Vegan Fitness with Brendan Brazier – High Net-Gain Nutrition Part 2

中文版

Previously we introduced the concept of nutrient density and high net-gain nutrition, now let’s explore more on that.

Essential Nutrients and Vitamins

The most pervasive myth?: that plant-based diets lack the nutritional completeness of a meat-eater’s diet—especially where calcium, iron and B12 are concerned. This notion is completely unfounded! In fact, the calcium, iron and vitamin B-12 found in plant-based sources are generally more bio-available than those derived from animal products (which means your body can absorb them easily).

You can get more than enough calcium, iron and vitamin B-12 from these commonly available foods:

Calcium:

• Leafy green vegetables (e.g.: kale, chard, arugula or romaine lettuce—also rich sources of other important vitamins, minerals and phytonutrients—not to mention fiber!)
• Almonds
• Tahini (sesame seed paste)
• Unhulled sesame seeds (also high in iron)

Iron:

• Spinach and leafy greens
• Pumpkin seeds
• Legumes (especially split peas)
• Quinoa

B-12:

• Miso
• Chlorella (a microscopic, freshwater green algae from Japan—this is the best source of B-12!)
• Nutritional yeast

Fiber-rich carbohydrates (vegetables!) are the foundation of a stress-reducing diet that will enable you thrive. Of these, you should put the most emphasis on leafy greens and colorful vegetables. With lots of variety to choose from, you’ll never tire of nutrient-dense options like:

• Cruciferous vegetables (broccoli, red cabbage, brussels sprouts, turnips, etc.)
• Leafy greens (kale, swiss chard, spinach, etc.)
• Beets
• Bell Peppers
• Carrots
• Daikon or radishes
• Cucumbers
• Squash
• Yams
• Tomatoes
• Sea vegetables (includes dulse, kombu and wakame seaweed)

Antioxidants

As you age, your body is exposed to free radicals found in your environment (pollution, pesticides and cigarette smoke are common culprits). Free radicals are unstable molecules that bond with the cells in your body, causing cellular damage and oxidation that can lead to illnesses like cancer.

While you can limit your exposure to free radicals somewhat (by not smoking, for example), even the healthiest lifestyle can’t eliminate them completely. But not to worry—that’s where antioxidants come in…and choosing a diet rich in antioxidants is something you do have power over!

Antioxidants prevent free radicals from damaging your body, which is good news; the better news is that antioxidants are easily added to your diet through the healthy, delicious foods that you’ll love to indulge in anyway! Naturally occurring, crucial antioxidants include vitamins C and E, the mineral selenium and carotenoids (the compounds responsible for color in vegetables).

Antioxidant-rich foods you’ll want to eat more of include:

• Berries (blueberries and blackberries especially!)
• Pomegranates
• Colorful vegetables
• Cold-pressed oils (hemp-seed oil and flaxseed oil are good sources)
• Fresh herbs and spices (such as oregano, rosemary, cinnamon, cayenne, turmeric, etc.)

Nutritionally speaking, it’s hard to argue against the benefits of a balanced plant-based diet—you’ll still get all the vitamins and essential nutrients you’d otherwise get from animal-based foods, plus the long-term rewards of the healthier, cleaner body you seek.

Take Action:

• Incorporate some of the nutrient dense foods recommended in this lesson. Here are some ideas to get you started:

1. Add some pomegranate arils or blueberries to your daily salad habit—it’s a delicious way to up your antioxidant content!
2. Increase your energy with B-12 by trying a chlorella supplement. Look for a brand that pressure-cracks the cell walls—I prefer ChlorEssence, which contains no additives and is high in growth factors
3. Test a fiber-rich vegetable you haven’t tried before—sea vegetables are easily found in any Asian market and are a tasty addition to many dishes

• As you incorporate these new foods, listen to your body and see if you notice a difference in your energy levels and mood—write down any changes as you feel them so you can track your progress over time

Helpful Tip:
Focus on inclusion, not exclusion—once you eat enough good foods you won’t have room for the bad ones (and I guarantee you won’t feel deprived!)

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Brendan Brazier (born March 1, 1975, in Vancouver, British Columbia) is a Canadian endurance athlete, author, advocate of a plant-based diet for personal and environmental health, and creator of the Vega line of whole food nutritional products. Brazier is a former professional Ironman triathlete (1998–2004) and author of The Thrive Diet (Penguin, 2007) and Thrive Fitness (Penguin, 2009).

 
Brendan Brazier纯素健身 – 高纯度吸收营养 第二部分

翻译：Mary
审核：May

前面我们向大家介绍了营养的密度和高纯净营养的概念，现在让我们更深入地探讨一下吧~

基础营养和维生素
人们最普遍的一个观点就是：以植物性饮食和纯肉食饮食相比容易营养不良，尤其是缺乏钙、铁、维生素B12。而这种观念根本就是无稽之谈！事实上，来源于植物的钙、铁和维生素B12比来源于动物产品中的这类营养素相比，更容易被我们的身体所吸收。

钙：
• 蔬菜（如：羽衣甘蓝，莴苣，芝麻菜以及生菜都富含多种重要的维生素、矿物质和植物营养素，更不用说纤维素了！）
• 杏仁
• 芝麻酱
• 带壳的芝麻（同样富含铁元素）

铁
• 菠菜和绿叶蔬菜
• 南瓜籽
• 豆类（尤其是豌豆）
• 藜麦

B12
• 味增，日本豆面酱
• 小球藻（一种极小的日本淡水绿藻类，B12的最优来源）

纤维丰富的碳水化合物（蔬菜类！）是减压的基础食物，它们能让你保持充沛的体力。在这些食物中，我们最应该强调的就是绿叶菜和有色蔬菜。可供选择的种类丰富多样，绝不用为营养密度的选择而发愁：
• 十字花科类蔬菜（西兰花，卷心菜，球芽甘蓝，大头菜等）
• 绿叶菜（羽衣甘蓝，甜莴苣，菠菜等）
• 甜菜
• 柿子椒
• 胡萝卜
• 萝卜
• 黄瓜
• 南瓜
• 山药
• 马铃薯
• 海生植物（包括红藻，海带，裙带菜）

抗氧化
随着年龄的增长，我们的身体越来越多地暴露在充满自由基的环境当中（污染，农药，香烟是三大罪魁祸首）。自由基是一种不稳定分子，能与你身体里的细胞结合，具有强氧化性，能导致细胞坏死从而引起疾病如癌症。
不过，我们却可以尽可能少的暴露在自由基的环境中（例如：戒烟），而最健康的生活方式也不能完全消除自由基的侵害。但别担心，这正是我们要教大家如何抗氧化的时候了—那就是在你的食谱里增加一些抗氧化剂！
抗氧化能阻止自由基对我们的身体造成伤害，还有一个更好消息是：抗氧化剂可以通过健康美味的食物轻而易举地添加到你的食谱当中，你一定会爱上它的！最天然的强抗氧化剂就包括维生素C和E，矿物质硒和类胡萝卜素（负责植物中色素的合成）。

强抗氧化食物：
• 浆果类（尤其是蓝莓和黑莓）
• 石榴
• 有色蔬菜
• 冷榨油（大麻籽油和亚麻油是非常好的来源）
• 新鲜的香料（如：牛至，迷迭香，肉桂，辣椒，姜黄等

从营养角度来看，一个营养均衡的植物性饮食带来的好处是不言而喻的，你能从以动物为主的饮食中获得的各种维生素和基本的营养，同样在植物性饮食中也能够获得，而且从长远来说，还能使你的身体更为健康，更干净。

赶快采取行动吧：
• 把这一课推荐的高营养密度的食物列入到你的食谱当中吧。以下提供一些建议帮助你更好的开始：
1. 在你每天的沙拉中加入几颗石榴或者蓝莓，这会让你的抗氧化食物更加的美味！
2. 通过B12增加能量只需要加入一些小球藻。如果要找一个提高细胞壁能力的品牌，我推荐ChlorEssence，它的产品不含添加剂并且来源于优质的成长环境中。
3. 尝试一下高纤维蔬菜吧，海生蔬菜可以在亚洲的任何一个市场很容易地购买到，而且它们可以当做许多菜肴的美味配料。
4. 当你开始摄入这些食品以后，细心观察一下你身体的变化吧，体力和情绪方面是不是跟之前有所不同了呢？当你感觉到一些变化，就把它们一一记录下来，以便你可以观察到随着时间的过去你进步了多少。

小贴士：
更多的关注内在的健康，当你摄入一定量的健康食物之后，你的身体就没有剩余的空间留给那些不健康的食物了，我保证你不会有摄入不足营养缺乏的感觉了。
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Brendan Brazier（1975年3月1日出生于英属哥伦比亚温哥华市）是一个加拿大耐力运动员，作家，倡导以植物为主的饮食习惯，也是Vega系列营养食品的创立者。Brazier也曾是一位铁人三项运动员（1998-2004）以及《The Thrive Diet》（企鹅出版社，2007年）和《Thrive Fitness》（企鹅出版社，2009年）的作者。