科学证明植物性蛋白质才是真正的优质蛋白。美国癌症研究协会营养教育顾问梅兰妮.波尔克表示：「您能为自己的健康所做的最佳事情之一，就是食用多种植物性食品。」

After many years of study on the associations between diet and disease, Dr. T. Colin Campbell, honorary professor of Nutritional Biochemistry at Cornell University, USA, pointed out that a diet high in animal products produces disease, and a diet high in grains, vegetables and other plant matter produces health. “Nutrients from animal-based foods increased tumor development while nutrients from plant-based foods decreased tumor development.” According to Dr. Campbell, “The vast majority of all cancers, cardiovascular diseases, and other forms of degenerative illnesses can be prevented simply by adopting a plant-based diet.”

美国康乃尔大学营养生物化学系荣誉教授哥林.坎贝尔（T. Colin Campbell）经过多年研究饮食与疾病的关系后指出：动物性食品偏高的饮食会产生疾病，而增加榖类、蔬菜和其它植物性食品则可以保持健康。动物性蛋白质对癌症起了推波助澜的作用，而植物性蛋白却可以抑制癌症病情的恶化。根据坎贝尔的研究，大部分的主要癌症、心血管疾病和其它退化性疾病，只要采用植物性饮食就可以预防。

Dr. Caldwell B. Esselstyn Jr., a former internationally known surgeon, prescribed the lowest dose of anti-cholesterol medicine and minimal-lipid plant diet for patients with cardiovascular disease. He noticed that those who attended this protocol and adopted a plant-based diet experienced complete relief of angina, and the once-blocked artery reopened again. Dr. Esselstyn convincingly argues that this diet cannot only prevent and stop the progression of heart disease, but also reverses its effects.

享誉国际的前外科医师艾索斯丁（Dr. Caldwell B. Esselstyn, Jr），让罹患冠状动脉心脏病的患者以最少量的降胆固醇药和非常低脂的植物性饮食来治疗心脏病。心脏病患在参与研究计画并全部实行蔬食食物后，心绞痛等症状都消失，原本阻塞的动脉也畅通了。艾索斯丁确信这种饮食不仅可以预防和终止心脏病的恶化，而且还可扭转病情。

High-quality proteins are easily found in beans, nuts and vegetables that provide different benefits for the body. Here is a quick review of some common foods:

优质蛋白质普遍存在于豆类、蔬菜和坚果，各种蔬食也提供身体多方面的益处，以下简单介绍几种常见的食物：

Adzuki beans (small red beans): Rich in protein, B vitamins, minerals and fiber. Adzuki beans help improve functions of the kidneys, bladder and reproductive organs. They also have the effect of blood nourishment, diuresis, anti-dropsy and enhance the cardiac function.

红豆：富含蛋白质、维生素Ｂ群、还有多种矿物质与纤维，有助于改善肾脏、膀胱和生殖系统的功能，也有补血、利尿、消水肿、促进心脏活化等功效。

Soya beans: Several studies have confirmed that consumption of soy products can reduce low-density lipoprotein (LDL), known as the bad cholesterol, and help strengthen the heart. Dr. James Anderson from Virginia Medical Center stated, “All these studies have consistently found an average 3 to 6 percent reduction in blood cholesterol with 25 grams of soy protein daily. Soy foods are one of the few foods that lower cholesterol.” Women who ate more than 13 grams of soy per day had a 35% lower risk of fracture than those who ate less than 5 grams per day. Soya beans are also natural medicine for menopausal women, they not only provide the effect of estrogen, but also reduce the risk of cancer.

黄豆：数项研究证实食用黄豆可减少低密度脂蛋白，亦即所谓坏脂蛋白，而有助于强化心脏。维吉尼亚医学中心的詹姆斯.安德森博士说：「这些研究发现每天摄取廿五公克黄豆蛋白质，血中胆固醇平均可减少百分之三到六，黄豆是少数可以降低胆固醇的食物之一。」妇女每日摄取十三公克以上的黄豆，发生骨折的风险比每日仅摄取五公克的妇女减少三成五。黄豆也是更年期妇女的天然药物，它既能引起雌激素的作用，又可降低致癌的风险。

Black soya beans: Recent studies published in the Journal of Science, Food and Agriculture showed results that black soya beans can reduce the risk of Type II diabetes. The researchers from Hanyan University, Seoul, Korea, said that eating black soya beans lowers fat and cholesterol levels, a major contributor to type II diabetes. The test group under study showed that eating black soya beans significantly reduces low-density lipoprotein (LDL). Because weight is often a key issue for type II diabetics, black soya is a good choice of food because it is low in fat, high in soluble fiber and a good source of protein. Other beans, vegetables and nuts: One cup of cooked spinach can serve up to 5 grams of protein. Half a cup of kidney beans provide 7 grams of protein. A handful of almonds offers up to 6 grams in protein. All these foods also carry many other needed nutrients, vitamins, minerals, essential oils and enzymes.

黑豆：最近发行的《食物与农业科学期刊》报导，黑豆能降低罹患第二型糖尿病的风险。南韩首尔汉阳大学的研究人员指出，摄食黑豆能降低脂肪与胆固醇，而两者都是造成第二型糖尿病的主因。研究的测试组在摄取黑豆后，低密度脂蛋白大幅降低，由于体重是第二型糖尿病的关键因素，因此黑豆是相当适合摄取的食物，因为黑豆脂肪少，富含可溶性纤维，也是蛋白质的理想来源。其它豆类、蔬菜及坚果：一杯煮熟的菠菜所含蛋白质达五公克，半杯花豆含有七公克蛋白质，用手抓一把杏仁，所含的蛋白质为六公克。这些食物也含有人体所需其它营养素、维生素、重要油脂和酵素。

It is recommended to cook a combination of various accessible beans, brown rice and some other whole grains, and consume a bowl of this grain-bean mix daily with adequate amounts of vegetables and fruits. By this, you will have enough nutrition and bid farewell to many diseases.

建议您不妨将多种当地容易取得的豆类和谷类煮成营养的五谷杂粮饭，每天吃一碗，再搭配充分蔬菜水果，每天的营养就很足够，可以远离很多疾病！