植物性饮食对健康的5个显著好处
植物性饮食对健康的5个显著好处
Aside from being so much better for the planet, a plant-based diet may be best for human health as well.
除了对地球有益之外，植物性饮食可能对人类健康也是最好的。
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.
从环境的角度来看，少吃肉类和奶制品的重要性最近成了大新闻——但这对我们有什么好处呢?我的意思是，除了有足够的食物养活大众和避免灾难性的气候变化之类的。事实证明，研究表明，植物性饮食是成本效益高、风险低的干预措施，在改善和维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:
在永久医疗集团出版的《永久医学杂志》上发表的一篇报告中，一组医生列出了这项研究，目的是向医生们介绍植物性饮食的最新情况。他们的建议是明确的:
"Many physicians are not stressing the importance of plant-based diets as a first-line treatment for chronic illnesses."
“许多医生并没有强调植物性饮食作为慢性疾病一线治疗的重要性。”
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:
永久医疗是美国最大的医疗集团，包括9000名医生和35000名护士，所以说这个建议是相当广泛的。作者回顾了现有的研究，包括纯素食、素食和地中海饮食——以下是他们的发现:
1. Lower rates of obesity
较低的肥胖率
From the studies reviewed, the authors point out these conclusions (note that they often use "vegan" and "vegetarian" interchangeably):
从研究综述中，作者指出这些结论(注意他们经常交替使用“纯素食者”和“素食者”):
• A vegan or vegetarian diet is highly effective for weight loss.
纯素食或素食饮食对减肥非常有效。
• Weight loss in vegetarians is not dependent on exercise and occurs at a rate of approximately 1 pound per week.
素食者的体重减轻不依赖于运动，大约每周减轻1磅。
• Vegetarian diets are nutrient dense and can be recommended for weight management without compromising diet quality.
素食营养丰富，可推荐用于控制体重而不影响饮食质量。
• Epidemiologic studies indicate that vegetarian diets are associated with a lower BMI and a lower prevalence of obesity in adults and children.
流行病学研究表明素食饮食与较低的BMI和较低的成人和儿童肥胖症患病率有关。
2. Prevention and management of diabetes
糖尿病的预防和管理
Here are the takeaways on a plant-based diet and diabetes:
以下是植物性饮食对糖尿病的影响:
• Vegetarians have approximately half the risk of developing diabetes as nonvegetarians.
与非素食者相比，素食者患糖尿病的风险约为前者的一半。
• Nonvegetarians were 74 percent more likely to develop diabetes over a 17-year period than vegetarians.
在17年的时间里，非素食者比素食者患糖尿病的几率高74%。
3. Lower risk of heart disease
降低患心脏病的风险
These are some of the thing they found when reviewing heart disease research:
这是他们在回顾心脏病研究时发现的一些东西:
• 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.
在一项研究中，82%遵循植物性饮食的心脏病患者动脉粥样硬化有一定程度的消退。生活方式的全面改变似乎是导致严重冠状动脉粥样硬化在一年之后消退的催化剂。
• 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内降低40%，五年后维持在比基线低20%的水平。这些减少的效果与降脂药物相似。
4. Lower blood pressure
降低血压
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."
作者解释说，在2010年，膳食指南咨询委员会进行了一项文献审查，以确定研究饮食模式对成年人血压影响的文章，结论是:“素食与较低的收缩压和舒张压相关。”
5. Increased longevity
延长寿命
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.
膳食指南咨询委员会还进行了一项审查，以确定植物性饮食对中风、心血管疾病和成人总死亡率的影响。他们发现，与非植物性饮食相比，植物性饮食能降低心血管疾病和死亡率的风险。
