Health caveats and choices when trying a vegan diet.
It's one thing to give up animal products, and that move can lead to health improvements, but it's just as important to know what you're replacing those items with. And the prescription for being vegan isn't much different from any healthy diet. You want to choose whole grains and avoid refined foods and sugar, so your blood sugar doesn't spike and you're not feeling hungry again soon, leading you to eat more, gain weight, and potentially develop diabetes, Stampfer says.
You also want to eat good fats. Fats took a beating in the 1980s and '90s, and they still carry an unfair stigma of being unhealthy. But only certain ones are, such as the already-mentioned saturated fats. The goal is to minimize — not eliminate — them, since that isn't possible, Stampfer says. Instead, use mono- and polyunsaturated ones, like olive oil, nuts, and avocados, which are calorically dense and provide a measure of satiety.
One concern with eating vegans is getting ample B12. The vitamin mostly comes from animal sources and is essential in forming red blood cells and DNA and in the development and function of brain and nerve cells. Rimm says to inform your doctor about your new diet and have your B12 levels checked to get a baseline and then supplement with a daily amount (around 2.4 micrograms). This is not an issue to treat casually. "You'd die without adequate B12," Stampfer says.
But here's one thing that's not such a worry. protein. It might seem to be, because animal products (i.e., meats) are gone, but tofu and beans are well-known substitutes, and vegetables and grains also are sources, along with nuts and avocados. As Stampfer says, "We don't need as much as we think. It's rare to see people who don't get enough protein."
It might be something to be mindful of, and it's something that might be foremost on your mind at the beginning when you're adjusting. But is it a reason not to make the switch? That again goes back to your motivation, and whether it's a desire to protect animals or a way to live with more energy, then you probably can find alternatives, and rather than feel dread, enjoy the experimentation that comes from choosing to do anything new.
(Adapted from https.//www.health.harvard.edu)
Trả lời cho các câu 636, 637, 638, 639, 640 dưới đây:
Câu 636
According to the passage, which of the following is NOT a key recommendation for a healthy vegan diet?
A. Avoiding refined foods and sugar
B. Choosing whole grains
C. Minimizing saturated fats
D. Eliminating all animal products
Câu 637
The world "spike" in the passage is closest in meaning to
A. decrease B. diminish C. adjoin D. detach
Câu 638
What does the word "ones" in the passage refer to?
A. saturated fats B. fats C. unsaturated fats D. people
Câu 639
The word "ample" in the passage is opposite in meaning to
A. soaked B. fulfilled` C. abundant D. limited
Câu 640
According to paragraph 3, which of the following is True?
A. Our body can generate enough amount of B12, at least 2.4 micrograms, based on foods we eat.
B. Vitamin B12 comes from both flora and fauna products to develop you nerve cells.
C. It is estimated that your body consumes of 2.4 micrograms for daily amount of B12.
D. Our bodies are fine whether or not they have enough B12.
(HSA) ĐỀ 3 - PHẦN TIẾNG ANH (HS)
