【指南】弹性式植物饮食是否适合你? | Could flexitarianism be the diet for you

由于有许多不同的因素影响着我们的饮食，每个人的饮食习惯都可能是不同的。无论是因为生活方式、偏好、信仰、知识、健康甚至金钱，找到一种适合你的饮食都能改变传统游戏规则。

With many different factors affecting how and what we eat, everyone’s diet can be different. Whether that’s because of lifestyle, preferences, beliefs, knowledge, health or even money, finding a diet that’s tailored to you can be a game-changer.

什么是弹性植物性饮食主义？

What is flexitarianism?

简而言之，这意味着饮食要灵活。没有什么规则必须要遵循，也是关于少吃肉和选择更多的植物性饮食来帮助环境以及改善你的健康。弹性植物性饮食可能意味着一周纯植物饮食，周末吃奶酪披萨。或者不在家里做肉和鱼，而是出去吃饭的时候才吃。

Put simply, it means being flexible with your diet. There are no rules to stick to, it’s about eating less meat and choosing a more plant-based diet to help the environment and help improve your health. A flexitarian diet could mean having a plant-based diet in the week and having a cheeky cheese pizza at the weekend. Or not cooking meat and fish at home but eating it when you’re out for dinner.

如果你想过一种以植物为基础的生活方式，但当地的咖啡店已经没有豆奶了(千万别！)，或者你想吃奶油蛋糕，那就吃，吃完后继续生活。相比之下，如果你不想吃肉，或者还没准备好成为纯植物性饮食者，弹性植物性饮食完全可以帮助你减少碳足迹

There’s no judgment to the diet if you want to lead a plant-based lifestyle but you have a bit of cow’s milk in your drink when your local coffee shop has run out of soya milk (heaven forbid!) or you fancy a cream cake, embrace it and move on. Following a flexitarian diet can also help reduce your carbon footprint versus a diet that includes meat if you don’t want to, or you’re not ready to, go full vegetarian or fully vegan.

这样做的好处是什么？

What are the benefits?

健康方面 | Health

实行弹性植物性饮食和减少肉类(尤其是红肉和加工肉类)的摄入对健康的好处之一是可以帮助减少饱和脂肪的摄入。你应该知道的是，你在红肉上看到的白色越多，它所含的脂肪就越多。所以，当你决定晚餐吃什么时，试着不吃肉，选择豆类或扁豆或低脂肪的肉类替代品，如豆腐或玉米，或者如果必须是肉类，选择火鸡或鸡肉。

One of the health benefits to going flexitarian and reducing your intake of meat, especially red and processed meat, can be helping to reduce your intake of saturated fat. It’s worth knowing that the more white you can see on red meats, the more fat it contains. So when you’re deciding what to have with dinner, try going meat-free, choosing beans or lentils or a low-fat meat substitute like tofu or Quorn instead – or if it has to be meat, choose turkey or chicken.

Boots营养学家Vicky Pennington说：“卫生部建议，每天食用大量红肉和加工肉类的人，即每天食用90克以上，应该减少到70克，因为这可能会增加患肠癌的风险。”

Boots nutritionist Vicky Pennington says, "The Department of Health 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."

老实说，在你的饮食中加入更多的蔬菜和豆类从来都不是一件坏事!

And let’s be honest, adding more vegetables and beans to your diet is never a bad thing!

动物福利 |Animal welfare

成为弹性植物性饮食者也会让你更多地思考“从农场到餐桌”——你盘子里的肉是怎么来的，又是怎么生产出来的。如果你还在吃肉，那就买你买得起的最好的质量的肉。尝试寻找福利批准的肉类，如Red Tractor计划，或购买有机或自由放养的肉类，它们都是被严格管制的。如果你去当地，不要害怕问肉来自哪里——只是因为它在这个肉店卖并不意味着它总是在本地采购的。

Becoming flexitarian may also make you think more about ‘farm to fork’ – how the meat on your plate got there and how it was produced. If you’re still eating some meat, buy the best quality you can afford. Try looking for welfare approved meat like the Red Tractor scheme or buying organic or free range meat which is strictly regulated. If you go local, don’t be afraid to ask your butcher where the meat has come from – just because it’s sold in your butcher doesn’t mean it’s always sourced locally.

环境 | Environmental

通过实行弹性植物性饮食和减少肉类消耗，你可以帮助减少碳足迹。目前，英国每人每天从食品消费(国内和进口)中产生的水足迹为2757升。改吃健康的植物蔬食可以减少35-55%的用水量。肉类工业对粮食安全、全球变暖、污染、森林砍伐和土地退化也有负面影响。植物性饮食对环境的积极影响是用冷水洗衣服的3倍，是回收利用的4倍！

By going flexitarian and eating less meat, you can help to reduce your carbon footprint. The water footprint from food consumption (domestic and imported) per person per day is currently 2,757 litres in the UK. Switching to a healthy vegetarian diet can reduce water consumption by 35-55%. The meat industry also has a negative effect on food security, global warming, pollution, deforestation and land degradation. A plant-based diet has three times more of a positive impact on the environment than washing your clothes in cold water and four times more than recycling!

你知道吗：在全球范围内，畜牧业只提供了18%的热量，却占据了83%的全球农田。这里有一点值得思考的东西……

Did you know: Globally, animal farming provides just 18% of calories but takes up 83% of global farmland? A bit of food for thought there…

意味着你可以使你的饮食个性化，并灵活适应你的生活方式。例如，如果你想省点钱，那就不要每周在商店里买肉了，把你本来要花的钱放在罐子里，看看月底能省多少。这也意味着你可能会比以前发现更多的饮食想法和食物——打开你的食物选择!

It means you can make your diet personal to you, and flex it to suit your lifestyle. For example, if you’re trying to save a few pennies stop buying meat in your weekly shop and put the money you would have spent in a pot and see how much is in there at the end of the month. It also means you’ll probably discover more meal ideas and food than you might have done previously – opening up your food choices!

就像任何饮食和生活方式一样，要想保持健康和营养，你需要多样化和精心准备各种食物，包括你每天吃的五种食物（“five-a-day”是美国、英国、法国和德国等国发起的一项运动，旨在鼓励人们每天至少食用五份水果和蔬菜）。不要担心不吃肉会导致蛋白质缺乏，因为豆类、扁豆、大豆和坚果等植物性食物也是蛋白质的良好来源。如果你正在从饮食中剔除某些食物，确保你用那些在营养上相似的食物代替它们，比如用强化豆奶代替牛奶，用豆类和扁豆代替肉类，以帮助你保持铁的摄入量。尝试研究一些美味的食谱，提前计划好你要做什么，确保包括你每天的五份。

Like with any diet and lifestyle, it needs to be varied and well planned with foods from all the food groups, including your five-a-day (5 A Day is any of various national campaigns in countries such as the United States, the United Kingdom, France, and Germany, to encourage the consumption of at least five portions of fruit and vegetables each day), to be healthy and nutritious. Don’t worry that you may be lacking in protein by cutting out meat, as plant-based choices such as beans, lentils, soya and nuts are good sources of protein, too. If you’re cutting foods out of your diet, make sure you replace them with ones that are nutritionally similar such as swapping cow’s milk for fortified soya milk and meat for beans and lentils to help maintain your iron intake. Try researching some yummy recipes and plan in advance what you’re going to cook, making sure to include your five-a-day.

看你自己的情况而定。

Go at your own pace.

如果你是一个狂热的肉食者，建议实行健康重置计划。如果你是一个vegetarian，喜欢vegan的生活方式，但你还没有完全准备好，试着在整个星期使用替代品，或许周末可以除外。以下是一些你可以尝试的方法:

If you’re an avid meat eater, the Health Reset Program with. If you’re a vegetarian and you like the idea of veganism but you’re not quite ready yet, try using alternatives throughout the week but maybe not at the weekend. Here are a few ideas you can try:

• 将牛奶换成非乳制品替代品，如强化大豆、强化杏仁、强化燕麦或强化椰奶

• 补充(一半一半)或将肉与煮熟的扁豆互换，例如在馅饼中使用大豆碎

• 把肉换成炒豆腐

• 在午餐时间选择豆卷，而不是火腿三明治

• 尝试纯植物性食奶酪——你可以尝试一半植物性食奶酪一半普通奶酪

• Swap from cow’s milk to non-dairy alternatives, such as fortified soy, fortified almond, fortified oat or fortified coconut milk

• Supplement (half and half) or swap meat with cooked lentils for example in a shepherd’s pie or use soya mince

• Swap meat for tofu in stir fries

• Choose a bean wrap at lunchtime rather than a ham sandwich

• Try vegan cheese – you could always try half and half with your normal cheese

图片来源：Vegconomist

如果你不太在意肉食，但又不认为自己是植物性饮食者，你可以停止购买肉和鱼，或许只有在外出就餐时才吃——这样也可以省钱。如果你真的不想放弃肉和鱼，但想做一些对环境有益的事情，尽量选择当地的可持续性鱼类来购买。

If you’re not too bothered about meat but wouldn’t call yourself a vegetarian, you could stop buying meat and fish and maybe only have it when you’re eating out – you could save yourself money, too. If you really don’t want to give up meat and fish but want to do something positive for the environment, choose sustainable fish and go local instead.

无论你想怎样调整你的饮食，都可以尝试一些植物性的饮食，让你的饮食更加灵活，说不定你可能会感到惊喜。

Whatever way you want to tailor your diet, why don’t you try something plant-based each week and being more flexible with your diet*? You might be pleasantly surprised.

*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你的保健专家。

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

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