植物性飲食對(duì)健康的5個(gè)顯著好處

植物性飲食對(duì)健康的5個(gè)顯著好處

Aside from being so much better for the planet, a plant-based diet may be best for human health as well.

除了對(duì)地球有益之外，植物性飲食可能對(duì)人類健康也是最好的。

The importance of eating less meat and dairy from an environmental perspective has been big news lately – but what's in it for us? I mean, aside from having enough food to feed the masses and avoiding apocalyptic climate change and stuff. As it turns out, research shows that plant-based diets are cost-effective, low-risk interventions that go a long way in improving and maintaining health.

從環(huán)境的角度來看，少吃肉類和奶制品的重要性最近成了大新聞——但這對(duì)我們有什么好處呢?我的意思是，除了有足夠的食物養(yǎng)活大眾和避免災(zāi)難性的氣候變化之類的。事實(shí)證明，研究表明，植物性飲食是成本效益高、風(fēng)險(xiǎn)低的干預(yù)措施，在改善和維持健康方面大有裨益。

©. Magnanatka

In a report published in The Permanente Journal, a publication of the Permanente Medical Group, a group of doctors laid out the research in order to present physicians an update on plant-based diets. Their advice was unequivocal:

在永久醫(yī)療集團(tuán)出版的《永久醫(yī)學(xué)雜志》上發(fā)表的一篇報(bào)告中，一組醫(yī)生列出了這項(xiàng)研究，目的是向醫(yī)生們介紹植物性飲食的最新情況。他們的建議是明確的:

"Many physicians are not stressing the importance of plant-based diets as a first-line treatment for chronic illnesses."

“許多醫(yī)生并沒有強(qiáng)調(diào)植物性飲食作為慢性疾病一線治療的重要性。”

Permanente is the largest medical group in the United States – it includes 9,000 physicians and 35,000 nurses – so suffice to say that this recommendation is pretty sweeping. The authors reviewed existing studies that included vegan, vegetarian, and Mediterranean diets – here are the findings they highlight:

永久醫(yī)療是美國(guó)最大的醫(yī)療集團(tuán)，包括9000名醫(yī)生和35000名護(hù)士，所以說這個(gè)建議是相當(dāng)廣泛的。作者回顧了現(xiàn)有的研究，包括純素食、素食和地中海飲食——以下是他們的發(fā)現(xiàn):

1. Lower rates of obesity

較低的肥胖率

From the studies reviewed, the authors point out these conclusions (note that they often use "vegan" and "vegetarian" interchangeably):

從研究綜述中，作者指出這些結(jié)論(注意他們經(jīng)常交替使用“純素食者”和“素食者”):

• A vegan or vegetarian diet is highly effective for weight loss.

純素食或素食飲食對(duì)減肥非常有效。

• Weight loss in vegetarians is not dependent on exercise and occurs at a rate of approximately 1 pound per week.

素食者的體重減輕不依賴于運(yùn)動(dòng)，大約每周減輕1磅。

• Vegetarian diets are nutrient dense and can be recommended for weight management without compromising diet quality.

素食營(yíng)養(yǎng)豐富，可推薦用于控制體重而不影響飲食質(zhì)量。

• Epidemiologic studies indicate that vegetarian diets are associated with a lower BMI and a lower prevalence of obesity in adults and children.

流行病學(xué)研究表明素食飲食與較低的BMI和較低的成人和兒童肥胖癥患病率有關(guān)。

2. Prevention and management of diabetes

糖尿病的預(yù)防和管理

Here are the takeaways on a plant-based diet and diabetes:

以下是植物性飲食對(duì)糖尿病的影響:

• Vegetarians have approximately half the risk of developing diabetes as nonvegetarians.

與非素食者相比，素食者患糖尿病的風(fēng)險(xiǎn)約為前者的一半。

• Nonvegetarians were 74 percent more likely to develop diabetes over a 17-year period than vegetarians.

在17年的時(shí)間里，非素食者比素食者患糖尿病的幾率高74%。

3. Lower risk of heart disease

降低患心臟病的風(fēng)險(xiǎn)

These are some of the thing they found when reviewing heart disease research:

這是他們?cè)诨仡櫺呐K病研究時(shí)發(fā)現(xiàn)的一些東西:

• In one study, 82 percent of patients with heart disease who followed a plant-based diet had some level of regression of atherosclerosis. Comprehensive lifestyle changes appear to be the catalyst that brought about this regression of even severe coronary atherosclerosis after only one year.

在一項(xiàng)研究中，82%遵循植物性飲食的心臟病患者動(dòng)脈粥樣硬化有一定程度的消退。生活方式的全面改變似乎是導(dǎo)致嚴(yán)重冠狀動(dòng)脈粥樣硬化在一年之后消退的催化劑。

• Low-density lipoprotein decrease 40 percent at one year and was maintained at 20 percent less than baseline after five years. These reductions are similar to results achieved with lipid-lowering medications.

低密度脂蛋白在一年內(nèi)降低40%，五年后維持在比基線低20%的水平。這些減少的效果與降脂藥物相似。

4. Lower blood pressure

降低血壓

The authors explain that in 2010, the Dietary Guidelines Advisory Committee performed a literature review to identify articles examining the effect of dietary patterns on blood pressure in adults, concluding: "Vegetarian diets were associated with lower systolic blood pressure and lower diastolic blood pressure."

作者解釋說，在2010年，膳食指南咨詢委員會(huì)進(jìn)行了一項(xiàng)文獻(xiàn)審查，以確定研究飲食模式對(duì)成年人血壓影響的文章，結(jié)論是:“素食與較低的收縮壓和舒張壓相關(guān)。”

5. Increased longevity

延長(zhǎng)壽命

The Dietary Guidelines Advisory Committee also performed a review to determine the effect of plant-based diets on stroke, cardiovascular disease, and total mortality in adults. They found that plant-based diets were associated with a reduced risk of cardiovascular disease and mortality compared with non-plant-based diets.

膳食指南咨詢委員會(huì)還進(jìn)行了一項(xiàng)審查，以確定植物性飲食對(duì)中風(fēng)、心血管疾病和成人總死亡率的影響。他們發(fā)現(xiàn)，與非植物性飲食相比，植物性飲食能降低心血管疾病和死亡率的風(fēng)險(xiǎn)。