有许多证据显示水果和蔬菜有利于降低中风危险的",willet.例如,在为期20年的研究832个中年男子,风险中风降低22%,每3料理吃水果和蔬菜的男人每天.再次,没有人知道的钾、镁、纤维或其它部件水果和蔬菜,防止脑动脉堵塞来自.
4.4. Diverticulosis & Constipation便秘及憩室
High-fibre grains - especially wheat bran - can help prevent constipation.高纤维谷物尤其麸皮-有助于防止便秘. That's not trivial in a country like the US that spends millions a year on laxatives.这恐怕不是小事,一个国家像美国每年花费数百万泻剂.
Diverticulosis is also common.憩室也是常见. About 30 to 40 per cent of people over 50 have it, though most have no symptoms.约30至50人的40%多,虽然大部分都没有症状. Others experience bleeding, constipation, diarrhea, flatulence, pain, or diverticulitis (that's when the pouches - or diverticula - that form in the walls of the colon get inflamed).别人的经验出血、便秘、腹泻、胀气、疼痛,或憩室(也就是当邮袋或憩室--墙上的形式得到大肠发炎).
"In our studies, it's clear that fibre both from bran and from fruits and vegetables is protective," says Willet."在我们的研究,明明是从纤维麸皮、水果和蔬菜是从保护",willet. Men who ate the least fibre (13 grams or less a day) were almost twice as likely to get diverticulosis as men who ate the most fibre (at least 32 grams of fibre a day).男人最吃纤维(克或少于13天)几乎两倍容易憩室男人吃最纤维(至少每天32克纤维).
5.5. Other diseases其他疾病
Plant-rich diets may prevent other illnesses:植物饵料丰富,可预防其他疾病:
* Macular Degeneration: a carotenoid called lutein - which is found mostly in leafy greens - may help prevent the deterioration of the retina that causes blindness in older people.*黄斑变性:一个叫胡萝卜素叶黄素-发现大多是叶滚-可能有助于防止地球的老年人视网膜造成盲目性. "In our study, people who ate spinach or collard greens two to four times a week had half the estimated risk of macular degeneration compared with those who ate them less than once a month," says Johanna Seddon of Harvard Medical School."在我们的学习市民吃菠菜或collard滚每周二至四倍的风险估计有一半黄斑变性人比那些吃不到每月一次的",社会福利署II哈佛医学院.
* Neural Tube Defects: folic acid supplements can reduce the risk of spina bifida and other neural tube birth defects.*神经管缺陷:叶酸补充剂可减少脊柱裂和其它神经管先天缺陷. Folic acid from foods (mostly fruits and vegetables) may also cut the risk.叶酸由食物(大部分蔬果)亦可降低风险.
* Diabetes: "We found a lower risk of adult-onset diabetes in people who ate more whole grains," says Willet.*糖尿病:"我们发现了风险较低成人糖尿病发病多市民吃全粮",说willet.
6.6. Safer food食品安全
Some of the deadliest food-borne illnesses enter the body via animal foods.一些致命食物传染的疾病,经动物食物进入人体. "Ground beef is the most likely source of E. Coli 0157:H7. Poultry carry Salmonella and Campylobacter, and the consumption of raw shellfish has caused infection with Vibrio vulnificus," says David Swerdlow of the Centers for Disease Control in Atlanta."地面牛肉是最可能的来源E大肠杆菌0157:H7等.家禽携带沙门氏菌、弯曲、而食用贝类原料弧菌感染引起的",大卫的swerdlow疾病中心在亚特兰大的控制.
Any raw food - including fruits or vegetables - can carry harmful bacteria.任何生食--包括水果或蔬菜-可携带有害病菌. "For example, recent outbreaks of Salmonella have been associated with cantaloupe, tomatoes and alfalfa sprouts," says Swerdlow."例如,最近爆发的沙门氏菌已与厚皮甜瓜、番茄、苜蓿苗",swerdlow. But meat, seafood and poultry are the most likely culprits in food-borne illness.但肉类、海鲜和家禽最可能犯经由食物传染的疾病.
7.The environment交通安全态度前测与交通安全环境
"Our eating habits have a tremendous effect on the planet," says Jenkins."我们的饮食习惯对地球产生巨大影响,"詹金斯说. "Eating animals wouldn't harm the environment if it were done on a much smaller scale," explains Alan Durning, Director of North-west Environment Watch in Seattle."食动物不会危害环境若不是做到了规模小得多",艾伦不佳、主任西北部西雅图环境守望.
"Modern meat production involves intensive use - and often misuse - of grain, water, energy and grazing areas," says Durning."现代集约利用涉及生产肉类、常常误-粮食、水、能源和放牧区",不佳. He cites the following examples:他举了几个例子:
* Water pollution: the manure and sewage from stockyards, chicken factories, and other feeding facilities can pollute water supplies.*水污染:从牲畜粪便和污水、鸡肉工厂等污染水源设施可以喂养.
* Air pollution: thirty million tons of methane - a gas that contributes to global warning - comes from manure in sewage ponds or heaps.*空气污染:30万吨甲烷气体有助于全球警报来自粪肥污水池还是一堆.
* Soil erosion: nearly 40 per cent of the world's - and more than 70 per cent of US - grain production is fed to livestock.*水土流失:近40%的世界和70%以上的美国粮食生产喂牲畜. For each pound of meat, poultry, eggs and milk we produce, farm fields lose about five pounds of topsoil.每一斤肉,禽、蛋、奶产品、农田损失约五磅的表土.
* Water depletion: an estimated half of the grain and hay that's fed to beef cattle is grown on irrigated land.*水枯竭:估计有一半的粮食和干草就是喂肉牛是生长于灌溉土地. It takes about 390 gallons of water to produce a pound of beef.约需390加仑水生产一磅牛肉.
* Energy Use: it takes almost ten times more energy to produce and transport livestock than vegetables.*能源使用:需近10倍能量比蔬菜生产及运输牲畜.
* Overgrazing: about 10 per cent of the arid West of the US has been turned into a desert by livestock.*过度:大约10%的美国西部干旱已变成沙漠的牲畜. But some of that land couldn't be used for much else.但部分土地不能用于什么. "That's why my argument isn't for vegetarianism, but for people to reduce the consumption of animal products," maintains Durning."这就是我的论点是不是吃素,但人们减少食用动物产品"保持不佳.
8. Cost成本
Sure, you can spend $7.99 a pound on mesclun or other gourmet foods.当然,你也可以花7.99美元一磅月mesclun或其它美食. But from squash to sweet potatoes, most plants are a downright bargain.但从壁球至蕃薯,大多数植物都是地地道道讨价还价. And the lower price of plants shows up when you eat out.而价格低廉的植物显示出,当你吃晚饭. On Chinese, Indian, and most other restaurant menus, the vegetarian selections are usually cheaper than the meat, seafood and poultry.中国、印度和其他大多数餐厅的菜单,素食选曲通常价格比肉类、海鲜和家禽.
9.Animal welfare9.animal福利
It's unpleasant to think about, but before we slaughter them, the animals we eat are often raised and transported under inhumane conditions.它的不愉快的事情,但在我们的屠宰,我们吃的动物是不人道的情况下,运统御.
10.10. Taste品味
The number-one reason for eating a plant-rich diet is that it tastes good.头号原因吃植物富含膳食就是好吃. The five vegetables that Americans eat most are French fries, tomatoes (mostly as sauce or ketchup), onions, iceberg lettuce, and other potatoes.五个美国人吃的蔬菜大多是薯条、蕃茄(大多为酱或番茄酱)、洋葱、冰山莴苣、土豆等.
But if most Americans shrink the meat, seafood and poultry on their dinner plates, they - or many of their favourite restaurants - wouldn't know what to replace them with.但是如果大多数的美国人减少肉类、海鲜和家禽的晚餐板、他们还是有很多喜爱的餐厅-不知道什么取而代之. You have to go to ethnic restaurants to get interesting plant-based dishes.你必须去争取民族饮食趣味植物制成菜肴. It's no coincidence that ethnic restaurants know how to make vegetable dishes taste good.它的偶然华裔餐馆作菜盘子懂得品尝好. "Fortunately, there's a wealth of experience around the world because almost all traditional diets are plant-based," says Willet."幸好有丰富的经验,因为世界各地几乎所有的传统膳食植物为本",willet.
Yet many Italian, Mexican and other ethnic restaurants have become so Americanised that their vegetables have been largely replaced by meat and cheese.但许多义大利、墨西哥和其他族裔的餐馆都变得这么americanised蔬菜已基本上代替肉类和奶酪. And that's a shame.题的耻辱. In Asian and Mediterranean cuisines, cooking fruits and vegetables is an art form.在亚洲及地中海美食、水果和蔬菜烹调是一种艺术. The Italians don't put tremendous amounts of meat and cheese on pizza, for example.数额巨大的意大利人不把对肉类和奶酪披萨,比如. I had a thin-crust pizza at a traditional restaurant recently with no cheese - just fresh basil, tomatoes and garlic.我有一个薄比萨饼皮在传统餐厅近日无奶酪刚刚新鲜罗勒、大蒜、西红柿. It was totally wonderful.它完全美妙.
Copyright 1996 CSPI.1996CSPI的著作权.
Reprinted/Adapted from转载/改编
Nutrition Action Healthletter营养行动healthletter
