吃的蔬菜，你不知道的最大的好处

好像几乎每一天，有关于一个新的标题去“为您的健康最好的饮食潮流。”从酮饮食，地中海饮食以素食饮食，这是很难知道从哪里开始，如果你想成为一个健康的变化。

One thing that hasn’t ever gone out of fashion? The benefits of eating more plants. Whether you choose to give up animal products entirely, or just to incorporate more veggies into your current diet, you can’t go wrong by adding more nutrient-dense whole foods to your plate. The science supports this, too—a new study inJAMA内科found that a greater consumption of plant protein (versus animal protein) plays a role in supporting a longer, healthier life.

“Our data provides evidence supporting a favorable role for plant-based diets in the prevention of cardiovascular disease mortality,” says Demetrius Albanes, M.D., study co-author and senior investigator with the National Cancer Institute’s Division of Cancer Epidemiology and Genetics in Rockville, Maryland. The results also “suggest that modifications in choices of protein sources may influence health outcomes and longevity.”

这里的外卖：换出你平时炖牛肉基于豆类的版本可能会帮助你抵御疾病，寿命更长。素食辣椒，任何人吗？

什么是蛋白质，真的吗？

When you think of protein, the first foods that probably come to mind are meat, eggs, and tofu. These are the typical “proteins” you might order on top of a restaurant salad or bowl. But vegetables themselves are also great sources of protein–especially legumes, nuts, and seeds. “Protein is not a food, it’s a nutrient,” explains Christopher Gardner, Ph.D., professor of medicine at Stanford School of Medicine in Stanford, California. More specifically, it’s a macronutrient, made up of building blocks called amino acids that play a role in your body’s day-to-day functions.

一个常见的误解是，动物产品是获得足够的蛋白质在您的饮食的唯一途径。但是，加德纳指出，这是一点都没错。植物含有的氨基酸组成一个完整的蛋白质的所有20个。他们只是没有完全相同的比例是动物产品做。“在大多数情况下，他们很相似，”他说，并指出，各种关键是能确保您获得最佳的养分你的身体需要。

Findings from This New Study

为了JAMAstudy on protein, researchers looked at data from a group of almost 500,000 elderly Americans spanning 16 years. Participants detailed their dietary choices in a questionnaire, noting what percentage of their protein intake came from plants, and how much came from animals. The researchers then looked to see which of these participants lived longer than others, with lower incidences of chronic cardiovascular disease.

Their results revealed a significant difference in lifespan between those who got more protein from plants versus animals. “Based on data from 237,036 men and 179,068 women, with nearly 78,000 deaths within the follow up period, we found that greater intake of plant protein was associated with significantly lower overall andcardiovascular diseasemortality, independent of several other health risk factors,” explains Jiaqi Huang, Ph.D., postdoctoral fellow with the National Cancer Institute’s Division of Cancer Epidemiology and Genetics, who also coauthored the study. And living longer didn’t necessarily correlate to eating a 100% vegan diet. “Replacing 3% dietary energy from animal protein sources with plant protein was associated with 10% lower overall mortality in both sexes,” Huang says – so even making a few tiny switches throughout the week can help promote better long-term health.

该研究小组调整了多种可能已经扭曲的结果等潜在因素，包括年龄，身体质量指数，饮酒，吸烟状况，体力活动，糖尿病和其他饮食因素。这项研究的广度使得其效果特别强，黄笔记。“大群体样本大小...以及长期随访一起提供大量的功率检测植物蛋白摄入量与死亡率之间的风险关联适中。”

这种加入越来越多的研究体识别植物为基础的饮食的好处，包括在今年夏天两个额外的研究。首先，在公共健康营养，看着一群3,349希腊男人和女人发现，参与者谁吃大量的植物更容易保持活跃和适合他们年龄。第二项研究中，BMJ，研究了715128名参与者队列，并决定用植物蛋白可以帮助取代动物蛋白，有助于延年益寿。

令人惊讶的外卖

The most important conclusion to draw from these studies might have nothing to do with protein at all. Gardner explains that most Americans eat much more protein than the National Institute of Health’s recommended dietary allowance (RDA), which is 0.8 grams of protein per kilogram of body weight. “Most Americans get double the RDA,” Gardner says, and that’s simply by eating enough daily calories. The U.S. Department of Health and Human Services 2015-2020 Dietary Guidelines state that more than half the population is meeting or exceeding their protein needs, while three-fourths of the population is not eating enough fruits and vegetables every day.

而不是沉迷在你的蛋白质摄入量，加德纳建议注重吃全植物性食物为主，并用植物取代动物蛋白时即可。“我感觉[这些研究]被掩盖更深的消息，”他说。“我担心，它延续这种痴迷与蛋白质，当所有这些研究其实只是为更多的植物为主，少吃动物为主的饮食习惯的标记。”

如果你前往商店读这篇文章，拿起三个巨大的大豆蛋白的容器后，加德纳说，你错过了这些发现的重要的一点。真正的食物，全纤维和多种维生素和矿物质，会加剧你的身体不会暴露你有害的添加剂或食品本身切割出至关重要的营养素。（不，蛋白粉是你天生不好 - ！这不只是使用它的节制和不依赖于它作为食物的其他植物基源的替代品。）只是吃更多的植物！

植物蛋白的最佳来源

因为我们在这里所说的蛋白质，你应该知道它是如何在你的饮食坏了。大多数植物为基础的食品中含有至少有一些蛋白质的量，和某些食物中含有相当多。开始工作，这些到你的饮食，尽量每天吃一种基于植物的餐 - 像果仁酱代替鸡蛋和香肠早餐麦片。然后看看你的感受，并从那里工作了。

• 豆子：豆是植物蛋白为基础的最佳来源那里一个，加德纳笔记。巧合的是，豆类也在标记为“蓝区”文化经常吃的食物 - 在作家丹布特尼和他的研究小组确定了一个不寻常的大量的生活过去的100岁的人是世界上五个地区（你可以学习more about this longevity research in Buettner’s 2008 book The Blue Zones.) “The single diet thing that’s consistent is that they eat a lot of beans,” Gardner says: everything from pinto beans to hummus to edamame.

• 豆腐和豆豉：豆腐是由大豆制成的，所以它在技术上仍属于“豆”的范畴，但很多人把它当做自己的实体。豆豉也从发酵的大豆制成的。他们都包了充满蛋白质冲和含有维生素巨额数字。主要的警告在这里：这些选项不会有人用大豆过敏或敏感的工作。请与您的医生，如果您担心。

• 坚果：Good news for peanut butter lovers out there: nuts and seeds are an awesome source of plant-based protein and fat. They do pack on the calories, though, so if you’re trying to watch your weight, just be careful not to overdo them.

• 全谷类：我们不是在谈论的一片白面包！腾出空间给全谷物，如燕麦，藜麦，野生稻，和荞麦你的饮食。这些颗粒帮助填补你，给你能量复合碳水化合物，而且他们还含有蛋白质适量。

• 蔬菜：是的，蔬菜有蛋白质，太！西兰花，甘蓝，芦笋是一些高蛋白质的选项。尝试新买时，你可以和他们一起到你的膳食尽可能收获到营养丰富的优点。

At the end of the day, it’s all about eating high-quality foods from mostly plant-based sources. Your body and mind will thank you–especially as you age.