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【指南】什么是纯植物性饮食？

维根咨询PBC 2020-01-06

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植物性饮食主义正在兴起，但它究竟意味着什么呢?

Veganism is on the rise but what does it actually mean?

越来越多的人开始转向植物性饮食或纯素食的生活方式——甚至化妆品品牌也越来越趋向纯素食和无残忍。但是，植物性饮食对我们的健康有益吗？2014年至2018年间，纯素食者的数量翻了两番，现在约有1.16%的人口是素食者，而2014年只有0.25%。

More people than ever are turning to a plant-based diet or a vegan lifestyle – even make-up brands are increasingly going vegan and cruelty-free. But is leading a plant-based diet good for our health? The number of vegans between 2014 and 2018 has quadrupled, with approximately 1.16% of the population now plant-based compared to just 0.25% in 2014, something is definitely shifting.

纯植物性饮食

Veganism

纯素食主义的定义是由英国素食协会（The Vegan Society）提出的，该协会将其定义为：“试图在可能和可行的范围内，将所有形式的对动物的剥削和虐待排除在食物、衣服或任何其他目的之外的一种生活方式。”这意味着纯植物性生活方式的人不仅会避免动物制品，还会避免含有皮革和毛皮的衣服和鞋子，以及在动物身上测试过的美容产品。人们选择这种生活方式的原因各有不同，包括对其对环境的影响有更深刻的认识，对动物虐待的道德观，想要帮助改善整体健康或三者的结合。

The definition of veganism was coined by The Vegan Society, which defines it as: "a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose." This means someone who leads a vegan lifestyle will avoid not only animal-derived products, but clothing and shoes that contain leather and fur, and beauty products that have been tested on animals. Many people are choosing this lifestyle for different reasons; including a greater awareness of the impact it has on the environment, ethics of animal cruelty, wanting to help improve overall health or a combination of the three.

为了健康，我们都应该成为植物性饮食主义者吗?

Should we all be vegan for our health?

通常来说，增加水果和蔬菜的摄入量将有助于你的健康改善。VoS的营养学家Jessica Woodruff表示：“纯植物性饮食需要多样化以及精心计划才能达到健康和营养。虽然植物性饮食可能不适合所有人，但对于所有人来说，朝着植物性饮食方向发展有更利于健康的平衡。” 如果你想做出不同的食物选择，但又没有准备好，或者只是不想只吃纯植物性饮食，何不尝试健康重置计划，或者从牛奶转向不加糖的豆奶呢?

Naturally, increasing your intake in fruit and veg is going to help your health improve. VoS nutritionist Jessica Woodruff says, "A vegan diet needs to be varied and well planned to be healthy and nutritious. Whilst a vegan diet may not be for everyone, a move towards a more plant-based diet for all is good for a healthier balance." If you want to make different food choices but aren’t ready to, or just simply don’t want to, have purely a plant-based diet, why not try the Health Reset Program or switching from cow’s milk to unsweetened soya milk?

植物性饮食者们吃什么？

What do vegans eat?

每个人都需要一个平衡的饮食来帮助他们保持健康，大多数人都把肉类和奶制品包括在内。但是遵循纯植物性饮食的人会避免任何动物产品，包括肉、鱼、蛋、奶制品、明胶，在某些情况下，还包括蜂蜜。但是不要相信那些说素食者没有东西吃的谣言。现在有各种各样的替代肉，奶酪，牛奶，甚至鸡蛋！看看在Kate & Kimi的维根产品吧。

Everyone needs a balanced diet to help them stay healthy, and for as long as most of us can remember this has included meat and dairy. But someone following a vegan diet will avoid any animal products, which includes meat, fish, egg, dairy, gelatine and in some cases, honey. But don’t believe the rumours that vegans have nothing to eat. There’s now a wide variety of substitute meats, cheeses, milk and even eggs! Check out our range of vegan products in Kate & Kimi and see for yourself.

大量吃红肉有多危险?

How dangerous is eating high levels of red meat?

哈佛的研究建议，每天食用大量红肉和加工肉类(超过90克)的人应该减少到70克，因为这可能会增加患肠癌的风险。这就是为什么少吃肉或尝试健康重置可以帮助你的健康产生积极的变化。如果你吃了很多肉，并且认为很难减少，那么试着做一些你一开始几乎没有注意到的小改变，比如每周尝试一顿不吃肉的饭，看看你是如何做到的。

Harvard advises that people who eat a lot of red and processed meat, more than 90g a day, should cut down to 70g because of a probable link with an increased risk of bowel cancer. This is where cutting down meat or trying the HEALTH RESET could help make a positive difference to your health. If you eat a lot of meat and think you’ll struggle to cut down, try making small differences that you barely notice at first like having one meal a week without meat and see how you get on from there.

成为植物性饮食主义者的你会失去什么营养?

What nutrients will you be missing if you decide to go vegan?

关于植物性饮食者和缺乏蛋白质有一些误解。随着超市推出自己的素食系列，会有大量的蛋白质可供选择。如果你没有从健康均衡的饮食中获得足够的营养，那么平衡你的食物种类，利用强化食品和补充剂可以帮助你提供必要的营养。所以如果你吃得对，你就不会错过任何东西。

There are a few myths going around about vegans and lack of protein. But with the amount of supermarkets bringing out their own vegan ranges, there’s plenty of protein to go around. Balancing your food groups well and making use of fortified foods and supplements may help to provide essential nutrients if you aren’t getting enough nutrients from a healthy balanced diet. So if you eat right, you shouldn’t be missing anything.

突然过渡会有危险吗?

Is suddenly going cold turkey dangerous?

如果你正在考虑或已经考虑了一段时间的植物性饮食，突然戒掉对某些人来说是可行的，但VoS建议，“做好调查，慢慢过渡。”这样，它将使它更容易成为一种生活方式，而不是饮食。

If a plant-based diet is something that you’re thinking about or have been thinking about for a while, going cold turkey can work for some people, but VoS suggests, "Do your research and take your time to make the transition." That way it’ll make it easier to become a lifestyle rather than a diet.

蜂蜜算什么?

But what about honey?

蜂蜜是否是纯植物性食材：这是一个所有植物性饮食者都持不同观点的常见争论。有些人表示，蜂蜜不是纯植物性食材，它可以被看作是从动物身上提取的产品，是对蜜蜂的利用，因为它们生产蜂蜜。而另一些人认为，因为严格来说蜂蜜不含动物制品，它是纯植物性食材。其实选择权在你！

Is honey vegan or not: a common argument that not all vegans can agree on. Some people say that honey isn’t vegan because of the exploitation of bees and that it can be seen as a product derived from animals, as they produce it. Whereas others believe that because honey doesn’t technically contain animal-derived products, it’s vegan. The choice is yours!

所以，无论你是肉食者、弹性植物性饮食者、纯植物性饮食者还是蛋植物性饮食者(你吃鸡蛋但不吃其他动物产品和动物衍生产品)，试着自己做研究，做你觉得对的事情。

So whether you’re a meat-eater, flexitarian, vegetarian or ovo-vegetarian (you eat eggs but avoid all other animal products and animal-derived products), try doing your research and just do what feels right for you!

*如果你有持续的健康问题，请在改变你目前的饮食之前咨询保健专家。

*If you have an on-going medical condition, please consult your healthcare professional before making changes to your current diet.