隨著肉類價格的上漲，是時候多吃蔬菜了

隨著肉類價格的上漲，是時候多吃蔬菜了

Whether you enjoy meat on a regular basis or savor a steak once in a while, one thing is true: Many people love meat.

不管你是經(jīng)常吃肉還是偶爾吃點牛排，有一點是肯定的:很多人都喜歡吃肉。

The average American consumes about 222 pounds of red meat and poultry per year, according to a recent estimate by the U.S. Department of Agriculture, while a February 2020 report projected that global meat and poultry consumption is expected to reach 313 million metric tons in 2023.

根據(jù)美國農(nóng)業(yè)部最近的一項估計，美國人平均每年消費大約222磅紅肉和家禽，而2020年2月的一份報告預計，到2023年，全球肉類和家禽消費預計將達到3.13億公噸。

But with meat shortages becoming a new reality, we may have no choice but to consume less meat these days. That means now is as good a time as any to try plant-based meals and snacks, which can provide health benefits at a time when we may feel increasingly vulnerable to illness.

但隨著肉類短缺成為一個新的現(xiàn)實，我們可能別無選擇，只能減少肉類的消費。這意味著現(xiàn)在是嘗試植物性飲食和零食的最佳時機，在我們可能越來越容易生病的時候，植物性飲食可以提供健康益處。

"Eating more plants and going meatless is a good way to preserve your health," said Dr. Robert Graham, who is board certified in both internal and integrative medicine.

“多吃植物，少吃肉是保持健康的好方法，”羅伯特·格雷厄姆博士說，他擁有內科和綜合醫(yī)學的認證。

"Eighty percent of chronic diseases we face are preventable and reversible by eating a more plant-based diet. This [pandemic] is a call to action to switch to more plant-based meals and to cook more.

“我們所面臨的80%的慢性疾病是可以通過多吃植物性食物來預防和逆轉的。這次[大流行]呼吁采取行動，轉向更多的植物性膳食，并多做飯。

We know getting started can be difficult, especially if burgers, meatballs and sausage with eggs have been your go-tos. So here are some simple ways to start eating less meat.

我們知道，開始可能會很困難，尤其是如果漢堡、肉丸子和香腸雞蛋已經(jīng)成為你的首選。所以這里有一些開始少吃肉的簡單方法。

Designate one day each week for meatless eating. "Even going meatless one day a week can make a difference," said Sharon Palmer, a registered dietitian and author of "Plant-Powered for Life."

每周指定一天不吃肉。”注冊營養(yǎng)師、《植物為生命提供動力》一書的作者莎倫·帕爾默說：“即使每周有一天不吃肉，也會有不同的效果。”

The nonprofit group Meatless Monday promotes the notion of cutting out meat every Monday for your personal health and the health of the environment, and it offers helpful tips and recipes for vegetarian cooking.

非營利組織“無肉星期一”宣傳這樣一個理念:為了個人健康和環(huán)境健康，每個星期一都不吃肉。該組織還提供了有益的素食烹飪技巧和食譜。

"If you have a mean lasagna recipe, skip the meat and add layers of greens, broccoli and peppers and perhaps some pine nuts and cashew cheese instead of the meat and cheese. If you love Taco Tuesday, make your tacos veggie by skipping the meat and serving black beans or a vegetarian mushroom tofu filling," Palmer said.

如果你有一份不錯的千層面食譜，那就不要吃肉，多放幾層綠色蔬菜、西蘭花和胡椒，或許還可以放一些松子和腰果奶酪，來代替肉和奶酪。如果你喜歡周二吃墨西哥玉米卷，那就不吃肉，只吃黑豆或素蘑菇豆腐餡的墨西哥玉米卷吧，”帕爾默說。

Go global. Many international cuisines incorporate plant-based proteins, including chickpeas, beans and lentils.

走向世界。許多國際菜系都含有植物性蛋白質，包括鷹嘴豆、豆類和扁豆。

For example, a Mediterranean meal might include chickpeas; a Mexican meal might have black beans; an Asian meal might include edamame; and an Italian meal might use white beans or lentils to make a Bolognese-inspired pasta sauce, said registered dietitian nutritionist Dawn Jackson Blatner, author of The Flexitarian Diet.

《彈性素食飲食》一書的作者、注冊營養(yǎng)師道恩·杰克遜·布拉特納說，例如，地中海餐可能包括鷹嘴豆;墨西哥餐可能有黑豆;亞洲餐可能包括毛豆;意大利餐可能使用白豆或小扁豆制作博洛尼亞風味的意大利面醬。

And if you love Indian food, Palmer recommended chickpea masala in place of chicken masala.

如果你喜歡印度食物，帕爾默推薦鷹嘴豆馬沙拉來代替雞肉馬沙拉。

Search your pantry. Stocking your pantry with a variety of beans, whole grains, seasonal veggies, fruits, spices, herbs, healthy oils, nuts and seeds is the secret to eating more plant-based meals, according to Palmer. But even without conscious effort, your pantry is likely already stocked with plant-based ingredients that can be easily assembled into meals.

搜索你的儲藏室。帕爾默說，在你的儲藏室里放上各種豆類、全谷類、時令蔬菜、水果、香料、草本植物、健康的食用油、堅果和種子，這是多吃植物性食物的秘訣。但是，即使沒有有意識的努力，你的儲藏室可能已經(jīng)儲存了植物成分，可以很容易地組合成飯菜。

Experiment with new recipes. Some fun meatless recipes include jackfruit sandwiches in place of pulled pork.

嘗試新的食譜。一些有趣的無肉食譜包括菠蘿蜜三明治代替豬肉。