近來的世界因為開始推廣環保和健康飲食，很多人和網絡上就開始鼓吹起「素食是健康飲食的選擇」的這麼一個說法。
到底真相如何呢？
我们一起来看看吧！
以下有一段短片和大家分享，用9分钟来了解素食营养和健康素食的原则吧！
*要健康吃素有三大原則：
吃什麼？
吃多少？
怎麼吃？
1.吃什麼？
「碳水化合物」： 米飯類、根莖類（蕃薯、芋頭、金瓜、南瓜、冬瓜）和五穀類（玉米、大米、小米、全麥、藜麥、薏米）。這些都是提供身體和大腦熱量所需的主要食物來源
「蛋白質」：堅果類、花生、豆類、黃豆製品、籽類
「蔬菜類」：綠葉蔬菜、黃瓜、番茄、茄子、燈籠椒、蒜、蔥、薑、蘿蔔等
「水果類」：蘋果、橙、香蕉、西瓜、木瓜、哈密瓜、奇異果、牛油果、葡萄、藍莓、蔓越莓等
素食者和非素食者最大的差別取決於蛋白質的選項。紅肉類、魚類、家禽類和海鮮類都屬於動物性的蛋白質。堅果類、豆類、黃豆製品、籽類等都屬於植物性蛋白質。
動物性和植物性的蛋白質基本上有幾項區別：
一、動物性蛋白質質量比植物性質來得高，含有全部20種必需氨基酸。然而，植物性的蛋白質除了黃豆製品 - 也就是我們熟悉的豆漿、豆腐等，其他的植物性蛋白質都缺乏1-2種必需氨基酸。素食者可以每餐攝取五穀類、蔬菜和水果來互相搭配，就可以攝取足夠的20種氨基酸。蛋奶素素者则可以攝取蛋和奶製品來攝取足夠的氨基酸。
二、動物性的蛋白質含有的是【血紅素鐵】，比較容易被吸收，含量也較高。植物性的蛋白質含有的是【非血紅素鐵】，吸收能力相較之下較低，含量也較低。對於蛋奶素者來說，這問題不大，因為有蛋類和奶製品補充。純素者，特別是女性們就必須要注意了，要時刻檢查自己的鐵質是否足夠，是否需要額外鐵質補充劑。這方面可以諮詢自己的醫生來幫忙鑑定一下喔！
三、動物性的蛋白質含有膽固醇，而植物性質的食物一概都不含膽固醇。如果您有高膽固醇的問題，也可以嘗試一下多吃植物性質的食物，加上勤勞的運動，很快就會見效了喔！
2. 吃多少？
健康的吃素 就是每餐1/4盤的碳水化合物+1/4盤的蛋白質+1/4盤的水果+1/4盤的蔬菜。
3. 怎麼吃？
選擇天然食品，儘量避開加工食品喔！
食物加工期間的各種過程和溫度，早早破壞了原本藏在其中的完美營養配套和價值。
比如，生吃一顆橙和拿一杯橙汁，前者你最多一次能吃一顆吧就吃不下了，卡路里約60。後者一杯是需要3-5顆橙攪拌的，那是多少呢？
這麼簡單的數學 你們也會吧？
更甚的是 裡面的纖維都被機器阻擋住了，沒在汁裡，你沒吃到纖維了。
再來就是烹飪方法了。新馬一帶的素食都是靠素肉和煎炸食品在支撐，而素肉一般都是由澱粉食品加工而成，大多數不含蛋白質，所以愛吃素肉的您，也許飲食上一直都缺少了蛋白質攝取喔！煎炸食品呢，可以說是大眾吃素時偏愛的。但，這裡面含有的【飽和脂肪】其實也很高，甚至超標，間接性的也會讓您體內的膽固醇升高喔！
可以盡量用少油的烹飪方法來享受植物性食物的美好。
最後呢，就是調味料了！天然食品裡有它該有的甜味和鹹味了，只要好好搭配用料，加上不要讓自己習慣重口味，其實您會發現天然食品的美好。
為食物增添天然甜味可以運用玉米、紅棗、枸杞、蘿蔔、番茄等。想要熬湯帶鮮味，非素食者可以運用肉類調味，就不需要再加鹽了，因為肉類裡已經有足夠的鈉給予食物的鹹味了。
要健康不一定要吃素，更多是看自己的生活模式。
吃素只是一種選擇，基於信仰，基於環保，給予健康，您絕對可以選擇吃素。
但吃素也不一定健康，要看你怎麼吃，吃什麼，吃多少，吃完運動嗎？
吃素是一種選擇，健康吃素亦然。
想了解更多營養资讯，可以加入我们喔！
English Version
Recently, people are promoting on “Go Green” and “Eat Healthily”, the world has began to advocate that "vegetarian diet must be the healthiest diet.”
Let me tell you, practising healthy vegetarianism requires certain level of nutrition knowledge, too!
* To achieve healthy vegetarianism, there’s three major principles:
1. What are the vegetarian food options?
2. What is the healthy portion be like?
3. How to eat healthily?
1. What are the vegetarian food options?
"Carbohydrates" include our staple foods like rice and noodles, tuber & roots (sweet potato, taro, gourd, pumpkin & etc. ) and wholegrains (corn, brown rice, millet, whole wheat pasta, buckwheat, glutinous rice), which are needed as the main source of energy in our body and brain. “Proteins” includes nuts, peanuts, beans, soy products and seeds.
"Vegetables" green leafy vegetables, cucumber, loofah tomato, eggplant, bell pepper, garlic, onion, ginger, radish and etc.
“Fruits" include apple, orange, banana, watermelon, papaya, cantaloupe, kiwi, avocado, grape, blueberry, cranberry, etc.
The only difference between vegetarian and non-non-vegetarian food highly depends on the protein options. All animal proteins such as red meat, fish, poultry and seafood. Meanwhile, the plant-based proteins such as nuts, beans, soy products, seeds and etc. There are several differences between animal and plant proteins, for example:
First, as compared to plant-based proteins, animal protein has a higher protein quality and contains all 20 essential amino acids. However, plant-based proteins not only refer to soy products, but also soy milk, tofu and etc., which are familiar to us. Other plant proteins lack of 1-2 essential amino acids. However, this is not a big problem. We can easily meet our 20 amino acids by creatively combine with whole grains, vegetables and fruits in all meals. Of course, if you are lacto-ovo vegetarian, you can definitely take in egg and dairy products to obtain all essential amino acids.
Next, the iron difference between animal and plant-based proteins. The animal proteins contain [heme iron], which relatively contains higher iron content and easier to be absorbed. However, the plant-based proteins contain [non-heme iron], but with lower content and absorption rate. For lacto-ovo vegetarians, this is not an issue as both egg and dairy products contain sufficient iron.
Meanwhile, for vegans, especially among women has to pay attention on their blood iron level. Always check if your iron is sufficient to determine if you need additional iron supplements. You may also consult your own doctor for better monitoring.
Thirdly, animal proteins naturally contain cholesterol, while plant-based proteins do not. So, if you have concern on high cholesterol level, you may consume more plant-based proteins and add on with a regular exercise routine, it will be helpful to better regulate your cholesterol level.
2. What is the healthy portion be like?
Healthy portion can be easily achieved by 1/4 plate of carbohydrates, 1/4 plate of proteins, 1/4 plate of fruits and 1/4 plate vegetables for every meal. This is also the cornerstone to promote healthy eating in countries like the United States, Singapore and Malaysia.
3. How to practice vegetarianism healthily?
Choose natural foods over processed foods!
Why? For example, French fries are made from potato. The processes and temperatures applied during the production might have destroyed the original nutritional package and value. (By comparing the nutritional value of both 100 grams). For another example, let’s compare eating an orange to drinking a glass of orange juice. We can’t take in more than an orange every time we eat, and the calorie is about 60. The latter needs 3-5 oranges to produce, so guess what’s the calorie embedded? I’m sure you know how to do the simple math. In addition, juicing usually cause fibre lost when pulps are being filtered by the juicing machine. So, you get the juice, but not the fibre!
Next in line is the cooking method. If you realise, vegetarian food in Singapore and Malaysia are usually overloaded with mock-meat and deep fried items. That says, somehow, we have not learnt to appreciate the nature’s goodness from our mother earth. And, do you know that most mock-meat items are made from starchy ingredients, not protein? So, if you are one of their fans, you might have inadequate protein intake in your daily diet!
Deep fried items are the favourite food for the local vegetarians. However, the saturated fat content is very high, even exceeding the recommendation level. High saturated fat intake may indirectly increase our cholesterol level!
You can easily enjoy the natural taste of food with lesser oil cooking methods.
Finally, it is seasoning! Do you usually add salt and sugar into your meals? Let me tell you, I don't usually add salt and sugar to my cooking. Why? Because natural food comes with their own flavours.
If you mix it well with other ingredients, and be mindful when it comes to taste, you will enjoy the flavour of natural foods.
We can use corn, red dates, carrot and tomato to add natural sweetness. If you are aiming for a flavourful soup, non-vegetarians can use ribs or meat to enhance the taste, and forgo salt, as animal products contain sodium naturally.
If you want a word from me as a Nutritionist, it’s not necessary to be a vegetarian to be healthier, it’s lifestyle that matters. Vegetarianism is a choice, depending on religion, environmental or healthy eating concern you can definitely choose to be vegetarian.
However, vegetarianism does not equivalent to healthy eating. It depends on what you eat, the portion size, how you eat and whether you exercise after eating.
Vegetarianism is a choice, so then practising a healthy vegetarianism.
For more Real Nutrition Information, please join us at: Real Nutrition 食在營養
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