改吃素吧。
A vegetarian diet incorporated into a low-calorie diet can increase energy-producing protein while keeping fat content low, according to a study published in the Journal of the American Medical Association.
Actually, this mixture was given to protein-deficient malnourished children in Ethiopia, and it reversed their biochemical defects. Another study was conducted on New Orleans police officers on a weight-loss program. Researchers concluded that the vegetarian food “helps people without much self-motivation to lose weight.”
“I was sure I’d shrivel up and die if I didn’t eat meat,” recalls Joe Schneider, a mailman who is into bodybuilding. “But a friend at the gym talked me into trying it. I quit eating red meat a year ago and chicken and fish six months ago. I’ve lost fat and gained muscle. Truthfully, I’ve never felt better.”
Vegetarian diets have been documented to lower cholesterol and blood pressure and to cut down on the risk of heart disease and certain types of cancer. Vegetarian diets are naturally very low in fats and high in complex carbohydrates and fiber.
Healthy vegetarians eat a combination of grains, beans and other legumes and vegetables, especially green leafy ones. Make the transition gradually, like Joe did. It might be a good idea to take a multi-vitamin, too, just to make sure you’re getting all your nutrients.
根据《美国医学协会期刊》中的一项研究指出，把素食餐与低卡路里的饮食相结合可以使脂肪含量降低，同时也可以增加产生精力的蛋白质。
事实上，这种混合餐给伊索比亚缺乏蛋白质的营养不良孩子们吃了之后，改善了他们体内生化上的缺点。另一项研究是以纽奥良的警员为对象所进行的减重计划。研究人员作出的结论是素食“有助于那些对这项计划不很积极的人减重”。
“以前我确信自己如果不吃肉，就会衰弱而死。”一位热衷于健美的邮差先生乔伊舒奈德回想道。他接着又说：“但我在健身房认识的一位朋友说服我试试素食餐。一年前我就停止吃红肉了，六个月前不再吃鸡肉和鱼肉。如今，我已减少了脂肪并且增加了肌肉。说实在的，我从来没感觉这么好过。”
文献证明吃素可以降低胆固醇和血压，减少罹患心脏病及某些癌症的风险。素食餐脂肪的含量本来就很低，而且富含复合碳水化合物及高纤维质。
健康的素食者会摄取各种谷类、豆类、豆荚及蔬菜类，尤其是绿色叶菜。像乔伊一样慢慢地转变饮食习惯。服用多种维他命亦不失为一个好主意，这样做是为了要确定自己能摄取到身体所需要的各种营养。
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