想成為素食主義者？你首先需要知道什么？

想成為素食主義者？你首先需要知道什么？

Adopting a vegan diet has grown increasingly mainstream in recent years.

近年來(lái)，采用純素飲食已日益成為主流。

According to a 2017 study, as many as 6% of US consumers say they are vegan, compared to just 1% in 2014.

根據(jù)2017年的一項(xiàng)研究，多達(dá)6%的美國(guó)消費(fèi)者表示他們是素食主義者，而2014年只有1%。

"I chose to follow a vegan diet partly for environmental reasons and partly for health reasons," said Rebecca Roitman, a nutritional sciences major at Cornell University.

康奈爾大學(xué)營(yíng)養(yǎng)科學(xué)專業(yè)的麗貝卡·羅伊特曼說(shuō):“我選擇純素飲食，部分是出于環(huán)境原因，部分是出于健康原因。”

"Years ago, it wasn't mainstream, but more and more people are going the vegan route," said Amy Kimberlain, a registered dietitian who has counseled many clients who want to convert to vegan eating.

注冊(cè)營(yíng)養(yǎng)師艾米·金伯倫說(shuō)：“幾年前，這不是主流，但越來(lái)越多的人走上了純素食路線。”她曾為許多想要轉(zhuǎn)變?yōu)榧兯厥车目蛻籼峁┳稍儭?/p>

Like Roitman, many choose to go vegan for its health benefits. In fact, studies have found that similar to vegetarian diets, vegan diets have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, obesity and cancer, according to Sharon Palmer, a registered dietitian nutritionist and plant-based food and sustainability expert. Another main motivation is the fact that vegans have the lowest impact on the environment, according to Palmer.

像羅伊特曼一樣，許多人選擇素食是為了它的健康益處。事實(shí)上，據(jù)注冊(cè)營(yíng)養(yǎng)師、植物性食品和可持續(xù)性專家莎倫·帕爾默介紹，研究發(fā)現(xiàn)，與素食飲食類似，純素食飲食可以降低患心臟病、2型糖尿病、肥胖癥和癌癥等許多慢性病的風(fēng)險(xiǎn)。帕爾默表示，另一個(gè)主要的動(dòng)機(jī)是，素食者對(duì)環(huán)境的影響最小。

And yet others simply wish to follow a vegan lifestyle for ethical reasons.

還有一些人僅僅是出于道德上的原因希望遵循純素食的生活方式。

And vegans are getting good celebrity press. Natalie Portman, Zac Efron, Ariana Grande, Sir Paul McCartney, Madonna, Alicia Silverstone and James Cameron follow a vegan diet. Jennifer Lopez, Meghan Markle and Bill Clinton have all incorporated vegan eating into their lives. And Arnold Schwarzenegger, who says he's "99% vegan," co-produced the popular Netflix film "Game Changers" on vegan athleticism along with Cameron and Jackie Chan. Professional vegan athletes include Serena Williams and David Carter, the NFL defensive lineman known as "The 300 Pound Vegan."

純素食者得到了名人的好評(píng)。娜塔莉·波特曼、扎克·埃夫隆、愛(ài)莉安娜·格蘭德、保羅·麥卡特尼、麥當(dāng)娜、艾麗西亞·西爾弗斯通和詹姆斯·卡梅隆都是素食主義者。珍妮弗·洛佩茲、梅根·馬克爾和比爾·克林頓都將素食融入了他們的生活。說(shuō)自己是“99%素食主義者”的阿諾德·施瓦辛格與卡梅隆和成龍共同制作了網(wǎng)飛公司的熱門電影《游戲規(guī)則改變者》，講述的是純素食運(yùn)動(dòng)的故事。專業(yè)的純素食運(yùn)動(dòng)員包括塞雷娜·威廉姆斯和美國(guó)國(guó)家橄欖球聯(lián)盟的防守隊(duì)員、人稱“300磅素食者”的大衛(wèi)·卡特。

A vegan diet is more than simply a "plant-based" diet

純素飲食不僅僅是簡(jiǎn)單的“植物性”飲食

A vegan diet is much more stringent than flexitarian eating, or even vegetarianism. In fact, a vegan diet is 100% plant-based, meaning it's devoid of all animal foods, including dairy (cheese, yogurt, milk, cream, butter); eggs; meat, poultry or seafood.

純素飲食比彈性素食，甚至素食主義要嚴(yán)格得多。事實(shí)上，純素食是100%基于植物的，這意味著它不含所有動(dòng)物食品，包括奶制品(奶酪、酸奶、牛奶、奶油、黃油);雞蛋;肉類、家禽或海鮮。

You'll need to get creative with cooking

你需要在烹飪方面有創(chuàng)意

Cooking on a vegan diet may be a challenge at first, but there are lots of creative ways to use vegan substitutes. You can use tofu in place of meat in stir-fries and casseroles, and use extra virgin olive oil instead of butter in sautéing, Palmer advised. She also likes to replace dairy cheese with cashew cheese made by soaking and pureeing cashews with some seasonings. And using mushrooms in recipes can provide an umami savory taste.

一開(kāi)始，用純素烹飪可能是個(gè)挑戰(zhàn)，但有很多創(chuàng)造性的方法來(lái)使用純素替代品。帕爾默建議，可以用豆腐代替肉來(lái)炒菜和砂鍋菜，用特級(jí)初榨橄欖油來(lái)代替黃油。她還喜歡用腰果浸泡和加了一些調(diào)味料的純腰果奶酪來(lái)代替奶酪。在食譜中使用蘑菇可以提供鮮味。

You'll need to get vegan restaurant savvy

你需要了解素食餐廳

"It's always a good idea to check out the menu online before dining out and even call the restaurant beforehand to make sure there are [vegan] options," Palmer advised.

帕爾默建議:“在外出就餐前上網(wǎng)查看菜單總是一個(gè)好主意，甚至可以事先打電話到餐廳確認(rèn)是否有素食選擇。”

It may be challenging to meet some nutrient needs

要滿足某些營(yíng)養(yǎng)需求可能會(huì)很有挑戰(zhàn)性

"It takes actual planning to ensure nutritional adequacy on a vegan diet," Kimberlain said.

金伯倫說(shuō):“確保純素飲食的營(yíng)養(yǎng)充足需要實(shí)際的計(jì)劃。”

For example, because the digestibility of protein is decreased on a vegan diet, plant protein needs are slightly higher for vegans than for those eating animal foods, Kimberlain explained. That's why it's crucial to include a protein source at every meal -- such as tofu, beans, tempeh, nuts and seeds -- even at breakfast.

例如，由于純素飲食降低了蛋白質(zhì)的消化率，純素者對(duì)植物蛋白的需求略高于食用動(dòng)物食品的人，金伯倫解釋說(shuō)。這就是為什么在每頓飯包括蛋白質(zhì)來(lái)源是至關(guān)重要的——比如豆腐、豆類、豆豉、堅(jiān)果和種子——甚至在早餐時(shí)也是如此。