想成为素食主义者？你首先需要知道什么？

想成为素食主义者？你首先需要知道什么？

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

近年来，采用纯素饮食已日益成为主流。

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

根据2017年的一项研究，多达6%的美国消费者表示他们是素食主义者，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.

康奈尔大学营养科学专业的丽贝卡·罗伊特曼说:“我选择纯素饮食，部分是出于环境原因，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.

注册营养师艾米·金伯伦说：“几年前，这不是主流，但越来越多的人走上了纯素食路线。”她曾为许多想要转变为纯素食的客户提供咨询。

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.

像罗伊特曼一样，许多人选择素食是为了它的健康益处。事实上，据注册营养师、植物性食品和可持续性专家莎伦·帕尔默介绍，研究发现，与素食饮食类似，纯素食饮食可以降低患心脏病、2型糖尿病、肥胖症和癌症等许多慢性病的风险。帕尔默表示，另一个主要的动机是，素食者对环境的影响最小。

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

还有一些人仅仅是出于道德上的原因希望遵循纯素食的生活方式。

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."

纯素食者得到了名人的好评。娜塔莉·波特曼、扎克·埃夫隆、爱莉安娜·格兰德、保罗·麦卡特尼、麦当娜、艾丽西亚·西尔弗斯通和詹姆斯·卡梅隆都是素食主义者。珍妮弗·洛佩兹、梅根·马克尔和比尔·克林顿都将素食融入了他们的生活。说自己是“99%素食主义者”的阿诺德·施瓦辛格与卡梅隆和成龙共同制作了网飞公司的热门电影《游戏规则改变者》，讲述的是纯素食运动的故事。专业的纯素食运动员包括塞雷娜·威廉姆斯和美国国家橄榄球联盟的防守队员、人称“300磅素食者”的大卫·卡特。

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

纯素饮食不仅仅是简单的“植物性”饮食

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.

纯素饮食比弹性素食，甚至素食主义要严格得多。事实上，纯素食是100%基于植物的，这意味着它不含所有动物食品，包括奶制品(奶酪、酸奶、牛奶、奶油、黄油);鸡蛋;肉类、家禽或海鲜。

You'll need to get creative with cooking

你需要在烹饪方面有创意

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.

一开始，用纯素烹饪可能是个挑战，但有很多创造性的方法来使用纯素替代品。帕尔默建议，可以用豆腐代替肉来炒菜和砂锅菜，用特级初榨橄榄油来代替黄油。她还喜欢用腰果浸泡和加了一些调味料的纯腰果奶酪来代替奶酪。在食谱中使用蘑菇可以提供鲜味。

You'll need to get vegan restaurant savvy

你需要了解素食餐厅

"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.

帕尔默建议:“在外出就餐前上网查看菜单总是一个好主意，甚至可以事先打电话到餐厅确认是否有素食选择。”

It may be challenging to meet some nutrient needs

要满足某些营养需求可能会很有挑战性

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

金伯伦说:“确保纯素饮食的营养充足需要实际的计划。”

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，由于纯素饮食降低了蛋白质的消化率，纯素者对植物蛋白的需求略高于食用动物食品的人，金伯伦解释说。这就是为什么在每顿饭包括蛋白质来源是至关重要的——比如豆腐、豆类、豆豉、坚果和种子——甚至在早餐时也是如此。