Include More Beans in Your Diets 在你的膳食中加入更多的豆类

广东疾控 · 公众号 · 养生 · 2017-06-21 21:58

正文

There are 5 major food groups that make up a healthy diet:

构成健康膳食的五种主要食物：

Grains 谷类
Vegetables 蔬菜
Fruits 水果
Dairy 奶制品
Protein foods 蛋白质食品

Beans and peas can provide DAIRY and PROTEIN .

豆类可以提供 乳制品 和 蛋白质 。

PROTEIN FOODS: CHOOSE LEAN PROTEINS

蛋白质食品：选择瘦肉蛋白

Protein foods include meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and nut butters, and seeds. Beans and peas are also part of the vegetable group.

蛋白质食品包括肉类、禽肉类、海鲜、豆类、鸡蛋、加工大豆制品、坚果和果仁以及植物种子。豆类也属于蔬菜。

Most adults need 5 to 6 1/2 servings of protein a day (also called "ounce equivalents"). Children age 8 and younger need about 2 to 4 servings.
大部分成年人每天需要摄入5～6.5份蛋白质（也叫“等量盎司”）。8岁及以下儿童每天需要2～4份的蛋白质。

Tips to include more lean protein in your diets by beans and peas:

用豆类为您的膳食增加更多瘦肉蛋白的窍门：

Substitute peas, beans, or soy in place of meat at least once a week. Try bean chili, pea or bean soup, stir-fried tofu, rice and beans, or veggie burgers.

一周至少一次用豌豆、豆类或黄豆代替肉类。试试豆辣椒、豌豆汤、炒豆腐、米饭和豆类，或素食汉堡。

DAIRY: CHOOSE LOW-FAT OR FAT-FREE DAIRY FOODS

奶制品：选择低脂或脱脂乳制品食物

Most children and adults should get about 3 cups (720 milliliters) of dairy a day. Children age 2 to 8 need about 2 to 2 1/2 cups (480 to 600 milliliters). Examples of a cup include:

1 cup (240 milliliters) calcium-fortified soymilk.

大多数儿童和成年人每天应摄入约3杯（720毫升）奶制品。2-8岁儿童每天需要约2～2.5杯（480～600毫升）的奶制品。一杯的例子包括：1杯（240毫升）的钙强化豆奶。

Tips to choose include milk in your diets:

在膳食种增加选择牛奶的窍门：

Include milk or calcium-fortified soymilk (soy beverage) as a beverage at meals. Choose fat-free or low-fat milk.

每顿饭增加牛奶和钙强化豆奶（豆奶饮品）作为饮料。选择脱脂或低脂牛奶。

Use lactose-free or lower lactose products if you have trouble digesting dairy products. Also, you can get more calcium from non-dairy sources such as fortified juices, canned fish, soy foods, and green leafy vegetables.

如果您消化乳制品有问题，可选择无乳糖或低乳糖产品。此外，你可以从诸如强化果汁、罐头鱼、豆类食物以及绿叶蔬菜之类的非乳制品来源获得更多的钙。