食素系列2-食素只是不吃肉这么简单吗？

中国的饮食文化博大精深，断了肉就相当于舍弃了成千上万的美食，想想就好方。爸妈也总是说：你们年轻人要长身体的哎，不吃肉怎么了得，营养都没有了。虽然吃素的好处也很有说服力（想要进一步了解的宝宝可以阅读食素系列1），但一想到会给生活带来的影响，很多小伙伴的决心就摇摇欲倒了。营养君认真整理出了一套食素指南#求表扬#，希望可以帮到还在踌躇期的你！

素食者的帮派，你属于哪个？

1-全素食主义者/纯素食主义者 (Vegan)

纯素食是所有种类中最严格的素食主义，可以说是一个吃草的家族了。除了常见的动物产品（红白肉、家禽、鱼、鸡蛋和牛奶）被拒之门外，任何和动物有关的包括奶制品、蜂蜜、蜂蜡、动物明胶，包含动物成分的生活用品（毛皮，肥皂，沐浴露，部分酒品）和化妆品都是无法接受的。由于纯素食者认为这些产品的生产会给动物带来痛苦，最严格的甚至会拒绝利用动物做测验的化妆品。

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-蛋素素食主义者 (Ovo-vegetarian)

在植物类的基础上, 蛋类也可以被享用。由于给人类食用的蛋通常不能受精，因此母鸡会被和公鸡分开饲养，并生活在动弹不得的笼子里。蛋素素食者会优先选择自由放养的母鸡所产的蛋。奶制品被排除的原因包括：让母牛常年保持在怀孕状态以便产奶，小牛一出生就与母亲分开并不能饮取天然母乳和宰杀没有利用价值的雄性小牛。

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-乳素素食主义者 (Lacto-vegetarian)

在蔬菜水果的基础上，奶制品 （牛奶，奶酪，酸奶，黄油，酥油，奶油和酸牛奶）是可以接受的。蛋类被排除的主要原因是保护雄性雏鸡。由于没有下蛋的能力，公鸡在食品工业的价值大大低于母鸡，因此在雏鸡阶段就会被剔除。

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-奶蛋素素食主义者 (Lacto-Ovo-Vegetarian)

结合以上两种，除了肉类和海鲜，奶制品和蛋类都是被允许的。由于这两种属于动物产品，不直接影响到动物的生命，奶蛋素食主义也更加容易实现和坚持。

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-鱼素素食主义者 (Pescatarian)

这些素食者会被看成是半个素食主义者。他们可以接受鱼类和海鲜，但不会吃任何母乳动物的红肉和白肉。鱼素主义者认为鱼类和海鲜的疼痛神经意识低于更为复杂的哺乳动物，所以罪恶感也会随之减少。

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-随性素食主义者 (Pollotarian ／ Flexitarian)

他们也算是半个素食主义者。平时的饮食主要以植物为主，但偶尔还是会开开肉戒。不但可以时不时解一下馋，并且在外吃饭的选择性也更大。在减少肉类食用的同时，也会着重选择更健康的肉类，比如家禽（白肉）和未加工的肉。这是素食类别从2012年起被认可，专门给刚开始吃素或是无法100%克制自己的素食者们量身订造。

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.

这个新型类别可能会受到其他素食者的“不屑”，甚至不少人把它看作作弊的素食主义。由于要付出的努力和代价少于别的食素种类，不被理解也是有一定道理的。但从另外一个角度来看，正因为更容易实现，随性素食在环境和动物保护上也起到了显著的作用。举个简单的列子，对比一个纯素食者和十个随性素食者带来的影响，哪个会更明显呢？

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当然，选择食素不一定是为了客观原因，个人因素也同样重要。如果你是一个想要尝试吃素的人，营养君建议你从随性素食开始做起，先减少吃肉的频率，再慢慢养成吃素的习惯。每周一次“素食日/无肉日”是个不错的开始。

虽然素食主义是由宗教活动演变而来，但如今存在的意义已经不同往日了。一日三餐对食素新手来说确实是个不小的挑战。要是从一开始就严格克制和改变生下来就有的肉食习惯，放弃的念头可能会来得更快更频繁。并且，营养知识的缺乏带来的后果也会更严重。

                                                                    // 下期预告 //

营养君在下周的文章中会详细介绍不同素食者需要注意的营养元素，敬请期待~

                                                             // 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.

文案 | 绵绵冰，Emily 排版 | Lisa