變身素食者是否有利身體健康

There are an estimated 4 million vegetarians in the UK, and another 3.5 million vegans. There are twice as many female veggies as male ones. So how tough is it to go veggie, will it cost a fortune, and is it really healthy? We ask the experts…

據估計，英國約有400萬素食者和350萬純素主義者。女性素食者是男性的兩倍。所以吃素究竟有多難？會不會很耗錢？是不是真的有益健康？我們請教了專家……

What's so good about going veggie?

吃素有什麼好處？

Vegetarian diets are naturally low in saturated fats and cholesterol, and have been proven to help fight disease, brighten skin and even lift moods.

素食飲食本身含有較低量的飽和脂肪和膽固醇，已被證明能對抗疾病、讓皮膚變白、甚至使人心情變好。

A recent study showed that those eating a vegetarian diet were 42% less likely to die of heart failure - big news in the UK where coronary heart disease kills 190 people a day. Not to mention that no animals are harmed and it's kinder to the planet - livestock farming is responsible for almost 20% of all greenhouse gas emissions from human-related activities.

最近的一項研究表明：那些吃素的人死於心力衰竭的可能性能降低42%--對英國來說是項大新聞，因爲英國每天有190人因冠心病去世。更別說這不會殺害動物、對地球而言也更環保了--牲畜養殖占人類活動排放溫室氣體總量的近20%。

"A diet built around plants is naturally rich in fibre, vitamins, minerals, and phytochemicals, which leaves us feeling energised and refreshed instead of hungry and fatigued," says Dr Hana Kahleova from the Physicians Committee for Responsible Medicine.

"基於植物的飲食天然富含纖維、維生素、礦物質和植物化學物質，從而讓我們精力充沛、感覺清新，而不是感覺飢餓和疲勞，"美國醫師醫藥責任協會的Hana Kahleova博士說道。

Won't it be more expensive?

會不會很耗錢？

It's a common concern that a vegetarian diet is too expensive to maintain. But "it only gets expensive if you start buying into the meat and cheese replacements", says Zanna Van Dijk, personal trainer and vegan nutrition expert.

大家都會有這樣的擔心：素食飲食會不會很耗錢，難以維繫？但"只有買肉和奶酪替代品才耗錢，"私人教練和素食營養專家Zanna Van Dijk說道。

"Just buy veg, fruit, nuts, seeds, legumes and grains - the cheapest foods." Baked beans, cottage cheese, houmous, and eggs are all excellent and affordable sources of protein. Frozen and canned veg count towards your five a day, and branded veggie products like Quorn and Linda McCartney are often cheaper

"只買蔬菜、水果、堅果、種子、豆類和穀物--最便宜的食物就行了。"烤豆、奶酪、蜂蜜和雞蛋都是極佳的蛋白質來源，而且也經濟實惠。冷凍和罐裝蔬菜可以一天吃五次，品牌蔬菜如Quorn和Linda McCartney往往也會更便宜。

Will I get enough iron and vitamin B12?

我會攝入足夠多的鐵元素和維生素B12嗎？

Animal foods, including meat, eggs and cheese are rich sources of iron and B12. Dark leafy greens and pulses are brimming with iron, so if you follow a healthy diet you are unlikely to be short of nutrients. Pay attention to your body, and look out for signs of anaemia (low iron) such as fatigue, rapid heart beat, shortness of breath and pale skin.

動物食物，包括肉、雞蛋和奶酪都富含鐵元素和維生素B12。深色綠葉蔬菜和豆類也富含鐵元素，所以如果你飲食健康，那你缺乏營養物質的可能性不大。注意自己的身體、看看有沒有貧血的症狀（鐵元素攝入不足），比如疲勞、心跳加快、氣短和膚色蒼白。