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吃鱼不吃肉，救命又环保？
According to former research conducted by WHO, excessive red meat consumption is associated with an elevated risk of mortality from non-communicable diseases (NCDs). In contrast, forage fish, as highly nutritious, environmentally friendly, affordable, and the most abundant fish species in the ocean, are receiving increasing interest from a global food system perspective.
根据世界卫生组织的研究，红肉*的过量摄入与非传染性疾病的死亡率升高相关。相比之下，饲料鱼*营养丰富、环境友好、价格实惠，种类又极其丰富，愈发受到全球粮食体系的关注。
译注：在营养学的定义上，牛羊肉、马肉和骆驼肉等哺乳动物的肉都是红肉，不包括禽类和鱼类。
饲料鱼，是处在食物网中下层、被更大的捕食者所猎食的远洋鱼类，广义上还可能包括其它水生动物。
图源：盖蒂图片社
Now a team of Japanese and Australian researchers have an answer after conducting the largest analysis of its kind, involving data from more than 130 countries. Swapping red meat for forage fish could prevent 750,000 deaths a year and significantly reduce the prevalence of disability as a result of diet-related disease, they found.
近期，一个由日本和澳大利亚研究人员组成的研究小组分析了 130 多个国家的数据，发现用饲料鱼代替红肉每年可以防止 75 万人死亡，并大大减少因饮食相关疾病而导致的残疾。
⬆️ 点击查看答案
从少吃肉到只吃鱼——
鱼素主义是最健康的饮食方式吗？
A pescatarian is someone who follows a mostly vegetarian diet but also eats fish and seafood. There are several reasons people choose a pescatarian diet, including concerns about health, ethics and the environment.
鱼素主义者是那些基本与素食主义者的饮食习惯无异，但是另外会吃鱼和海鲜的一类人。人们选择鱼素食谱的原因有很多，包括对于健康、道德、环境的担忧。
图源：medicalnewstoday
Health Benefits
健康增益
One study found that women who were pescatarians gained 2.5 fewer pounds (1.1kg) each year than women who ate meat.
一项研究发现，采用鱼素食谱的女性与吃肉的女性相比，每年少增重2.5磅(1.1公斤)。
And people who shifted their diet in a more plant-based direction gained the least amount of weight, showing that reducing your animal consumption may be good for you no matter your current eating patterns.
而那些饮食更以素食为基础的人增加的体重最少，也就是说不管你目前的饮食模式如何，减少动物肉的摄入都会有好处。
Adding seafood, including fish, crustaceans and mollusks, to a vegetarian diet can provide beneficial nutrients and variety.
在素食食谱中加入海鲜，还可以提供丰富有益的营养、满足食谱多样性。
图源：shimacrobiotics
另一项研究发现，鱼素者患糖尿病的风险仅为 4.8%，而杂食者患糖尿病的风险为 7.6%。此外，与经常吃肉的人相比，很少吃肉的人或鱼素主义者死于心脏病的风险要低 22%。
Environmental Concerns
环境保护
Raising livestock comes with a high environmental cost. According to the United Nations, raising livestock contributes to 15% of all human-made carbon emissions.
饲养牲畜的环境成本很高。根据联合国的数据，饲养牲畜占所有人为碳排放的 15%。
图源：shimacrobiotics
In contrast, producing fish and seafood has a lower carbon footprint than producing any type of animal meat or cheese.
相比之下，生产鱼类和海鲜产生的碳足迹比任何类型的动物肉或奶酪都要低。
A 2014 study calculated that diets of fish eaters caused 46% less greenhouse gas emissions than the diets of people who ate at least a serving of meat a day.
2014 年的一项研究计算出，吃鱼的人比每天至少吃一份肉的人少排放 46%的温室气体。
Ethical Reasons
道德原因
Ethics can be a major reason why people choose to go vegetarian. It can be a major reason for pescatarians too.
道德因素可能是人们选择吃素、鱼素主义者选择鱼素食谱的一个主要原因。
·反对屠杀（Opposing slaughter）：他们不想为了食物而杀死动物。
·不人道的工厂行为（Inhumane factory practices）：他们不支持在不人道的条件下饲养牲畜的工厂化农场。
·劳工条件恶劣（Poor labor conditions）：他们不支持工人工作条件恶劣的工厂化农场。
·人道主义原因（Humanitarian reasons）: 他们认为，在世界上有这么多饥饿人口的情况下，生产粮食喂养动物是对土地和资源的不公正利用。
他们认为把陆生动物从饮食中剔除可以解决这些伦理问题。不过，水产养殖和过度捕捞可能也会导致这些问题。
图源：wikipedia
Disadvantages
鱼素饮食的缺点
Heavy metal and pollutants in marine fish is a global issue. With 92 per cent of the trusted Source of fish consumed by humans being marine fish, mostly from coastal fisheries, there is a risk of contamination.
海洋鱼类体内的重金属和污染物是一个全球性问题。人类食用的可信赖的鱼类来源有 92% 是海鱼，其中大部分来自存在污染风险的沿海渔场。
For most people, the mercury present in fish is not a risk, explains the U.S. Food and Drug Administration (FDA)Trusted Source. However, they advise women considering becoming pregnant, women who are pregnant, nursing mothers, and young children not to eat specific fish.
美国食品和药物管理局(FDA)解释说，对大多数人来说，鱼中存在的汞是没有风险的。但他们建议正在考虑怀孕的女性、孕妇、哺乳期的母亲和幼儿不要吃特定鱼类。
|
要避免的鱼类包括 |
汞含量低的鱼类包括 |
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鲨鱼 剑鱼 鲭鱼 方头鱼 |
淡金枪鱼罐头 鲑鱼 大马哈鱼 明太鱼 小海虾 鲶鱼 |
这“素”什么——
还有哪些素食类型？
除了鱼素主义之外，素食类型还包括鱼鸡素主义者（Pesco pollo vegetarian——避免食用红肉，但会吃鸡肉和鱼）、半素食或弹性素食者（Semi-vegetarian or flexitarian diet——减少动物蛋白摄入）、蛋素主义者（Ovo Vegetarian——不吃红肉或白肉以及奶制品，但会吃鸡蛋）、乳蛋素主义者（Lacto-ovo vegetarian——不吃红肉或白肉，但会摄取奶制品和鸡蛋）以及素食主义者（Vegetarian）与纯素食主义者（Vegan）。
素食者与纯素食者都避免摄取动物蛋白和肉类。区别在于，素食者可能会摄取一些动物产品——如奶制品、牛奶、鸡蛋、奶酪和蜂蜜。
而纯素食者避免摄入任何动物蛋白和动物产品，包括所有类型的肉类、海鲜、奶制品、牛奶、鸡蛋、奶酪和蜂蜜。
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Advantages of Veganism 素食主义的益处 |
Disadvantages of Veganism 素食主义的不足 |
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Animal Welfare 保护动物权益 |
Labor exploitation in agriculture 无法避免农业中的劳动剥削 |
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Lower negative impact on environment 减少对环境的负面影响 |
Higher demand and prices with low supply 素食价格高攀且供不应求 |
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Growing mindful, healthy food habits 有意识地选择更健康的食物 |
Agricultural and environmental footprint 无法避免农业中的碳排放 |
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Enhanced weight loss 降低过高体重 |
Lack of certain nutrients 缺少特定的营养素 |
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Reduced health risks 减少健康风险 |
Digestive issues and stomach discomfort 可能造成消化和肠胃不适 |
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Development of discipline and self-control 提高自我控制能力 |
Limited food and medicine options 食物和医疗药物的选择空间受限 |
有些“伦理纯素食者（ethical vegans）”的实践不只于饮食方面，出于对动物权益和福利的关注，他们会避免购买含有丝绸、羊毛、皮革或麂皮的衣物，抵制对动物进行测试的公司，只使用不含动物副产品的化妆品，也倾向于远离马戏团、动物园、牛仔竞技、赛马以及任何其他涉及使用动物进行娱乐的活动。
图源：petaasia
As the number of vegans is on the rise, so is the demand for plant-based foods. And due to their increased production, the earth’s resources are getting exploited. There is a palpable increase in pressure on the food supply chain.
随着素食者数量的增加，对植物基食品*的需求也在增加。由于其产量增加，地球的资源正在被开发，食品供应链的压力明显增加。
译注：植物基食品（plant-based foods），特指以植物原料或其加工品作为蛋白质、脂肪的来源，添加或不添加其他辅料、食品添加剂（含营养强化剂），经加工制成的产品质构、风味、形态等感官特性与相应的动物来源食品具有相似特征的制品。
Plus, growing demand and the possibility of reduced supply can lead to increased food prices. Costs of vegan supplies have already seen inflation of 7.8%-10.5%!
不断增长的社会求大于供导致素食食品价格上涨。素食供应的成本已经出现了 7.8%-10.5% 的通货膨胀。
“Vegans aren’t perfect,” says Zephaniah. “We just think it’s worth it. We’re trying to do the most good and the least harm. And that’s the best you can do.”
一位名叫西番雅的素食主义者说：“素食主义并不完美，我们只是认为这是值得的。我们正在努力做到利益最大、伤害最小，这是我们力所能及的。”
原文链接：
https://gh.bmj.com/content/9/3/e013511
https://www.theguardian.com/food/2024/apr/09/swapping-red-meat-for-herring-sardines-and-anchovies-could-save-75000-lives-study-suggests
https://zh.wikipedia.org/zh-hans/%E9%AD%9A%E7%B4%A0%E4%B8%BB%E7%BE%A9
https://www.healthline.com/nutrition/pescatarian-diet#TOC_TITLE_HDR_5
https://www.medicalnewstoday.com/articles/323907#health-benefits
https://shimacrobiotics.org/vegan-vegetarian-and-macrobiotic/?gad_source=1&gclid=CjwKCAjwz42xBhB9EiwA48pT7-ZfDym1nYDC2t8ucmiTFeB5Tyfff9YaNHUEzEnpJltT33BOwusjzRoCAs0QAvD_BwE
https://www.theguardian.com/environment/2023/jul/20/vegan-diet-cuts-environmental-damage-climate-heating-emissions-study
https://zoe.com/learn/pescatarian-vegetarian-or-vegan
https://bitesizevegan.org/the-dangers-of-vegan-health-claims-matt-ruscigno-returns/?gad_source=1&gclid=CjwKCAjwz42xBhB9EiwA48pT7zAk-0yP58OVXCZq8dHT3EIxNNK0nb0fEU9f4tu4a69LcoMNF4WSCBoCljQQAvD_BwE
https://www.cookunity.com/blog/vegan-diet-advantages-and-disadvantages
编译 | 马宇欣 武悦然 彭茨涵 艾妮古丽 王诗怡 陈莲旖
排版｜彭茨涵
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