Since 2014, almost a million people in 192 countries have tried拉生- 1月份的素食主义者。人们试试vegan dietsfor lots of reasons. They may be concerned about animal welfare, the environmental impact of eating meat, or improving their health. If you’re thinking of trying a vegan diet to be healthier, here are a few things you should know.
“素食主义者”并不总是意味着“健康”
亚历山德拉小样，一个家庭护士从业者主頁(欢迎您)in Greeley, CO, has a certificate in plant-based nutrition and is continuing her education and research in the field. She points out that a vegan diet and a whole-food, plant-based diet aren’t necessarily the same thing, although both eliminate animal products—no meat, dairy, or eggs.
But a vegan diet could include加工食品that are high in sugar, fat, or additives. Plant-based diets are focused on foods as close to their natural state as possible. Fruits, vegetables, whole grains, legumes, nuts, and seeds are the foundation of a plant-based diet.
“A raw apple, for example, would be a classic example of a whole-plant food. An apple pie made with vegan shortening and an egg replacement would be vegan, but not whole-food plant-based,” Lessem said.
2. A whole-food, plant-based diet is loaded with health benefits
“For health benefits, the best bang for the buck is a whole-food, plant-based diet,” Lessem said.
这种饮食可以帮助预防和逆转心脏病。它可以降低乳腺癌，结肠，前列腺，胃，子宫内膜等癌症的风险，以及肿瘤生长缓慢。它可以降低患糖尿病的风险，如果您有糖尿病，有助于消除您对药物的需求。它还可以帮助你减肥，提高你的心情，给你更多的能量，帮助你更好地睡觉，并打击焦虑和抑郁。
3.任何人都可以从一个月的素食主义者中受益
“There are very few people who couldn’t benefit in some way from eating a plant-based diet for a month, or forever,” Lessem said. “Whether you’re trying to lose weight, improve your chronic health conditions, or just feel better, giving a plant-based diet a shot is a great option.”
如果你有很多食物过敏，那么它可能更具挑战性，但是记者说，她知道她知道有很多人吃植物的饮食，避免大豆，麸质，坚果等常见过敏原。
尝试植物的饮食比以往任何时候都更容易
“Don’t be intimidated or scared,” Lessem said. “Several years ago, it was definitely more challenging, but now pretty much anywhere you go has some plant-based options on the menu.”
在家里有很多资源。立即检查并开始计划购物和膳食：
- 拉生有负荷的食谱
- The Physicians Committee for Responsible Medicine offers the21 Day Vegan Kickstart
- Forks Over Knivesoffers recipes, meal planning guides, tips, and a recipe app
5. You’ll want to start eating more fiber now
植物的饮食是loaded with fiber—that’s one of the things that makes them so healthy. But too much fiber all at once can cause bloating, gas, and discomfort. Start upping your fiber intake and drinking lots of water before January, so it’s not such a shock to your system. And if you do develop symptoms, know that they’ll pass. Don’t give up.
6. Before Veganuary, make a plan with your family
If your family wants to join you, great! But if they aren’t on board don’t pressure them, Lessem said. Set an example—when they see you losing weight and gaining energy, they may be inspired to change.
你也可以争取他们的支持，即使他们没有改变他们的饮食。弄清楚一个制备和分享餐点的系统，因此您不会为自己做一顿饭，另一张膳食为您的家人。
如果您的家人中没有人想要尝试素食语，请看看您是否可以找到至少一个人加入您，所以即使您只能通过电话或文本连接，即使您只能连接开关。这样，您可以互相支持。
7.您不需要享受营养素
“People tend to get really nervous about whether or not they will get adequate nutrition from a plant-based diet and I try to reassure people that this is an unfounded worry,” Lessem said. “Everyone thinks that by giving up animal products they will shrivel up and die from protein insufficiency, which is simply not true.”
If you eat a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds you will get plenty of protein and other nutrients. The only thing you need for a long-term plant-based diet is a vitamin B-12 supplement. “B-12 comes from bacteria in the soil. When animals graze, they eat some of the soil, which gets the B-12 into their bodies and gets passed on in their meat or milk. For people eating no animal products, I recommend a supplement of 1000 micrograms two to three times a week,” Lessem said.
主頁(欢迎您)班纳健康营养学家和营养师是富尔语l of great ideas forcreating a healthier lifestyle. Explore other articles that discussvegan and vegetariandiets and even recommendseasonal, healthy ingredients like pumpkin.
