随着肉类价格的上涨，是时候多吃蔬菜了

随着肉类价格的上涨，是时候多吃蔬菜了

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

不管你是经常吃肉还是偶尔吃点牛排，有一点是肯定的:很多人都喜欢吃肉。

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.

根据美国农业部最近的一项估计，美国人平均每年消费大约222磅红肉和家禽，而2020年2月的一份报告预计，到2023年，全球肉类和家禽消费预计将达到3.13亿公吨。

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.

但随着肉类短缺成为一个新的现实，我们可能别无选择，只能减少肉类的消费。这意味着现在是尝试植物性饮食和零食的最佳时机，在我们可能越来越容易生病的时候，植物性饮食可以提供健康益处。

"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，”罗伯特·格雷厄姆博士说，他拥有内科和综合医学的认证。

"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.

“我们所面临的80%的慢性疾病是可以通过多吃植物性食物来预防和逆转的。这次[大流行]呼吁采取行动，转向更多的植物性膳食，并多做饭。

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.

我们知道，开始可能会很困难，尤其是如果汉堡、肉丸子和香肠鸡蛋已经成为你的首选。所以这里有一些开始少吃肉的简单方法。

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。”注册营养师、《植物为生命提供动力》一书的作者莎伦·帕尔默说：“即使每周有一天不吃肉，也会有不同的效果。”

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.

非营利组织“无肉星期一”宣传这样一个理念:为了个人健康和环境健康，每个星期一都不吃肉。该组织还提供了有益的素食烹饪技巧和食谱。

"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.

如果你有一份不错的千层面食谱，那就不要吃肉，多放几层绿色蔬菜、西兰花和胡椒，或许还可以放一些松子和腰果奶酪，来代替肉和奶酪。如果你喜欢周二吃墨西哥玉米卷，那就不吃肉，只吃黑豆或素蘑菇豆腐馅的墨西哥玉米卷吧，”帕尔默说。

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

走向世界。许多国际菜系都含有植物性蛋白质，包括鹰嘴豆、豆类和扁豆。

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.

《弹性素食饮食》一书的作者、注册营养师道恩·杰克逊·布拉特纳说，例如，地中海餐可能包括鹰嘴豆;墨西哥餐可能有黑豆;亚洲餐可能包括毛豆;意大利餐可能使用白豆或小扁豆制作博洛尼亚风味的意大利面酱。

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

如果你喜欢印度食物，帕尔默推荐鹰嘴豆马沙拉来代替鸡肉马沙拉。

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.

搜索你的储藏室。帕尔默说，在你的储藏室里放上各种豆类、全谷类、时令蔬菜、水果、香料、草本植物、健康的食用油、坚果和种子，这是多吃植物性食物的秘诀。但是，即使没有有意识的努力，你的储藏室可能已经储存了植物成分，可以很容易地组合成饭菜。

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

尝试新的食谱。一些有趣的无肉食谱包括菠萝蜜三明治代替猪肉。