版上有人吃素食的嘛? - 健身
By Michael
at 2009-08-20T10:22
at 2009-08-20T10:22
Table of Contents
基本上 有兩派的說法
一派是說素食很健康 一派是說素食很不健康
事實上 素食可以很健康(Grant et al. 2008) 也可以很不健康 (Schoch et al. 1996)
就跟其他飲食習慣的人一樣
你需要一定的碳水化合物,蛋白質,脂肪等等
就跟U.S. Department of Health and Human Services
與U.S. Department of Agriculture
在 Dietary Guidelines for Americans所建議的一樣
www.healthierus.gov/dietaryguidelines
根據他們的說法素食主義者跟其他人一樣可以吃得很健康
不過就跟一般人一樣,對於飲食要有正確的觀念
(強烈建議去看Dietary Guidelines for Americans,無論你是否為素食者)
一般素食主義者常見的飲養不良有 鐵 碘 維他命D 與B12 (Obeid et al. 2002)
其中B12在非動物性的食物上沒有可靠的來源,所以純素者容易出現這個問題
(Nathan et al. 1996, Leblanc et al. 2000)。
其他三種都有可靠的非動物來源(例如蘋果,海帶,曬太陽)
如果你是蛋奶素或是奶素(lacto- or lacto-ovo vegetarians),根據香港對於蛋奶素或是
奶素而同的研究顯示,他們沒有B12缺乏的問題(Leung et al. 2001)。因為奶蛋都有B12。
目前研究者建議是可以不吃蛋,但是如果連牛奶都不喝的話就需要吃B12維他命丸
(Casella et al. 2005, Reghu et al. 2005)
最後介紹一些練得很好的純素者(VEGAN)
Jon Hinds
http://buellerskitchen.com/?p=144
Mike Mahler
http://www.youtube.com/watch?v=hhG4FcJxlvQ&feature=related
http://www.bodybuilding.com/fun/mahler30.htm
http://www.veganbodybuilding.org/links.htm
引用文獻
Casella, E. B., M. Valente, J. M. de Navarro and F. Kok. 2005. Vitamin B-12 def
iciency in infancy as a cause of developmental regression. Brain & Development
27:592-594.
Grant, R., A. Bilgin, C. Zeuschner, T. Guy, R. Pearce, B. Hokin and J. Ashton.
2008. The relative impact of a vegetable-rich diet on key markers of health in
a cohort of Australian adolescents. Asia Pacific Journal of Clinical Nutrition
17:107-115.
Leblanc, J. C., H. Yoon, A. Kombadjian and P. Verger. 2000. Nutritional intakes
of vegetarian populations in France. European Journal of Clinical Nutrition 54
:443-449.
Leung, S. S. F., R. H. Y. Lee, R. Y. T. Sung, H. Y. Luo, C. W. J. Kam, M. P. Yu
en, M. Hjelm and S. H. Lee. 2001. Growth and nutrition of Chinese vegetarian ch
ildren in Hong Kong. Journal of Paediatrics and Child Health 37:247-253.
Nathan, I., A. F. Hackett and S. Kirby. 1996. The dietary intake of a group of
vegetarian children aged 7-11 years compared with matched omnivores. British Jo
urnal of Nutrition 75:533-544.
Obeid, R., J. Geisel, H. Schorr, U. Hubner and W. Herrmann. 2002. The impact of
vegetarianism on some haematological parameters. European Journal of Haematolo
gy 69:275-279.
Reghu, A., S. Hosdurga, B. Sandhu and C. Spray. 2005. Vitamin B12 deficiency pr
esenting as oedema in infants of vegetarian mothers. European Journal of Pediat
rics 164:257-258.
Schoch, G., B. Kaiser and M. Kersting. 1996. Pros and cons of vegetarianism. Mo
natsschrift Kinderheilkunde 144:232-238.
--
一派是說素食很健康 一派是說素食很不健康
事實上 素食可以很健康(Grant et al. 2008) 也可以很不健康 (Schoch et al. 1996)
就跟其他飲食習慣的人一樣
你需要一定的碳水化合物,蛋白質,脂肪等等
就跟U.S. Department of Health and Human Services
與U.S. Department of Agriculture
在 Dietary Guidelines for Americans所建議的一樣
www.healthierus.gov/dietaryguidelines
根據他們的說法素食主義者跟其他人一樣可以吃得很健康
不過就跟一般人一樣,對於飲食要有正確的觀念
(強烈建議去看Dietary Guidelines for Americans,無論你是否為素食者)
一般素食主義者常見的飲養不良有 鐵 碘 維他命D 與B12 (Obeid et al. 2002)
其中B12在非動物性的食物上沒有可靠的來源,所以純素者容易出現這個問題
(Nathan et al. 1996, Leblanc et al. 2000)。
其他三種都有可靠的非動物來源(例如蘋果,海帶,曬太陽)
如果你是蛋奶素或是奶素(lacto- or lacto-ovo vegetarians),根據香港對於蛋奶素或是
奶素而同的研究顯示,他們沒有B12缺乏的問題(Leung et al. 2001)。因為奶蛋都有B12。
目前研究者建議是可以不吃蛋,但是如果連牛奶都不喝的話就需要吃B12維他命丸
(Casella et al. 2005, Reghu et al. 2005)
最後介紹一些練得很好的純素者(VEGAN)
Jon Hinds
http://buellerskitchen.com/?p=144
Mike Mahler
http://www.youtube.com/watch?v=hhG4FcJxlvQ&feature=related
http://www.veganbodybuilding.org/links.htm
引用文獻
Casella, E. B., M. Valente, J. M. de Navarro and F. Kok. 2005. Vitamin B-12 def
iciency in infancy as a cause of developmental regression. Brain & Development
27:592-594.
Grant, R., A. Bilgin, C. Zeuschner, T. Guy, R. Pearce, B. Hokin and J. Ashton.
2008. The relative impact of a vegetable-rich diet on key markers of health in
a cohort of Australian adolescents. Asia Pacific Journal of Clinical Nutrition
17:107-115.
Leblanc, J. C., H. Yoon, A. Kombadjian and P. Verger. 2000. Nutritional intakes
of vegetarian populations in France. European Journal of Clinical Nutrition 54
:443-449.
Leung, S. S. F., R. H. Y. Lee, R. Y. T. Sung, H. Y. Luo, C. W. J. Kam, M. P. Yu
en, M. Hjelm and S. H. Lee. 2001. Growth and nutrition of Chinese vegetarian ch
ildren in Hong Kong. Journal of Paediatrics and Child Health 37:247-253.
Nathan, I., A. F. Hackett and S. Kirby. 1996. The dietary intake of a group of
vegetarian children aged 7-11 years compared with matched omnivores. British Jo
urnal of Nutrition 75:533-544.
Obeid, R., J. Geisel, H. Schorr, U. Hubner and W. Herrmann. 2002. The impact of
vegetarianism on some haematological parameters. European Journal of Haematolo
gy 69:275-279.
Reghu, A., S. Hosdurga, B. Sandhu and C. Spray. 2005. Vitamin B12 deficiency pr
esenting as oedema in infants of vegetarian mothers. European Journal of Pediat
rics 164:257-258.
Schoch, G., B. Kaiser and M. Kersting. 1996. Pros and cons of vegetarianism. Mo
natsschrift Kinderheilkunde 144:232-238.
--
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