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  • 荤食素食合理搭配才健康_上海沪灜商贸有限公司【官网】-进口牛肉-进口海鲜-打造行业第一品牌
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    KNOWLEDGE

    营养知识

    荤食素食合理搭配才健康

    发布时间:2016-04-28 浏览次数:次 字号:  【关闭】
      吃荤与吃素:
     
      对于日常的饮食类型,有人主张吃荤,有人则主张吃素。吃荤的人认为,动物食品为机体提供优质蛋白质和脂肪,大大促进了人脑和身体的发育,因此,荤食可使人强壮,精力充沛。吃素的人则认为,素食营养容易吸收,素食令人血液清洁、心平气和,并能减少对动物毒素的吸收及延缓衰老。
     
      从营养学的角度看,荤食和素食各有利弊:在营养成分上,荤食中蛋白质、钙、脂溶性维生素的含量多于素食;而素食中的不饱和脂肪酸、维生素、纤维素和一些碱性元素比荤食丰富。
     
      不管素食还是荤食,都是人类不可缺少的食物。素食有素食的好处,荤食也有荤食的妙用。健康长寿的根本在于营养的合理搭配,而不在于吃荤还是吃素。重视营养的吸收与搭配是现代文明的标志,也是饮食文化的重要内容。没有必要在饮食上苛待自己。正确的饮食并不在于扬素弃荤或扬荤弃素,而应是荤素兼顾、合理搭配的平衡饮食。
     
      素食与人体健康
     
      素食中含粗纤维较多,它虽不是营养物质,但也是人体健康所必需的。纤维素可以吸水膨胀,使人有饱胀感,不至于饮食过量;纤维素能促进胃肠蠕动,增强消化和排泄功能,使代谢物很快排出体外,减少人体对有毒物质的吸收,减少便秘大肠癌、直肠癌、痔瘘等胃肠道疾病的发病率。部分纤维素还能在肠道细菌的分解下合成 b族维生素,如肌醇、泛酸,而被人体吸收利用。食物纤维还能缓解糖类的吸收,对糖尿病有预防作用。
     
      据营养学家说,素食还可以美容,多吃蔬菜能增加植物脂肪,可以保持皮肤光润。这是因为蔬菜中的碱性物质和维生素有调节血液和汗腺代谢的功能,可加强皮肤营养。植物脂肪中的亚油酸,是理想的肌肤美容剂,其中维生素E 能预防皮肤干燥等;素食还能使人保持头发乌亮柔润。无论夏天或其他季节,多吃素食均有稗益。但肉类也是必需的,关键在于如何合理搭配。有人提出3:1,即三份蔬菜、一份肉类的比例,对保健和美容都是有益的。
     
      素食材料的营养:
     
      素食常用材料,大致可分为黄豆、小麦之类的加工品和天然蔬果原料。其营养价值分别如下:
     
      加工品:素食加工品基本上是用黄豆、小麦磨制成粉,加入香菇、海带、魔芋等材料而成,并仿造各种肉类、海鲜等食物的口味制造出来的,具有植物性蛋白质、维生素、矿物质等,营养丰富,而且比肉类便宜,减少脂肪及胆固醇的摄取(但豆类食品也不宜摄食过量,以免造成尿酸过高)。
     
      天然蔬果:天然生长的蔬菜、水果本身不含脂肪,具有丰富的矿物质、维生素及水分,而且蔬果种类繁多,更可丰富素食菜肴的变化。例如在素菜中,常用来作搭配的胡萝卜,含有丰富的维生素A 及钾、钙、磷等矿物质,加上食物纤维的作用,对于保持正常的血压和胆固醇都有好的影响。
     
      长期吃素食的危害:
     
      素食含热量低,蛋白质,脂肪不足,长期以素食为主容易引起营养不良。
     
      我国人民饮食结构以碳水化合物为主,蛋白质、脂肪摄入量远比西方国家低。调查表明,我国多数人饮食中蛋白质、钙和核黄素普遍缺乏。营养学家认为,增加蛋白质摄入量是改进我国饮食结构的重要内容。显然,这也表明了长期食素的不科学性。

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