中國的飲食文化博大精深屏箍，斷了肉就相當(dāng)于舍棄了成千上萬的美食，想想就好方橘忱。爸媽也總是說：你們年輕人要長身體的哎赴魁，不吃肉怎么了得，營養(yǎng)都沒有了钝诚。雖然吃素的好處也很有說服力（想要進(jìn)一步了解的寶寶可以閱讀食素系列1）颖御，但一想到會(huì)給生活帶來的影響，很多小伙伴的決心就搖搖欲倒了敲长。營養(yǎng)君認(rèn)真整理出了一套食素指南#求表揚(yáng)#郎嫁，希望可以幫到還在躊躇期的你！
素食者的幫派祈噪，你屬于哪個(gè)泽铛？
1-全素食主義者/純素食主義者 (Vegan)
純素食是所有種類中最嚴(yán)格的素食主義，可以說是一個(gè)吃草的家族了辑鲤。除了常見的動(dòng)物產(chǎn)品（紅白肉盔腔、家禽、魚月褥、雞蛋和牛奶）被拒之門外弛随，任何和動(dòng)物有關(guān)的包括奶制品、蜂蜜宁赤、蜂蠟舀透、動(dòng)物明膠，包含動(dòng)物成分的生活用品（毛皮决左，肥皂愕够，沐浴露走贪，部分酒品）和化妝品都是無法接受的。由于純素食者認(rèn)為這些產(chǎn)品的生產(chǎn)會(huì)給動(dòng)物帶來痛苦惑芭，最嚴(yán)格的甚至?xí)芙^利用動(dòng)物做測驗(yàn)的化妝品坠狡。
Vegan is the most rigorous species of vegetarianism, and can even be considered as a ?herbivore family. In addition to the common animal products (red and white meat, poultry, fish, eggs and milk) being rejected, any animal-related items include honey, beeswax, animal gelatin, products containing animal ingredients (fur, soap, shower gel, some wines) and cosmetics are unacceptable. Since vegans believe the production of these products brings pain to animals, the most rigorous would refuse cosmetics using animals for testing.
2-蛋素素食主義者 (Ovo-vegetarian)
在植物類的基礎(chǔ)上,?蛋類也可以被享用。由于給人類食用的蛋通常不能受精遂跟，因此母雞會(huì)被和公雞分開飼養(yǎng)逃沿，并生活在動(dòng)彈不得的籠子里。蛋素素食者會(huì)優(yōu)先選擇自由放養(yǎng)的母雞所產(chǎn)的蛋幻锁。奶制品被排除的原因包括：讓母牛常年保持在懷孕狀態(tài)以便產(chǎn)奶凯亮，小牛一出生就與母親分開并不能飲取天然母乳和宰殺沒有利用價(jià)值的雄性小牛。
Apart from vegetables, they could also eat egg. Since eggs that are destined for human consumption are usually not fertilized, the hens are kept separately from the cocks and live in tiny cages. Ovo- vegetarians would prefer eggs laid by free-range hens. Reasons for the elimination of dairy products include: keeping the cows constantly pregnant for lactation, separating calves from their mother after birth and they cannot drink natural breast milk, and slaughter male calves that have no use value.
3-乳素素食主義者 (Lacto-vegetarian)
在蔬菜水果的基礎(chǔ)上越败，奶制品 （牛奶触幼，奶酪，酸奶究飞，黃油，酥油堂鲤，奶油和酸牛奶）是可以接受的亿傅。蛋類被排除的主要原因是保護(hù)雄性雛雞。由于沒有下蛋的能力瘟栖，公雞在食品工業(yè)的價(jià)值大大低于母雞葵擎，因此在雛雞階段就會(huì)被剔除。
Apart from vegetables, they could also eat dairy products (milk, cheese, yogurt, butter, ghee, cream, and kefir). The main reason for the elimination of eggs is to protect male chicks. Since males can’t lay eggs, their value in the food industries is much lower than that of the hen, so they are usually culled in the chicken stage.
4-奶蛋素素食主義者 (Lacto-Ovo-Vegetarian)
結(jié)合以上兩種半哟，除了肉類和海鮮酬滤，奶制品和蛋類都是被允許的。由于這兩種屬于動(dòng)物產(chǎn)品寓涨，不直接影響到動(dòng)物的生命盯串，奶蛋素食主義也更加容易實(shí)現(xiàn)和堅(jiān)持。
By combining the two above, except meat and seafood, dairy products and eggs are all allowed. Since these two types of animal products do not directly affect the lives of animals, lacto-ovo vegetarian practice is easier to achieve and adhere to.
5-魚素素食主義者 (Pescatarian)
這些素食者會(huì)被看成是半個(gè)素食主義者戒良。他們可以接受魚類和海鮮体捏，但不會(huì)吃任何母乳動(dòng)物的紅肉和白肉。魚素主義者認(rèn)為魚類和海鮮的疼痛神經(jīng)意識低于更為復(fù)雜的哺乳動(dòng)物糯崎，所以罪惡感也會(huì)隨之減少几缭。
These vegetarians are considered to be half-vegetarian. They can accept fish and seafood, but not the red or white meat of mammal animals. Pescatarians believe that the neurological awareness of pain of fish and seafood is lower than that of more complex mammals, so guilt feeling is also reduced.
6-隨性素食主義者 (Pollotarian ／ Flexitarian)
他們也算是半個(gè)素食主義者。平時(shí)的飲食主要以植物為主沃呢，但偶爾還是會(huì)開開肉戒年栓。不但可以時(shí)不時(shí)解一下饞，并且在外吃飯的選擇性也更大薄霜。在減少肉類食用的同時(shí)某抓，也會(huì)著重選擇更健康的肉類纸兔，比如家禽（白肉）和未加工的肉。這是素食類別從2012年起被認(rèn)可搪缨，專門給剛開始吃素或是無法100%克制自己的素食者們量身訂造食拜。
This “semi-vegetarian” diet is mainly plant-based with the occasional inclusion of meat products. ?Not only you can be satisfied with meat from time to time, but also be more flexible when eating out. While reducing meat consumption, it also focuses on healthier meat choices such as poultry (white meat) and unprocessed meat. This vegetarian category has been recognized since 2012 and is tailor-made for the vegetarian beginners or those who cannot restrict totally themselves.
這個(gè)新型類別可能會(huì)受到其他素食者的“不屑”，甚至不少人把它看作作弊的素食主義副编。由于要付出的努力和代價(jià)少于別的食素種類负甸，不被理解也是有一定道理的。但從另外一個(gè)角度來看痹届，正因?yàn)楦菀讓?shí)現(xiàn)呻待，隨性素食在環(huán)境和動(dòng)物保護(hù)上也起到了顯著的作用。舉個(gè)簡單的列子队腐，對比一個(gè)純素食者和十個(gè)隨性素食者帶來的影響蚕捉，哪個(gè)會(huì)更明顯呢？
當(dāng)然柴淘，選擇食素不一定是為了客觀原因迫淹，個(gè)人因素也同樣重要。如果你是一個(gè)想要嘗試吃素的人为严，營養(yǎng)君建議你從隨性素食開始做起敛熬，先減少吃肉的頻率，再慢慢養(yǎng)成吃素的習(xí)慣第股。每周一次“素食日/無肉日”是個(gè)不錯(cuò)的開始应民。
雖然素食主義是由宗教活動(dòng)演變而來，但如今存在的意義已經(jīng)不同往日了夕吻。一日三餐對食素新手來說確實(shí)是個(gè)不小的挑戰(zhàn)诲锹。要是從一開始就嚴(yán)格克制和改變生下來就有的肉食習(xí)慣，放棄的念頭可能會(huì)來得更快更頻繁涉馅。并且归园，營養(yǎng)知識的缺乏帶來的后果也會(huì)更嚴(yán)重。
? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? // 下期預(yù)告 //
營養(yǎng)君在下周的文章中會(huì)詳細(xì)介紹不同素食者需要注意的營養(yǎng)元素控漠，敬請期待~
? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?// 引用 References //
Types of Vegetarianism. (2014, February 01). Retrieved February 26, 2019, from https://vegetarian-nation.com/resources/common-questions/types-levels-vegetarian/
Vegan Society. (2019). The Truth about Dairy. Retrieved from https://www.vegansociety.com/go-vegan/dairy-industry on February 27, 2019.
Vegan Society. (2019). The Egg Industry. Retrieved from https://www.vegansociety.com/go-vegan/egg-industry on February 27, 2019.
