植物性饮食的妙处

 Scientific studies have proved that plant-based proteins are real high-quality proteins and “Eating a large variety of plant-based foods is one of the best things you can do for your health...,” says Melanie Polk, the nutrition education adviser¹ for the American Institute for Cancer Research.

科学证明植物性蛋白质才是真正的优质蛋白。美国癌症研究协会营养教育顾问梅兰妮.波尔克表示：「您能为自己的健康所做的最佳事情之一，就是食用多种植物性食品。」

After many years of study on the associations between diet and disease, Dr. T. Colin Campbell, honorary professor of Nutritional² Biochemistry at Cornell University, USA, pointed³ out that a diet high in animal products produces disease, and a diet high in grains, vegetables and other plant matter produces health. “Nutrients⁴ from animal-based foods increased tumor⁵ development while nutrients from plant-based foods decreased tumor development.” According to Dr. Campbell, “The vast majority of all cancers, cardiovascular diseases, and other forms of degenerative illnesses can be prevented simply by adopting a plant-based diet.”

美国康乃尔大学营养生物化学系荣誉教授哥林.坎贝尔（T. Colin Campbell）经过多年研究饮食与疾病的关系后指出：动物性食品偏高的饮食会产生疾病，而增加榖类、蔬菜和其它植物性食品则可以保持健康。动物性蛋白质对癌症起了推波助澜的作用，而植物性蛋白却可以抑制癌症病情的恶化。根据坎贝尔的研究，大部分的主要癌症、心血管疾病和其它退化性疾病，只要采用植物性饮食就可以预防。

Dr. Caldwell B. Esselstyn Jr., a former internationally known surgeon, prescribed the lowest dose of anti-cholesterol⁶ medicine and minimal-lipid plant diet for patients with cardiovascular disease. He noticed that those who attended this protocol⁷ and adopted a plant-based diet experienced complete relief of angina, and the once-blocked artery⁸ reopened again. Dr. Esselstyn convincingly argues that this diet cannot only prevent and stop the progression of heart disease, but also reverses its effects.

享誉国际的前外科医师艾索斯丁（Dr. Caldwell B. Esselstyn, Jr），让罹患冠状动脉心脏病的患者以最少量的降胆固醇药和非常低脂的植物性饮食来治疗心脏病。心脏病患在参与研究计画并全部实行蔬食食物后，心绞痛等症状都消失，原本阻塞的动脉也畅通了。艾索斯丁确信这种饮食不仅可以预防和终止心脏病的恶化，而且还可扭转病情。

High-quality proteins are easily found in beans, nuts and vegetables that provide different benefits for the body. Here is a quick review of some common foods:

优质蛋白质普遍存在于豆类、蔬菜和坚果，各种蔬食也提供身体多方面的益处，以下简单介绍几种常见的食物：

Adzuki beans (small red beans): Rich in protein, B vitamins, minerals and fiber⁹. Adzuki beans help improve functions of the kidneys, bladder and reproductive organs. They also have the effect of blood nourishment¹⁰, diuresis, anti-dropsy and enhance the cardiac function.

红豆：富含蛋白质、维生素Ｂ群、还有多种矿物质与纤维，有助于改善肾脏、膀胱和生殖系统的功能，也有补血、利尿、消水肿、促进心脏活化等功效。

Soya beans: Several studies have confirmed that consumption of soy products can reduce low-density lipoprotein (LDL), known as the bad cholesterol, and help strengthen the heart. Dr. James Anderson from Virginia Medical Center stated, “All these studies have consistently found an average 3 to 6 percent reduction in blood cholesterol with 25 grams of soy protein daily. Soy foods are one of the few foods that lower cholesterol.” Women who ate more than 13 grams of soy per day had a 35% lower risk of fracture than those who ate less than 5 grams per day. Soya beans are also natural medicine for menopausal women, they not only provide the effect of estrogen, but also reduce the risk of cancer.

黄豆：数项研究证实食用黄豆可减少低密度脂蛋白，亦即所谓坏脂蛋白，而有助于强化心脏。维吉尼亚医学中心的詹姆斯.安德森博士说：「这些研究发现每天摄取廿五公克黄豆蛋白质，血中胆固醇平均可减少百分之三到六，黄豆是少数可以降低胆固醇的食物之一。」妇女每日摄取十三公克以上的黄豆，发生骨折的风险比每日仅摄取五公克的妇女减少三成五。黄豆也是更年期妇女的天然药物，它既能引起雌激素的作用，又可降低致癌的风险。

Black soya beans: Recent studies published in the Journal of Science, Food and Agriculture showed results that black soya beans can reduce the risk of Type II diabetes¹¹. The researchers from Hanyan University, Seoul, Korea, said that eating black soya beans lowers fat and cholesterol levels, a major contributor to type II diabetes. The test group under study showed that eating black soya beans significantly reduces low-density lipoprotein (LDL). Because weight is often a key issue for type II diabetics, black soya is a good choice of food because it is low in fat, high in soluble¹² fiber and a good source of protein. Other beans, vegetables and nuts: One cup of cooked spinach¹³ can serve up to 5 grams of protein. Half a cup of kidney beans provide 7 grams of protein. A handful of almonds offers up to 6 grams in protein. All these foods also carry many other needed nutrients, vitamins, minerals, essential oils and enzymes¹⁴.

黑豆：最近发行的《食物与农业科学期刊》报导，黑豆能降低罹患第二型糖尿病的风险。南韩首尔汉阳大学的研究人员指出，摄食黑豆能降低脂肪与胆固醇，而两者都是造成第二型糖尿病的主因。研究的测试组在摄取黑豆后，低密度脂蛋白大幅降低，由于体重是第二型糖尿病的关键因素，因此黑豆是相当适合摄取的食物，因为黑豆脂肪少，富含可溶性纤维，也是蛋白质的理想来源。其它豆类、蔬菜及坚果：一杯煮熟的菠菜所含蛋白质达五公克，半杯花豆含有七公克蛋白质，用手抓一把杏仁，所含的蛋白质为六公克。这些食物也含有人体所需其它营养素、维生素、重要油脂和酵素。

It is recommended to cook a combination of various accessible beans, brown rice and some other whole grains, and consume a bowl of this grain-bean mix daily with adequate amounts of vegetables and fruits. By this, you will have enough nutrition and bid farewell to many diseases.

建议您不妨将多种当地容易取得的豆类和谷类煮成营养的五谷杂粮饭，每天吃一碗，再搭配充分蔬菜水果，每天的营养就很足够，可以远离很多疾病！

1 adviser   

n.劝告者，顾问

参考例句：

• They employed me as an adviser.他们聘请我当顾问。
• Our department has engaged a foreign teacher as phonetic adviser.我们系已经聘请了一位外籍老师作为语音顾问。

2 nutritional   

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。

3 pointed   

adj.尖的，直截了当的

参考例句：

• He gave me a very sharp pointed pencil.他给我一支削得非常尖的铅笔。
• She wished to show Mrs.John Dashwood by this pointed invitation to her brother.她想通过对达茨伍德夫人提出直截了当的邀请向她的哥哥表示出来。

4 nutrients   

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》

5 tumor   

n.（肿）瘤，肿块(英)tumour

参考例句：

• He was died of a malignant tumor.他死于恶性肿瘤。
• The surgeons irradiated the tumor.外科医生用X射线照射那个肿瘤。

6 cholesterol   

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。

7 protocol   

n.议定书，草约，会谈记录，外交礼节

参考例句：

• We must observe the correct protocol.我们必须遵守应有的礼仪。
• The statesmen signed a protocol.那些政治家签了议定书。

8 artery   

n.干线，要道；动脉

参考例句：

• We couldn't feel the changes in the blood pressure within the artery.我们无法感觉到动脉血管内血压的变化。
• The aorta is the largest artery in the body.主动脉是人体中的最大动脉。

9 fiber   

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。

10 nourishment   

n.食物，营养品；营养情况

参考例句：

• Lack of proper nourishment reduces their power to resist disease.营养不良降低了他们抵抗疾病的能力。
• He ventured that plants draw part of their nourishment from the air.他大胆提出植物从空气中吸收部分养分的观点。

11 diabetes   

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。

12 soluble   

adj.可溶的；可以解决的

参考例句：

• These tablets are soluble in water.这些药片可在水中溶解。
• Camphor is soluble in alcohol.樟脑在酒精中可以溶化。

13 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

14 enzymes   

n. 酶，酵素

参考例句：

• It was said that washing powders containing enzymes remove stains more efficiently. 据说加酶洗衣粉除污更有效。
• Among the enzymes which are particularly effective are pepsin, papain. 在酶当中特别有效的是胃朊酶、木瓜酶。