视频文本

Other key nutrients are omega 3 fatty acids which can be found in fish
其他一些关键营养物质包括ω－3族脂肪酸，可从鱼类中获得，
while iron, zinc and iodine can be found in whole grain breads, cereals and pasta.
而铁，锌和碘可从全谷物面包，燕麦和意大利面中获得
Calcium and vitamin D are found in dairy products
奶制品含钙和维生素D奶制品，
and vitamin B12 can be found in dairy products, eggs and some fortified foods such as breakfast cereals.
蛋和一些强化食品像是早餐燕麦中含有维生素B12
A well-planned vegetarian diet can meet your daily protein needs.
规划合理的素食者饮食可以满足身体每天对蛋白质的需求，
Beans, legumes, nuts, seeds and dairy products are all good sources of protein
大豆，豆类，坚果，种子和奶制品都是蛋白质
and by eating a variety of these foods you should have no trouble getting enough protein.
很好的来源多吃这些种类的食物就可以获得足够的蛋白质

Certain combinations of these protein foods can create what is known as a complete protein
这些蛋白质食品中的某些结合在一起就能组成完全蛋白质，
which is the same sort of protein found in meat.
即肉中所含的蛋白质，
Dairy products also have complete proteins just as they are.
奶制品本身就含有完全蛋白质，
Protein contained in plant foods are incomplete proteins
植物食品中的蛋白质是不完全蛋白质，
but as mentioned you can combine certain plant proteins to make what is a complete protein.
但是可以将某些植物蛋白质结合在一起组成完全蛋白质，
Combinations such as rice and beans would yield a complete protein.
像是大米和大豆这样的组合就相当于完全蛋白质
I summary a vegetarian diet is one that does not include meat
总结一下，素食者饮食不包含肉
but does include fruits, vegetables, bean, legumes, cereal grains, nuts and seeds and may or may not include dairy products and eggs.
但是包含水果，蔬菜，大豆，豆类，谷物，坚果和种子，包含或不包含
A vegetarian diet has been associated with health benefits such as lower LDL cholesterol,
奶制品和蛋，素食者饮食对健康有一些好处，像是低LDL水平
lower rates of heart disease and lower rates of cancer among other health benefits.
降低心脏病发病率和癌症发病率以及其他有利于健康的作用
And finally it is important when following a vegetarian
最后，素食者要确保
diet to be sure your diet includes key nutrients like protein, omega 3 fatty acids,
饮食中包含关键营养物质像是蛋白质 ω－3族脂肪酸，
iron, zinc, iodine, calcium, vitamin D and vitamin B12.
铁，锌，碘，钙，维生素D和维生素B12
With understanding healthy food choices and nutrient needs a vegetarian diet can certainly be part of a healthy lifestyle.
了解了健康的食物选择和身体对营养的需求，素食者饮食肯定会是健康生活方式的一部分

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。