為什麼我吃的素食是「全食物蔬食」,而不只是純素食而已呢?
首先,「全食物蔬食」(WFPB)指的是完整、未經加工的食物,也就是從土裡長出來的真食物:蔬菜、水果、全穀物、種子、堅果等。
我14年前由葷轉蛋奶素、11年前由蛋奶素轉純素,3年多前又開始吃全食物,主要有兩個原因:一,在營養學組織NutritionFacts.org工作,每天看各種有關全食物蔬食對健康益處的影片,很難不身體力行。二,其實我天生就不喜歡吃太過沈重、油膩、鹹或甜的食物,吃下去是一種很不好的體驗。
那我是無時無刻都這樣嗎?當然不了。😛 我家裡沒有油、糖或鹽,也不會買精緻穀物,所以在家做飯的時候確實是百分之百實踐全食物蔬食。要是外食,我還是不會吃炸物,也盡量避免白米、白麵條這類的,但對油、糖或鹽就沒有這麼挑惕了。要是很想吃個vegan甜甜圈或起司蛋糕時,我也不會克制自己。重點不是要時時刻刻完美,而是讓健康飲食成為習慣,然後盡力就行了。
每個人吃素的原因都不一樣。我14年前剛開始的時候,一點也不在意健康,甚至還覺得很驕傲(「看,我只在意動物,多高貴的理由」)。不過因為我總是希望不斷提升、拓展自我,在吃素吃了十多年後,更進一步吃全食物對我來說是個挺自然的選擇。吃全食物時,我感覺到自己更有活力,思路更清晰,並且差別最大的,大概就是我的皮膚了(一吃油炸馬上爆痘痘)。同時,看到許多吃素的人因為健康出問題又回去吃肉,但其實他們的問題跟吃素不吃素一點關係都沒有,而是以不健康的加工素食為食、沒有運動習慣,或是沒有正確補充維生素B12(曾經有素食者跟我說她不用補充B12,因為她有一顆對動物的愛心......我只能說我很無語)。
如果把環境也考慮進去的話,全食物是不太需要包裝的,就是蔬菜、水果這些。我平時訂的都是一個紙箱裝滿有機蔬菜直接送上門,連包裝紙袋都沒有,然後下次訂箱子他們再收回去。買堅果則是直接拿罐子到市場去秤重裝。而反觀素漢堡排、素雞塊這類的加工食品,卻幾乎都是購買時就裝在塑膠袋裡的。大自然不是什麼身外之物,我們就是大自然的延伸,我們的健康和地球的健康是息息相關的。要是連自己的健康都不在意,該怎麼守護地球的健康?如果有任何問題,歡迎在底下評論,或是關注NutritionFacts.org的YouTube頻道,影片幾乎都有中文字幕翻譯可以選:https://www.youtube.com/channel/UCddn8dUxYdgJz3Qr5mjADtA
p.s. 配圖是我去年底擔任北京的ChinaFit素食大會主持。
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Why am I mostly whole food plant-based (and not just vegan)?
First of all, “whole food plant-based” (WFPB) refers to foods that are unprocessed. So in other words, real foods that grow from the ground: fruits, vegetables, whole grains, seeds, nuts, etc.
I went mostly whole food plant-based three years ago for two reasons: 1) When you work for NutritionFacts.org and watch video after video about the health benefits of a WFPB diet, it’s hard not to walk the talk. 2) My body naturally doesn’t like foods that are too heavy, oily, salty, or sweet. It just doesn’t feel good to consume those foods.
Do I do it 100% all the time? Of course not! 😛 I don’t have oil, salt or sugar at home, and I don’t buy any refined grains. So when I cook at home, I’m 100% WFPB & SOS-free. But when I eat out, I’m more flexible with SOS. I still wouldn’t eat deep-fried foods even when I eat out, and avoid white rice or white noodles as much as I can. But when I crave a vegan donut or cheesecake, I also won’t stop myself. The point is not to do it perfectly all the time, but to make it a habit to eat healthy and just do the best you can.
People go vegan for different reasons. I didn’t care about health when I first started my vegetarian/vegan journey 14 years ago, and I was even proud of it. But I always strive to expand myself, so going WFPB seemed like a natural next step. When I eat clean, I see the difference in my level of energy, cognitive function, and most notably - my skin. I also think it’s a pity to see people who went vegan reverse back to eating meat because they encountered health issues that have nothing to do with being vegan or not, but are actually about eating healthy/real foods vs. processed junk, not supplementing correctly (B12, for example), or not maintaining an active lifestyle.
Taking the environment into consideration, unprocessed fruits and vegetables also don’t require much packaging, unlike vegan patties or nuggets that usually come wrapped in plastic. Nature is not something outside of us - we are nature, and our health is interconnected with the health of the planet. So feel free to reach out if you have any questions, or even better, follow NutritionFacts.org ❤️
同時也有8部Youtube影片,追蹤數超過538的網紅Vegan Expression,也在其Youtube影片中提到,(english below) 已經有很多研究報告指出「植物性飲食」是對身體、動物、生態、環境、地球最好的飲食方式;很多世界頂級的運動員都是純素食者,因此開始有很多人也想試試看,可是最後發現體能不但沒有上升,反而變差了,是「植物性飲食」惹的禍嗎? 專業純素拳擊運動員 - Lucas Calou,在...
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vegan diet benefits 在 Trainer Singh Facebook 的最讚貼文
Both vegan and non vegan can aid to your needs and good health,
Both have their advantages.
However it’s a matter of preference and choice, I personally am trying to work on converting into vegan diet, not because meat is bad for me but simply because being vegan could be good for my health and that’s my individual choice not declaring meat as a hazard.
Studies has equally show both type of diets to have benefits over each other.
At the end of the day is all about you choosing what’s suitable for you and sustainable.
God bless 🙏🏽
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#trainersingh #vegan #nonvegan #alllove #nowar
vegan diet benefits 在 Vegan Expression Facebook 的最佳解答
💚 好物分享 Goodies Share (eng below)
我們只能喝牛奶嗎?We can only drink COW MILK?
應該很多人跟我一樣,是喝牛奶長大的吧!它被宣傳為營養好吸收,適合嬰兒、小孩;還有高鈣,也適合成年人和老年人。直到數年前,我才知道了牛奶的真相,可以參考這影片:https://www.youtube.com/watch?v=ZvRgV34MV4Y
其實不飲用「動物奶」,改為「植物奶」,選擇更多呢!而且乳糖不耐症患者也可飲用,卡路里和膽固醇含量較牛奶低,還含多種礦物質;現在甚至有專門用來沖咖啡的植物奶,我們可以很輕鬆地擺脫「動物奶」了!下面給大家分享我平常喝的植物奶~
1. 豆奶
非常普遍的植物奶,是vegan飲食的主要蛋白質來源,非常多口味:黑芝麻、朱古力、草莓等
2. 椰奶
由椰子的果肉榨出,含有大量的飽和脂肪,熱量也較低;我喜歡朱古力味的椰奶
3. 米奶
米含有一定份量的糖,所以製造過程一般都不需額外加糖,米奶本身不含乳糖與膽固醇,是乳糖不耐症與豆類、堅果類過敏患者的替代品呢!喝起來有米香、微甜,喜歡~
4. 杏仁奶
近年最受歡迎的植物奶,因為其豐富的鈣質與低熱量對體重控制很有幫助!如果你像我,不太喜歡杏仁味道的話,可以試試朱古力口味,香濃滑順的口感,超愛
5. 腰果奶
富含維生素,礦物質等,可以增強免疫力並改善心臟,眼睛和皮膚健康。我覺得腰果奶一樣有一股味道,但也是可以靠選擇不同口味來解決喔~
6. 燕麥奶
燕麥奶與其他奶類最大的不同是碳水化合物與纖維素含量較高,無麩質(Gluten-free),所以如果你對奶製品、大豆、麩質過敏,燕麥奶是很好的替代品!燕麥奶現在超受大家歡迎,也推出了專門給沖咖啡用的版本呢
7. 火麻仁奶
火麻仁奶沒有其他植物奶般流行,但在歐美愈來愈多人看到它的好處了!它不含糖和膽固醇,也不含麩質。 具有脂肪酸,維生素和營養素,有助於皮膚護理、改善心臟健康、提高骨骼密度、增強免疫力等等。這款香草味火麻仁奶非常易入口
8. 鷹嘴豆奶
個人很喜歡吃鷹嘴豆 (鷹嘴豆含有10多種胺基酸,其中人體必需的8種胺基酸全部具備,而且含量比燕麥還要高出2倍以上),但鷹嘴豆奶真的是第一次嘗試,鷹嘴豆的味道很濃,會建議大家用在製造smoothie會比較好 😅
跟我分享你最愛的植物奶吧~
Many people, like me, grew up drinking cow milk! It is advertised as a nutrient-rich and suitable for babies and children; it is also high in calcium and suitable for adults and the elderly. I didn’t know the truth about milk until a few years ago, you can watch this by knowing more: https://www.youtube.com/watch?v=UcN7SGGoCNI
Actually if you don't drink "animal milk", change to "plant milk", you will have more options! Even lactose intolerance patients can also drink it. They have lower calories and cholesterol than cow milk, and they also contain a variety of minerals. Now there are even plant milks specially used for making coffee. We can easily get rid of "animal milk"! Let me share the plant milk I usually drink ~
1. Soy Milk
Very common plant milk, the main protein source of the vegan diet, with many flavors: black sesame, chocolate, strawberries, etc.
2. Coconut Milk
Squeezed from the flesh of coconut, it contains a lot of saturated fat and is low in calories; I like chocolate flavored coconut milk
3. Rice Milk
Rice contains a certain amount of sugar, so the manufacturing process generally does not require additional sugar. Rice milk itself does not contain lactose and cholesterol, and is a substitute for patients with lactose intolerance and allergies to beans and nuts! It tastes slightly sweet and with the smell of rice. I like it ~
4. Almond Milk
The most popular plant milk in recent years, because of its rich calcium and low calories is very helpful for weight control! If you are like me who don’t like the taste of almonds, you can try the chocolate flavor, you will love it
5. Cashew Milk
Enriched with vitamins, minerals, etc., can boost immunity and improve heart, eye and skin health. Just like almond milk, if you don't like the smell of cashew, it can be solved by choosing different flavors ~
6. Oat Milk
The biggest difference between oat milk and other plant milk is that it is high in carbohydrates and cellulose and gluten-free, so if you are allergic to dairy products, soybeans, gluten, oat milk is a good substitute! Oat milk is very popular now, and a version for coffee is also available
7. Hemp Milk
Hemp milk is not as popular as other plant milk, but more and more people in Europe and America see its benefits! It is sugar and cholesterol free and gluten free. With fatty acids, vitamins and nutrients, it helps skin care, improve heart health, increase bone density, strengthen immunity, and more. This vanilla-flavored hemp milk is very easy to accept
8. Chickpea Milk
I like to eat chickpeas (chickpeas contain more than 10 kinds of amino acids, of which all 8 amino acids necessary for the human body have, and the content is more than 2 times higher than oats), but chickpea milk is really the first time to try it. The taste of chickpeas is very strong. I would recommend that you use it to make smoothie 😅
Share your favorite plant milk with me ~
#plantmilk #植物奶
vegan diet benefits 在 Vegan Expression Youtube 的精選貼文
(english below)
已經有很多研究報告指出「植物性飲食」是對身體、動物、生態、環境、地球最好的飲食方式;很多世界頂級的運動員都是純素食者,因此開始有很多人也想試試看,可是最後發現體能不但沒有上升,反而變差了,是「植物性飲食」惹的禍嗎?
專業純素拳擊運動員 - Lucas Calou,在影片中強調 「植物性飲食」不一定代表健康,如果你只是不吃肉,用其他非肉類的加工/精製食物代替,那你肯定無法享受真正的「植物性飲食」為身體所帶來的好處;因此Lucas選擇了「整全植物性飲食」,讓他在比賽中,百戰百勝!想知道他平時都吃什麼?趕快來看影片吧~
There have been many research reports that "plant-based diet" is the best way to help on the body, animals, ecology, environment, and the planet; many of the world's top athletes are vegans, so, lots of people want to give it a try, but In the end, they found that their physical fitness has not risen, instead become worser. Is it the fault of "plant-based diet"?
Professional Vegan MMA Fighter - Lucas Calou, emphasizes that “plant-based diet” does not necessarily mean healthy. If you just give up the meat and replace it with other non-meat but processed/refined food, obviously you can’t enjoy the benefits of the real "plant-based diet". Therefore, Lucas chose "a whole food plant-based diet" to let him suceed in every competition. Do you want to know what he eats in a day? Check out the video~
Instructor: Lucas Calou (IG: lucascalou)
vegan diet benefits 在 Rachell Tan Youtube 的最讚貼文
Crispy on the outside, chewy on the inside - I promise you this cookie recipe is as delicious as non-vegan double choc chip cookies out there, and without the need for dairy nor eggs.
There are many benefits to a vegan diet for your health, the environment, and to reduce the suffering of animals.
And although I'm not a full vegan myself (at this point I'm still learning more), I want to try to create vegan recipes so that I can enjoy my favourite food and desserts without guilt!
My IG: https://www.instagram.com/pxdkitty/
My blog: https://www.rachelltan.com/
Music by Ashton Edminster - Behind the Wall - https://thmatc.co/?l=AB498BBE
Ingredients:
160g Salted Vegan Butter
150g Brown Sugar (Brand: SIS, bone char free)
80g White Sugar (Brand: SIS, bone char free)
2 tsp Vanilla Extract
1.5 tbsp Flaxseed (blended finely in food processor)
+ 5 tbsp plant based milk (I used Rice Dream Rice Drink)
Mix the flaxseed and non-dairy milk and set them aside first
256g Self-raising flour
20g Unsweetened Cocoa Powder
270g Non-dairy Chocolate Chips
vegan diet benefits 在 Linora Low Youtube 的精選貼文
I had the absolute pleasure of speaking with Torre Washington whom I met last year at the Shawn Rhoden Classic I competed in. A casual chat about this cool Rastafarian Vegan on his life, we debunk a couple of myths and spoke about being one of the Master Coaches on Centr - Chris Hemsworth's new health and fitness app!
For easy reference, you can click on the time stamps below for each question. Thank you for watching!
1. Who is Torre Washington? 0:55
2. Rastafarian Belief? 3:04
3. Vegan Benefits? 5:45
4. How to handle the carb increase? 9:55
5. How to adapt a vegan nutrition? 14:10
6. Do you take any supplements? 16:35
7. Where do you get your protein? 21:10
8. Why do some vegans look malnourished? 25:55
9. Where do you get your fish oil aka Omega 3S? 28:43
10. Better to cook or eat veggies raw? 29:37
11. How often do you meal prep? 31:22
12. Tell us more about Centr. 33:22
13. Lightning Round 36:31
Find Torre Washington here:
www.torrewashington.com/
instagram.com/torre.washington/
youtube.com/torrewashingtonofficial/
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Snapchat: linoralow
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