尝试纯素食前要了解的10件事

布列塔尼·里希尔(Brittany Risher)
by布列塔尼·里希尔(Brittany Risher)
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尝试纯素食前要了解的10件事

Seven years ago, 1% of Americans identified as being vegan. Today 6% claim they are totally animal-free, according toGlobalData在2017年准备食品的最佳趋势.

虽然原因有所不同 - 健康,动物权利,气候变化,品尝偏好 - 不可否认,更多的人在吃更多的植物。如果您正在考虑完全基于植物并尝试vegan diet, here are the 10 things registered dietitians want everyone to know before diving in.

1

EDUCATE YOURSELF FIRST

素食主义者不仅要吃沙拉 - 这样做可能会导致您不满意营养需求,例如蛋白质,B12,铁,钙,维生素D,锌和欧米茄3脂肪酸Cynthia Sass,路。她建议:“如果您对此没有100%的信心,请咨询专门从事纯素食的注册营养师。”他们可以帮助您制定一项计划以满足您的营养需求。

2

不一定健康

“Going vegan doesn’t automatically make your diet healthier. It’s easier than ever to be a junk food vegan, which can actually worsen your health,” Sass says. Although whole foods are always best, some处理的项目也有一个地方。“因为我们喜欢便利,有时需要快速的选择,所以[这些]很棒,在您需要快点时填补空白,但不要仅仅依靠它们。”街头智能营养. While often delicious, vegan cookies are still cookies, and faux meats can be highly processed and filled with ingredients you might otherwise avoid.

3

这不是减肥的神奇药...万博彩票下载安卓狗万体育买球

萨斯说:“尽管素食主义者的体重低于杂食动物,但素食主义者并不能保证体重减轻。”万博彩票下载安卓狗万体育买球如果减狗万体育买球万博彩票下载安卓肥是您的目标,您portions她解释说,营养平衡和进餐时机需要适合您身体的需求。这是全食物最好的另一个原因。

4

…或任何东西

“Despite what popular documentaries or celebrities may tout, a vegan diet is not the solution for perfect health,” Harbstreet says. “While there is ample evidence that [by] following a plant-based diet, results can be beneficial, it doesn’t hold the secret for long-term weight loss, eradication of disease or the management of serious or chronic health conditions. There are always examples of people who thrive when adopting a vegan or plant-based diet, but keep in mind that what worked well for them won’t necessarily work that way for you.”

5

SEEK THE BEST PROTEIN SOURCES

Oftentimesproteinis the biggest concern for someone who decides to forgo eating meat. It’s actually not that big of a worry, but some plant-based proteins area better than others. “I recommend including beans, lentils, legumes, nuts, seeds and soy options like tofu, edamame or tempeh as alternatives to replace animal protein in vegan meals,” Harbstreet says.

6

BALANCE IS ESSENTIAL

Veggies are fantastic and can be filling thanks to their fiber and water content. However, veggies alone are not a meal. “Balance your macronutrients, so each meal includes veggies, protein, healthy fat and whole-food carbs,” Sass says. For example, a vegetable stir-fry with tofu, wild rice and black-eyed peas. Or kale, plant protein, almond butter, frozen banana and berries blended into a smoothie.

7

放屁会发生

“When you begin to eat more veggies, fruits, whole grains, pulses, nuts and seeds, you may experience some bloating, gas and GI discomfort,” Sass says. “But this should subside as your body adjusts. Tune into how you feel, and be sure to drink plenty of water to help your body通过饮食纤维。”

8

你应该感觉更好,不要更糟

Digestion aside, you should feel good on a vegan diet. “If you feel tired, irritable, sluggish or chronically hungry, something is off kilter in your diet,” Sass says. You may be short on some nutrients, so see a doctor or registered dietitian who specializes in vegan diets if this happens.

9

IT’S NOT AS HARD AS IT USED TO BE

“With plant-based diets receiving more positive attention than ever,restaurants食品制造商通过生产丰富的素食选择,使这种生活方式更加方便。”因此,您应该能够和家人或朋友一起吃饭。

10

它不必全部或全部

萨斯说:“如果您纯粹是为了健康而不是出于道德原因而去素食主义者,那么您可能会考虑大部分素食主义者。”“您仍然可以从主要成为素食主义者那里获得可观的健康益处。”首先每天完全素食,然后考虑做第二顿饭素食,看看您的感觉。

THE BOTTOM LINE

A vegan diet can be healthy and may help lower cholesterol, aid in weight loss and reduce the risk of some diseases. But this is only “as long as you can commit to learning about how to meet your nutrient needs, plan ahead to ensure that you are meeting them and make whole foods your focus,” Sass says.

关于作者

布列塔尼·里希尔(Brittany Risher)
布列塔尼·里希尔(Brittany Risher)

Brittany is a writer, editor and digital strategist specializing in health and lifestyle content. She loves experimenting with new vegan recipes and believes hummus is a food group. To stay sane from working too hard, she turns to yoga, strength training, meditation and scotch. Connect with her on推特,Instagram, 和Google+.

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