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[转载]动物蛋白对健康的7大危害

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2024-12-23 00:07

[转载]动物蛋白对健康的7大危害

索菲亚·皮内达·奥秋娅医学博士 2016年12月31日

今天我们知道大多数来自植物和动物的蛋白质都是完全蛋白质，包含了我们必需的、所有的氨基酸。然而人们有时会用低质量来形容植物蛋白，因为必须氨基酸比例通常比动物蛋白低。重要的是要明白，动物蛋白必需氨基酸的比例较高，实际上损害（不利于）健康。下面我们概述动物蛋白对健康的7点损害。

1、动物蛋白完全缺乏纤维素
不同于植物蛋白含有纤维素、抗氧化剂和植物营养素，动物蛋白完全没有。在这一点上，肉、蛋、家禽、乳制品、鱼类和其他动物性食品绝对没有纤维素。
很多人为了获得足够的蛋白质，往往吃大量的动物性食品，取代了重要的植物营养物质。纤维素缺乏最常见。
医学研究机构建议男性摄入38克纤维，但一般成年人每天只吃大约15克，少于推荐量的一半。美国农业部称，95%的美国人没有得到足够的膳食纤维。
高纤维素摄入量与降低患癌症的风险有关，特别是结肠癌和乳腺癌，以及降低溃疡性结肠炎的危险、克罗恩病、便秘和憩室炎，也可以降低中风、高胆固醇和心脏病的风险。

2、动物蛋白和类胰岛素生长因子-1（IGF-1）增加癌症风险
当我们吸收较高比例的以动物蛋白为特征的必需氨基酸，会导致身体产生更高水平的激素，类胰岛素生长因子-1。这种激素刺激健康细胞和癌细胞的分裂和生长。血液中IGF-1增高与增加癌症风险、扩散、恶化密切相关。

3、动物蛋白和氧化三甲胺
食用动物性蛋白质也是导致血液循环中较高水平的氧化三甲胺。氧化三甲胺是一种损害血管内膜的物质，产生炎症，促进血管中胆固醇斑块的形成，这是心血管健康的一个重要问题。

氧化三甲胺是由的肠道菌群和我们吃的食物营养成分经过复杂的相互作用产生的。当我们吃动物食品时改变了肠道菌群，这有利于产生氧化三甲胺。

食用动物性食物导致较高水平的氧化三甲胺，损害我们的血管。美国心脏病协会主席金· A·威廉姆斯博士最近说，即使动物性食物没有其他方面的问题，仅氧化三甲胺这一个问题就足以要求我们大力避免动物性食物。

4、动物蛋白质和磷
动物蛋白含有高浓度的磷。当我们消耗大量的磷的时候，身体使磷的水平正常化的方法之一是用一种激素，称为成纤维细胞生长因子23（FGF23）。
已经发现FGF23对血管有害，它也会导致心室肥厚（心脏肌肉的异常增大），与心脏病相关的猝死和心力衰竭有关。吃含磷浓度高的动物蛋白会导致体内的这种激素水平的升高，这又是对健康的一个很大的问题。

5、动物蛋白、血红素铁和自由基
铁是人体中最丰富的金属。我们可以用两种形式食用：血红素铁，广泛存在于动物性食品如肉类、家禽和鱼类中。非血红素铁，广泛存在于植物性食物中。
一个与血红素铁的问题是，它可以把较少活性的氧化剂转化为高活性的自由基。自由基损伤不同的细胞结构，如蛋白质、细胞膜和DNA。
血红素铁可以在体内催化形成一种很强的致癌物N-亚硝基化合物。因此，毫不奇怪，大量摄入血红素铁与多种胃肠道癌症以及其他病症相关。血红素铁比非血红素铁具有更高的吸收率和生物利用度。铁本身会导致氧化应激和DNA损伤，所以一般来讲并不总是越多越好。我们当然需要铁，完整植物性膳食铁的生物利用度和吸收一般是适当的，可以避免血红素铁以及与动物性食品其他他负面健康属性相关的问题。

6、高含硫氨基酸与骨骼健康问题
总体来说，动物蛋白的含硫氨基酸浓度较高，代谢时会导致一种微妙的酸中毒状态。我们的身体补偿这种中毒的机制是，从骨骼中析出钙来帮助中和酸度的增加，时间长了会对骨骼健康产生不利影响。这被认为是为什么一些研究发现，乳制品和动物蛋白消费较高的人群，骨折发病率更高的原因。

7、动物蛋白和胆固醇
大多数动物性食物含有饱和脂肪和胆固醇，即使是所谓的瘦肉，如鸡肉、火鸡和鲑鱼，无论它们是如何烹制的，水煮、烤还是蒸，都是如此。人类不需要摄入任何胆固醇，因为我们的身体能合成生理功能所需要的所有胆固醇。饮食胆固醇对健康是有问题的，它增加了患当前美国男人和妇女头号杀手心脏病的风险。动脉粥样硬化或堆积在血管里的胆固醇斑块，在避免动物性食物，以植物为主的饮食中是极其罕见的。一些研究发现，这种饮食方式甚至可以逆转动脉粥样硬化。

真正的高品质食品
考虑到所有这些问题，动物蛋白的高质量可以被更恰当地描述为高风险。
如果你正在明智地吃多种植物性食物（如蔬菜、水果、豆类、谷物、根、坚果和种子），不必担心是否能得到足够的蛋白质.只要吃了足够的卡路里（你感到满意），就不必担心蛋白质或营养物质是否足够,不管来源如何，我们需要的氨基酸在结构上是相同的。正如上面讨论的，严重的健康影响取决于氨基酸是来自于动物性食物，还是植物性食物。

哈弗大学营养系主任瓦尔特·威利特博士说的很好，代谢系统从事蛋白质生产和修复，氨基酸来源于动物或植物蛋白是无关紧要的。蛋白质的消费不是孤立的，而是被其他营养素包装在一起的。因此，他建议选择最好的蛋白质包装，强调植物来源的蛋白质，而不是动物来源。

植物性食物是我们为最佳健康应该吃的、真正的高品质食物。

原文网址 https://www./animalproteindangers/

POSTED ON DECEMBER 31, 2016 IN WELLNESS

7 Ways Animal Protein is Damaging Your Health

BY SOFIA PINEDA OCHOA, MD

Today, of course, we know that most proteins from both plants and animals are “complete proteins” (meaning they contain all of the essential amino acids we need).1 However, people sometimes use the term “low quality” to refer to plant proteins because they typically have a lower proportion of these essential amino acids as compared to animal proteins.

But it’s important to understand that having a higher proportion of essential amino acids, as animal protein does, is actually damaging (not advantageous) for our health. We outline seven ways that animal protein damages your health.

1. Animal Protein and Fiber (or total lack thereof)

Unlike plant protein, which comes packaged with fiber, antioxidants, and phytonutrients, animal protein comes with exactly none of the foregoing. To this point, meat, eggs, poultry, dairy, fish and other animal foods have absolutely no fiber whatsoever.

Many people, in their effort to “get enough” protein, tend to eat large amounts of animal foods, which displaces plant foods that have these important nutrients. Fiber deficiencies, in particular, are far more common than not.

For example, The Institute of Medicine recommends that men consume 38 grams of fiber, but the average adult only eats about 15 grams per day—less than half the recommended amount. In fact, according to the USDA, almost all Americans (~95%) do not get an adequate amount of dietary fiber.38,39

High fiber intake is associated with decreased cancer risk, specifically colon and breast cancers, as well as lower risk of ulcerative colitis, Crohn’s disease, constipation and diverticulitis. It may also reduce the risk of stroke, high cholesterol, and heart disease.40,41

2. Animal Protein and IGF-1 (increased cancer risk)

When we ingest proteins that have a higher proportion of the essential amino acids (which is a characteristic of animal protein), it results in our bodies producing higher levels of the hormone insulin-like growth factor-1 (IGF-1).2-8

This hormone stimulates cell division and growth in both healthy and cancer cells and, for this reason, having higher circulating levels of IGF-1 has been consistently associated with increased cancer risk, proliferation, and malignancy.2-8

3. Animal Protein and TMAO

Consuming animal protein also results in us having higher circulating levels of trimethylamine N-oxide (TMAO).

TMAO is a substance that injures the lining of our vessels, creates inflammation, and facilitates the formation of cholesterol plaques in our blood vessels. And that, of course, is highly problematic for cardiovascular health.9,10

TMAO is created by complex interactions involving our gut flora and the nutrients in the food we eat. And when we eat animal foods, it alters our gut flora in such a way that facilitates the creation of TMAO.9,10

So, consuming animal foods result in higher TMAO levels, which is damaging to our vessels. Even without all of the other problematic aspects of animal foods, this one issue involving TMAO is, according to the recent president of the American College of Cardiology Dr. Kim A. Williams, sufficient by itself for people to vigorously avoid animal foods.11

4. Animal Protein and Phosphorus

Animal protein contains high levels of phosphorus. And when we consume high amounts of phosphorus, one of the ways our bodies normalize the level of phosphorus is with a hormone called fibroblast growth factor 23 (FGF23).

FGF23 has been found to be harmful to our blood vessels. It can also lead to hypertrophy of the cardiac ventricle (abnormal enlargement of our cardiac muscle) and is associated with heart attacks, sudden death, and heart failure.12,13 So eating animal protein with its high concentration of phosphorus can result in increased levels of this hormone in our bodies, which in turn is highly problematic for our health.

5. Animal Protein, Heme Iron, and Free Radicals

Iron is the most abundant metal in the human body. We can consume it in two forms: (a) heme iron, found widely in animal foods like meat, poultry, and fish; and (b) non-heme iron found widely in plant foods.

One of the problems with heme iron is that it can convert less reactive oxidants into highly reactive free radicals.14 And free radicals can damage different cell structures like proteins, membranes, and DNA.14,15

Heme iron can also catalyze the formation of N-nitroso compounds in our bodies, which are potent carcinogens. So, not surprisingly, high intake of heme iron has been associated with many kinds of gastrointestinal cancers as well as other pathologies.15

It is true that heme iron has higher absorption rates and bioavailability than non-heme iron. However, iron itself can cause oxidative stress and DNA damage, so with iron generally, it’s not always a situation where “more is better.”15

While we definitely need iron, the absorption and bioavailability of iron from a well-rounded plant-based diet is generally adequate, and we can avoid the problems associated with heme iron and other negative health attributes of animal foods.16,17

6. Higher Sulfur-Containing Amino Acids and Bone Health Problems

Animal proteins also have, in general, higher concentrations of sulfur-containing amino acids, which can induce a subtle state of acidosis when metabolized.18 One of the mechanisms our bodies use to compensate for this acidosis is leaching calcium from our bones to help neutralize the increased acidity. Over time, this can have a detrimental effect on bone health.19-24

This is thought to be one of the reasons why some studies have found that populations with higher dairy consumption, as well as higher consumption of animal protein in general, also have a higher incidence of bone fractures.18-30

7. Animal Protein and Cholesterol

Most animal foods contain saturated fat and cholesterol (this is true for even so-called “lean” meats like chicken, turkey, and salmon, regardless of how they are cooked or prepared—even if boiled, baked, or steamed).

As humans, we do not need to consume any cholesterol, since our bodies synthesize all the cholesterol we need for our physiologic functions.

Eating cholesterol despite this fact is problematic for our health, as it increases our risk of developing heart disease—currently the No. 1 cause of death for both men and women in the United States.31-37

Atherosclerosis, or plaques of cholesterol that accumulate in the lining of our vessels, is exquisitely less common on a plant-based vegan diet devoid of animal products. And some studies have found that eating this way can even reverse atherosclerosis.32-37

The Real “High Quality” Foods

Given all the issues, the “high quality” aspect of animal protein might be more appropriately described as “high risk” instead.

And there’s no need to obsess about getting enough protein either. If you are eating a sensible variety of plant foods (e.g., vegetables, fruits, legumes, grains, roots, nuts, and seeds), and you are eating enough calories (i.e., you feel satisfied), there is no need to worry about protein adequacy (or about getting the right amount of one nutrient or another).

The amino acids we need are structurally identical regardless of the source. However, as discussed above, there are serious health implications depending on whether the amino acids are packaged within animal or plant foods. Dr. Walter Willett, the chair of Harvard’s Department of Nutrition, said it well:

“To the metabolic systems engaged in protein production and repair, it is immaterial whether amino acids come from animal or plant protein. However, protein is not consumed in isolation. Instead, it is packaged with a host of other nutrients.”42

He therefore recommends that you “pick the best protein packages by emphasizing plant sources of protein rather than animal sources.”42

In the end, plant foods are the real “high quality” foods that we should be eating for optimal health.