正文
A well-planned vegetarian diet is a healthy way to meet your nutritional needs.
Find out what you need to know about a plant-based diet.
By Mayo Clinic staff
from:http://www.mayoclinic.com/print/vegetarian-diet/HQ01596/METHOD=print
http://en.wikipedia.org/wiki/Mayo_Clinic
You may follow a vegetarian diet for cultural, religious or ethical reasons. Or you may eat a vegetarian diet to stay healthy and prevent health problems, such as cardiovascular disease. Whatever your reasons for choosing a vegetarian diet, this guide will help you make smart choices to ensure that you meet your daily nutritional needs.
Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren't sure how to create a vegetarian diet that's right for you, talk with your doctor and a registered dietitian.
Types of vegetarian diets
When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets can be further categorized into three types:
Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are allowed in a lacto-vegetarian diet.
Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow eggs and dairy products.
Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
Vegetarian diet pyramid
A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
Vegetarian Food Guide Pyramid
Getting adequate nutrition
The key to a healthy vegetarian diet — like any diet — is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive a diet is, the more challenging it is to get all the nutrients you need. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are good sources of calcium. Therefore, you may need to make an extra effort to ensure that your vegetarian diet includes sufficient quantities of the following nutrients:
Calcium helps build and maintain strong teeth and bones. Milk and low-fat dairy foods are highest in calcium. Dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of many key organs, such as the brain, heart, kidney and thyroid. Vegans may not consume enough iodine and be at risk of iodine deficiency and possibly goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote goiter. Because food manufacturers may not use iodized salt in processed foods, vegans may want to ensure that they use salt with iodine at the table or in cooking. Just 1/4 teaspoon provides a significant amount of iodine.
Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods.
Omega-3 fatty acids are important for cardiovascular health as well as eye and brain development. Vegetarian diets that do not include fish and eggs are generally low in active forms of omega-3 fats. Because conversion of the plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements or both.
Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
Vitamin D plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk (be sure to check the label), and some cereals and margarines. However, if you don't eat enough fortified foods and have limited sun exposure, you may need supplementation with vitamin D-2 (derived from plants).
Getting started
If you're not following a vegetarian diet but you're thinking of trying it, here are some ideas to help you get started:
Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.
Learn to substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.
Branch out. Scan the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you'll be to meet all your nutritional needs.
中文譯文:
（注：把譯文放在下麵是因為譯文的內容比英文的多了些+少了些。估計是Mayo Clinic 更新過(updated)。請以英文版為準。）
Mayo Clinic團隊（Mayo Clinic是美國的一所著名的大學醫院）
千葉荷譯
http://article.yeeyan.org/view/119243/76415
按：良好計劃的素食是能夠滿足身體營養需求的健康飲食方式。讓我們一起來看看關於素食有哪些是你不知道的吧。
保持健康的素食飲食並不是僅僅把肉類從你的餐桌上移開那麽簡單。你需要采取額外的步驟去滿足日常的營養需求。
素食的飲食計劃
健康的素食飲食主要由植物類食物構成，如水果，蔬菜，所有的穀物，豆類，堅果和種子。因為素食者獲取能量的主要來源是非肉類食物，所以總的來說其飲食構成主要以纖維為主，（與非素食者的飲食相比）包含更少的脂肪和膽固醇。
根據素食者對源自動物的食物的態度，他們可劃分成如下幾類：
* 嚴格的素食主義者：他們完全植物類食物。任何源自動物的食物都不會出現在他們的餐桌上，如肉，家禽，魚，奶，雞蛋及奶酪。
* 乳類素食主義者：除了植物類食物外他們也食用牛奶及牛奶製品，但不吃雞蛋、肉類、魚和家禽。
* 乳蛋類素食主義者：雞蛋、牛奶以及奶製品如奶酪和酸奶都是可吃的，當然植物類食物也是必不可少。但是他們不吃紅色的肉，魚以及家禽。
*靈活的素食主義者(半素食主義者)：飲食主要以植物類為主，但偶爾也少量吃些肉類、家禽和魚。
如果你想讓素食生活有規律地進行，素食食物金字塔肯定會幫你大忙（金字塔大圖請見：http://www.mayoclinic.com/health/medical/IM02769）。
Many vegetarian eating plans exist. At the very least, they exclude red meat, chicken and fish. Some vegetarian diets also exclude eggs and milk products. This Vegetarian Diet Pyramid shows a lacto-ovo vegetarian diet. It features whole grains, legumes, fruits and vegetables and includes moderate amounts of nuts and seeds, soy, egg whites, dairy products and plant oils.
這個金字塔把構成健康素食生活所需要的各種食物進行了分類，當然，即使如此，你也要控製自己的食量。
無論你處於何種年齡階段或情況，一個良好的素食計劃能夠滿足你的營養需求。無論是兒童還是青少年，老人還是孕婦，甚至處於哺乳期的女性都可以從素食飲食中獲益。如果你仍然懷疑自己是否適合素食，請向你的醫生或者注冊營養師谘詢。
·肉類替代品（對照英文版，這一段多了。）
非肉製品將讓你的素食飲食更加多樣化，如豆腐熱狗、大豆漢堡、堅果麵包以及來自脈絡植物的蛋白質。這些在百貨店和健康食品超市隨處可見的加工食品有著和肉類相似的口味和肌理，卻含有更少的脂肪和更低的卡路裏。很多非肉類製品由大豆加工而成，如豆腐和豆豉。
如果要成為一個嚴格的素食主義者，從健康的角度考慮你需要找到雞蛋和乳製品的替代品。因此在製定食物清單或者烹飪時你不妨嚐試以下替代品建議：
*牛奶：可用強化豆奶，穀物奶或者杏仁奶替代牛奶。
*黃油：炒菜時，使用橄欖油，水，蔬菜湯汁，酒或無脂的炒菜專用噴霧來代替黃油。
*雞蛋：在製作烘焙類食物時，不妨嚐試廣告中介紹的雞蛋替代品吧，即那種由馬鈴薯澱粉製作而成的幹幹的玩意兒。或者你也可采用以下的方法：用1/4杯糊狀的豆腐或者用1湯匙磨碎的亞麻子混合3湯匙的水來替代雞蛋。當製作無蛋雞蛋卷時建議用豆腐代替雞蛋。
·保證足夠的營養
素食越是嚴格，就越難保證身體需要的營養。比如嚴格的素食飲食就完全排除了含有維生素B-12的食物和富含鈣的奶製品。雖然其他營養物質的攝取（如鐵和鋅）素食是可以滿足的，但是你需要做額外的努力來保證自己獲取足夠的營養。
以下列出了在素食飲食中可能攝取不足的營養物質，並給出了彌補方法：
（對照英文版，下麵內容少了：碘(Iodine)和維他命D(Vitamin D)）
* 蛋白質：你的身體需要蛋白質來維持健康。食用雞蛋和奶製品的素食者可以從中獲取足夠的蛋白質。蛋白質也可從豆製品，肉類替代品，豆莢，扁豆，堅果，植物種子和穀物中獲得。
* 鈣：這種礦物質是牙齒和骨骼健康的重要保證。低脂奶製品和深綠色蔬菜中富含鈣質，如菠菜，大頭菜，羽衣甘藍，無頭甘藍，花椰菜等。另外你也可選擇食用豆腐，強化豆奶或者果汁。
* 維生素B-12：維生素B-12對製造血紅細胞以及預防貧血症至關重要。這種維生素在幾乎隻存在於動物製品中，如牛奶、雞蛋和奶酪。嚴格的素食主義者可從精加工的穀物，強化豆製品或含有維生素B-12的營養補品中獲得。
* 鐵：與維生素B-12一樣，鐵是血紅細胞的重要組成元素。晾幹的大豆和豌豆，扁豆，精加工的穀物，所有穀物製品，深綠色葉類蔬菜以及果幹都富含鐵。另可以食用富含維生素C的食物以滿足身體對源自非動物的鐵的需要，如草莓，橘類水果，西紅柿，卷心菜以及花椰菜等。同時你也可食用含鐵的營養品。
* 鋅：這種礦物質存在於身體的多種酶之中，並且在細胞分裂和蛋白質製造過程中扮演重要角色。而所有的穀物，豆製品，堅果和麥芽都富含鋅。
維持健康的素食以及任何飲食的關鍵是學會享受多種多樣的食物。沒有任何一種食物可以提供身體所需的所有營養，所以飲食的豐富性可以保證你獲得必需的營養，並且保持健康的體魄。
·現在就開始吧！
如果你正在考慮轉變成一位素食主義者卻不知從何入手，那就從飲食目錄開始吧！
* 從你知道的開始：列出一個由你已經在食用或者現成的非肉類食品的菜單。
* 把肉類都替換掉：選擇那些把其中的一樣或幾樣替換掉後就可以輕鬆變成素食的菜。例如，你可以製作素食辣椒，並額外加進一個豆腐幹。從中你肯定會驚喜地發現一些菜品僅僅是做些簡單的替換工作就可完成。
* 嚐試新的菜品：可到餐館品嚐新的素食烹飪。總之，越多樣化的素食飲食，就越能滿足你身體的營養需要。
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