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发帖数: 23737 | 1 http://www.vegetarian-nutrition.info/updates/vegetarian_diets_health_benefits.php
Recently, there has been a renewed interest in vegetarian diets. Today there
are countless books, cookbooks, and magazine articles promoting vegetarian
diets and providing guidance for those who wish to follow a meatless diet. A
Short Historical Perspective on Vegetarian Diets
In the past, many viewed vegetarianism as strange and faddish but
appropriately planned vegetarian diets are now recognized by many, including
the American Dietetic Association, as being nutritionally adequate, and
providing healthful benefits in the prevention and treatment of chronic
diseases (1).
Choosing a nonvegetarian lifestyle has a significant health and medical cost
. The total direct medical costs in the United States attributable to meat
consumption were estimated to be $30-60 billion a year, based upon the
higher prevalence of hypertension, heart disease, cancer, diabetes,
gallstones, obesity and food-borne illness among omnivores compared with
vegetarians (2).
A large body of scientific literature suggests that the consumption of a
diet of whole grains, legumes, vegetables, nuts, and fruits, with the
avoidance of meat and high-fat animal products, along with a regular
exercise program is consistently associated with lower blood cholesterol
levels, lower blood pressure, less obesity and consequently less heart
disease, stroke, diabetes, cancer, and mortality (1,3, 4). In African-
Americans, the frequent consumption of nuts, fruits and green salads was
associated with 35-44 percent lower risk of overall mortality (5).
Distinguishing Feature
A vegetarian diet is distinguished from an omnivorous diet by its content of
dry beans and lentils. These take the place of meat and fish as the major
source of protein. And there are so many different kinds of beans you can
choose from - kidney, lima, pinto, cranberry, navy, Great Northern, garbanzo
, soy beans, and black-eyed peas. These can be served with rice, added to
soups, stews, and salads or a variety of casseroles, and made into different
ethnic dishes.
Tofu, or soy bean curd, can be used in dips and spreads, or served with
pasta or stir-fried vegetables. Soy protein contains isoflavones, such as
genistein and daidzein, that act as phytoestrogens and inhibit tumor growth,
lower blood cholesterol levels, decrease the risk of blood clots, and
diminish bone loss. These benefits clearly translate into a lower risk of
heart disease, stroke, cancer and osteoporosis (6).
Cancer Protection
A major report published by the World Cancer Research Fund in 1997
recommended we lower our risk of cancer by choosing predominantly plant-
based diets rich in a variety of vegetables and fruits, legumes and
minimally processed starchy staple foods, and to limit the intake of grilled
, cured and smoked meats and fish. These methods of preparing meat produce
polycyclic aromatic hydrocarbons and heterocyclic amines which are
carcinogenic (11).
Over 200 studies have revealed that a regular consumption of fruits and
vegetables provides significant protection against cancer at many sites.
People who consume higher amounts of fruits and vegetables have about one-
half the risk of cancer, especially the epithelial cancers (7). The risk of
most cancers was 20-50% lower in those with a high versus a low consumption
of whole grains (8).
About three dozen plant foods have been identified as possessing cancer-
protective properties. These include cruciferous vegetables (broccoli,
Brussels sprouts, cabbage, cauliflower), umbelliferous vegetables and herbs
(carrots, celery, cilantro, caraway, dill, parsley), other fruits and
vegetables (citrus, tomatoes, cucumber, grapes, cantaloupe, berries), beans
(soybeans), whole grains (brown rice, oats, whole wheat), flaxseed, many
nuts, and various seasoning herbs (garlic, scallions, onions, chives, ginger
, turmeric, rosemary, thyme, oregano, sage, and basil)(9).
These foods and herbs contain of host of cancer-protective phytochemicals
such as carotenoids, flavonoids, isothiocyanates, isoflavones, ellagic acid,
glucarates, curcurmins, liminoids, lignans, phenolic acids, phthalides,
saponins, phytosterols, sulfide compounds, terpenoids, and tocotrienols.
These beneficial compounds alter metabolic pathways and hormonal actions
that are associated with the development of cancer, stimulate the immune
system, and have antioxidant activity (10).
Heart Disease
Regular fruit and vegetable consumption reduces the risk of ischemic heart
disease. A recent survey of 47,000 Italians found that persons in the
highest tertile of vegetable consumption had a 21and 11% reduced risk of
myocardial infarction and angina, respectively, compared with those in the
lowest tertile of vegetable consumption (12).
A British study found that daily consumption of fresh fruit was associated
with a 24 percent reduction in mortality from heart disease and a 32 percent
reduction in death from cerebrovascular disease, compared with less
frequent fruit consumption. Daily consumption of raw salad was associated
with a 26 percent reduction in mortality from heart disease (13).
In another study, lifelong vegetarians had a 24 percent lower incidence and
lifelong vegans (those who eat no eggs or dairy products) had a 57 percent
lower incidence of coronary heart disease compared to meat eaters (14).
Healthy volunteers who consumed a vegetarian diet (25% of calories as fat)
that was rich in green, leafy vegetables and other low-calorie vegetables (
tomatoes, cucumbers, carrots, bell peppers, celery, green beans, etc.),
fruits, nuts, sweet corn and peas experienced after two weeks decreases of
25, 33, 20 and 21 percent in total cholesterol, LDL cholesterol,
triglycerides, and total/HDL cholesterol ratio, respectively (15).
Various factors exist in fruits and vegetables that provide possible
protection against cardiovascular disease. These factors include folic acid,
dietary fiber, potassium, magnesium, carotenoids, phytosterols, flavonoids,
and other polyphenolic antioxidants. Typically, vegetarian diets are also
somewhat lower in saturated fat and cholesterol. Vegetarians typically have
lower blood cholesterol levels. Plant diets rich in soluble fiber (such as
found in dry beans, oats, carrots, squash, apples, and citrus) are useful
for lowering serum cholesterol levels.
The many flavonoids in fruits, vegetables, nuts and whole grains, have
extensive biological properties that reduce the risk of heart disease.
Flavonoids are among the most potent antioxidants. They protect LDL
cholesterol from oxidation; inhibit the formation of blood clots; and have
hypolipidemic effects and anti-inflammatory action (16). European studies
found that those who had the highest consumption of flavonoids had 60
percent less mortality from heart disease and 70 percent lower risk of
stroke than the low flavonoid consumers (17,18).
The yellow-orange and red carotenoid pigments in fruits and vegetables are
powerful antioxidants that can quench free radicals and protect against
cholesterol oxidation. Persons with high levels of serum carotenoids have a
reduced risk of heart disease. The recent EURAMIC study found that a high
intake of lycopene (the red pigment in tomatoes, pink grapefruit, and
watermelon) was associated in men with a 48 percent lower risk of a
myocardial infarction compared with a low intake of lycopene (19).
Cholesterol synthesis is suppressed and LDL receptor activity is augmented
by the carotenoids beta-carotene and lycopene, similar to that seen with the
drug fluvastatin (20).
Berries, Beans and Grains
Anthocyanin pigments, the reddish pigments found in fruits, such as
strawberries, cherries, cranberries, raspberries, blueberries, grapes, and
black currants, are very effective in scavenging free radicals, inhibiting
LDL cholesterol oxidation and inhibiting platelet aggregation. Various
terpenoids in fruits and vegetables, and tocotrienols in nuts and seeds
facilitate lower blood cholesterol levels, by inhibiting HMG-CoA reductase (
21). Garlic, onions and other members of the Allium family, contain a
variety of ajoenes, vinyldithiins, and other sulfide compounds that have
antithrombotic action and may lower blood cholesterol and triglyceride
levels.
A number of studies have shown that legumes lower blood cholesterol levels,
improve blood sugar control, and lower triglyceride levels. Since beans are
good sources of soluble fiber, vegetable protein, saponins, phytosterols and
polyunsaturated fat, consuming a diet rich in legumes will lower risk of
heart disease.
In the Nurses' Health Study, the highest consumption of whole grains was
associated with about a 35-40% reduction in risk of heart disease, stroke,
and type 2 diabetes. In the Adventist Health Study a regular consumption of
whole wheat bread was associated with a 40 to 50% reduced risk of fatal and
non-fatal heart disease.
Nut Studies
Epidemiological studies have consistently reported that frequent nut
consumption is associated with a 30-60% reduction in the risk of coronary
heart disease (22). A number of clinical trials have demonstrated the
effectiveness of diets containing almonds, pecans, peanuts, hazelnuts,
pistachios, macadamia nuts, or walnuts to significantly lower LDL
cholesterol levels by 7 to 16 percent, without much change in HDL
cholesterol and triglyceride levels (22).
While nuts are high in fat, they are naturally low in saturated fat and most
are quite rich in monounsaturated fat. Nuts also contain a number of
vitamins, minerals and other substances important for cardiovascular health,
such as potassium, magnesium, vitamin E, folic acid, copper, and dietary
fiber. In addition, most nuts contain phytosterols, tocotrienols, and
protective polyphenolics such as ellagic acid and flavonoids (23).
Stroke and Diabetes
Data from two prospective studie supports a protective relationship between
fruit and vegetable consumption and risk of ischemic stroke (24).
Cruciferous and green leafy vegetables and citrus fruits were the most
protective. Data from the NHANES study revealed that consuming fruit and
vegetables three or more times a day compared with less than once a day was
associated with a 27% lower incidence of stroke, a 42% lower stroke
mortality, a 27% lower cardiovascular disease mortality, and a 15% lower all
-cause mortality (25). In the Adventist Health Study, non-vegetarians had a
risk of fatal stroke that was 20-30% higher than the vegetarians. Data from
population studies and human trials provide evidence that vegetarian dietary
patterns lower blood pressure (26). Lower systolic blood pressures in
elderly vegetarians has been reported to be best accounted for by their
lower body weight (27). Vegetarians living in northern Mexico, were found to
have lower body weights, higher potassium and lower sodium intakes, and
lower mean blood pressures than non-vegetarians (28).
Higher consumption of nuts (29) and whole grains (30) has been associated
with lower rates of diabetes. In a large prospective study, fruit and
vegetable intake was found to be inversely associated with the incidence of
diabetes, particularly among women (31). Men and women who reported seldom
or never eating fruit or green leafy vegetables had higher mean HbA1C levels
than those who had more frequent consumption (32). An increased consumption
of fruit and vegetables appears to contribute to the prevention of diabetes
.
Summary
The consumption of a generous supply of whole grains, legumes, nuts, fruits
and vegetables provides protection against chronic diseases such as cancer,
cardiovascular disease and diabetes. A plant-based diet is rich in its
content of health-promoting factors such as the many phytochemicals.
References
1.Messina V, Burke K. Position of The American Dietetic Association:
Vegetarian Diets. J Am Diet Assoc 1997; 97: 1317-21.
2.Barnard ND, Nicholson A, and Howard JL. The medical costs attributable to
meat consumption. Prev Med 1995;24:646-55.
3.Snowdon DA, Phillips RL. Does a vegetarian diet reduce the occurrence of
diabetes? Am J Publ Health 1985;75: 507-512.
4.Dwyer JT. Health aspects of vegetarian diets. Am J Clin Nutr 1988;48: 712-
38.
5.Fraser GE, Sumbureru D, Pribis S, et al. Association among health habits,
risk factors, and all-cause mortality in a black California population.
Epidemiology 1997;8:168-74.
6.Setchell KDR. Phytoestrogens: the biochemistry, physiology, and
implications for human health of soy isoflavones. Am J Clin Nutr 1998;68(
suppl):1333S-46S
7.Steinmetz K, Potter J. Vegetables, fruit and cancer, I. Epidemiology.
Cancer Causes Control 1991;2(suppl):325-57.
8.Jacobs DR, Marquart L, Slavin J, et al. Whole-grain intake and cancer: an
expanded review and meta-analysis. Nutr Cancer 1998;30:85-96.
9.Caragay AB. Cancer-preventative foods and ingredients. Food Tech 1992;46(4
):65-8.
10.Craig WJ. Nutrition and Wellness. A Vegetarian Way to Better Health.
Golden Harvest Books, Berrien Springs, MI, 1999.
11.World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer:
A Global Perspective. World Cancer Research Fund/American Institute for
Cancer Research, Washington DC, 1997.
12.Kafatos A, Diacatou A, Voukiklaris G, et al. Heart disease risk-factor
status and dietary changes in the cretan population over the past 30 y: the
seven countries study. Am J Clin Nutr 1997;65:1882-6.
13.Key TJA, Thorogood M, Appleby PN, et al. Dietary habits and mortality in
11,000 vegetarians and health conscious people: results of 17-year follow up
. BMJ 1996;313:775-79.
14.Thorogood M, Carter R, et al. Plasma lipids and lipoprotein cholesterol
concentrations in people with different diets in Britain. Br Med J 1987;295:
351-3.
15.Jenkins DJA, Popovich D, Kendall C, et al. Effect of a diet high in
vegetables, fruit, and nuts on serum lipids. Metabolism 1997;46:530-7.
16.Manach C, Regerat F, Texier O, et al. Bioavailability, metabolism and
physiological impact of 4-oxo-flavonoids. Nutr Res 1996;16:517-44.
17.Hertog MGL , Feskens EJM, Hollman PC, et al. Dietary antioxidant
flavonoids and risk of coronary heart disease. Lancet 1993:342:1007-11.
18.Keli SO, Hertog MG, Feskins EJ, et al. Dietary flavonoids, antioxidant
vitamins, and incidence of stroke: the zutphen study. Arch Intern Med 1996;
156:637-42.
19.Clinton SK. Lycopene: chemistry, biology, and implications for human
health and disease. Nutr Rev 1998;56:35-51.
20.Fuhrman B, Elis A, Aviram M. hypocholesterolemic effect of lycopene and
beta-carotene is related to suppression of cholesterol synthesis and
augmentation of ldl receptor activity in macrophages. Biochem Biophys Res
Comm 1997; 233: 658-62.
21.Pearce BC, Parker RA, Deason ME, et al. Hypocholesterolemic activity of
synthetic and natural tocotrienols. J Med Chem 1992;35:3595-606.
22.Kris-Etherton PM, Zhao G, Binkoski AE, Coval SM, Etherton TD. The effects
of nuts on coronary heart disease risk. Nutr Rev 2001 Apr;59(4):103-11
23.Dreher ML, Maher CV, Kearney P. the traditional and emerging role of nuts
in healthful diets. Nutr Rev 1996;54:241-5.
24.Joshipura KJ, Ascherio A, Manson JF, et al. Fruit and vegetable intake in
relation to risk of ischemic stroke. JAMA 1999;282:1233-9.
25.Bazzano LA, He J, Ogden LG, et al. Fruit and vegetable intake and risk of
cardiovascular disease in US adults: the first National Health and
Nutrition Examination Survey Epidemiologic Follow-up Study. Am J Clin Nutr
2002;76:93-9
26.Beilin LJ, Burke V. Vegetarian diet components, protein and blood
pressure: which nutrients are important? Clin Exp Pharmacol Physiol 1995;22:
195-8.
27.Melby CL, Lyle RM, Poehlman ET. Blood pressure and body mass index in
elderly long-term vegetarians and nonvegetarians. Nutr Rep Intern 1988;37(1)
28.Wyatt CJ, Velazquez A, Grijalva C, et al. Dietary intake of sodium,
potassium and blood pressure in lacto-ovo-vegetarians. Nutr Res 1995;15:819-
30.
29.Jiang R, Manson JE, Stampfer MJ, et al. Nut and peanut butter consumption
and risk of type 2 diabetes in women. JAMA 2002;288:2554-60.
30.Fung TT, Hu FB, Pereira MA, et al. Whole-grain intake and the risk of
type 2 diabetes: a prospective study in men. Am J Clin Nutr 2002;76:535-40.
31.Ford ES, Mokdad AH. Fruit and vegetable consumption and diabetes mellitus
incidence among U.S. adults. Prev Med 2001 Jan;32:33-9.
32.Sargeant LA, Khaw KT, Bingham S, et al. Fruit and vegetable intake and
population glycosylated haemoglobin levels: the EPIC-Norfolk Study. Eur J
Clin Nutr 2001;55:342-8.
Author: Winston Craig, MPH, PhD, RD. | s********1
发帖数: 211 | 2 From Google translator, 将英语译成中文, 若有疑义，请参查原文。
最近，出现了新的兴趣在素食。今天有
无数的书籍，食谱，推广素食和杂志文章
饮食以及对那些谁愿意遵循素食饮食指导。一
简短的历史透视素食
在过去，许多人认为是奇怪的和赶时髦，但素食
计划不当素食已成为公认的，许多人，包括
美国饮食协会作为被营养充足，
提供健康福利的预防和治疗慢性乙型肝炎
疾病（1）。
选择nonvegetarian生活方式具有显着的保健和医疗费用
。总在美国的直接医疗费用占肉类
用量估计为30-60亿美元，经基础
发病率较高的高血压，心脏病，癌症，糖尿病，
胆结石，肥胖和杂食动物之间的食源性疾病与
素食者（2）。
一个科学的大量文献表明，对消费
饮食全谷物，豆类，蔬菜，坚果和水果，与
避免肉类和高脂肪的动物产品，以及定期
锻炼计划是始终与降低血液中的胆固醇
水平，降低血压，减少肥胖，因此少心
病，中风，糖尿病，癌症，死亡率（1,3，4）。在非洲，
美国人来说，坚果，水果和蔬菜沙拉频繁消费
与降低百分之35-44的总死亡率（5）的风险。
特色
素食是区别于杂食其内容
干豆和小扁豆。这些以此为主要的肉类和鱼类的地方
的蛋白质来源。而且有豆，你可以这么多不同类型
选择 - 肾，利马豆，斑，蔓越莓，海军，大北，鹰嘴豆
，大豆，黑眼豌豆。这些可以用米饭，加上
汤，炖，和沙拉或砂锅菜品种，并作出不同
民族菜肴。
豆腐，豆腐或豆浆，可以用在骤降和传播，或送达
面食或炒青菜。大豆蛋白质中含有异黄酮，如
染料木素和大豆苷元，即作为植物雌激素，抑制肿瘤的生长，
降低血液中胆固醇含量，降低血液凝块的风险，
减少骨质流失。这些优势转化为明确的风险较低
心脏病，中风，癌症和骨质疏松症（6）。
预防癌症
一份重要的报告由世界癌症研究基金于1997年出版
建议大家选择我们降低患癌症的风险主要是植物
在蔬菜和水果，豆类为主的饮食品种丰富，
最小加工淀粉类主食，并限制摄入的烤
，腌制和熏制肉类和鱼类。这些方法制备肉类生产
多环芳烃和杂环胺是
致癌性（11）。
超过200个研究显示，经常食用水果和
蔬菜在许多网站提供了重要的防癌的保护。
人谁消耗高的水果和蔬菜的金额约一
一半的癌症风险，尤其是（7）上皮癌。该风险
大多数的癌症是在20-50％的高与低消费低
全谷物（8）。
30多个植物食品已被确定为具有癌症
防护性能。这些措施包括十字花科蔬菜（西兰花，
抱子甘蓝，甘蓝，花椰菜），伞形科蔬菜和草药
（胡萝卜，芹菜，香菜，香菜，莳萝，荷兰芹），以及其他水果
蔬菜（柑橘，西红柿，黄瓜，葡萄，哈密瓜，草莓），豆类
（大豆），全谷类（糙米，燕麦，全麦），亚麻籽，许多
坚果，香草和各种调味料（大蒜，大葱，洋葱，韭菜，生姜
，姜黄，迷迭香，百里香，牛至，鼠尾草，罗勒）（9）。
这些食物和草药含有的可预防癌症的植物化学物质的主机
如类胡萝卜素，类黄酮，异硫氰酸酯，异黄酮，鞣花酸，
glucarates，curcurmins，liminoids，木脂素，酚酸，苯酞，
皂甙，甾醇，硫化物化合物，萜类，和生育三烯酚。
这些有益的化合物代谢途径和荷尔蒙改变行动
这都与癌症的发展，刺激免疫
系统，并具有抗氧化活性（10）。
心脏病
经常食用水果和蔬菜可以减少缺血性心脏病的风险
疾病。意大利最近一个47000人的调查发现，在
蔬菜消费量最高的前三分之一一21and 11％降低风险
心肌梗死和心绞痛，分别比那些在
最低三分之一的蔬菜消费量（12）。
英国一项研究发现，每天食用新鲜水果有关，
与死亡率减少百分之24死于心脏病和百分之32
减少脑血管疾病死亡，而少
经常食用水果。每日消费相关的原始沙拉
有百分之26的死亡率从心脏病（13）减少。
在另一项研究，终身素食者有较低的发病率和百分之二十四
终身素食主义者（那些谁不吃鸡蛋或乳制品）有百分之57
降低冠心病的发病率比肉食者（14）。
谁食用素食（25％为脂肪热量）健康的志愿者
这是丰富的绿叶蔬菜和其他低热量的蔬菜（
西红柿，黄瓜，胡萝卜，柿子椒，芹菜，青豆等），
水果，坚果，甜玉米和豌豆经历两周后的跌幅
25，33，20和21日在总胆固醇，低密度脂蛋白胆固醇百分之
甘油三酯，总/高密度脂蛋白胆固醇的比例，分别为（15）。
各种因素的存在于水果和蔬菜，提供可能的
保护，防止心血管疾病。这些因素包括叶酸，
膳食纤维，钾，镁，胡萝卜素，甾醇，类黄酮，
和其他多酚类抗氧化剂。通常情况下，素食也
有些低饱和脂肪和胆固醇。素食者通常有
降低血液中胆固醇的水平。植物饮食中富含可溶性纤维（如
发现在干豆类，燕麦，胡萝卜，南瓜，苹果，柑橘类）是有用的
为降低血清胆固醇水平。
水果，蔬菜，坚果和全谷类的，有许多类黄酮
广泛的，可以降低患心脏病的风险生物学特性。
黄酮类化合物是最有效的抗氧化剂。他们保护低密度脂蛋白
从氧化胆固醇;抑制血栓的形成;并
降血脂作用及抗炎作用（16）。欧洲研究
谁发现，那些有黄酮类化合物的最高消费量60
少百分之死亡率和心脏病的风险降低百分之70
行程比低（17,18）黄酮消费者。
黄色，橙色和红色水果和蔬菜中类胡萝卜素色素
强大的抗氧化剂，能以熄灭自由基，防止
胆固醇氧化。与血清类胡萝卜素水平高的人有
减少患心脏病的风险。最近EURAMIC研究发现，高
番茄红素的摄入量（在番茄红色素，粉红葡萄柚，和
西瓜）有关，与男性的风险降低百分之48
心肌梗死与番茄红素的摄入量低（19）。
胆固醇的合成受到抑制及低密度脂蛋白受体活性增强
由类胡萝卜素β-胡萝卜素和番茄红素，类似的看到，
药物氟伐他汀（20）。
浆果，豆类和谷物
花色苷色素，颜料的红色水果中发现，如
草莓，樱桃，蔓越莓，覆盆子，蓝莓，葡萄，
，黑醋栗是非常有效的清除自由基，抑制
低密度脂蛋白胆固醇氧化，抑制血小板聚集。各种
水果和蔬菜萜类化合物，并生育三烯酚在坚果和种子
促进降低血液中胆固醇水平，通过抑制HMG - CoA还原酶（
21）。大蒜，洋葱和大蒜家庭其他成员，包含
各种ajoenes，vinyldithiins，硫化物等化合物，有
抗血栓作用，并可降低血液中胆固醇和甘油三酯
水平。
多项研究表明，豆类降低血胆固醇水平，
改善血糖控制，降低甘油三酯的水平。由于豆类
可溶性纤维，植物蛋白，皂甙，植物甾醇和良好来源
多不饱和脂肪，食用豆类丰富的饮食会降低风险
心脏病。
在护士健康研究中，全谷物消费量最高
与一名在心脏病，中风的风险减少35-40％，
与2型糖尿病。在台安健康研究的一个经常食用
全麦面包是与一个40至50％的死亡和减少风险
非致命性心脏病。
螺母研究
流行病学研究报告，经常一直螺母
消费是与一个在30-60％，减少冠心病危险
心脏病（22）。阿许多临床试验已证明
效力含有杏仁，胡桃，花生，榛子饮食，
开心果，夏威夷坚果，或显着降低低密度脂蛋白核桃
胆固醇水平百分之7到16，没有太大的变化，高密度脂蛋白
胆固醇和甘油三酯水平（22）。
坚果虽然脂肪含量高，他们自然是低饱和脂肪和最
单不饱和脂肪是相当丰富。坚果还含有数
维生素，矿物质和其他心血管健康的重要物质，
如钾，镁，维生素E，叶酸，铜，和饮食
纤维。此外，大多数坚果含有植物甾醇，三烯生育酚和
如鞣花酸和黄酮类化合物（23）保护多酚。
中风和糖尿病
从两个准studie数据支持保护之间的关系
水果和蔬菜的消费和缺血性中风（24）的风险。
十字花科和绿叶蔬菜，柑橘类水果是最
保护。 NHANES的数据显示，从研究，食用水果和
三次以上的蔬菜每天少于每天一次相比是
伴随着27％的中风发生率较低，42％为低中风
死亡率为27％降低心血管疾病的死亡率，以及15％的所有
原因的死亡率（25）。在台安健康研究，非素食者有
致命性中风的风险是20-30％，比素食者高。数据
人口研究和人体试验提供的证据表明，素食饮食
模式降低血压（26）。在较低的收缩压
老人素食有报道为了更好地占了其
低体重（27）。素食者居住在墨西哥北部，被发现
体重较低，较高的钾，钠摄入量较低，而
较低的平均比非素食者（28）血压。
较高的坚果（29）和（30）全谷物消费量一直伴随
与糖尿病的比率较低。在一个大型的前瞻性研究，水果和
蔬菜摄入量被认为是负相关的发病率
糖尿病，特别是妇女，（31）。男性和女性谁报道很少
或从未吃水果或绿叶蔬菜，有较高的平均HbA1c水平
谁比那些有较多经常食用（32）。增加消费
水果和蔬菜似乎有助于预防糖尿病
。
综述
一个全谷物慷慨的供应量，豆类，坚果，水果
和蔬菜提供了对诸如癌症等慢性病的保护，
心血管疾病和糖尿病。一个植物为主的饮食习惯是其丰富的
内容健康促进植物化学物质，如许多因素。
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营养调查流行病学随访研究。上午Ĵ临床Nutr
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28.Wyatt终审法院首席法官，委拉斯开兹阿，格里哈尔瓦，等。饮食摄取的钠，
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30.Fung的TT，胡葆，佩雷拉马，等。全谷物的摄入量与风险
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32.Sargeant洛杉矶，许文远KT公司，宾汉，等。水果和蔬菜摄入量和
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临床Nutr 2001; 55:342-8。
作者：温斯顿克雷格，公共卫生硕士，博士，研发。 | p****y
发帖数: 23737 | 3 多谢翻译！：）快速稍描，看到一处译错：
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选择nonvegetarian生活方式具有显着的保健和医疗费用
。总在美国的直接医疗费用占肉类
用量估计为30-60亿美元，经基础
发病率较高的高血压，心脏病，癌症，糖尿病，
胆结石，肥胖和杂食动物之间的食源性疾病与
素食者（2）。
==================================================
英文原文:
The total direct medical costs in the United States attributable
to meat consumption were estimated to be $30-60 billion a year.
中文应为：$300-600亿美元一年，不是30-60亿美元一年。
【在 s********1 的大作中提到】
: From Google translator, 将英语译成中文, 若有疑义，请参查原文。
: 最近，出现了新的兴趣在素食。今天有
: 无数的书籍，食谱，推广素食和杂志文章
: 饮食以及对那些谁愿意遵循素食饮食指导。一
: 简短的历史透视素食
: 在过去，许多人认为是奇怪的和赶时髦，但素食
: 计划不当素食已成为公认的，许多人，包括
: 美国饮食协会作为被营养充足，
: 提供健康福利的预防和治疗慢性乙型肝炎
: 疾病（1）。
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