植物性饮食中需要包含的5种关键营养素

植物性饮食中需要包含的5种关键营养素

A meat-free diet is great for your health and the planet's ... just remember to pay attention to these key nutrients.

无肉饮食对你的健康和地球的环境很重要……记住要注意这些关键营养素。

Alexander Spatari/ Getty Images

For anyone newly embarking on a plant-based diet, a visit with your doctor or a dietician is not a bad idea. But it's also helpful to see a quick summary of the nutrients that may need some extra attention amongst people who are not eating animal products. Here are five key ones to keep in mind.

对于任何一个刚开始尝试植物性饮食的人来说，去看你的医生或营养师是个不错的主意。但是，对于那些不吃动物产品的人来说，看一份关于营养成分的快速总结也是很有帮助的。下面是要记住的5个关键点。

1. Iron

铁

Red blood cells love iron; fortunately, steak and liver aren't the only sources of this essential mineral. Dried beans and peas, lentils, enriched cereals, whole-grains, dark leafy green vegetables, and dried fruit (hi, raisins!) are good sources of iron. That said, people who do not eat meat, poultry, or seafood need almost twice as much iron as is listed in recommendations because plant-based iron (nonheme) is not absorbed as readily as the heme iron of animal foods.

红血球喜欢铁;幸运的是，牛排和肝脏并不是这种必需矿物质的唯一来源。干豆、豌豆、扁豆、营养丰富的谷物、全谷类、深色绿叶蔬菜和干果(葡萄干!)都是很好的铁来源。也就是说，不吃肉类、家禽或海鲜的人需要的铁量几乎是推荐量的两倍，因为植物性铁(非血红素)不像动物性食物中的血红素铁那样容易吸收。

The recommendation for non-vegetarian adult men 19 to 50 years old is 8 mg; non-vegetarian adult women of the same age range should aim for 18 mg. For those not eating meat, then, the numbers should be doubled.

19到50岁的成年非素食者的推荐摄入量为8毫克;同年龄段的成年非素食女性的目标应该是18毫克。对于那些不吃肉的人来说，这个数字应该翻倍。

2. Calcium

钙

We need calcium to keep our bones strong – and most people get theirs from milk and dairy foods. If you are not eating dairy, calcium can be found in dark green vegetables – think turnip and collard greens and broccoli. It is also in calcium-enriched and fortified products like juices, cereals, soy milk and tofu.

我们需要钙来保持骨骼强壮——大多数人从牛奶和奶制品中获取钙。如果你不吃奶制品，钙可以在深绿色蔬菜中找到，比如萝卜、羽衣甘蓝和花椰菜。它还存在于果汁、谷物、豆奶和豆腐等富含钙和强化食品中。

3. Vitamin D

维生素D

Vitamin D is important for bone health, immune function and keeping inflammation in check – and importantly for those on a plant-based diet, it helps the gut absorb calcium. But it's a tricky one since it doesn't naturally occur in very many foods. If you spend time in the sun, you're probably pretty good – though Vitamin D deficiency can lead to rickets in children and osteomalacia in adults. It is added to fortified products like some brands of milk, soy and rice milk, and some cereals. If you don't eat enough fortified foods, and you have limited sun exposure, you may need a vitamin D supplement, notes the Mayo Clinic.

维生素D对骨骼健康、免疫功能和控制炎症很重要——对那些吃植物性饮食的人来说更重要的是，它有助于肠道吸收钙。但这是一个棘手的问题，因为它并不是天然存在于很多食物中。如果你花时间在阳光下，你可能会很好——尽管维生素D缺乏会导致儿童佝偻病和成人骨软化症。它被添加到强化食品中，比如一些品牌的牛奶、大豆、米奶和一些谷物。梅奥诊所指出，如果你没有吃足够的强化食品，又很少晒太阳，你可能需要补充维生素D。

4. Vitamin B-12

维生素b - 12

Vitamin B-12 supports the body’s nerve and blood cells and helps prevent anemia. Since it is only found in animal products – not plants – it can be one of the more obvious nutrients for vegans to pay attention to. Lacto-ovo vegetarians can get sufficient amounts in milk, eggs, and other dairy products. Vegans can look for B-12 fortified foods like nutritional yeast, cereals, breads, etc. It is also included in multi-vitamins.

维生素B-12支持身体的神经和血细胞，有助于预防贫血。因为它只存在于动物产品中，而不是植物中，所以它是素食者需要注意的更明显的营养素之一。乳蛋素食者可以从牛奶、鸡蛋和其他乳制品中获得足够的量。纯素食者可以寻找B-12强化食品，如营养酵母、谷物、面包等。它也包含在多种维生素中。

5. Protein

蛋白质

We need protein to keep our skin, bones, muscles and organs healthy. It is obviously in animal products, but one can get enough protein from plants as well, especially if you eat a variety of them throughout the day, notes Mayo, adding that "plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains."

我们需要蛋白质来保持皮肤、骨骼、肌肉和器官的健康。很明显，它存在于动物产品中，但是一个人也可以从植物中获得足够的蛋白质，特别是如果你每天吃各种各样的植物，梅奥说，“植物来源包括豆制品和肉类替代品，豆类，小扁豆，坚果，种子和全谷物。”