2

以蔬食為主的飲食能夠降低體脂指數(shù)（BMI）和肥胖率，進(jìn)而降低心臟病、中風(fēng)、高血壓和高膽固醇的風(fēng)險。

Tuso, P. J., Ismail, M. H., Ha, B. P., & Bartolotto, C. (2013). Nutritional Update for Physicians: Plant-Based Diets. The  Permanente Journalhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

3

以蔬食為主的飲食有助于預(yù)防和控制2型糖尿病。

Qian, F., G. Liu, F. B. Hu, et al. (2019): Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis. JAMA Internal Medicine 179(10), 1335. doi:10.1001/jamainternmed.2019.2195

4

以蔬食為主的飲食可以幫助女性降低激素相關(guān)疾病（如乳腺癌）的風(fēng)險。

Romanos-Nanclares, A., Willett, W. C., Rosner, B. A., Collins, L. C., Hu, F. B., Toledo, E., & Eliassen, A. H. (2021). Healthful and unhealthful plant-based diets and risk of breast cancer in U.S. women: results from the Nurses' Health Studies. Cancer Epidemiology, Biomarkers & Prevention https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8492491/#:~:text=Conclusions,likely%20to%20be%20aggressive%20tumors .

5

蔬食為主的飲食可避免因動物食品引起的抗生素耐藥性風(fēng)險。在中國，超過一半的抗生素被用于畜牧業(yè)，當(dāng)細(xì)菌對抗生素發(fā)生耐藥，這些細(xì)菌造成的感染會變得更難治療，導(dǎo)致醫(yī)療費(fèi)用增加和死亡率上升。抗生素耐藥性是對目前全球衛(wèi)生、食品安全和發(fā)展的最大威脅之一。

Xu et al (2020) Plant-based animal product alternatives are healthier and more environmentally sustainable than animal products (2020)

https://www.sciencedirect.com/science/article/pii/S2666833522000612#bib0139

6

蔬食，特別是豆類/豆科植物，能為人體提供充分的蛋白質(zhì)，和傳統(tǒng)肉類相比，蔬食還可以避免攝入膽固醇和不健康的飽和動物脂肪。

Rylee T Ahnen, Satya S Jonnalagadda, Joanne L Slavin, Role of plant protein in nutrition, wellness, and health, Nutrition Reviews, Volume 77, Issue 11, November 2019, Pages 735–747, https://doi.org/10.1093/nutrit/nuz028

7

綠葉蔬菜（如羽衣甘藍(lán)、大白菜、菠菜、卷心菜等），含有豐富的鈣。某些綠葉蔬菜中的鈣的生物利用度（從食物中獲取鈣的效率）甚至超過乳制品。

Maciej S. Buchowski (2015): Calcium in the Context of Dietary Sources and Metabolism, Calcium: Chemistry, Analysis, Function and Effects, Victor R Preedy https://books.rsc.org/books/edited-volume/1105/Calcium-Chemistry-Analysis-Function-and-Effects

8

通過食用富含鐵的蔬食（如豆腐、扁豆、藜麥和芝麻）和富含維生素C的水果和蔬菜，人們通常可以避免缺鐵的問題。

Koeder C, Perez-Cueto FJA (2022): Vegan nutrition: a preliminary guide for health professionals. Crit Rev Food Sci Nutr https://pubmed.ncbi.nlm.nih.gov/35959711/

Melina V, Craig W, Levin S. (2016): Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016 Dec;  https://pubmed.ncbi.nlm.nih.gov/27886704/

9

在使用自然資源（如耕地、淡水、能源等）上，以蔬食為主的飲食比畜牧業(yè)更為節(jié)能和高效。

Gibbs, J., & Cappuccio, F. P. (2022). Plant-Based Dietary Patterns for Human and Planetary Health. Nutrients, 14(8), 1614. https://doi.org/10.3390/nu14081614

10

畜牧業(yè)貢獻(xiàn)了高達(dá)20%的溫室氣體排放。相較于以肉類為主的飲食，以蔬食為主的飲食能夠?qū)厥覛怏w排放量減少50%以上。

Xu, X., P. Sharma, S. Shu, et al. (2021): Global greenhouse gas emissions from animal-based foods are twice those of plant-based foods. Nature Food 2(9), 724–732. doi:10.1038/s43016-021-00358-x

Kustar, A. & D. Patino-Echeverri (2021): A Review of Environmental Life Cycle Assessments of Diets: Plant-Based Solutions Are Truly Sustainable, even in the Form of Fast Foods. Sustainability 13(17), 9926.

Hallström, E., A. Carlsson-Kanyama, et al. (2015): Environmental impact of dietary change: a systematic review. Journal of Cleaner Production 91 1–11.

11

牛肉和乳制品生產(chǎn)是人為甲烷排放的主要來源。甲烷在釋放到大氣后的前20年內(nèi)，其造成的溫室效應(yīng)是二氧化碳的80倍。采用以蔬食為主的飲食方式，能夠?qū)⑴c飲食相關(guān)的甲烷排放量減少90%。

Forster, P., T. Storelvmo, K. Armour, et al. (2021): The Earth's Energy Budget, Climate Feedbacks, and Climate Sensitivity. In Climate Change 2021: The Physical Science Basis. Contribution of Working Group I to the Sixth Assessment Report of the Intergovernmental Panel on Climate Change. Cambridge University Press, Cambridge, United Kingdom and New York, NY, USA, pp. 923–1054

Scarborough, P., Clark, M., Cobiac, L., Papier, K., Knuppel, A., Lynch, J., Harrington, R., Key, T., & Springmann, M. (2023). Vegans, vegetarians, fish-eaters and meat-eaters in the UK show discrepant environmental impacts. Nature Food, 4, 565–574. 

12

蔬食為主的飲食有助于減少饑荒。目前75%的大豆被用作動物飼料，這些自然資源直接用于種植人類食物，就能養(yǎng)活更多人，有助糧食安全。

Fraanje, W. & T. Garnett. (2020). Soy: food, feed, and land use change. (Foodsource: Building Blocks). Food Climate Research Network, University of Oxford.

13

每年高達(dá)800億只陸地動物和2.3萬億只海洋動物被屠宰。以蔬食為主的飲食可以大幅減少動物的屠殺，還有助于保護(hù)野生動物和生態(tài)系統(tǒng)。

Food and Agriculture Organization of the United Nations (2024): Crops and livestock products. FAOSTAT Database. Rome, Italy. Available at: https://www.fao.org/faostat/en/#data/QCL

A. Mood and P. Brooke (2019): Numbers of fish caught from the wild each year. Available at http://fishcount.org.uk/fish-count-estimates-2/numbers-of-fish-caught-from-the-wild-each-year[09.12.2020]

14

畜牧業(yè)占用了80%的耕地并導(dǎo)致高達(dá)80%的雨林破壞，是導(dǎo)致物種多樣性減少的主要原因。目前，大約25%的現(xiàn)存物種面臨滅絕風(fēng)險，而到2050年，預(yù)計將有88%的物種會失去它們的棲息地。以蔬食為主的飲食可以幫助釋放土地、水資源和森林等自然資源，減少溫室氣體排放，從而有效保護(hù)物種多樣性。

Poore, J. & T. Nemecek (2018): Reducing food's environmental impacts through producers and consumers. Science 360(6392), 987–992. doi:10.1126/science.aaq0216

 FAO (2022): FRA 2020 Remote Sensing Survey. FAO Forestry Paper No. 186. Rome. https://doi.org/10.4060/cb9970en

Cerri, C.E.P., C.C. Cerri, S.M.F. Maia, M.R. Cherubin, B.J. Feigl & R. Lal (2018): Reducing Amazon Deforestation through Agricultural Intensification in the Cerrado for Advancing Food Security and Mitigating Climate Change. Sustainability. 10, p.989