视频文本

Vegetarian diets have been associated with many health advantages as compared to non-vegetarian diets.
和非素食者饮食相比，素食者饮食有很多健康上的优势
Research has supported that vegetarian diets have been
有研究表明素食者饮食
associated with lower low-density lipoprotein cholesterol levels which is also known as LDL cholesterol,
能降低人体内低密度脂蛋白(LDL)水平
lower risk of death from ischemic hearth disease and lower blood pressure.
降低死于缺血性心脏病的风险并能降低血压，
Ischemic heart disease is defined as a lower level of blood supplied to the heart
缺血性心脏病指的是心脏供血过低
and often results in a heart attack or stroke.
往往导致心脏病发作或者中风
In addition vegetarian diets have been associated with lower rates of hypertension,
此外，素食者饮食还能降低血压，
lower rates of type II diabetes, a lower body mass index and lower overall cancer rates.
降低Ⅱ型糖尿病发病率，降低体重指数，降低整体癌症发病率

By the nature of foods within the vegetarian diet most of the food choices within this diet are healthy.
素食者饮食中的食物大都是健康的，这是由这些食物的本质决定的。
Fruits, vegetables, bean, legumes, cereal grains, nuts and seeds,
水果，蔬菜，大豆，豆类，谷物，坚果，种子
dairy products and eggs are all healthy choices
奶制品和蛋都是健康的选择，
if you are careful not to add unhealthy fats, sugars and salt and choice low-fat dairy products.
只要注意不要加入不健康的脂肪，糖和盐，并选择低脂奶制品
Most vegetables and fruits can be enjoyed in their raw form
大多蔬菜水果可以生吃
or can be cooked just slightly to conserve the most amount of their natural vitamins and minerals.
或只是轻微烹饪一下，以尽量多地保留它们的天然维生素和矿物质，
Canned bean and legumes are a very healthy food choice
罐装大豆和豆类是极为健康的食物，
and can be found alongside other canned vegetables at you local grocery store.
在地方杂货店就有卖，还有其他罐装蔬菜
There are many whole grain cereals, breads and pasta choices available now.
目前有很多全谷物燕麦，面包和意大利面可供选择，
And these foods provide essential vitamins and nutrients as well as the much needed fiber in your diet.
这些食物不仅提供关键的维生素和营养，还提供饮食中特别需要的纤维素，
Nuts and seeds are also very healthy choices for fiber
坚果和种子也是可提供纤维素的健康食品
and there are a wide variety of different types available today.
目前有很多种类可供选择
Low-fat dairy products will provide a healthy dose of calcium and vitamin D
低脂奶制品可提供健康的钙和维生素D
and also provide protein in a vegetarian diet as well.
也能为素食者提供蛋白质
One percent or skim milk products such as low fat yoghurt and cheeses are the best choices.
所含脂肪低于1%的奶制品，或称脱脂奶制品，比如低脂酸奶和起司是最好的选择
Finally, eggs are another great source of protein and another healthy choice to add to any diet.
最后，蛋也是蛋白质的好来源，是所有饮食都可包括的健康食品

视频及简介

视频简介：

本节课讲素食者饮食，具体讲了什么是素食者饮食、素食者饮食的分类、吃素对健康的好处，以及素食者应该如何选取食物从而获得足够的蛋白质、无机盐等营养物质，还有健康的素食烹饪方法。