冲绱锛璁茬┒锛

绱椋釜堕璇棰锛涔娓婧楗涔挎绱椋纭浠ラ浣浜剧姒锛涓杩ㄦц杩绋涓瑕瑰敞浜╄川琛ュ锛浠ュ褰卞ュ荤琛℃ワ涓蹇瑕韬浼ゅ绱椋浜浠涔璁茬┒锛

绱椋绫

绾椋(vegan)锛瀹ㄤㄧ╁跺楗锛濂堕浮戒锛烘妞╄借川娲荤

涔宠绱椋(lacto-ovo-vegetarian)锛涓楗锛涔冲跺浠ュ

绱椋澶

寰澶绌惰〃璺绱椋告锛绱椋浠ラ浣己琛у姝讳骸锛浣琛2绯灏跨浠ュ

缇界绌舵烘(American Institute for Cancer Research)涓绌跺洪(World Cancer Research Fund)浣绌舵涔寤鸿ㄩギ椋涓ユ╂фユ椋╋骞堕剁孩宸ヨ绫荤ャ

绱椋涔浠ユ杩浜锛涓昏跺浠ラ浣ケ涓昏ヨㄧ╄ワ浠浣搴借洪(LDL-cholesterol)姘村钩锛璺蹇琛绠＄剧瀵稿崇瀛锛

剁椋浠ユ楂姘存ㄨ胺┿璞跺绛楂绾ょ淮椋╃ャ浠ヤュ诲瑙搴ヨ锛浼寤鸿浜锋ｆ㈡х楂椋╀汉缇ゅㄧ╁跺ワ浣绾椋灏卞ㄧ涓汉╀

绱椋瑕琛ヤ涔锛

濡浣冲浜瑕浣涓涓函绱椋锛ㄩギ椋涓瑕瑰敞借川n-3搞缁寸绱D缁寸绱B-12ャヤ澶娉ㄦ璇锛浣韬寰戒涓虹己澶辫浜蹇ュ诲绱颁激瀹炽

借川

杩涓绉ヨ缇床璋风╁ㄨュ荤瑰杩芥э楹(quinoa)锛垮璺灏背浼肩锛借川朵璋风╃告绠撮工绔楦＄兢锛甯稿绱椋便绉楹缇介宸粹(chips)涔绾风悍妯┖轰锛澶уュ悍瓒甯淇恒

妞╂ユ借川涓浠璋风╋杩璞绫汇绛朵腑璋风╄借姘ㄩ稿杈浣浠ラ杩璞绫绘澶ц跺ヨˉ绌惰〃浠ユ╂ユ借川宸茬冻澶寰韬蹇姘ㄥ洪革濡濡浠ュ涔涓ㄦ蹇绱椋浼借川ヤ瓒充

N-3

N-3稿氨浠父璇寸EPADHA锛灏跺濂跺箍ｄ釜瀹浠蹇琛绠″ュ悍肩ㄥ查甯搁瑕锛涓昏瀛ㄤ浜楸肩被荤被涓

妞╂ユN-3稿ALA锛澶瑙浜楹荤苯(flaxseed)告(walnuts)瀛娌(canola oil)涓杩椋¤ュ荤榧灏捐绫(chia seed)涔涓板ALA浣ALA杞EPA澶锛杩10%戒帮浠ヤｄ圭chia seed涔烘捣涓颁涔浣ㄣ绌惰〃椋琛娑蹭腑EPADHA姘村钩姣浜鸿浣

瀵逛瀛姝ｅㄥ轰钩濂虫э瀵N-3哥姹澧锛浠ラ╅杩楸兼补琛ュ锛杩瀵DHA荤被琛ュ姝ゅ涓骞垮锛蜂璇疯绱

妞╂ユ涓昏琛绾㈢(nonheme iron)锛杩绉瀵规跺寮哄姣杈椋╀腑跺躲°绮锛杩浜戒堕告躲椋╀腑寮哄淮绱C锛浠ユ按浠ヤ杩妞╂ユ告躲

绌跺缂洪ц传琛ㄧ椋浜虹兢绱椋浜虹兢涓姣渚稿锛浣绱椋ㄥ姣绱椋瑕浣浠ュ诲瑙搴缓璁妫跺己锛跺褰琛ュ

椋╀腑涓昏ヨ钩跺璞璞濂躲ㄥ楸肩被ㄥ姣杈楂妞╂ユ椋╀富瑕稿锛姣濡瑗胯便灏借缇借。锛kale锛绛告杈楂锛浼浣告躲

绌惰〃函绱椋姣涔宠绱椋浜洪30%浼楠ㄦ锛涓昏灏辨浠ユ杈灏姝ょ函绱椋浠ヨ琛ュ锛涔宠绱椋瀹楗烘瑕棰澶琛ュ

缁寸绱D

缁寸绱D骞存ヨュ荤版锛绉充绌跺轰绌枫缁寸绱D涓昏杩ュ存ュ淮绱D椋╄寰锛姣濡濂躲

绌惰〃挎存浜冲充涓娑叉杩ㄥ缁寸绱D姘村钩烘揪浠浜澶╁ぉ绐韫测辩解浜猴濡涓ヨ冻钩跺锛烘界淮绱Dヤ瓒炽

浠ュ诲瑙搴寮虹寤鸿姣釜浜虹瑰椋芥ㄧ淮绱D琛ュ锛涓惧浠ュ浣妫己涔浣冲

缁寸绱B-12

缁寸绱B-12涓昏浠ㄧ╁跺涓寰锛姣濡涔冲跺绛绾椋濡涓娣诲缁寸绱B-12椋╁烘戒缂轰淮绱B-12缁寸绱B-12缂轰瀵艰寸缁郴缁浼わ浜轰瑙崇疮璁板宸

绱椋楗涓革戒缁寸绱B-12缂轰讹浠ュ缓璁椋琛ュ缁寸绱B-12

澶ㄤ舵绱椋锛充究濡杩ㄥ锛涔浠ラ杩瀹楗ヨ揪拌ュ诲琛°楂杩ㄨ〃╃椋ㄧ涓汉┿

绱椋搴淇璇姣ぉ冲涓浠借涓や唤姘存ワ寤鸿╁峰锛涓瑕蹇界ユ繁缁垮锛姘存涓瑕杩虫宠借娉ㄦ涔澶娲荤瀹规

璧

[1] Wiseman M. The second World Cancer Research Fund/American Institute for Cancer Research Food expert report. Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Proc Nutr Soc. 2008; 67(3):253-6

[2] Craig WJ, Mangels AR; American Dietetic Association. Position of the American Dietetic Association: vegetarian diets. J Am Diet Assoc. 2009; 109(7):1266-82