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发帖数: 23737 | 1 http://blog.wenxuecity.com/blogview.php?date=201107&postID=8097
相信现代人都知道素食对身体好，也环保, 但因为素食者不吃肉和海鲜，有些还不吃蛋
和奶类，他们的食材中易缺少六种营养元素，分别是蛋白质，铁，钙，锌，维他命B12，
维他命D。
经常吃下面这八种食材可以帮助素食者补充这六种营养元素，从而最大程度的保证身体
健康。这八种食材由美国营养学协会发言人（American Dietetics Association spoke
sperson Cynthia Sass）推荐。Cynthia是位严格素食者。
这八种食材分别为豆腐，小扁豆(lentil), 豆类（beans），坚果（nuts），糙谷物（w
hole grains），深绿色蔬菜（leafy greens），海带，果脯。
详细资料请看下面这篇文章。
http://www.vegetariantimes.com/features/editors_picks/387
There is a world of reasons to go meatless, from heart health to animal welf
are. But nutritionally, there’s one tricky trade-off. You drastically shrin
k your body’s supply of six vital nutrients: protein and iron—which can be
the toughest to get in adequate quantities—plus calcium, zinc, vitamin B12
and vitamin D.
To help you fill in these gaps, we tapped the expertise of nutritionist Cynt
hia Sass, RD, a spokesperson for the American Dietetic Association—and a ve
gan, so she totally gets it. We’ve identified the “great eight” foods on
these pages. All are loaded with one or more of these hard-to-get nutrients.
The only thing you need to do: Check the chart below to see how much you per
sonally need of each nutrient. Then use food labels to keep track of what yo
u eat for a day or two, or even a week. Good bet you’ll be amazed by how ma
ny gaps you have. The simplest way to fill them? Start working in daily serv
ings of the great eight.
And, oh yes, check out the recipes. They were invented by one of VT’s best
staff cooks, who combined every one of the great eight foods into a single,
genius soup-and-salad meal. Have a version of this meal regularly and that t
ricky trade-off we mentioned? Bingo, it’s gone.
Tofu
Why it’s great: Plain tofu has a lot going for it. It’s a terrific source
of protein, zinc, iron, and it even contains some cholesterol-lowering omeg
a-3 fatty acids. It also gives you more than 100 milligrams (mg) of calcium
in a half cup. But the same amount of calcium-enriched tofu gives you up to
350 mg (about one-third of your daily needs) plus roughly 30 percent of your
daily vitamin D, which helps your body absorb the calcium—an extra bone-bu
ilding punch that many people need. Look for enriched soymilk, too, which is
also fortified with calcium and vitamin D.
Tip: “Tofu can be substituted for the same amount of meat, poultry or fish
in almost any recipe,” says Sass. Firm tofu works best because it holds its
shape when you sauté it or grill it.
Lentils
Why they’re great: Lentils, like beans, are part of the legume family, and
like beans, they’re an excellent source of protein and soluble fiber. But l
entils have an edge over most beans: They contain about twice as much iron.
They’re also higher in most B vitamins and folate, which is especially impo
rtant for women of childbearing age as folate reduces the risk for some birt
h defects. For new vegetarians, lentils are also the perfect way to start ea
ting more legumes because they tend to be less gassy.
Tip: Lentil soup is just the beginning. Add lentils to vegetable stews, chil
is or casseroles. Toss them with red onions and vinaigrette. Stir them into
curries; cook them with carrots. Experiment with different varieties—red le
ntils (right) cook up very fast and can be turned into bright purées.
Beans
Why they’re great: A cup a day gives you about one-third of your iron and p
rotein and roughly half your fiber. Even better, most of that is soluble fib
er, which helps lower cholesterol. One cup also provides a good amount of po
tassium, zinc and many B vitamins, and some calcium too. Just one alert: Rin
se canned beans well—they can be soaked in salt.
Tip: It was once thought that to get a complete protein, you needed to combi
ne beans with grains (rice, pasta, bread) at the same meal. “Now we know yo
u just have to eat them during the same day,” Sass says. Toss beans and veg
etables with whole wheat pasta; make soups and chilis with several varieties
; add a sprinkling to grain salads. And for a different taste treat, look fo
r canned heirloom varieties.
Nuts
Why they’re great: They’re a nifty source of quick, totally palatable prot
ein. In additon, walnuts, peanuts, almonds, cashews, pecans, macadamias and
Brazil nuts are rich in zinc, vitamin E and omega-3 fatty acids. Some, like
almonds, even provide a decent amount of calcium (about 175 mg in a half cup
).
There’s also some great nut news: “Recent studies show that even though nu
ts are high in calories, eating them does not lead to weight gain,” says Sa
ss. In fact, people who eat nut-rich diets tend to weigh less than those who
don’t, say researchers at Loma Linda University and Purdue University. Pea
nuts may even help weight loss. Why nuts don’t make you fat—and may even h
elp you lose weight—isn’t clear. “It’s possible that nuts make you feel
so full that you’re less likely to overeat other foods,” says Sass. Other
experts suspect that the labor-intense job of digesting nuts burns off calor
ies. There are also hints that nuts increase the amount of fat that passes t
hrough the digestive tract, which might explain nut-linked weight loss. More
research is obviously needed!
Tip: Different nuts give you different nutrients. For example, a half cup o
f almonds provides about four times as much fiber as the same amount of cash
ews. Cashews, however, contain about twice as much iron and zinc as almost a
ny other nut. Pecans and walnuts tend to land right in the middle for most n
ut nutrients—potassium, magnesium, zinc and calcium. Sprinkle them in salad
s, or keep a bag of mixed nuts in your desk or backpack. Garnish smooth soup
s with crunchy whole nuts, stir chopped nuts into muffins and add crushed nu
ts to pie crust.
Grains
Why they’re great: Some enriched whole-grain cereals are fortified with har
d-to-get vitamin B12—some even offer 100 percent of a day’s requirement in
one serving—as well as iron, calcium and many other nutrients. Keep in min
d that if you don’t eat eggs or dairy, you’ll have to take a B12 supplemen
t to make sure you’re getting enough. As a group, cereals and other whole-g
rain foods (whole wheat breads and pastas, brown rice, etc.) are also high
in other B vitamins, zinc and, of course, insoluble fiber, which not only he
lps whisk cholesterol out of your system but may reduce your risk of colon c
ancer and other digestive disorders.
Tip: Because different grains provide different nutrients, vary the types yo
u eat. “It’s easy to get into a rut of, say, just making brown rice all th
e time. It’s better to mix up the grains you eat, including oatmeal, bulgur
, wild rice, whole rye and pumpernickel breads,” says Sass. Also try some o
f the ancient grains—spelt, farro, kamut—which are now sold at most whole
foods markets.
Leafy Greens
Why they’re great: Unlike most vegetables, dark leafy greens such as spinac
h, broccoli, kale, Swiss chard and collards contain healthful amounts of iro
n—especially spinach, which has about 6 grams or about one-third of a day’
s supply. They’re also a great source of cancer-fighting antioxidants; are
high in folic acid and vitamin A; and they even contain calcium, but in a fo
rm that’s not easily absorbed. Cooking greens and/or sprinkling them with a
little lemon juice or vinegar makes the calcium more available to your body
, says Sass.
Tip: Always try to eat iron-rich foods with foods that are high in vitamin C
because the C helps your body absorb the iron. With dark leafy greens, this
comes naturally—just toss them into salads with yellow and red peppers, to
matoes, carrots, mandarin oranges or any citrus. Or if you prefer your veggi
es cooked, sauté a couple of cups of greens in some seasoned olive oil with
sweet peppers, garlic and onion.
Seaweeds
Why they’re great: Besides being a terrific source of iron and phytochemica
ls, many seaweeds—such as alaria, dulse, kelp, nori, spirulina and agar—ar
e good sources of minerals, including magnesium, calcium, iodine, iron and c
hromium, as well as vitamins A, C, E and many of the Bs. Talk about superfoo
ds!
Tip: Add chopped dulse to salads or sandwiches, sauté it with other vegeta
bles or use it in soups. Use nori sheets as the wrappers for vegetarian sush
i. Toast kelp, and crumble it on pasta or rice, or add it to noodle soups. B
rowse through Japanese or Korean markets to find seaweeds to sample.
Dried Fruits
Why they’re great: They’re good, super-convenient sources of iron—and if
you combine them with some mixed nuts, you’ve got a packet of iron and prot
ein you can take anywhere easily. In addition, dried fruits—think apricots,
raisins, prunes, mangos, pineapple, figs, dates, cherries and cranberries—
provide a wide array of minerals and vitamins as well as some fiber. And eve
n kids love to snack on them.
Tip: Sprinkle them on salads, use in chutneys, stir into puréed squash and
sweet potatoes, or blend with nuts and seeds to make your own favorite snack
mix. Chopped up, dried fruits make healthful additions to puddings, fruit-b
ased pie fillings, oat bars, cookies, hot and cold cereals—you name it. | t**a
发帖数: 675 | 2 I eat most of them everyday. haha. |
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