涔濈姘ㄥ熀閰镐綔鐢?/strong>
浣犳洿闇€瑕佸摢涓€绉?
浠婂ぉ鍙戠幇澶у瀵硅泲鐧借川濂藉儚鏈変竴瀹氱殑璇В,浼间箮鏈変汉璁や负妞嶇墿鎬ц泲鐧借川姣斾笉涓婂姩鐗╂€ц泲鐧借川锛屼篃鏈変汉璁や负铔嬬櫧璐ㄧ殑鎽勫叆瓒婂瓒婂ソ锛屾湁浜鸿涓哄姩鐗╄泲鐧芥瘮渚嬭秺楂樿泲鐧界殑鍚告敹瓒婂ソ銆?/strong>
鎴戠殑鍘熷垯涓婁粠鏉ラ兘涓嶆槸浠ヨ鏈嶄綘涓虹洰鏍囷紝鑰屾槸鎻愪緵涓€涓瑙傜殑鍒嗘瀽甯姪浣犲仛鍐冲畾銆?/p>
姣忎釜浜哄鍋ュ悍鐢熸椿鐨勫畾涔変笉涓€鏍凤紝鏈夌殑浜烘兂瑕侀暱鍛界櫨宀侊紝鏈夌殑浜烘兂瑕佹棤鐥呮棤鐥涳紝鏈夌殑浜烘兂瑕佸悆鍠濅笉鑳栵紝鏈夌殑浜轰笂灏介噺涓哄悗浜虹潃鎯炽€傛湁鐨勪汉鎯冲悆鑲夛紝鏈変汉鍠滄鍚冪礌銆傚悆鑲夌殑浜哄ぇ澶氫负浜嗗彛鎰熷拰鍛抽亾锛屽悆绱犵殑鍗存湁鍚勭鍚勬牱鐨勭悊鐢憋細鐜繚锛屽姩鐗╀繚鎶や富涔夛紝鍋ュ悍锛屽畻鏁欙紝鍔ㄧ墿铔嬬櫧涓嶈€愬彈绛夌瓑銆備笉杩囦綘鐨勯€夋嫨鏄€庢牱鐨勶紝鏈€缁堥兘鏄綘鐨勯€夋嫨銆傞€傚悎鑷繁鐨勬墠鏄渶濂界殑銆?/p>
涓浗浜烘暣浣撶殑鑲夌被娑堣€楁嵁缁熻鏄笘鐣岄鍏堬紙鐗瑰埆鏄尓鑲夌被锛夛紝姣曠珶浜哄彛鏁伴噺鎽嗗湪閭ｅ効锛岃€岀編鍥界殑鐗涜倝娑堣€椾篃鏄笘鐣岄鍏堛€備絾鏄仴搴烽鍩熷澶т紬鐨勬暀鑲诧紝绱犻涓讳箟瓒嬪娍浠ュ強浜洪€犺倝浜т笟姝ｅ湪璇曞浘鏀瑰彉杩欎竴鐜扮姸銆?/p>
鍜变滑灏变簨璁轰簨锛屾墍浠ヨ鍏充簬铔嬬櫧璐ㄦ潵婧愮殑浜嬪効銆傚埌搴曞悆鍝铔嬬櫧璐ㄥソ锛熷挶浠厛浠庝竴浜涘熀鏈殑浜嬫儏璁茶捣銆?/p>
铔嬬櫧璐ㄧ殑閲嶈鎬?/strong>
铔嬬櫧璐ㄩ亶甯冨叏韬細鑲岃倝锛岄楠硷紝鐨偆锛屽ご鍙戯紝浠ュ強鍑犱箮鎵€鏈夊叾浠栬韩浣撻儴浣嶅拰缁勭粐銆傛垜浠韩浣撻噷闈㈠弬鍔犲寲瀛﹀弽搴旂殑閰跺拰琛€娑蹭腑鎼哄甫姘ф皵鐨勮绾㈣泲鐧介兘闇€瑕佽泲鐧借川銆?/p>
铔嬬櫧璐ㄧ殑缁勬垚
蹇呴渶姘ㄥ熀閰?/strong>
鑷韩涓嶈兘鍚堟垚锛屽繀椤讳粠椋熺墿涓幏鍙栥€備汉浣撻渶瑕佷節绉嶅繀闇€姘ㄥ熀閰革紝鍒嗗埆鏄垎鍒槸缁勬皑閰革紝寮備寒姘ㄩ吀锛屼寒姘ㄩ吀锛岃禆姘ㄩ吀锛岃泲姘ㄩ吀锛岃嫰涓欐皑閰革紝鑻忔皑閰革紝鑹叉皑閰稿拰缂皑閰搞€?/em>
闈炲繀闇€姘ㄥ熀閰?/strong>
鑷韩鍙互鍚堟垚
铔嬬櫧璐ㄦ潵婧?/strong>
鍔ㄧ墿铔嬬櫧
- 楦¤泲锛岀墰濂讹紝鑲夌被锛岄奔绫诲拰瀹剁
- 杩欎簺鏉ユ簮鐨勮泲鐧借川涔熶笌楗卞拰鑴傝偑鍜岃儐鍥洪唶鐨勯珮鎽勫叆閲忔湁鍏?/li>
- 鎬€瀛曞悗鏈熷姩鐗╂潵婧愮殑铔嬬櫧璐ㄨ璁や负鍦ㄥ嚭鐢熸椂浣撻噸姝ｅ父鐨勫┐鍎夸腑璧烽噸瑕佷綔鐢?/li>
妞嶇墿铔嬬櫧
- 妞嶇墿铔嬬櫧璐ㄥ彲浠ユ彁渚涙墍鏈夊繀闇€姘ㄥ熀閰?锛堝畬鏁磋泲鐧借川锛?/li>
- 涓昏鏉ユ簮鍖呮嫭璞嗙被锛屽潥鏋滃拰澶ц眴
- 浣庣儹閲忓拰浣庤剛鑲?/li>
- 妞嶇墿鎬ц泲鐧借川鏉ユ簮杩樻彁渚涜澶氬叾浠栬惀鍏荤礌锛屽phytochemicals鍜岃喅椋熺氦缁?/li>
鍔ㄧ墿铔嬬櫧 VS 妞嶇墿铔嬬櫧
- 鍚冭眴绫伙紝鍧氭灉锛岄奔绫绘垨瀹剁绛夊仴搴疯泲鐧借川鏉ユ簮浠ｆ浛绾㈣倝鍜屽姞宸ヨ倝绫诲彲浠ラ檷浣庡嚑绉嶇柧鐥呯殑椋庨櫓杩囨棭姝讳骸銆?/li>
- 鍔犲伐鍚?/em>鐨勭孩鑲夌被涓庡績琛€绠＄柧鐥呭彂鐥呯巼姝ｇ浉鍏炽€傦紙鍔犲伐鑲夌被鏄寚鍩规牴锛岄鑲狅紝鑵婅倝绛夛級
鏈夊叴瓒ｇ殑鍙互鍒板搱浣涘叕鍏卞崼鐢熷闄㈢綉绔欎笂浜嗚В鏇村绾㈣倝涓庡仴搴烽闄╃殑闂銆?/p>
铔嬬櫧璐ㄨ川閲?/strong>
娴嬭瘎铔嬬櫧璐ㄨ川閲忕殑鏍囧噯PDCAAS rankings
- Protein quality ranking table
鏍规嵁PDCAAS锛屽ぇ璞嗚泲鐧借川(涓婂浘榛勮壊閮ㄥ垎)涓庡姩鐗╄泲鐧借川鐩稿綋锛屽緱鍒嗕负1.0锛堟渶楂樺垎锛?/p>
- 妞嶇墿铔嬬櫧璐ㄩ噺涓嶉€婁簬鍔ㄧ墿铔嬬櫧
浜轰綋闇€瑕佺殑閲?/strong>
缇庡浗鍥藉鍖诲闄㈠缓璁垚浜烘瘡澶╂瘡鍏枻浣撻噸鑷冲皯鎽勫叆0.8鍏嬭泲鐧借川
闇€瑕佸鍔犺泲鐧借川鎽勫叆鐨勪汉缇?/strong>
- 杩愬姩鍛?/li>
- 鍋ュ悍鐨勮€佸勾浜?/li>
- 瀛曞鍜屽摵涔虫湡濂虫€?/li>
- 濠村辜鍎垮拰闈掑皯骞?/li>
瀵圭幆澧冪殑褰卞搷
- 鍔ㄧ墿鎬ч鍝佺殑鐢熶骇寰€寰€姣旂敓浜ф鐗╂€ч鍝佸叿鏈夋洿楂樼殑娓╁姘斾綋鎺掓斁 – 鑰屼钩鍒跺搧灏ゅ叾鏄孩鑲夛紙鐗瑰埆鏄墰鑲夛紝缇婅倝鍜屽北缇婏級鍥犲叾涓嶆垚姣斾緥鐨勫奖鍝嶈€岃劚棰栬€屽嚭銆?/li>
- 浠呭湪缇庡浗锛岀墰鑲夊崰鎵€鏈変笌椋熷搧鏈夊叧鐨勬俯瀹ゆ皵浣撴帓鏀鹃噺鐨?6锛呫€?/li>
- 闄や簡鎺掓斁涔嬪锛屽€煎緱娉ㄦ剰鐨勬槸锛岀伯椋熺敓浜у鎴戜滑鐨勮嚜鐒惰祫婧愭彁鍑轰簡宸ㄥぇ鐨勯渶姹傦紝鍥犱负鍐滀笟鏄€犳垚妫灄鐮嶄紣锛岀墿绉嶇伃缁濓紝娣℃按鏋鍜屾薄鏌撶殑涓昏鍘熷洜銆?/li>
鐐瑰嚮姝ゅ娣诲姞鍥剧墖璇存槑鏂囧瓧
鍥剧墖鏉ユ簮 www.wri.org /proteinscorecard
鎵€浠ユ垜浠鎬庝箞鍋氬憿锛?/strong>
鐜版湁鐮旂┒閽堝鍔ㄧ墿铔嬬櫧璐ㄦ鐗╄泲鐧介偅涓€涓洿濂借繖鏂归潰鐨勭粨璁哄苟涓嶆槑纭紝鎬荤殑鏉ヨ澶氬悆妞嶇墿鎬х殑铔嬬櫧锛屽皯鍚冨姞宸ュ悗鐨勭孩鑲夛紝澶氬悆楸肩被锛屽蹇冭绠℃柟闈㈢柧鐥呯殑棰勯槻鏄湁甯姪鐨勩€?/strong>
To minimize CVD risk, evidence supports plant-based dietary patterns that emphasize protein-rich plant foods and include some animal-based sources of protein (e.g., fish/seafood, eggs, low-fat dairy, poultry, and lean meats) in place of refined carbohydrates and processed meats.
Reference
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
https://www.ncbi.nlm.nih.gov/books/NBK234922/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642426/
妞嶇墿铔嬬櫧鍙笉姣斿姩鐗╄泲鐧介€婅壊锛屽苟涓旇繕鏈夊叾浠栫殑濂藉,妞嶇墿铔嬬櫧鍜屽姩鐗╄泲鐧界殑鍖哄埆,浣犳洿闇€瑕佸摢涓€绉?
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