为什么选择食用植物或动物蛋白会影响寿命?

Protein is an essential nutrient for the human body. The meat, eggs, beans and other foods we eat every day are very high in protein. However, the protein in each food is different.

蛋白质是人体必需的营养素。我们每天吃的肉、蛋、豆类和其他食物蛋白质含量很高。然而，每种食物中的蛋白质是不同的。

According to the source, the proteins in meat, eggs, milk belong to animal proteins, and the proteins in beans and nuts belong to plant proteins.

从来源来看，肉、蛋、牛奶中的蛋白质属于动物蛋白，豆类和坚果中的蛋白质属于植物蛋白。

Recently, the famous medical journal JAMA Internal Medicine has published a research paper on the long-term effects of various protein sources. Results showed that eating more plant protein can significantly reduce the risk of death.

最近，著名医学杂志《JAMA Internal Medicine》发表了一篇关于多种蛋白质来源的长期影响的研究论文。结果表明，多吃植物蛋白可以显著降低死亡风险。

The study was led by researchers from the National Cancer Institute at the National Institutes of Health (NIH). They conducted research on more than 400,000 volunteers from six states in the United States, including 237,000 men and 179,000 women.

这项研究是由美国国家卫生研究院(NIH)的国家癌症研究所的研究人员领导的。他们对来自美国六个州的40多万名志愿者进行了研究，其中包括23.7万名男性和17.9万名女性。

To clarify the relationship between plant protein intake and overall mortality and specific death rates, the researchers followed volunteers for 16 years and collected basic information, lifestyle and Their diet information. At the same time, the number and cause of the deaths of volunteers for 16 years were recorded.

为了弄清植物蛋白摄入量与总体死亡率和特定死亡率之间的关系，研究人员对志愿者进行了16年的跟踪，并收集了他们的基本信息、生活方式和饮食信息。同时，记录了16年来志愿者的死亡人数和死亡原因。

After a comparative analysis of diet data and death data, the researchers found that eating a lot of plant protein can significantly reduce the risk of death.

通过对饮食数据和死亡数据的对比分析，研究人员发现，食用大量植物蛋白可以显著降低死亡风险。

Specifically: Every 3% increase in the percentage of vegetable protein in the daily energy intake (replacing animal protein), the risk of premature death will be reduced by 10%. Not only that, the risk of cardiovascular death for men and women also decreased by 11% and 12% respectively. For every 1,000 kcal calories, for every 10 grams increase in plant protein (instead of animal protein), the risk of death in men and women can be reduced by 12% and 14%, respectively.

具体来说:每日能量摄入中植物蛋白的百分比每增加3%(取代动物蛋白)，早死的风险就会降低10%。不仅如此，男性和女性死于心血管疾病的风险也分别下降了11%和12%。每增加1000千卡热量，每增加10克植物蛋白(而不是动物蛋白)，男性和女性的死亡风险可分别降低12%和14%。

The researchers also analyzed in detail the results of replacing four main animal protein sources: red meat, white meat, dairy products and eggs.

研究人员还详细分析了替代四种主要动物蛋白来源的结果:红肉、白肉、乳制品和鸡蛋。

Data show that replacing eggs with plant proteins reduces the risk of premature death for men and women by 24% and 21% respectively, replacing red meat with plant proteins helps reduce the risk of premature death for men and women. 13% and 15% respectively.

数据显示，用植物蛋白代替鸡蛋可以分别降低24%和21%的男性和女性过早死亡的风险，用植物蛋白代替红肉有助于降低男性和女性过早死亡的风险率分别为13%和15%。

It can be found that eating a lot of plant proteins is beneficial for health and is also beneficial for reducing cardiovascular disease mortality. As it is often said, "Eating meat is not as good as eating tofu, beans can help save money while also nutritious", and that's true.

可以发现，食用大量的植物蛋白对健康有益，也有利于降低心血管疾病的死亡率。俗话说，“吃肉不如吃豆腐，豆类既省钱又有营养”，这是真的。

In this regard, nutritionists explain that plant proteins contain a lot of fiber, antioxidants, vitamins and minerals. Protein in meat often contains saturated fat, cholesterol, sodium, etc., which are harmful to health.

在这方面，营养学家解释说，植物蛋白含有大量纤维、抗氧化剂、维生素和矿物质。肉类中的蛋白质通常含有饱和脂肪、胆固醇、钠等，对健康有害。

Because eating lots of plant proteins has many benefits, we have to talk about soy and its products again.

因为吃大量的植物蛋白有很多好处，我们不得不再次谈论大豆和它的产品。

Do not underestimate the nutritional value of tiny peas, soy protein is the highest quality plant protein. In addition, soybeans and their products also contain functional ingredients such as fiber, soy isoflavones and soy phospholipids. Because of its high nutritional value, soybeans are called "meat that grows from the ground".

不要低估了豌豆的营养价值，大豆蛋白是最高质量的植物蛋白。此外，大豆及其制品还含有纤维、大豆异黄酮和大豆磷脂等功能性成分。由于其高营养价值，大豆被称为“从地里长出来的肉”。

It is important to remind people that starchy beans like green beans, red beans, peas, white beans and kidney beans are not soy products. Starch beans nutrition is closer to cereals. If you want to eat a lot of plant protein, you still have a clear perception.

需要提醒的是，淀粉类的豆类，如青豆、红豆、豌豆、白豆和芸豆，都不是豆制品。淀粉豆的营养更接近谷类。如果你想吃大量的植物蛋白，你仍然有一个清晰的感知。