為什么選擇食用植物或動物蛋白會影響壽命?

為什么選擇食用植物或動物蛋白會影響壽命?

Protein is an essential nutrient for the human body. The meat, eggs, beans and other foods we eat every day are very high in protein. However, the protein in each food is different.

蛋白質(zhì)是人體必需的營養(yǎng)素。我們每天吃的肉、蛋、豆類和其他食物蛋白質(zhì)含量很高。然而，每種食物中的蛋白質(zhì)是不同的。

According to the source, the proteins in meat, eggs, milk belong to animal proteins, and the proteins in beans and nuts belong to plant proteins.

從來源來看，肉、蛋、牛奶中的蛋白質(zhì)屬于動物蛋白，豆類和堅(jiān)果中的蛋白質(zhì)屬于植物蛋白。

Recently, the famous medical journal JAMA Internal Medicine has published a research paper on the long-term effects of various protein sources. Results showed that eating more plant protein can significantly reduce the risk of death.

最近，著名醫(yī)學(xué)雜志《JAMA Internal Medicine》發(fā)表了一篇關(guān)于多種蛋白質(zhì)來源的長期影響的研究論文。結(jié)果表明，多吃植物蛋白可以顯著降低死亡風(fēng)險。

The study was led by researchers from the National Cancer Institute at the National Institutes of Health (NIH). They conducted research on more than 400,000 volunteers from six states in the United States, including 237,000 men and 179,000 women.

這項(xiàng)研究是由美國國家衛(wèi)生研究院(NIH)的國家癌癥研究所的研究人員領(lǐng)導(dǎo)的。他們對來自美國六個州的40多萬名志愿者進(jìn)行了研究，其中包括23.7萬名男性和17.9萬名女性。

To clarify the relationship between plant protein intake and overall mortality and specific death rates, the researchers followed volunteers for 16 years and collected basic information, lifestyle and Their diet information. At the same time, the number and cause of the deaths of volunteers for 16 years were recorded.

為了弄清植物蛋白攝入量與總體死亡率和特定死亡率之間的關(guān)系，研究人員對志愿者進(jìn)行了16年的跟蹤，并收集了他們的基本信息、生活方式和飲食信息。同時，記錄了16年來志愿者的死亡人數(shù)和死亡原因。

After a comparative analysis of diet data and death data, the researchers found that eating a lot of plant protein can significantly reduce the risk of death.

通過對飲食數(shù)據(jù)和死亡數(shù)據(jù)的對比分析，研究人員發(fā)現(xiàn)，食用大量植物蛋白可以顯著降低死亡風(fēng)險。

Specifically: Every 3% increase in the percentage of vegetable protein in the daily energy intake (replacing animal protein), the risk of premature death will be reduced by 10%. Not only that, the risk of cardiovascular death for men and women also decreased by 11% and 12% respectively. For every 1,000 kcal calories, for every 10 grams increase in plant protein (instead of animal protein), the risk of death in men and women can be reduced by 12% and 14%, respectively.

具體來說:每日能量攝入中植物蛋白的百分比每增加3%(取代動物蛋白)，早死的風(fēng)險就會降低10%。不僅如此，男性和女性死于心血管疾病的風(fēng)險也分別下降了11%和12%。每增加1000千卡熱量，每增加10克植物蛋白(而不是動物蛋白)，男性和女性的死亡風(fēng)險可分別降低12%和14%。

The researchers also analyzed in detail the results of replacing four main animal protein sources: red meat, white meat, dairy products and eggs.

研究人員還詳細(xì)分析了替代四種主要動物蛋白來源的結(jié)果:紅肉、白肉、乳制品和雞蛋。

Data show that replacing eggs with plant proteins reduces the risk of premature death for men and women by 24% and 21% respectively, replacing red meat with plant proteins helps reduce the risk of premature death for men and women. 13% and 15% respectively.

數(shù)據(jù)顯示，用植物蛋白代替雞蛋可以分別降低24%和21%的男性和女性過早死亡的風(fēng)險，用植物蛋白代替紅肉有助于降低男性和女性過早死亡的風(fēng)險率分別為13%和15%。

It can be found that eating a lot of plant proteins is beneficial for health and is also beneficial for reducing cardiovascular disease mortality. As it is often said, "Eating meat is not as good as eating tofu, beans can help save money while also nutritious", and that's true.

可以發(fā)現(xiàn)，食用大量的植物蛋白對健康有益，也有利于降低心血管疾病的死亡率。俗話說，“吃肉不如吃豆腐，豆類既省錢又有營養(yǎng)”，這是真的。

In this regard, nutritionists explain that plant proteins contain a lot of fiber, antioxidants, vitamins and minerals. Protein in meat often contains saturated fat, cholesterol, sodium, etc., which are harmful to health.

在這方面，營養(yǎng)學(xué)家解釋說，植物蛋白含有大量纖維、抗氧化劑、維生素和礦物質(zhì)。肉類中的蛋白質(zhì)通常含有飽和脂肪、膽固醇、鈉等，對健康有害。

Because eating lots of plant proteins has many benefits, we have to talk about soy and its products again.

因?yàn)槌源罅康闹参锏鞍子泻芏嗪锰帲覀儾坏貌辉俅握務(wù)摯蠖购退漠a(chǎn)品。

Do not underestimate the nutritional value of tiny peas, soy protein is the highest quality plant protein. In addition, soybeans and their products also contain functional ingredients such as fiber, soy isoflavones and soy phospholipids. Because of its high nutritional value, soybeans are called "meat that grows from the ground".

不要低估了豌豆的營養(yǎng)價值，大豆蛋白是最高質(zhì)量的植物蛋白。此外，大豆及其制品還含有纖維、大豆異黃酮和大豆磷脂等功能性成分。由于其高營養(yǎng)價值，大豆被稱為“從地里長出來的肉”。

It is important to remind people that starchy beans like green beans, red beans, peas, white beans and kidney beans are not soy products. Starch beans nutrition is closer to cereals. If you want to eat a lot of plant protein, you still have a clear perception.

需要提醒的是，淀粉類的豆類，如青豆、紅豆、豌豆、白豆和蕓豆，都不是豆制品。淀粉豆的營養(yǎng)更接近谷類。如果你想吃大量的植物蛋白，你仍然有一個清晰的感知。