🎙️ Podcast #60｜Why is eating vegetables better than eating too much meat? – 为什么吃蔬菜比吃太多肉好？ | Chinese Listening Practice
🎙️ Podcast #60｜Why is eating vegetables better than eating too much meat? – 为什么吃蔬菜比吃太多肉好？ Chinese Listening Practice
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大家好，我是李明，欢迎来到Learn Chinese Podcast。
Hello everyone, I’m Li Ming, and welcome to the Learn Chinese Podcast.
在这里，我会用简单的中文，和你们一起学习有趣的话题。
Here, I will use simple Chinese to learn interesting topics with you.
今天我们要说一说吃饭的习惯。
Today we are going to talk about eating habits.
很多人喜欢吃肉，但是吃太多肉对身体不好。
Many people like to eat meat, but eating too much meat is bad for your health.
吃蔬菜有很多好处，可以让我们更健康。
Eating vegetables has many benefits and can make us healthier.
今天的主题是：为什么吃蔬菜比吃太多肉更好。
Today's topic is: Why eating vegetables is better than eating too much meat.
希望你们听完以后，可以在生活中多吃蔬菜。
I hope that after listening to this, you can eat more vegetables in your life.
有的人每天喜欢吃很多肉，觉得肉有很多力量，可以让人更有力气。
Some people like to eat a lot of meat every day, thinking that meat is very powerful and can make people stronger.
但是如果肉吃得太多，身体会觉得很重，肚子也不舒服。
But if you eat too much meat, your body will feel heavy and your stomach will feel uncomfortable.
肉里有很多油，油太多的时候，身体就会生病。
There is a lot of oil in meat, and when there is too much oil, the body will become sick.
医生常常说，少吃肉，多吃蔬菜，这样身体才会更健康。
Doctors often say that eating less meat and more vegetables will make your body healthier.
蔬菜有绿色的，有红色的，还有白色的。
Vegetables come in green, red and white varieties.
青菜、胡萝卜、黄瓜、土豆，这些都是我们每天可以吃的蔬菜。
Greens, carrots, cucumbers, potatoes, these are all vegetables we can eat every day.
它们里面有水分，也有对身体很好的东西。
They contain water and other good things for the body.
吃了以后，肚子会觉得很轻松，不会太重。
After eating it, your stomach will feel relaxed and not too heavy.
我小时候很喜欢吃肉，特别是红烧肉。
When I was a child, I loved eating meat, especially braised pork.
每次看到桌子上有肉，我就吃很多。
Every time I see meat on the table, I eat a lot.
但是后来我发现，吃太多肉以后，我常常觉得肚子很大，很不舒服。
But later I found that after eating too much meat, I often felt my stomach was bloated and uncomfortable.
有时候晚上睡觉的时候，还觉得太热。
Sometimes I feel too hot when I sleep at night.
后来我妈妈告诉我，每天都要吃一些蔬菜，不能只吃肉。
Later my mother told me that I should eat some vegetables every day and not just eat meat.
我开始慢慢吃白菜、菠菜，还有番茄。
I slowly started eating cabbage, spinach, and tomatoes.
吃了一段时间以后，我觉得身体轻松了，也没有那么累。
After eating it for a while, I felt relaxed and not as tired.
很多人在夏天喜欢吃凉的东西，比如西瓜、凉拌黄瓜。
Many people like to eat cold things in summer, such as watermelon and cold cucumber.
这些都是蔬菜和水果，它们可以让身体更凉快，不会觉得太热。
These are vegetables and fruits that can help your body cool down and not feel too hot.
如果夏天还吃很多肉，就会觉得很热，也很难受。
If you eat a lot of meat in summer, you will feel very hot and uncomfortable.
蔬菜里面有很多水分，吃了以后，身体觉得很舒服。
Vegetables contain a lot of water, and after eating them, your body will feel very comfortable.
冬天的时候，人们喜欢吃热的菜，比如炒青菜、炖土豆。
In winter, people like to eat hot dishes, such as stir-fried vegetables and stewed potatoes.
虽然天气冷，但是蔬菜还是很重要，可以让身体更健康。
Although the weather is cold, vegetables are still important and can make your body healthier.
我有一个朋友，他工作很忙，经常没有时间好好吃饭。
I have a friend who is very busy at work and often has no time to eat properly.
以前他常常点很多肉，觉得吃肉快，也可以马上有力气。
In the past, he often ordered a lot of meat, thinking that it would be quick to eat and would give him energy immediately.
但是过了不久，他发现自己很容易生病，经常感冒。
But not long after, he found that he was easily sick and often caught colds.
医生告诉他要多吃蔬菜，少吃肉。
The doctor told him to eat more vegetables and less meat.
他开始每天中午吃一份青菜和米饭，有时候加一点豆腐。
He started eating a serving of vegetables and rice at noon every day, sometimes with a little tofu.
这样吃了几个月以后，他的身体好了很多，不再总是生病。
After eating like this for a few months, his health improved a lot and he was no longer sick all the time.
蔬菜还有一个好处，就是热量不高。
Another benefit of vegetables is that they are not high in calories.
很多女孩子想要身材好，就会少吃肉，多吃蔬菜。
Many girls want to have a good figure, so they eat less meat and more vegetables.
吃蔬菜不会很胖，而且还能让皮肤更好。
Eating vegetables will not make you fat and will also make your skin better.
像黄瓜和西红柿，它们水分很多，吃了以后皮肤会更漂亮。
Foods like cucumbers and tomatoes are very watery and will make your skin more beautiful after eating them.
我的姐姐很喜欢吃蔬菜，她每天早上喝一碗番茄鸡蛋汤，中午吃青菜和米饭，
My sister likes to eat vegetables very much. She drinks a bowl of tomato and egg soup every morning and eats vegetables and rice at noon.
晚上也会吃一点蔬菜。
I also eat some vegetables in the evening.
她的身体很健康，也很有精神。
She is in good health and in high spirits.
在中国，很多家庭都知道一个道理，就是“饭菜要有荤有素”。
In China, many families know a truth, which is that "meals should include both meat and vegetables."
荤就是肉，素就是菜。
Meat is non-vegetarian food and vegetables are vegetarian food.
中国人做饭的时候，不会只做肉，一定要有青菜。
When Chinese people cook, they don’t just cook meat, they also have to include vegetables.
有时候是一盘炒青菜，有时候是一盘凉拌黄瓜。
Sometimes it is a plate of stir-fried vegetables, sometimes it is a plate of cold cucumber salad.
这样大家一起吃饭的时候，不会觉得太油腻，身体也觉得更舒服。
This way, when everyone eats together, the food won’t be too greasy and the body will feel more comfortable.
老人常常对孩子说，多吃蔬菜，不要只吃肉。
The elderly often tell their children to eat more vegetables and not just meat.
这是很简单的话，但是很有道理。
This is a very simple statement, but it makes a lot of sense.
我自己现在每天三餐都要吃一些蔬菜。
I myself now eat some vegetables with all three meals a day.
早上我喜欢吃豆浆和包子，有时候里面会有青菜。
In the morning I like to eat soy milk and steamed buns, sometimes with some vegetables.
中午我喜欢吃米饭和炒白菜，晚上吃点胡萝卜或者土豆。
I like to eat rice and fried cabbage at noon, and carrots or potatoes at night.
我发现这样吃以后，身体更轻松，也更健康。
I found that eating this way made my body feel more relaxed and healthier.
我不再像以前那样总是觉得很累。
I no longer feel tired all the time like I used to.
吃蔬菜已经变成我生活的一部分，我觉得这是一种很好的习惯。
Eating vegetables has become a part of my life and I think it is a good habit.
有的人觉得吃蔬菜很简单，但是不知道蔬菜还能帮助我们远离很多疾病。
Some people think that eating vegetables is simple, but they don’t know that vegetables can also help us stay away from many diseases.
医生常常告诉我们，如果每天吃很多肉，特别是油很大的肉，就会让身体变得不健康。
Doctors often tell us that if we eat a lot of meat every day, especially fatty meat, it will make our body unhealthy.
比如有的人会得高血压，也有的人会得心脏病。
For example, some people may suffer from high blood pressure, while others may suffer from heart disease.
高血压就是血压太高，心脏病就是心脏不舒服。
Hypertension means high blood pressure, and heart disease means heart discomfort.
这些病常常和吃太多肉、油太多有关。
These diseases are often related to eating too much meat and oil.
相反，如果每天吃一些蔬菜，就可以帮助我们预防这些病，让身体更安全。
On the contrary, if we eat some vegetables every day, it can help us prevent these diseases and keep our bodies safer.
我的舅舅以前特别喜欢吃肉，几乎每天晚饭桌上都有红烧肉、排骨和鸡腿。
My uncle used to love eating meat very much, and there would be braised pork, spare ribs and chicken legs on the dinner table almost every day.
他觉得肉有味道，吃肉才是真正的好饭。
He thinks meat has flavor and eating meat is a truly good meal.
但是过了几年，他发现自己常常觉得累，有时候走路都气喘。
But after a few years, he found that he often felt tired and sometimes even breathless when walking.
去医院检查以后，医生告诉他血压很高，还要小心心脏。
After going to the hospital for a check-up, the doctor told him that his blood pressure was very high and he should be careful about his heart.
医生让他少吃肉，多吃蔬菜。
The doctor told him to eat less meat and more vegetables.
舅舅一开始很难习惯，总觉得蔬菜没有肉好吃。
My uncle found it difficult to get used to it at first, as he always felt that vegetables were not as delicious as meat.
但是慢慢地，他开始尝试吃炒青菜、炖土豆、凉拌黄瓜，还学会了用香油和蒜来做蔬菜。
But gradually, he began to try stir-fried vegetables, stewed potatoes, and cold cucumbers, and also learned to cook vegetables with sesame oil and garlic.
过了半年，他的身体变好了，精神也更多了。
After half a year, his health improved and he felt more energetic.
蔬菜里面有一种东西叫纤维，它看不见，但是对我们的肠胃很好。
There is something called fiber in vegetables. It is invisible, but it is very good for our stomach.
纤维可以帮助食物更快通过肚子，不会让我们觉得很堵。
Fiber helps food move through the stomach faster and doesn't make us feel stuffy.
很多人因为不喜欢吃蔬菜，就容易便秘，就是几天都不能顺利上厕所，这让身体很不舒服。
Many people are prone to constipation because they don’t like to eat vegetables. They cannot go to the toilet smoothly for several days, which makes the body very uncomfortable.
如果每天都吃一些青菜或者胡萝卜，肚子就会更轻松，不会堵住。
If you eat some greens or carrots every day, your stomach will feel more relaxed and not congested.
我还记得大学的时候，宿舍里的一个同学很喜欢吃炸鸡、烤肉，每天都没有蔬菜。
I still remember when I was in college, a classmate in my dormitory loved to eat fried chicken and barbecue, and he didn’t eat any vegetables every day.
刚开始他觉得没什么问题，还说吃肉才有力气。
At first he thought there was nothing wrong and said that eating meat would give him strength.
可是过了几个月，他经常感冒，脸上也长了很多痘痘。
But after a few months, he often caught colds and had a lot of pimples on his face.
后来老师提醒他，身体不好是因为吃得不健康。
Later, the teacher reminded him that his poor health was due to unhealthy eating.
他开始在食堂打饭的时候，多要一些蔬菜，比如西兰花和番茄。
He started asking for more vegetables, like broccoli and tomatoes, when he got his food in the cafeteria.
过了一段时间，他的感冒少了，皮肤也慢慢变好了。
After a while, he caught fewer colds and his skin gradually improved.
他自己也觉得很神奇，从那以后，他每天都要吃一份蔬菜。
He himself thought it was amazing, and from then on, he ate a serving of vegetables every day.
除了身体的病，吃太多肉还会让人觉得很累。
In addition to physical illness, eating too much meat can also make people feel very tired.
肉里的油太多，吃了以后身体要花很长时间去消化，所以人会觉得没有精神。
There is too much oil in the meat, and it takes the body a long time to digest after eating it, so people will feel listless.
蔬菜的油少，水分多，吃了以后身体不会太累，还能很快恢复力气。
Vegetables contain less oil and more water, so you won’t feel too tired after eating them and you can quickly recover your strength.
我常常在运动以后吃一盘凉拌黄瓜或者炒豆芽，觉得身体很快就舒服了。
I often eat a plate of cold cucumber or stir-fried bean sprouts after exercise, and I feel better quickly.
老人常常说一句话：“药补不如食补。
The elderly often say: "Food supplements are worse than medicine supplements.
”意思就是吃药不如吃好的食物。
"It means that taking medicine is not as good as eating good food.
蔬菜就是最好的“食补”。
Vegetables are the best "food supplement".
每天坚持吃，不但可以让身体健康，还能减少生病的机会。
Eating it every day can not only keep your body healthy, but also reduce the chance of getting sick.
像菠菜、西红柿、土豆，这些菜在市场上很容易买到，价格也不贵。
Vegetables like spinach, tomatoes and potatoes are easy to buy in the market and are not expensive.
很多人家里每天都会有一道蔬菜汤，比如番茄鸡蛋汤，既简单，又健康。
Many people have a vegetable soup at home every day, such as tomato and egg soup, which is simple and healthy.
我自己也有一个小习惯，就是每天晚上都要喝一碗蔬菜汤。
I also have a little habit of drinking a bowl of vegetable soup every night.
有时候是冬瓜汤，有时候是西红柿汤。
Sometimes it’s winter melon soup, sometimes it’s tomato soup.
喝了以后肚子很舒服，也不会太饱。
After drinking it, my stomach feels comfortable and not too full.
我发现这样做以后，我一年很少生病，感冒也比以前少了。
I found that after doing this, I rarely get sick and have fewer colds than before.
吃蔬菜不只是为了好看或者不长胖，更是为了让身体远离疾病，活得更健康更长久。
Eating vegetables is not just for looking good or not gaining weight, but also to keep the body away from diseases and live healthier and longer.
很多人不只是想要身体健康，他们还希望自己看起来更好，不要太胖。
Many people not only want to be healthy, they also want to look better and not be too fat.
吃太多肉的时候，身体里有很多油和热量，这些东西会让人很快长胖。
When you eat too much meat, your body will contain a lot of fat and calories, which will make you gain weight quickly.
特别是红肉和炸肉，它们的热量很高，如果每天都吃，身体就会越来越重。
Especially red meat and fried meat, which are high in calories. If you eat them every day, your body will become heavier and heavier.
有的人晚上喜欢吃烤肉或者火锅，吃完以后不运动，很快就发现裤子变紧了，
Some people like to eat barbecue or hot pot at night. If they don’t exercise after eating, they will soon find that their pants become tight.
走路也觉得累。
I feel tired even walking.
相反，蔬菜的热量很少，就算吃很多，身体也不会很快变胖。
On the contrary, vegetables have very few calories, so even if you eat a lot, your body will not gain weight quickly.
我的表姐以前非常喜欢吃肉，她常常和朋友一起去饭馆点红烧肉、烤鸭、香肠。
My cousin used to love eating meat very much. She would often go to restaurants with her friends and order braised pork, roast duck and sausages.
刚开始她觉得很开心，每次吃完都很满足。
At first she felt very happy and felt satisfied every time after eating.
但是过了一年，她发现体重增加了十斤，衣服也不合身了。
But after a year, she found that she had gained ten pounds and her clothes no longer fit her.
她开始觉得有点难过，还不敢去买新衣服。
She began to feel a little sad and was afraid to buy new clothes.
后来她决定改变饮食习惯，每天少吃肉，多吃蔬菜。
Later she decided to change her eating habits, eating less meat and more vegetables every day.
早餐她吃玉米和豆浆，中午有一盘炒青菜，晚餐经常是番茄鸡蛋汤配米饭。
She eats corn and soy milk for breakfast, a plate of stir-fried vegetables for lunch, and often tomato and egg soup with rice for dinner.
三个月以后，她的体重轻了五斤，人也变得更有精神。
Three months later, she lost five kilograms and became more energetic.
她自己说，比起一直吃肉，现在的生活更轻松。
She herself said that her life is easier now than when she always ate meat.
蔬菜还有一个好处，就是让皮肤更好。
Another benefit of vegetables is that they make your skin better.
因为蔬菜里面有很多水分和维生素，吃了以后，皮肤不会太干。
Because vegetables contain a lot of water and vitamins, your skin will not be too dry after eating them.
像黄瓜和番茄，常常被人说是“美容的好朋友”。
Fruits like cucumbers and tomatoes are often said to be “good friends of beauty”.
我有一个同学很喜欢吃黄瓜，她每天都带一根黄瓜去学校，饿的时候就吃。
I have a classmate who likes to eat cucumbers very much. She brings a cucumber to school every day and eats it when she is hungry.
她的皮肤一直很光滑，看起来很健康。
Her skin has always been smooth and looks healthy.
大家都说她是因为喜欢吃蔬菜，所以才有这么好的皮肤。
Everyone says that she has such good skin because she likes to eat vegetables.
有的人想减肥，就会选择不吃饭或者不吃主食。
Some people who want to lose weight choose not to eat or not to eat staple foods.
其实这样对身体不好，很容易没有力气，还会伤害胃。
In fact, this is bad for your health. It will easily make you feel weak and will also hurt your stomach.
更好的方法是少吃肉，多吃蔬菜。
A better approach is to eat less meat and more vegetables.
蔬菜可以让人有饱的感觉，但又不会有太多热量。
Vegetables can make you feel full without adding too many calories.
比如晚饭的时候，如果用一大盘炒西兰花和米饭一起吃，就能吃饱，还不会长太多肉。
For example, at dinner time, if you eat a large plate of stir-fried broccoli with rice, you can feel full without gaining too much weight.
有的年轻人每天去健身房，他们也常常带沙拉当晚餐，里面有生菜、西红柿、胡萝卜，
Some young people go to the gym every day, and they often take salads for dinner, which contain lettuce, tomatoes, and carrots.
再加一点点鸡肉，这样身体有力气，还能保持好身材。
Add a little bit of chicken to give you strength and keep you in good shape.
我自己也有过这样的经历。
I have had such an experience myself.
大学毕业以后，我开始在办公室工作。
After graduating from college, I started working in an office.
每天坐很久，运动少，但是还是喜欢吃肉，特别是炸鸡和排骨。
I sit for a long time every day and do little exercise, but I still like to eat meat, especially fried chicken and ribs.
刚开始我没觉得有什么问题，可是过了半年，体重增加了八斤。
At first I didn’t think there was anything wrong, but after half a year, I gained eight kilograms.
每天上楼的时候都觉得很累。
I feel very tired every time I go upstairs.
后来我决定多吃蔬菜，少吃肉。
Later I decided to eat more vegetables and less meat.
我开始每天带午饭去公司，午饭里有米饭、一盘青菜和一点豆腐。
I started bringing lunch to the company every day, which consisted of rice, a plate of vegetables, and some tofu.
有时候晚上也只吃一碗蔬菜汤。
Sometimes I only eat a bowl of vegetable soup in the evening.
坚持了两个月，我发现体重慢慢降下来，走路也不觉得累了。
After sticking to it for two months, I found that my weight was slowly decreasing and I didn’t feel tired when walking anymore.
我觉得这是蔬菜带给我的好处。
I think this is the benefit that vegetables bring to me.
很多明星在接受采访的时候，也会说自己保持身材的方法，就是每天一定要吃蔬菜。
When many celebrities are interviewed, they also say that the way they stay in shape is to eat vegetables every day.
虽然我们不是明星，但是我们也可以学习这种习惯。
Although we are not stars, we can also learn this habit.
吃蔬菜不仅让身体轻松，还能让我们更有自信。
Eating vegetables not only makes the body feel relaxed, but also makes us more confident.
保持好身材，不只是为了外表好看，更是为了让身体更健康，生活更快乐。
Keeping in good shape is not only for good looks, but also for healthier body and happier life.
除了对身体有好处，吃蔬菜还有一个很大的好处，就是对环境更好。
Besides being good for your health, another big benefit of eating vegetables is that they are better for the environment.
因为养很多动物需要很多水、很多土地，还会产生很多污染。
Because raising a lot of animals requires a lot of water, a lot of land, and also produces a lot of pollution.
特别是养牛和养猪，需要很大的地方，还要给它们准备很多饲料。
Especially raising cattle and pigs requires a lot of space and a lot of feed.
为了这些饲料，人们要砍掉很多树，种很多粮食，这样会让土地变得很紧张。
In order to obtain these feeds, people have to cut down a lot of trees and plant a lot of crops, which will make the land very tight.
动物每天也会排出很多东西，这些东西如果太多，就会让水和空气变脏。
Animals also excrete a lot of things every day. If there are too many of these things, they will make the water and air dirty.
相比之下，种蔬菜就简单得多。
In comparison, growing vegetables is much simpler.
蔬菜需要的水比养动物少，土地也不需要那么大。
Vegetables require less water than raising animals and do not require as much land.
农民在地里种白菜、土豆或者胡萝卜，不会让空气和水受到太大的污染。
When farmers grow cabbage, potatoes or carrots in the fields, the air and water will not be polluted too much.
大家都知道，空气干净，水清澈，我们生活才会更舒服。
We all know that our lives will be more comfortable if the air is clean and the water is clear.
如果大家每天少吃一些肉，多吃一些蔬菜，就可以让地球更健康。
If everyone eats less meat and more vegetables every day, we can make the earth healthier.
我有一次去河北农村旅行，看到一大片的青菜田。
I once traveled to a rural area in Hebei and saw a large field of green vegetables.
农民告诉我，这些青菜只需要简单的浇水和阳光，就可以长得很好。
The farmer told me that these vegetables only need simple watering and sunlight to grow well.
而在不远的地方，有一个养猪场，那里空气很臭，水沟里也很脏。
Not far away, there is a pig farm where the air is very smelly and the ditches are very dirty.
养猪场的老板说，他们每天要用很多水来清理，还要处理猪的排泄物，非常麻烦。
The owner of the pig farm said that they have to use a lot of water for cleaning every day and also have to deal with the pig excrement, which is very troublesome.
我当时就觉得，种蔬菜对环境真的更好。
I thought at the time that growing vegetables was really better for the environment.
在城市里，我们可能看不到这么大的差别。
In the city, we may not see such a big difference.
但是我们每天在超市买的食物，背后都有一个故事。
But the food we buy every day in the supermarket has a story behind it.
如果我们选择买更多蔬菜，农民就会种更多蔬菜。
If we choose to buy more vegetables, farmers will grow more vegetables.
如果大家一直买很多肉，就会有更多的养殖场。
If people keep buying more meat, there will be more farms.
选择吃什么，不只是影响我们的身体，也会影响整个地球。
What we choose to eat not only affects our bodies, but also the entire planet.
有的人说：“我一个人吃肉多一点，没什么大问题。
Some people say, “It’s no big deal if I eat a little more meat.
”但是如果一百个人、几千个人都这样想，就会有很大的问题。
"But if a hundred or a few thousand people think this way, there will be a big problem.
空气会越来越脏，水会越来越少，天气也会越来越热。
The air will become dirtier, the water will become less and less, and the weather will become hotter.
科学家说，地球变热和养太多动物有关系。
Scientists say global warming is linked to raising too many animals.
动物需要的资源太多，还会产生很多气体，这些气体让天气越来越热。
Animals require too many resources and produce a lot of gases, which make the weather hotter and hotter.
我身边有一些年轻朋友，他们开始关心环境，所以决定少吃肉。
I have some young friends who have started to care about the environment and have decided to eat less meat.
他们不是完全不吃肉，而是一个星期只吃一两次肉，其他时间都吃蔬菜、豆腐和鸡蛋。
They don't completely avoid meat, but only eat meat once or twice a week, and eat vegetables, tofu and eggs the rest of the time.
他们说这样不仅身体更轻松，而且心里也觉得很好，因为他们知道自己在保护地球。
They say that this not only makes them feel more relaxed physically, but also makes them feel good because they know they are protecting the earth.
我也开始学习这种习惯。
I also started to learn this habit.
以前我每天中午都要点一份肉，现在我常常选择一份蔬菜饭。
I used to order a meat meal every day for lunch, but now I often choose a vegetable meal.
比如一份米饭加炒土豆丝或者炒西兰花。
For example, a serving of rice with stir-fried potatoes or broccoli.
吃完以后，我觉得一样很饱，而且心里觉得自己做了一件有意义的事。
After eating, I still felt full, and I felt that I had done something meaningful.
慢慢地，我发现这种选择并不难。
Gradually, I found that this choice was not difficult.
只要我们每个人都少吃一点肉，多吃一点蔬菜，我们的环境就会慢慢变好，
As long as each of us eats less meat and more vegetables, our environment will gradually get better.
空气也会更清新，水也会更干净。
The air will also be fresher and the water will be cleaner.
这样不仅我们自己会更健康，我们的孩子和孙子也能生活在更美好的地球上。
Not only will we be healthier, but our children and grandchildren will also live in a better planet.
在中国人的生活里，蔬菜一直都是很重要的一部分。
Vegetables have always been an important part of Chinese people's lives.
无论是南方还是北方，餐桌上总是会有几盘蔬菜。
Whether in the south or the north, there are always a few dishes of vegetables on the table.
人们常常说“饭菜要有荤有素”，意思就是饭桌上要有肉，也要有菜，但是菜一定要多。
People often say "meal should have both meat and vegetables", which means there should be meat and vegetables on the table, but there must be a lot of vegetables.
很多家庭每天做饭的时候，都会先准备蔬菜，比如白菜、菠菜、土豆、西红柿。
Many families prepare vegetables such as cabbage, spinach, potatoes, and tomatoes before cooking every day.
即使炒肉的时候，人们也会放一些蔬菜在里面，让味道更清爽。
Even when stir-frying meat, people will put some vegetables in it to make the taste more refreshing.
我记得小时候，每到晚上吃饭的时候，奶奶总会先炒一盘青菜，再做一碗番茄鸡蛋汤。
I remember when I was a child, every night when it was time for dinner, my grandmother would always fry a plate of vegetables first, and then make a bowl of tomato and egg soup.
肉也有，但是量不多，常常只是一点红烧肉或者一块鱼。
There is meat, but not much, usually just a little braised pork or a piece of fish.
奶奶说，人要多吃菜，少吃肉，才不会生病。
Grandma said that people should eat more vegetables and less meat to avoid getting sick.
那时候我还不太明白，只是觉得家里的饭菜总是有很多颜色，很好看。
At that time, I didn’t quite understand it, but I just thought that the food at home was always colorful and looked good.
长大以后，我才知道奶奶的习惯是很健康的。
When I grew up, I realized that my grandmother's habits were very healthy.
在北方，人们喜欢吃炖菜。
In the north, people like to eat stews.
炖土豆、炖白菜、炖萝卜，都很常见。
Stewed potatoes, stewed cabbage, and stewed radishes are all very common.
炖菜里面有肉，但是肉不会放很多，蔬菜才是主要的。
There is meat in the stew, but not a lot of it, the vegetables are the main focus.
冬天很冷，一大锅热炖菜让人觉得很温暖。
Winters are cold, and a big pot of hot stew makes people feel warm.
在南方，人们喜欢清炒的青菜，比如炒空心菜、炒豆苗。
In the south, people like stir-fried vegetables, such as stir-fried water spinach and stir-fried bean sprouts.
这些菜做法简单，但是味道很清淡，很健康。
These dishes are simple to prepare, but they are light in taste and very healthy.
无论南方还是北方，中国人都知道蔬菜的重要。
Whether in the south or the north, Chinese people know the importance of vegetables.
在中国的节日里，蔬菜也有很重要的地位。
Vegetables also play an important role in Chinese festivals.
春节的时候，家家户户都会准备很多菜。
During the Spring Festival, every household will prepare a lot of dishes.
有的菜是肉，有的菜是素。
Some dishes are meat, and some are vegetarian.
像“清炒豆芽”、“凉拌黄瓜”，这些都是过年餐桌上的常见菜。
Dishes like "Stir-fried bean sprouts" and "Cold cucumber salad" are common dishes on the Chinese New Year's table.
因为节日的时候，人们吃很多大鱼大肉，如果没有蔬菜，大家会觉得太油腻。
During festivals, people eat a lot of meat and fish, and if there are no vegetables, everyone will feel it is too greasy.
正是因为有蔬菜，节日的饭菜才更平衡，更让人舒服。
It is thanks to vegetables that festive meals are more balanced and comforting.
很多中国人还喜欢喝粥配小菜。
Many Chinese people also like to drink porridge with side dishes.
早上或者晚上，一碗白粥，加上一点咸菜、凉拌黄瓜或者炒青菜，就已经很好了。
In the morning or evening, a bowl of white porridge with some pickles, cold cucumbers or stir-fried vegetables is already good.
这种习惯让人觉得很轻松，不会太饱，也不会觉得肚子不舒服。
This habit makes people feel relaxed and they won’t feel too full or uncomfortable in their stomach.
老人常说，这样的饮食让人活得更长久。
Old people often say that this kind of diet makes people live longer.
我有一个朋友在广州，他家里每天晚饭都要有三道菜，其中至少两道是蔬菜。
I have a friend in Guangzhou. His family has three dishes for dinner every day, at least two of which are vegetables.
比如炒西兰花、炖冬瓜，再加上一点鱼。
For example, stir-fried broccoli, stewed winter melon, and a little fish.
他说，这样吃了几十年，全家人都很健康，老人身体很好，孩子也很少生病。
He said that after eating this way for decades, the whole family is healthy, the elderly are in good health, and the children rarely get sick.
我听了以后，非常羡慕，也开始在自己家里学着这样做。
After hearing this, I was very envious and started to learn to do this at home.
中国的饮食文化告诉我们，蔬菜不仅是身体需要的食物，也是生活中不可缺少的一部分。
Chinese food culture tells us that vegetables are not only food needed by the body, but also an indispensable part of life.
它让我们的餐桌更丰富多彩，让我们的身体更健康。
It makes our dining table more colorful and our body healthier.
只要我们每天都能坚持吃蔬菜，就能把这种健康的习惯传下去，让生活越来越美好。
As long as we can insist on eating vegetables every day, we can pass on this healthy habit and make our lives better and better.
✍️ Vocabulary & Examples - 词汇和例子
Let's learn a few useful and meaningful phrases from today's podcast!
蔬菜 (shūcài)
Meaning: vegetables
Explanation: Common foods like 青菜, 胡萝卜, 黄瓜, 土豆. Eating vegetables helps you feel light and healthy.
Example from the text: 吃蔬菜有很多好处，可以让我们更健康。
肉 (ròu)
Meaning: meat
Explanation: Often tasty and gives energy, but too much can be oily and make the body uncomfortable.
Example from the text: 很多人喜欢吃肉，但是吃太多肉对身体不好。
健康 (jiànkāng)
Meaning: health; healthy
Explanation: A key goal in the text—eating more vegetables helps you stay healthy.
Example from the text: 少吃肉，多吃蔬菜，这样身体才会更健康。
习惯 (xíguàn)
Meaning: habit
Explanation: A behavior you keep doing. The speaker builds a new eating habit.
Example from the text: 吃蔬菜已经变成我生活的一部分，我觉得这是一种很好的习惯。
少…多… (shǎo… duō…)
Meaning: less… more…
Explanation: A simple pattern to give advice about quantity.
Example from the text: 医生常常说，少吃肉，多吃蔬菜。
比 (bǐ)
Meaning: than; used for comparison
Explanation: Shows comparison between two things.
Example from the text: 为什么吃蔬菜比吃太多肉更好。
油 (yóu)
Meaning: oil; oily
Explanation: Too much oil may make you feel heavy or sick.
Example from the text: 肉里有很多油，油太多的时候，身体就会生病。
水分 (shuǐfèn)
Meaning: moisture; water content
Explanation: Vegetables have high water content, which helps the body feel comfortable, especially in summer.
Example from the text: 它们里面有水分，也有对身体很好的东西。
热量 (rèliàng)
Meaning: calories
Explanation: Vegetables are low in calories, helpful for weight control.
Example from the text: 蔬菜还有一个好处，就是热量不高。
身材 (shēncái)
Meaning: figure; body shape
Explanation: Many people eat more vegetables to keep a good figure.
Example from the text: 很多女孩子想要身材好，就会少吃肉，多吃蔬菜。
纤维 (xiānwéi)
Meaning: fiber
Explanation: Invisible in food but helps digestion and keeps the stomach comfortable.
Example from the text: 蔬菜里面有一种东西叫纤维，它看不见，但是对我们的肠胃很好。
便秘 (biànmì)
Meaning: constipation
Explanation: Not going to the toilet smoothly; eating vegetables can help prevent it.
Example from the text: 很多人因为不喜欢吃蔬菜，就容易便秘。
荤 / 素 (hūn / sù)
Meaning: meat dishes / vegetarian dishes
Explanation: A common Chinese idea: “有荤有素” — balance meat and vegetables.
Example from the text: “饭菜要有荤有素”。荤就是肉，素就是菜。
预防 (yùfáng)
Meaning: to prevent
Explanation: Eating vegetables can help prevent diseases like high blood pressure.
Example from the text: 如果每天吃一些蔬菜，就可以帮助我们预防这些病。
高血压 / 心脏病 (gāoxuèyā / xīnzàngbìng)
Meaning: high blood pressure / heart disease
Explanation: Illnesses related to eating too much oily meat; doctors suggest more vegetables.
Example from the text: 医生告诉他要多吃蔬菜，少吃肉。
凉拌 / 炒 / 炖 (liángbàn / chǎo / dùn)
Meaning: cold-mixed salad / stir-fry / stew
Explanation: Three easy cooking methods often used for vegetables in Chinese home meals.
Example from the text: 有时候是一盘炒青菜，有时候是一盘凉拌黄瓜；冬天…炖土豆。
环境 (huánjìng)
Meaning: environment
Explanation: Eating fewer meat products and more vegetables is better for the Earth.
Example from the text: 除了对身体有好处，吃蔬菜还有一个很大的好处，就是对环境更好。
汤 (tāng)
Meaning: soup
Explanation: Simple and healthy, e.g., 番茄鸡蛋汤 (tomato & egg soup) or 冬瓜汤.
Example from the text: 她每天早上喝一碗番茄鸡蛋汤。
变得 / 感觉 (biànde / gǎnjué)
Meaning: to become / to feel
Explanation: Useful verbs to describe changes and feelings after changing diet.
Example from the text: 过了半年，他的身体变好了，精神也更多了。
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