另外还有一种非正式的‘素食主义’。包括那些不是完全素食的人。有时候他们被成为‘半素食’，也就是说，他们有时候会吃鱼和家禽，但通常避免红色肉类。
There is another, unofficial type of so-called vegetarianism. It consists of people who are not full-fledged vegetarians. Sometimes they are referred to as semi vegetarians, that is, they occasionally eat fish and poultry, but generally avoid red meat.
Why do people become vegetarians?
为什么人们茹素？
有两种主要的理由：道德和伦理，和有益健康。道德伦理的理由包括有效抵制把肉类制成食品过程中的残酷。出于对动物所受痛苦的关心67%，信仰及精神17%，期望无暴力生活方式5%，环保方面的关注5%。
There are two main reasons: moral and ethical reasons, and health benefits. Moral and ethical reasons include an effective boycott on the cruelty that is required to put meat on the table. Out of concern for animal suffering (67%); religion or spirituality (17%); desire for non-violent lifestyle (5%); environmental concerns (5%).
What are the health benefits of vegetarianism?
健康方面的好处
对素食者的个人健康来说，有两大主要驱动他们避开肉类：肉类中的化学品或添加剂，如抗生素，生长素，激素和防腐剂。第二大驱动是与肉类相关的许多疾病，通常这是最大的关心。这些疾病包括：
l动脉粥样硬化，心脏病，中风
l癌症
l肥胖
l糖尿病
l骨质疏松，肾结石
l胆结石，痛风，风湿性关节炎
l肠窒息，痔疮，阑尾炎
l高血压
吃很多诸如水果和蔬菜的素食者会摄入很多矿物质。素质往往会导致低脂肪，进而低胆固醇。
Those who are vegetarians for their personal health have two motivators to avoid meat: the chemicals, or additives that are present in meat, such as antibiotics, growth hormones, stimulants and preservatives. The second motivator is the link between meat and many diseases, which is the #1 concern for vegetarians. These include:
- Antherosclerosis, heart disease, attacks and strokes
- Cancer
- Obesity
- Diabetes
- Osteoporosis, kidney stones
- Gall stones, gout, rheumatoid arthritis
- Diverticulosis, hemorrhoids, appendicitis
- High blood pressure
A diet rich in fresh fruits and vegetables also supplies a lot of minerals. Vegetarian diet also tends to be lower in fats, and therefore cholesterol.
What are the negative effects of vegetarianism?
素食主义的主要不良反应？
素食者特别容易罹患恶性贫血（由于缺乏维他命B12），除非他们食用大量的奶和蛋。缺乏维他命B12，只有动物身体里才有，会严重干扰骨髓生产红细胞。做为对缺乏奶制品的补偿，Vegan素食者必须吃足够的富含钙质的植物食品。其他问题包括缺铁症，动物蛋白缺乏症，维他命D缺乏症——妨碍身体吸收钙质。也有机会得少锌症，这是由于缺乏多种蛋白质。
如果你正在考虑成为一个素食者或者在担心由于素食导致缺乏营养及不均衡，请资讯你的医生。有许多不同的方法可以改善素食导致的各种缺乏症。
Vegetarians are particularly subject to pernicious anemia (results from deficiency of vitamin B12) unless they eat generous amounts of milk and eggs. A lack of vitamin B12, found only in animal sources, can seriously interfere with the production of red blood cells in the bone marrow. To make up for milk products, vegans should eat plenty of calcium-rich plant foods. Other problems include iron deficiency, animal protein deficiency, and vitamin D deficiency, which can interfere with the body's ability to absorb calcium. There is a possibility of low levels of zinc, which is needed for synthesizing protein.
If you are thinking of becoming a vegetarian or are worried about a lack of nutrients or balance in your vegetarian diet, see your doctor. There are alternative ways to replace the deficiencies that a vegetarian diet may cause.
Are vegetarian diets limiting?
素食很受限制吗？
表面看来是的，但其实答案是否定的。许多素食者甚至发现获得了自由，他们最终获得了比‘牛肉、鸡、猪和鱼’更大的食物选择范围。
但是，一开始没有肉看来还是令人尴尬的。但很快，素食者会体会到不用担心脂肪和卡路里的快乐了。许多人开始尝试各种他们从来没有听说过的新的、好吃的食品了
市面上有许多关于素食烹调的书。许多餐厅现在提供一系列素食菜式。包括中餐馆、中东餐馆，墨西哥餐馆，印度餐馆，非洲餐馆和意大利餐馆。在快餐沙拉吧和咖啡厅也可以买到素食者的食物。
It may seem that way on the surface, but in realty - no. Some may even find it liberating -- they eventually become exposed to a wider range of foods and are not tethered to "cow, chicken, pig or fish" as the only choices for main entrees.
However, at first the absence of meats may seem awkward. But soon, a vegetarian learns the joy of not worrying about limiting fats and cholesterol. Many start exploring new and exciting foods and are actually surprised by the amount of foods that they have never heard of or tasted.
There are also plenty of cook books available with various vegetarian recipes. Many restaurants now have a section of vegetarian dishes. These include Chinese, Middle Eastern, Mexican, Indian, African and Italian. Some vegetarian foods are also available at fast-food salad bars and cafeterias.
Common vegetarian problems
Protein:
素食者的常见问题：
蛋白质：
蛋白质问题看来是人们最经常会问到的问题。在这里蛋白质是指动物蛋白，许多豆类，果仁和幼芽中含有大量的植物蛋白。和动物蛋白不同，植物蛋白是不完全的，缺乏一种或多种你身体构造所需的氨基酸。所以，解决的方法就是组合。
有些传统的烹调方式可以得到完整的蛋白质组合（举例来说，在许多拉丁美洲国家，将豆子和大米一起煮。）这里有些很好的建议可以得到不错的蛋白质组合：
l豆子和大米
l小扁豆和大米
l豆子和玉米圆饼
l鹰嘴豆（捣碎的嫩豆与芝麻酱混合）和希腊式全麦面包
l花生酱抹全麦面包，芝麻面包或饼干
l玉米和菜豆
l谷类和奶
l芝士三明治
l芝士通心粉
l豆腐、蔬菜配米饭
l番茄酱意粉配干酪
l奶酪填芯的通心粉
l干辣椒配奶酪
l烤土豆配酸奶
l碎豆汤配全麦饼干
l米饭布丁
Protein questions seem to be the most common questions people ask. Here the word protein is referred to as animal protein, for many legumes, seeds and sprouts contain plenty of plant protein. Unlike most animal protein, plant proteins are incomplete, lacking one or more of the amino acids that your body needs to make and utilize proteins. So, the solution is to combine foods for complete protein.
Some complete protein combinations are traditional in ethnic cuisine (for example, beans and rice in Latin American countries). Here are a few suggestions for good protein combinations:
- Beans and rice
- Lentils and rice
- Beans with corn tortillas
- Hummus (mashed chick peas and sesame paste) with whole-wheat pita bread
- Peanut butter on whole-wheat bread, sesame bread, or crackers
- Corn and lima beans
- Cereal with milk
- Macaroni and cheese
- Cheese sandwich
- Tofu (bean curd) and vegetables with rice
- Pasta and tomato sauce, with Parmesan cheese
- Cheese-stuffed pasta (ravioli or tortellini)
- Meatless chili with cheese
- Baked potato with yogurt
- Potato and egg salad
- Split-pea soup with whole-grain crackers
- Rice pudding
Iron:
铁：
身体在动物制品中吸取铁质远比在植物食品甚至那些铁质加强的面包或谷类中吸取得更为有效率。素食者可以通过同时食用含有维他命C的食品来提高在植物食品中吸取铁质的数量。铁质对于年轻人和怀孕中的妇女特别重要。如果你完全或甚少吃动物食品，请考虑做血液检查以测试是否缺铁。
The body absorbs iron in animal products more efficiently than it does the iron derived from plants and even iron-fortified breads and cereals. A vegetarian can increase the amount of iron that the body absorbs from a plant source by eating a food containing vitamin C at the same meal. Iron should be of special concern to vegetarian women of childbearing age and to teenagers of both sexes. If you eat few or no animal foods, consider a blood test for iron deficiency.
Vitamin B12:
维他命B12：
维他命B12缺乏症是最容易在素食者身上发现的。一种治疗的方法是服用补充维他命。另外一种方法是食用加强维他命的豆制品或者食用大量的奶和蛋。
如果你正在考虑成为素食者，你需要适当的建议。尽管大部分人可以安全地素食，儿童、少年、怀孕或哺乳的妇女还是需要特别的小心。这群人需要确保摄入足够的卡路里和营养——蛋白质、铁、钙和锌——以满足快速成长阶段的需要。
Vitamin B12deficiency is the most common problem found in vegetarians. One way to cure it may be to take supplements of the vitamin. Another way is to eat soy products fortified with the vitamin or eat generous amounts of milk and eggs.
If you are considering becoming a vegetarian, seek advice on a proper vegetarian diet for you. Although most people can safely eat a vegetarian diet, extra care is advised for children, teenagers, and pregnant or breast-feeding women. These groups need to make sure there is an adequate supply of extra calories and nutrients -- protein, iron, calcium and zinc -- needed during a period of fast growth.
References:
- Akers, K.. A Vegetarian Sourcebook. G.P. Putnams's Sons. 1983
- Clark, Linda. Know Your Nutrition. Keats Publishing,Inc. CT.1992.
- Reader's Digest Association, Inc. The Good Health Fact Book.Pleasantville,NY. 1992.
- ETVS Frequently Asked Questions.http://www. kornet.org/etvs/faq.html
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