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Other key nutrients are omega 3 fatty acids which can be found in fish
其他一些關鍵營養物質包括ω－3族脂肪酸，可從魚類中獲得，
while iron, zinc and iodine can be found in whole grain breads, cereals and pasta.
而鐵，鋅和碘可從全谷物面包，燕麥和意大利面中獲得
Calcium and vitamin D are found in dairy products
奶制品含鈣和維生素D奶制品，
and vitamin B12 can be found in dairy products, eggs and some fortified foods such as breakfast cereals.
蛋和一些強化食品像是早餐燕麥中含有維生素B12
A well-planned vegetarian diet can meet your daily protein needs.
規劃合理的素食者飲食可以滿足身體每天對蛋白質的需求，
Beans, legumes, nuts, seeds and dairy products are all good sources of protein
大豆，豆類，堅果，種子和奶制品都是蛋白質
and by eating a variety of these foods you should have no trouble getting enough protein.
很好的來源多吃這些種類的食物就可以獲得足夠的蛋白質
Certain combinations of these protein foods can create what is known as a complete protein
這些蛋白質食品中的某些結合在一起就能組成完全蛋白質，
which is the same sort of protein found in meat.
即肉中所含的蛋白質，
Dairy products also have complete proteins just as they are.
奶制品本身就含有完全蛋白質，
Protein contained in plant foods are incomplete proteins
植物食品中的蛋白質是不完全蛋白質，
but as mentioned you can combine certain plant proteins to make what is a complete protein.
但是可以將某些植物蛋白質結合在一起組成完全蛋白質，
Combinations such as rice and beans would yield a complete protein.
像是大米和大豆這樣的組合就相當于完全蛋白質
I summary a vegetarian diet is one that does not include meat
總結一下，素食者飲食不包含肉
but does include fruits, vegetables, bean, legumes, cereal grains, nuts and seeds and may or may not include dairy products and eggs.
但是包含水果，蔬菜，大豆，豆類，谷物，堅果和種子，包含或不包含
A vegetarian diet has been associated with health benefits such as lower LDL cholesterol,
奶制品和蛋，素食者飲食對健康有一些好處，像是低LDL水平
lower rates of heart disease and lower rates of cancer among other health benefits.
降低心臟病發病率和癌癥發病率以及其他有利于健康的作用
And finally it is important when following a vegetarian
最后，素食者要確保
diet to be sure your diet includes key nutrients like protein, omega 3 fatty acids,
飲食中包含關鍵營養物質像是蛋白質 ω－3族脂肪酸，
iron, zinc, iodine, calcium, vitamin D and vitamin B12.
鐵，鋅，碘，鈣，維生素D和維生素B12
With understanding healthy food choices and nutrient needs a vegetarian diet can certainly be part of a healthy lifestyle.
了解了健康的食物選擇和身體對營養的需求，素食者飲食肯定會是健康生活方式的一部分
