您可能已经听说过植物性饮食,尤其是如果您有兴趣改善健康或减肥。尽管“基于植物的”一词听起来您只能吃水果和蔬菜,但实际上可以将各种各样的食物掺入植物性饮食中,包括全谷物,豆类,坚果等。
Most dietitians won’t push the plant-based lifestyle on a client who wants to keep eating meat, fish and/or dairy, but they做认为这是一种好吃的好方法。“总的来说,我认为如果我们所有人都吃少量的肉类,鱼,鸡蛋和乳制品并消耗更多的蔬菜,豆类,坚果和种子,我们的健康和环境会更好。”Megan Ware, RDN. That being said, there are plenty of misconceptions about plant-based eating that dieticians want to clear up. Here’s what they want you to know:.
1. PLANNING IS KEY TO SUCCESS
Switching from a diet that relies heavily on animal products to one that reduces them or eliminates them completely isn’t easy for most people, which is why a lot of people who try a plant-based diet end up going back to their old eating habits. “Obviously, there are less protein options on a plant-based diet, which makes it easy to skimp on protein,” explainsNatalie Rizzo,MS,RdNutrition à la Natalie。“随着蛋白质选择越少,碳水化合物的选择就会增加。如果您没有用火鸡吃三明治,而是用奶酪吃三明治,而是在蛋白质上脱身,进食后很快就会饿了。”如果您一直饿了,您可能最终会吃不打算吃饭的食物。Rizzo说:“这就是为什么我建议任何改用植物饮食的人与注册营养师见面以进行适当的营养教育。”
Plus, a pro can let you in on ways to make sticking with your new eating style easier. “Vegetarian and vegan options are limited at sit-down and take-out restaurants,” notes Rizzo. “Sometimes the only vegetarian dish is pasta or a sandwich with cheese. There aren’t always vegetarian or vegan restaurants in every area, so sometimes eating out means planning ahead.”
2. IT’S EASIER IF YOU LEARN A LITTLE BIT ABOUT NUTRITION FIRST
In addition to making sure you’re getting enough protein, carbs and fat in a plant-based diet and learning the plant-based sources of these macronutrients, you also want to be sure you’re getting enough micronutrients, like vitamins, minerals, phytochemicals and more. “Nutrients of concern for vegetarian and vegan diets include protein, calcium, vitamin D, vitamin B12, iron, zinc, iodine and omega-3 fatty acids,” saysLinzy Ziegelbaum,Rd,CDN。选择可以帮助您获得所需的所有营养的食物很重要,但是如果您不知道哪种食物含有它们,那并不总是那么容易。“例如,如果有人每天吃一份烤鸡肉和蔬菜的沙拉,并认为只是拿出鸡肉会让他们吃植物性的,那么他们将在午餐中缺少蛋白质。” Ziegelbaum解释说。“如果某人只是改用植物性饮食,而没有意识到精心计划的饮食, they won’t get all of the nutrients that their body needs.”
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3.如果做对的话,它可以改善您的健康
这么多的健康和营养专家批准了植物性饮食风格的原因。Ziegelbaum说:“已经显示出精心计划的植物饮食可提供健康益处,包括预防某些疾病。”“有研究除了心脏病和癌症的风险降低外,表现出精心计划的植物饮食还会导致体重减轻。”万博彩票下载安卓狗万体育买球研究also shows that plant-based eating may help to prevent and manage Type 2 diabetes, which is on the rise worldwide.
4.不狗万体育买球万博彩票下载安卓能保证减肥
Lots of people switch to plant-based eating because they think it will help them lose weight, but that’s not always the case. “There are some people who go plant-based and stick to unhealthy options, like tons of pasta, desserts and sodas” says Rizzo. “If you cut out meat and eat all these other foods, you likely won’t lose weight.” On the flip side, if you overhaul your diet and replace meat with vegetables and legumes, you may lose some weight, she says. “I think going plant-based can be a good way to lose weight, but it has to be done properly. Make sure you have the knowledge about proteins and carbs and make proper food choices. Realistically, if you do this while eating meat or not, you will probably lose weight!”
5.如果不适合您,请不要出汗
不仅有一种健康饮食的方法,因此,如果您不想吃植物性饮食,就不必觉得自己必须这样做。Ware指出:“如果您改用植物性饮食,而您所渴望的只是牛排,那可能是一个原因。”这并不意味着您应该完全放弃,但是如果在提高基于植物的蛋白质和铁摄入后,您仍然渴望肉类,那可能是一个迹象,您可以作为食肉食者。她说:“有些人从纯素食或素食中壮成长,而另一些人则痛苦不堪。”换句话说,没有一种适合所有人的饮食方式可以适合所有人。“我们现在知道,遗传学在最适合您的事情中起着巨大的作用。”因此,不要强迫自己坚持不喜欢的饮食,“注意您的能量水平,情绪和消化”。最重要的是倾听您的身体。