What do vegetarians / vegans eat? #21 素食者吃什麼?

fried rice

This is a dynamic resource which will continuously be updated with the aim of creating the ultimate resource you need to be plant based.

這是一篇隨時會更新的資源，以便想要吃素的人參考。

In order to encourage more people to follow the plant based movement, I will regularly share some photos of what I eat, so you can see that food can be delicious without meat.

為了推廣吃素，我會開始分享些平常我吃的食物，讓大家看到食物不一定要有肉才好吃。

Veganism for the planet

Here is an article from The Univeristy of Oxford which explains the reason why there needs to be "A global switch to diets that rely less on meat and more on fruit and vegetables".

這是牛津大學發布的一篇文章，解釋為何全世界都應該少吃肉，並改成主要吃蔬菜水果。

2019-08-10 Update: The Intergovernmental Panel on Climate Change (IPCC) encourages a move to plant-based diets and points out that some diets caused more pollution than others, and lists low greenhouse gas emitting foods as: Coarse grains, legumes, fruits and vegetables, nuts and seeds.

2019-08-10 更新: 联合国政府间气候变化专门委员会鼓勵世人多吃素，並指出某些食物會製造更多污染。低溫室氣體排放的食物包括粗粮，豆類，水果蔬菜，堅果種子類食物。

Veganism for the animals

Below are links to videos explaining why veganism is good for animals.

以下影片解釋為何吃素對動物好。

• Earthlings
• Dominion
• Lucent
• Cowspiracy

How would you like it if someone was to lock you up, fatten you, kill you and then eat you for food? If not, why would you support doing it to animals? Is it because you think meat is delicious, good for you and necessary for survival? In the following paragraphs we will discuss whether that is correct.

你會願意讓別人把你關起來，養肥你之後把你殺了，然後吃你的肉嗎? 如果不願意，為何要支持對動物這樣做? 是不是因為你以為肉很好吃，對身體好而且是必需品? 以下段落會談到這些想法是否正確。

Veganism for health

Many people have told me that if you don't eat meat, you will not get enough nutrients. Here are some articles talking about whether vegetarians / vegans can get enough of the following:

很多人告訴我，如果不吃肉，營養就會不夠。以下是一些關於吃素者能不能吸收充分營養的文章:

• Iron 鐵質 (The Medical Journal of Australia)
• Protein 蛋白質(The Medical Journal of Australia)
• B12 維他命 (PETA)

I have been vegan/vegetarian since I was 8. I am 183cm and I was running up to 14+km as well as bench pressing 90+kg. I also have won two tennis trophies in the Brisbane Hardcourt Tennis Associan Pennat Reserve (PR) grade as well as competing and performing in partner dancing.

我從八歲就開始吃素。我身高183公分，長跑14多公里，握推90多公斤，贏過布里斯班BHTA網球比賽PR級兩次，並多次參加社交舞比賽。

If I did not have enough nutrition, I doubt I could do all of these things.

如果我的營養不夠，要做這些事恐怕很難。

What about eating a lot of meat to make sure you have enough iron, protein and B12?

要不然我們乾脆吃很多肉，這樣就能有足夠的鐵，蛋白質及B12?

Here is an article from the New South Wales Cancer Council explaining the relationship between meat and cancer.

這是一篇新州癌症協會的文章，解釋肉跟癌症的關聯。

Rice

Does rice make you fat? Isn't white rice not as good as brown rice? Here is Doctor John McDougall's advice on white rice. In this video he explains why white rice is okay, and that he tells his patients to eat rice and vegetables.

吃白飯會變胖不是嗎? 這是美國醫生McDougall對吃白飯的建議，他認為吃白飯是好的，並且他說為什麼他要他的病人吃白飯跟蔬菜。

Weight loss

What is the key to weight loss? Jeff Novick (well known dietitian and nutritionist) describes the concept of calorie density in this video. He explains that you can fill up your stomach with low calorie density foods and not gain weight (e.g. vegetables), and you should eat less / avoid high calorie density foods such as animal products. Dr. Fuhrman's nutrional pyramid backs up this theory.

減肥的秘密是什麼? 美國著名營養師Jeff Novick談到卡洛里密度。他說你可以吃很多卡洛里密度低的食物來填飽肚子，比如蔬菜，這樣就不會胖。但卡洛里密度高的食物，比如動物產品，就要很少吃。美國著名醫生及作家Fuhrman所畫的飲食金字塔也指出同樣的規則。

Vegan food is more delicious

Do you eat meat because you think it tastes better? In this video, a radio host could not tell whether what he was eating was vegan meat or real meat. 

你吃肉是以為肉比較好吃嗎? 在這個影片中，一位電台主持人吃不出來哪一盤肉是素的。

The dishes which he thought were vegan were actually meat, and the dishes he thought were meat were vegan.

他以為是素的菜其實是葷的，而他以為是葷的菜其實是素的。

Here is a list of pictures I've posted in the past of vegan food that I eat. Does it look delicious?

這是一些我吃的食物照片。看起來好吃嗎?

What do vegans eat #1 to #9
what do vegans eat #10 to #18

So, why do you eat meat?

所以，你吃肉的原因是什麼?

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Eddie the Magic Monk has 14 years teaching experience as a high school teacher in Australia. He will explain things to you in the simplest way possible to help you fully understand high school mathematics and computer science concepts.
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