Plant Based Protein Is Healthier 植物蛋白质更健康

Even without meat, we can still get our protein from grains, peas and beans. When consumed together, their protein content complements one other so that all 8 essential amino acids are available to the body. The best thing is grains and beans are very economical, very delicious, and very nutritious.

即使没有肉，我们仍然可以从谷物，豌豆和豆类索取身体所需的蛋白质。谷物，豌豆和豆类一起食用时，其蛋白质含量能互补而提供我们身体所需的8种氨基酸。最棒的是谷类和豆类都非常经济又可口，而且营养非常丰富。

从自然医学谈自然饮食健康「知」道

从自然医学谈自然饮食健康「知」道
莫华兴／马来西亚中华自然养生协会会长

· 绿色医学使命担,号召专家来演讲;
· 志同道合聚一堂,共襄盛举非一般;
· 救世救人之论坛, 把它公布于世上;
· 引导人类正方向,唤醒世人不迷惘;
· 深入体验才推广,开创期间意志强;
· 带给人类新希望,有朝一日放光芒

科技发达的文明社会，虽为人类带来便利生活，伴随而来的有更多文明科技的疾病，不断入侵你我的身体，影响我们的健康，例如：环境空气污染，水质恶化，土壤酸化，农药残留，重金属，辅射污染，各种化学癈料污染等等，渐渐地造成存在于饮食上，空气中，从食物送入口中经入人体消化，总该会遗留一些食物残渣，毒素藉由小肠绒元吸收，再藉由血澈运送人体各部细胞到组织到器官运作，而大肠中有许多邹折，这些东西会累积其中形成宿便，造成有害物质无法排除。当人体重复囤积这些废物，经发酵或化学变化，形成毒素，再经血液循环到身体各处，无声无息的累积，许多致病的物质，堆积在身体的部位，形成身体不定时的炸弹。久而久之，造成健康问题，如：便秘、胀气，腹痛，痔疮，口臭，皮肤过敏，咳嗽，糖尿病，心脏病，肝病，肾脏病，肥胖等问题。

人类之自然本能，求生本能，治愈本能受到严重侵犯与抑制，乃因人类破坏自然，违反自然，抑制自然所造成的。真所谓顺天者昌，逆天者亡。自然医学进入廿一世纪初步，慢慢趋向主流医学，也许代替现代医学，一起响应恢复人类之自然本能，只要我们顺乎自然，行乎自然，合乎自然，自然回归自然，自然即是道，道法自然，道者理也，健康之道也。

健康「知」道从三大主因探讨

· 饮食的省思　
· 生活的省思　　
· 情绪的省思

饮食的省思方面谈营养

生机的食物不可忽略，生的蔬菜类和水果皆含有大量人体有益的酵素，微量元素，矿物质、维生素，蛋白质等营养元素，而酵素是帮助人体消化吸收最重的物质，但蔬果中的这些营养素，一经加热540c以上即会破坏殆尽，而失去作用，并且蛋白食物经由过度烹调亦会生「组氨基丙酸」，也代表你吃进去的食物它并不能给身体补充营养而加速身体老化，所以养成吃生机饮食可避免食物过度烹调是「健康」的开始

绿色食物的概念

1) 蔬菜以新鲜，自然，完整三大饮食新概念，新观念。

2) 要清理环境，先绿化环境，达美化环境作用，（TO CLEAN THE ENVIROMENT IS TO GREEN THE ENVIROMENT）清理身体的毒素，少不了绿色元素，泥土上多种一些蔬菜果树自然野草不生（比喻蔬菜为碱性食物，有益健康，多食用蔬菜可平衡身体的酸碱值质。

3) 清=水＋青。只要多喝干净能量好水，含有丰富矿物质及微量元素，以供身体所须，每天平均喝3500CC好水及青色的碱性食物如青菜、青草、青叶可能达到清血、清毒、清垃圾清理等作用；可直接吸收新鲜的叶绿素，护肝保健，清理囤积在大肠坏胆固醇及宿便作用。

张家瑞博士倡导只要多吃青菜多喝水，保证身体一定比以前更好，就是这个「清」有关。

4) 青色蔬菜好处多：可以排毒、净化血液、增强免疫力、活化细胞、造血、补充钙质、补充营养、平衡身体酸碱质。

5) 青色蔬菜可以帮助排除体内的：化学药、毒药、农药、西药、中药、补药、酸毒残渣等毒素。

6) 青色食物能助血质的呈弱碱性乃是抗癌的最佳利器。

癌种子易于繁殖的对象是高蛋白食物如肉蛋坚果乳制品及酸性食品的患者。

一般人以为用以上食物来滋补患者，可增强免疫力，预防或抵抗癌细胞攻击；其实，患者若食用这些所谓滋补的动物食品，会使其血液变成更酸性，而癌细胞反而得逞其恶魔般得猛威，将体内的酸性血液追击，反之如将多摄取蔬菜里造成碱性血液则癌的营养失调即可抑制其繁殖，在加以天然中草药物的攻击之下，癌细胞呈现脆弱而易可扑灭。

日本濑淡博士所遗下的论文结语曾说：「万病的发生是由于一元酸性的血液。」自然癌症也不例外。美国神学博士安娜，维寸各毛亚女士得到圣经启垩开始研究野草，曾记载说：当巴比国王奈布喀奈撤得重病，由神的指示乃如牛吃青草般地服食蔬菜而得痊愈。她发现小麦青苗中念有很多营养素，乃用麦苗作成青汁令病重的癌患者每日饮服四杯，竟出现奇迹使病患自行痊愈。青麦苗汁为碱性食物，可使血液由酸变为弱碱性，而阻止癌细胞繁殖。由以上说明，癌症不可怕，可怕的是我们日常饮事中，摄取过量「酸性食物」如肉，蛋，糖，油，乳制品等，促使血液更浓稠酸浊，反之多食青菜多喝水，能使我们的血液变成弱碱性，若身体常处于弱碱性体质，那么「癌」这可怕的东西便与我们无缘了。

改善身体健康基本饮食观念。

1) 不刻意追求吃什么好，有什么东西可吃，或吃什么药好？跟据联合国卫生组织(WHO)的报告显示：９０％的癌症都是由外在的环境与不当饮食的因素所引起的，仅５－１０％的癌症是由基因遗传所导致之说应当要饮食不当觉醒。首先调整不吃什么东西，少吃什么东西，再想吃对什么东西才重要。

2) 全民落实四低一高饮食观念：四低者：低油、低盐、低糖，低蛋白；一高：高纤维。

3) 廿一世纪三大食物毒素来源：肉，蛋、乳制品。约翰罗奔驰在从新世纪饮食，肯定及提供其论点，以上食物造成体质酸毒高。

4) 健康的饮食新概念：新鲜、自然、完整。

· 新鲜食物：避免吃隔夜食物，以新鲜为主，囤放越久营养流失越多，酸毒形成也越高。比喻米皆经漂白、防腐、柔软、香精等有害人体化学添加剂带来副作用。

· 自然食物：当地人吃当地的食物，以本地本季为主，与地理环保因素有关。

· 完整食物：喻蕃薯叶、花、叶、根茎都可吃，花，叶为阳，为阴可达阴阳调和；果皮为阳，果肉为阴故要把果皮果肉都吃了，若一些果皮不能吃则多吃蔬菜以代替之。

5) 不要刻意追四好食物、或精致食物以清淡为主

 " 四好 " ( 并非真的对人好啊！） ：

o "好吃" 的多属高蛋白食物，如肉蛋、乳制品等。
o "好味" 者添加调味料，非原汁原味。
o "好香" 者经炸、煎、烧、拷、炒烹调。
o "好看" 的水果蔬菜受到特别处理，洒农药以防害虫侵蚀。


若吃到「四好」将带来「三多」：毒素多、垃圾多、病痛多；精致食物多属垃圾食物。

6) 调整饮食观
· 以其吃炸的不如吃煎的、吃煎的不如吃焖的
· 吃焖的不如吃炒的、吃炒的不如吃烫的
· 吃烫的不如吃蒸的、吃蒸的不如以生食

7) 改变饮食从何做起

· 白米改吃糙米/五谷类
· 白糖改吃砂糖/蔗糖、黄糖
· 白盐 (精制盐)改吃海盐或竹盐
· 白面改吃麦面
· 以上四白属强酸食物

错误饮食观

1. 一般人认为大鱼大肉才营养，此理论被营养学家发现有错，真正人体所须要的营养来至于青菜。

2. 现代人食油量已超出人体需求量200倍以上油，经过高温煮炒会产生化学变化，存有致癌物，任何的食油如色拉油(杀了YOU) 过多增加肝脏、肺脏负担。根据报告妈妈煮一餐饭所吸的烟油等于抽五支香烟。

3. 现代的精制盐占99%氯化钠，1%矿物质，吃多肯定受害无穷，现代人吃盐量已超过100倍，会告成血液循环受阻。

4. 根据报告白糖`有如毒药，占有100%磷，其黏度不亚于油类，造成血液循环受阻，血管阻塞，白糖是属于强酸，酸能蚀骨腐肉。比喻：可乐ph2.2，汽水ph2.8，一般 的水ph6.7，健康体质ph7.35（以第二至第四数据源从不生病之真法，张家瑞医学士著作）

5. 美味可口，好看又耐贮存的饼干、罐头、快熟面、包装饮料等食物己添加人工调味料、人工色素、防腐剂、塑化剂等，其实这些都是有害人体化学作用垃圾食品。

6. 水质的污染造成人体新陈代谢功能低落，囤积了大量重金属元素，也真接影响肾脏、膀胱、子宫衰弱，鼓励多喝水。(3000~4500cc)而且要喝优良的水。

7. 空气的污染，眼不见为净？

人体细胞生存要靠四大元素：阳光、氧气、水、营养。若氧气缺乏会造成细胞无法生存。空气中的正离子不断增加，精神不振，较易疲倦，体内毒素增加血液变得污浊，人体浑身不舒服，让我们大家达共识来绿化四周环境，产生更多负离子能量，使人类健康。

人体一天所需摄取蛋白质不超过两安士，可从豆类摄取，但量不可过多，过多会囤积在身体不被吸收而变成坏蛋白，动物性蛋白质较不易被人体吸收，包括其钙质如牛奶（新世纪饮食约翰罗宾所言喝牛奶流失该更为严重）、肉类等。故不鼓励食用。高蛋白食物都是偏酸性，如肉类、蛋、海鲜、乳制品、豆类等，这些都是癌细胞生存最佳食物。

二）生活的省思方便谈保养

1) 早餐记得要吃好，午餐应当七分饱，晚餐尽量吃得少。夜宵习惯应免掉，蔬菜水果营养高，四低一高真是妙，清淡饮食要做到，酸碱平衡营养高，规律生活为首要，自我调适除烦恼，气舒血畅精神好，活到百岁未觉老。

2) 日出而作，日落而息，不能颠倒时间。

3) 每天睡觉睡两天，晚上十一点之前，睡到早上五六点，作此保健活百年。早上五至七点清理秽物，七到九点做运动，然后吃早餐 (这个时候是胃经运作时刻，吸收营养)正常午餐、晚餐；晚上九点过后不进食，夜宵坏习惯养成年青有「围」要摒除。

利用早上时间运动吸收大自然的空气，负离子能量比较强，若晚上运动只适宜在室内。

4) 一天三餐要行两次方便，可以慢慢训练，一天一次欠理想，两天一次不正常，三天一次伤到肠。

5) 忙碌的人通常都是放不下，造成「那些」也放不下（便秘），容易造成少年得「痣」 ，排泄不良。

6) 简化生活，为我带来极大的自由空间，不要给自己处于在压力，紧张状态。

三)情绪的省思方面谈修养

a) 开心是健康幸福的泉源，可避免忧郁症。
b) 烦恼痛苦是天生的？自然的？ 打开心门透透气，放下我执、我意、念头转个弯，生命无限宽。常常露出八颗牙，一片慈容笑哈哈。
c) 开心快乐，喜悦幸福是一门艺术，须要学习、培养、开创。
d) 培养开心先戒「不杀」，不用言语、行为念头去伤害别人以及一切有情，它也会伤害了自己。
e) 不开心的障碍太多了，来至于三毒未除(贪嗔痴)忘了旧伤、不高兴的事，可除无形的毒素。师云：新不记恨喜神来。
f) 怒伤肝、忧伤肺、悲伤心、恐伤肾、思伤脾。
g) 自我情绪管理 - 养生五原则：不急不躁不会血压高，不懊不恼不会胃不好，不贪不取不会伤身体，不骄不傲不会扭伤腰，不吵不闹不会伤头脑。
h) 真心忏悔自己的过错，平时不做亏心事，不怕半夜鬼敲门，忏悔后要原谅自己，鼓励自己，将功赎罪。
i) 面对生理问题不疑神疑鬼，应以正面的，积极的看待。
j) 当自己心理或生理出现问题时要对自己说：我爱你、我支持你、我会保护你、我今生今世不会离开你、你的事就是我事、请你放心、不用害怕。自己做错事不要过于自责、埋怨、怪罪，并给自己机会改过自新。若做了一件好事、善事给自己称赞、掌声鼓励、你好棒啊﹗

总结健康之道，要从生活中谈保养、从心理中谈修养，从饮食中谈营养。

祝大家端午节快乐！别忘了吃素粽子哦！环保又健康！

或饮食 或坐走  长者先 幼者后

大人先吃大素粽子

小孩后吃小素粽子

现代人提倡健康饮食，色香味俱全的素粽子越来越受欢迎。

素粽材料有：

红枣， 莲子， 蘑菇， 白果，枸杞子，莲子，栗子，黑芝麻和糙米。

Basic Nutritional Facts

Many people worry that when they stop eating meat and fish, they might be in danger of some nutritional deficiency. This is not the case as all the nutrients you need can easily be obtained from a vegetarian diet. In fact research shows that in many ways a vegetarian diet is healthier than that of a typical meat-eater.

Nutrients are usually divided into five classes: carbohydrates, proteins, fats (including oil), vitamins and minerals. We also need fibre and water. All are equally important to our well-being, although they are needed in varying quantities, from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. Carbohydrate, fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients.

Most foods contain a mixture of nutrients (there are a few exceptions, like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. Still, it is worth remembering that everything you eat gives you a whole range of essential nutrients.

Without meat and fish, vegetarians can easily obtained all the required nutrients from other sources, as this Information Sheet shows.

Protein

Women need about 45g of protein a day (more if pregnant, lactating or very active), men need about 55g (more if very active). Evidence suggests that excess protein contributes to degenerative diseases.

Vegetarians obtain protein from:

Nuts: hazels, brazils, almonds, cashews, walnuts, pine kernels etc.

Seeds: sesame, pumpkin, sunflower, linseeds.

Pulses: peas, beans, lentils, peanuts.

Grains/cereals: wheat (in bread, flour, pasta etc), barley, rye, oats, millet, maize (sweetcorn), rice.

Soya products: tofu, tempeh, textured vegetable protein, veggieburgers, soya milk.

You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. This is not as alarming as it sounds. Amino acids are the units from which proteins are made. There are 20 different ones in all. We can make many of them in our bodies by converting other amino acids, but eight cannot be made, they have to be provided in the diet and so they are called essential amino acids.

Single plant foods do not contain all the essential amino acids we need in the right proportions, but when we mix plant foods together, any deficiency in one is cancelled out by any excess in the other. We mix protein foods all the time, whether we are meat-eaters or vegetarians. It is a normal part of the human way of eating. A few examples are beans on toast, muesli, or rice and peas.

It is now known that the body has a pool of amino acids so that if one meal is deficient, it can be made up from the body's own stores. Because of this, we don't have to worry about complementing amino acids all the time, as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool.

Carbohydrate

Carbohydrate is our main and most important source of energy, and most of it is provided by plant foods. There are three main types: simple sugars, complex carbohydrates or starches and dietary fibre.

The sugars or simple carbohydrates can be found in fruit and ordinary table sugar. Refined sources of sugar are best avoided as they provide energy without any associated fibre, vitamins or minerals and they are also the main cause of dental decay.

Complex carbohydrates are found in cereals/grains (bread, rice, pasta, oats, barley, millet, buckwheat, rye) and some root vegetables, such as potatoes and parsnips. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. The unrefined carbohydrates, like wholemeal bread and brown rice are best of all because they contain essential dietary fibre and B vitamins.

The World Health Organisation recommends that 50-70% of energy should come from complex carbohydrates. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Contrary to previous belief a slimming diet should not be low in carbohydrates. In fact starchy foods are very filling relative to the number of calories that they contain.

Dietary Fibre

Dietary fibre or non-starch polysaccharide (NSP), as it is now termed, refers to the indigestible part of a carbohydrate food. Fibre can be found in unrefined or wholegrain cereals, fruit (fresh and dried) and vegetables. A good intake of dietary fibre can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease.

Fats & Oils

Too much fat is bad for us, but a little is necessary to keep our tissues in good repair, for the manufacture of hormones and to act as a carrier for some vitamins. Like proteins, fats are made of smaller units, called fatty acids. Two of these fatty acids, linoleic and linolenic acids, are termed essential as they must be provided in the diet. This is no problem as they are widely found in plant foods.

Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Mono-unsaturated fats, such as olive oil or peanut oil, are best used for frying as the poly-unsaturated fats, like sunflower or safflower oil are unstable at high temperatures. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats, with the exception of palm oil and coconut oil.

Vitamins

Vitamin is the name for several unrelated nutrients that the body cannot synthesise either at all, or in sufficient quantities. The one thing they have in common is that only small quantities are needed in the diet. The main vegetarian sources are listed below:

Vitamin A (or beta carotene): Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like apricots and peaches. It is added to most margarines.

B Vitamins: This group of vitamins includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyanocobalmin), folate, pantothenic acid and biotin.

All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ), nuts & seeds, pulses and green vegetables.

Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Only very tiny amounts of B12 are needed.   It is sensible for vegans and vegetarians to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to yeast extracts, soya milks, veggieburgers and some breakfast cereals.

Vitamin C: Fresh fruit, salad vegetables, all leafy green vegetables and potatoes.

Vitamin D: This vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is also added to most margarines. These sources are usually adequate for healthy adults.

Vitamin E: Vegetable oil, wholegrain cereals.

Vitamin K: Fresh vegetables, cereals and bacterial synthesis in the intestine.

Minerals

Minerals perform a variety of jobs in the body. Details of the some of the most important minerals are listed below:

Calcium: Important for healthy bones and teeth. Found in leafy green vegetables, bread, tap water in hard water areas, nuts and seeds (especially sesame seeds), dried fruits. Vitamin D helps calcium to be absorbed.

Iron: Needed for red blood cells. Found in leafy green vegetables, wholemeal bread, molasses, dried fruits (especially apricots and figs), lentils and pulses. Vegetable sources of iron are not as easily absorbed, but a good intake of vitamin C will enhance absorption.

Zinc: Plays a major role in many enzyme reactions and the immune system. Found in green vegetables, sesame and pumpkin seeds, lentils and wholegrain cereals.

Iodine: Present in vegetables, but the quantity depends on how rich the soil is in iodine. Sea vegetables are a good source of iodine for vegans.

REASONS for being VEGETARIAN

                                            

                            

21 REASONS for being VEGETARIAN

Vegetarianism is the fastest growing trend in the developed world.
Here are 21 reasons why you should think about turning green too.

• Avoiding meat is one of the best and simplest ways to cut down your fat consumption. Modern farm animals are deliberately fattened up to increase profits. Eating fatty meat increases your  chances of having a heart attack or developing cancer.

• Every minute of every working day, thousands of animals are killed in slaughter-houses. Pain and misery are common. In the US alone, 500,000 animals are killed for meat every hour.

• There are millions of cases of food poisoning recorded every year. The vast majority are caused by eating meat.

• Meat contains absolutely nothing - no proteins, vitamins or minerals - that the human body cannot obtain perfectly happily from a vegetarian diet.

• African countries - where millions are starving to death - export grain to the developed world so that animals can be fattened for our dining tables.

• 'Meat' can include the tail, head, feet, rectum and spinal cord of an animal.

• A sausage can contain ground up intestines. How can anyone be sure that the intestines are empty when they are ground up? Do you really want to eat the content of a pig's intestines?

• If we eat the plants we grow instead of feeding them to animals, the world's food shortage will disappear virtually overnight. Remember that 100 acres of land will produce enough beef for 20 people but enough wheat to feed 240 people.

• Every day, tens of millions of one-day-old male chicks are killed because they will not be able to lay eggs. There are no rules about how this mass slaughter takes place. Some are crushed or suffocated to death. Many are used for fertiliser or fed to other animals.

• Animals who die for your dinner table die alone, in terror, in sadness and in pain. The killing is merciless and inhumane.

• It's must easier to become (and stay) slim if you are a vegetarian. (By 'slim', I do not mean 'abnormally slender' or 'underweight' but rather, an absense of excess weight!)  

• Half the rainforests in the world have been destroyed to clear ground to graze cattle to make beefburgers. The burning of the forests contributes 20% of all green-house gases. Roughtly 1,000 species a year become extinct because of the destruction of the rainforests. Approximately 60 million people a year die of starvation. All those lives could be saved because those people could eat grain used to fatten cattle and other farm animals - if Americans ate 10% less meat.

• The world's fresh water shortage is being made worse by animal farming. And meat producers are the biggest polluters of water. It takes 2,500 gallons of water to produce one pound of meat. If the US meat industry wasn't supported by the taxpayer paying a large proportion of its water costs, then hamburger meat would cost $35 a pound.

• If you eat meat, you are consuming hormones that were fed to the animals. No one knows what effect those hormones will have on your health. In some parts of the world, as many as one on four hamburgers contain growth hormones that were originally given to cattle.

• The following diseases are commoner among meat eaters: anaemia, appendicitis, arthritis, breast cancer, cancer of the colon, cancer of the prostrate, constipation, diabetes, gallstones, gout, high blood pressure, indigestion, obesity, piles, strokes and varicose veins. Lifelong vegetarians visit hospital 22% less often than meat eaters and for shorter stays. Vegetarians have a 20% lower blood cholestrol level than meat eaters and this reduces heart attack and cancer risks considerably.

• Some farmers use tranquillisers to keep animals calm. Other routinely use antibiotics to starve off infection. When you eat meat you are eating those drugs. In America, 55% of all antibiotics are fed to animals and the percentage of staphylococci infections resistant to penicillin went up from 14% in 1960 to 91% in 1988.

• In a lifetime, the average meat eater will consumer 36 pigs, 36 sheep and 750 chickens and turkeys. Do you want that much carnage on your conscience?

• Animals suffer from pain and fear just as much as you do. How would you like to spend your last hours locked in a truck, packed into a cage with hundreds of other terrified animal and then cruelly pushed into a blood soaked death chamber. Anyone who eats meat condones and supports the way animals are treated.

• Animals which are a year old are often far more rational - and capable of logical thought - than six week old babies. Pigs and sheep are far more intelligent than small children. Eating dead animals is barbaric.

• Vegetarians are fitter than meat eaters. many of the world's most successful athletes are vegetarian.

                                                           

WHAT CAN I EAT?

Are you out off becoming vegetarian because you can't think what to eat if you don't eat meat?

A quick trip to your local supermarket will, however, show that there are not only many different fruits and vegetables available but that because vegetarianism is growing rapidly there are many ready made vegetarian meals on sale.
 
You will also find many 'meat substitute' meals available. You can buy vegetarian sausages and hamburgers, and 'stews' and 'curries' made with soya have the same texture as meals made with meat.

 

How to make sure your body gets the vitamins and minerals it needs:

 

• Eat a varied diet and try to include fresh fruit, green vegetables, peas and beans and wholemeal produce - all good sources of vitamins and minerals (as well as fibre!)

• Vitamins are easily destroyed by cooking so whenever you can, eat raw foods. Use as little water as possible when boiling vegetables (to avoid losing water soluble vitamins B and C). Cook vegetables for as short a time as possible. Steam or stir fry vegetables if you can instead of boiling them - this helps to preserve water soluble vitamins. Prepare food quickly and try not to keep it hot or reheat it - this can destroy vitamins. Keep milk covered because sunlight destroys some B vitamins.

• Vitamins are often stored just underneath the skin in fruit and vegetables so eat them in their skins: don't peel them!

• Eat plenty of nuts and seeds - these contain a variety of vitamins and minerals and make good nutritious snacks.

• Throw out aluminium saucepans (aluminium is a potential poison which can cause brain damage) and use iron ones which can add useful quantities of iron to cooked food. 

• Dairy produce is a good source of some vitamins and minerals but skimmed or semi-skimmed milk and low fat cheeses contain as much calcium and vitamin B as full cream milk and cheese (though they contain less vitamin A and vitamin D because these vitamins are fat soluble).

• You can get supplies of iron by eating dark green, leafy vegetables, nuts, pulses, sunflower and pumpkin seeds, dried fruits, pulses, sunflower seeds, almonds (and other nuts).

• Vitamin B12 is available in foods of animal origin or in fortified soya milk, breakfast cereak and yeast extract.

• Zinc is available in seeds, almonds, pulses and dark green vegetables.

Remember: If you suspect that you could be suffering from a vitamin or mineral deficiency, see your doctor for advice: never take vitamin or mineral supplements without professional medical advice.

温暖

吃素是福

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How you can help make a better world

1. Make a choice by eating no meat.
2. Spread the word - tell your friends & family about the benefits of a plant-based diet.

Why It's Green To Go Vegetarian

Many scientists and world leaders believe that climate change is the most serious issue facing the whole human race.


At the beginning of 2007, the United Nation’s Intergovernmental Panel on Climate Change (IPCC) reported that global temperatures will probably rise by between 1.8 and 4oC by the end of this century (the possible range being between 1.1 to 6.4oC). This may not sound like a lot but the polar ice caps are already melting and the report predicted that these temperature changes would cause rises in sea levels and increases in the number of hurricanes and tropical storms. When the sea level rises, low lying land around the world is threatened and over time things just get worse as the expanding oceans increase further thanks to the accelerated melting of ice sheets covering Greenland and Antarctica.


Research presented at the International Scientific Congress on Climate Change (March 2009) regarding rising sea levels (which range from levels of around 50 cm to that of one metre), indicated that if emissions of greenhouse gases are not quickly and substantially reduced that even the best case scenario will hit low lying coastal areas hard, these housing one in ten humans.

“Greenhouse gases” are so called because they act like the glass of a greenhouse, trapping heat from the sun to warm up the Earth. Most of these gases occur naturally and without them our planet would be too cold to sustain life, but the balance is a very delicate one. Modern humans are causing a massive increase in greenhouse gas emissions and with too much of these gases in the atmosphere, temperatures will rise higher and higher.

The most important greenhouse gases are carbon dioxide (CO2), methane (CH4) and nitrous oxide (N2O). The atmospheric concentrations of all three have increased phenomenally in modern times. Comparing figures from 2005 with pre-industrialised levels (measured in 1750), carbon dioxide has increased from around 280 parts per million (ppm) to 379ppm, methane has increased from 715 parts per billion (ppb) to 1774ppb and nitrous oxide has increased from 270 ppb to 319 ppb. The increase in carbon dioxide is due mostly to the use of fossil fuels and changes in the way we use land.

Livestock farming contributes significantly to climate change.
Stop eating meat and your “carbon footprint” will be smaller.

Increases of methane and nitrous oxide, however, are primarily caused by agriculture.

Between 1970 and 2004, global emissions of these three important greenhouse gasses increased by a massive 70% (from 28.7 to 49 gigatones of CO2 equivalents). Agriculture emissions have grown by 27%.

Worldwide, farmed animals produce more greenhouse gas emissions (18%) than the world’s entire transport system.

The emissions from livestock are due to a number of factors including enteric fermentation (digestive process) by ruminants such as cattle and sheep, manure, deforestation and desertification. Cows' flatulence, alongside animal excrement, makes the headlines due to their both being extremely damaging. The farming of animals aso generates gaseous emissions through the manufacture of fertilzers (to grow feed crops), industrial feed production and the transportation of both live animals and their carcasses across the globe.

9% of human-related CO2 emissions are caused by the livestock sector, mostly due to changes in land use (e.g. forests being cleared for grazing or growing animal feed) and the use of fossil fuels for farm operations.

Methane has around 25 times the global warming impact of CO2  and ruminant mammals (cows and sheep) are responsible for 37% of the total methane generated by human activity. There are approximately 1.4 billion cattle and 1.1 billion sheep on the planet which is a phenomenal amount when you consider a single cow can produce as much as 500 litres of methane per day.

Nitrous oxide is almost 300 times as damaging to the climate as carbon dioxide with 65% of the total quantity produced by human activity coming from livestock (mostly their manure). The animals we rear for meat also account for 64% of all the ammonia we humans impose on our precious atmosphere, contributing significantly to acid rain.

In the UK, food systems contribute 19% (one fifth) of greenhouse gas (GHG) emissions. Half of this comes from agriculture (with methane and nitrous oxide largely attributable, accounting for 87%) and the other half arising from food manufacture, retailing, transport, catering and domestic stages.

Meat and dairy produce account for around half of food’s total greenhouse gas emissions, with most of these impacts arising at the rearing stage of the animals.
 The IPCC raised concerns that under conditions without a climate policy in place then global mean temperature may rise by up to 7oC compared to pre-industrial levels by the end of this century. In 2008 the Climate Change Act came into force, the aim of which is to reduce greenhouse gas emissions through action in the UK and abroad by at least 80% by 2050 and reduce carbon dioxide emissions by at least 26% by 2020.

Lifestyle changes can reduce GHG emissions. Livestock farming contributes significantly to climate change. Stop eating meat and your “carbon footprint” will be smaller.


FOR MORE INFO., YOU CAN VISIT VEGETARIAN SOCIETY:  www.vegsoc.org

己不欲 即速已

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所谓「己所不欲，勿施于人」，就是用自己的心推及别人；

自己希望生活得平安幸福，就要想到别人也希望生活得平安幸福；

自己不愿意别人伤害自己，自己就不应伤害别人。

Why go veggie

If you’re looking for information about being young and veggie then go to this website: http://www.youngveggie.org/

The main reasons why people go vegetarian are:

Compassion for farmed animals
The majority of people become vegetarian because they believe it is wrong to kill animals for food and because they are opposed to the cruelty and pain inflicted upon the billions of farmed animals. The process of getting a piece of ‘meat’ onto an individual’s dinner plate is the result of much stress and suffering for any animal.

A lot of people find it particularly upsetting to view images or even to read about the average life experience of a farmed animal. It’s not pleasant and it can make for a stomach-churning read, but hopefully enough to put anybody off their roast beef or pork chops!

Health
A vegetarian diet is known to have a wide range of health benefits. Research shows that eating a well-balanced, low-fat and high-fiber vegetarian diet may reduce the chances of suffering from certain cancers (e.g. colon cancer), heart disease, diabetes and obesity. Vegetarian diets have also been used in the treatment of various illnesses, including rheumatoid arthritis and Type 2 diabetes. More recent research has indicated that vegetarians appear more ‘health conscious’ than non-vegetarians.

Environment

What we choose to eat is one of the biggest factors in our personal impact on the environment. A meat-based diet requires more energy, land and water resources than a vegetarian diet. Worldwide, farmed animals produce more greenhouse gas emissions than the entire transport system!

Going vegetarian is an easy way to lower your own environmental impact and help ensure worldwide food security.

Other reasons

As meat can be expensive, some individuals may choose to be vegetarian as meat substitutes, pulses/nuts, etc. are cheaper. Some people may live with others who are already vegetarian and will soon find it easier to adopt this diet. There are other people who simply do not like the taste, texture or idea of eating meat!

Meat Consumption Contributes to World Hunger

Meat production is grossly wasteful of our Earth’s resources

While the cause of world hunger is multi-faceted , meat consumption is a contributing factor. This is because much Third World grain and other food is fed to animals (to produce cheaper meat to be eaten in developed countries), not to hungry Third World people. World hunger adds another weighty issue to the vegetarian cause.

Worldwide, 100s of millions of people live with chronic hunger. More than a million people, many of them children, die of hunger-related causes each year. Most hunger-related deaths are due to chronic malnutrition.

Much of the world’s food is fed to animals, so that more affluent people can eat meat. Worldwide, in 2004, about 50 billion land animals were eaten by humans.

About 10 kg of food is fed to cows to produce 1 kg of beef. (The ratio of food to meat for other types of meat is less, but still represents major inefficiency.)

The world’s cattle alone consume a quantity of food more than enough to feed the Earth’s entire human population.

For example, more than 50% of the corn and oats grown in the US is fed to livestock, not to people.

Much plant food grown in third world countries is sold to developed countries to produce cheaper meats.

On the other hand, millions in the developed countries suffer from diseases related to over-consumption, often linked to meat eating, such as heart disease, stroke, hypertension and diabetes.

Although world hunger is a complex, multi-faceted issue, the high demand for meat is a contributing factor.

Meat consumption in much of the world is still on the rise. Modern animal farming is rapidly polluting and depleting our natural resources upon which all life depends.

Greater demand for meat leads to more deforestation, more water pollution, more soil degradation, and, ultimately, more hunger.

We can feed the world, improve our health and help preserve our fragile planet if we all move towards a plant-based diet.

By eating less or no meat at each meal, we all can make a difference in the world.