美国健康与营养调查数据显示素食者营养更好
</p><img border="0" alt="" width="480" height="282" src="http://www.chinavegan.com/userfiles/2011-07-13/20110713_1801221376.JPG" /></p>
</p>
一般概念都认为素食能提供足够的营养，但这仅仅是一种定性的熟悉。本文用数据来提供一个量化的证实。</p>
先说明本文中数据的来历。本文中素食者和非素食者的营养要素摄入量来自于美国全国健康与营养调查研究饮食和人体测量数据。这是一个很大的数据库，包含了多种方面的信息。</p>
为了对素食者和非素食者的营养要素摄入量进行比较，对该数据库做了横截面分析(Cross-sectional analysis)，摘取了我们感爱好的数据。如上所述，数据取样时间是1999年到2004年。取样人数为13,292人，年龄均为19岁以上，包含了男、女和各种种族，但不包含正在怀孕和正在授乳的妇女。其中素食者851人，是指忌食肉、鱼、蛋的人群，占被取样人的6.4%;非素食者12,441人，占被取样人的93.6%。被取样人中素食者和非素食者的比例大致上与我们观察到的素食者和非素食者的比例相符。数据包含平均值和波动范围两部分，后者前面用±号表明。</p>
为了判定素食者和非素食者的营养要素摄入量是否充足，本文用RDA值进行对比。RDA的中文译名是“每日推荐摄入量”，RDA由美、英等国提出，并为世界上许多国家广泛接受。RDA值是营养学上的一个参考标准，假如人体长期摄入某营养素不足，就会发生缺乏症的危险。当摄入量达到某一数值时，人们就没有发生缺乏症的危险。该数值称为RDA值。一般认为RDA值足以应付几乎所有的健康人的营养需求。男性和女性的RDA值有许多不同，RDA值也随年龄不同而变化。本文所引用的数据是针对25到50岁的男、女成年人的，对于儿童、青少年或者老年人的RDA值感爱好的读者，可以查阅文献 <span style="color: #339966">Recommended Daily Allowance </span>。</p>
对于素食者和非素食者营养要素摄入量比较用表格的形式进行。</p>
素食者和非素食者营养要素摄入量比较表</p>
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<div><strong><span style="font-family: 宋体">单位</span></strong></div>
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<div><strong>RDA<span style="font-family: 宋体">（男</span>/<span style="font-family: 宋体">女）</span></strong></div>
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<div><strong><span style="font-family: 宋体">素食者</span></strong></div>
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<div><strong><span style="font-family: 宋体">非素食者</span></strong></div>
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<div><span style="font-family: 宋体">统计人数</span></div>
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<div></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><b></b></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: HelveticaNeue-BoldCond; color: black">851</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: HelveticaNeue-BoldCond; color: black">12,441</span></div>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">能量</span></div>
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<div><span style="font-family: 宋体">千卡</span></div>
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<div></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1,877±42</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">2,241±11</span></div>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">蛋白质</span></div>
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<div><span style="font-family: 宋体">克</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">63/50</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">63.4±0.7</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">83.6±0.4</span></div>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">碳水化合物</span></div>
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<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">克</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">312±3</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">270±1</span></div>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">纤维素</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">20.3±0.6</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">15.4±0.2</span></div>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">总脂肪</span></div>
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<div><span style="font-family: 宋体">克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">75.5±1.0</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">83.6±0.4</span></div>
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</tr>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">饱和脂肪</span></div>
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<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">24.9±0.4</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">27.4±0.2</span></div>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">胆固醇</span></div>
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<div><span style="font-family: 宋体">毫克</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">208±7</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">295±3</span></div>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">维生素</span>A</div>
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<div><span style="font-family: 宋体">微克</span></div>
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<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">900/700</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">718±28</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">603±10</span></div>
</td>
</tr>
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<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">维生素</span>C</div>
</td>
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<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">90/75</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">112±6.5</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">91±1.6</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">维生素</span>E</div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">15/15</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">8.3±0.3</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">7.0±0.1</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">维生素</span>B1</div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1.2/1.1</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1.7±0.0</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1.6±0.0</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">维生素</span> B2</div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1.3/1.1</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">2.3±0.0</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">2.1±0.0</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">烟酸（维生素</span>B3<span style="font-family: 宋体">）</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">16/14</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">19.2±0.4</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">23.9±0.2</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">维生素</span>B6</div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1.3/1.3</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1.8±0.1</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1.9±0.0</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">叶酸（维生素</span>B9<span style="font-family: 宋体">）</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">微克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">400/400</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">663±18</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">536±6</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">维生素</span>B12</div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">微克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">2.4/2.4</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">3.8±0.2</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">5.3±0.1</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">钙</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1,000/1000</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1,020±22</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">846±7</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">镁</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">420/320</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">322±5</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">281±2</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">铁</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">8/18</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">16.9±0.4</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">15.5±0.1</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">锌</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">11/8</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">10.1±0.2</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">12.1±0.1</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">钠</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">1,500/1,500</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">3,027±36</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">3,494±16</span></div>
</td>
</tr>
<tr>
<td valign="top" width="142" style="border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 106.5pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">钾</span></div>
</td>
<td valign="top" width="45" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 34pt; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="font-family: 宋体">毫克</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">4,700/4,700</span></div>
</td>
<td valign="top" width="113" style="border-bottom: windowtext 1pt solid; border-left: #ece9d8; padding-bottom: 0cm; background-color: transparent; padding-left: 5.4pt; width: 3cm; padding-right: 5.4pt; border-top: #ece9d8; border-right: windowtext 1pt solid; padding-top: 0cm">
<div><span style="color: black">2,770±42</span></div>
</td>
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<div><span style="color: black">2,745</span><span style="color: black">±</span><span style="color: black">18</span></div>
</td>
</tr>
</tbody>
</table>
</p>
<strong> </strong></p>
<strong> 对于表中数据的解读：</strong></p>
素食者和非素食者摄取的蛋白质都是足够的。</p>
由于RDA值不包含碳水化合物、纤维素、脂肪和胆固醇，我们将直接比较素食者和非素食者的摄取量。可以看到素食者摄取了较多的碳水化合物和纤维素，而非素食者摄取了较多的脂肪、饱和脂肪和胆固醇。非凡要提出的是非素食者胆固醇和饱和脂肪的摄入量均比素食者明显为高，这显然是非素食者食用肉类和蛋造成的结果。众所周知，高胆固醇和高饱和脂肪饮食是心血管疾病、高血压的根源。此外，非素食者食用肉类，毒素在消化道中积累，在这同时，又食用较少的纤维素，使得毒素在肠中逗留更长的时间，增加了结肠和直肠癌变的可能，这和<span style="color: #339966">红肉和加工肉制品与结、直肠癌密切相关</span>的研究结果是一致的。</p>
素食者和非素食者摄取的维生素C、维生素E、维生素B1、维生素 B2都是足够的，而素食者的摄取量比非素食者为高。素食者和非素食者对烟酸、维生素B6和维生素B12的摄取量也是足够的，而非素食者烟酸、维生素B6和维生素B12的摄取量则较高。通常认为素食者维生素B12摄入不足，这里的数据不支持这种说法。</p>
素食者和非素食者对维生素A和叶酸的摄取量均略微不足。不过，女性素食者的维生素A摄取量是满足RDA值要求的。</p>
在矿物质方面，素食者满足了钙的要求，而非素食者没有达标。铁的RDA值与其它营养素的RDA值不同，女性的数值高于男性的。因而，当男性素食者和非素食者摄入的铁都达标时，女性素食者和非素食者都缺少铁，而且女性非素食者缺铁更严重。非素食者锌的摄入量达标，在女性素食者摄入的锌达标的同时，男素食者锌的摄取量略微低于RDA值。</p>
素食者和非素食者对于镁和钾的摄取量都不足，而非素食者缺少镁和钾的情况更严重。同时要说明，女性素食者对于镁的摄取量是达标的。最后要谈一下钠的摄取，素食者和非素食者对于钠的摄入都严重超标，可是钠的摄取量高对健康是不利的，其中，非素食者对于钠的摄取量超标更厉害。</p>
<strong>结论：</strong>素食者比非素食者在营养摄取上更合理，更全面、更符合健康的要求。但素食者在营养摄取上也不是毫无问题的，素食者为了摆脱亚健康的状态和保证更充沛的精力，适当进补一些维生素和矿物质还是有益的。读者可参考“<span style="color: #339966">素食者的维生素ABC </span>”和“<span style="color: #339966">素食者进补二三事</span>” 以获取更多信息。</p>
参考文献：</p>
<span style="color: #339966">1. </span><span style="color: #339966"><small>A Vegetarian Dietary Pattern as a Nutrient-Dense Approach to Weight Management: An Analysis of the National Health and Nutrition Examination Survey 1999-2004</small></span><span style="color: #339966">
<small> 2. </small></span><span style="color: #339966"><small>Recommended Daily Allowance </small></span><span style="color: #339966">
<small> 3. </small></span><span style="color: #339966"><small>New Study Supports Plant-Based Diets for Weight Loss, Overall Nutrition</small></span></p>
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