06. 飲食多樣，讓素食更有活力 ??

拿日常飯菜做個舉例，如果三餐總是清粥小菜，很容易吃單一。而有意識搭配不同豆制品、堅果、深色蔬菜、全谷類，不僅口味豐富，營養也更均衡。像一碗雜糧飯配涼拌豆苗，加點烤堅果碎，就是很好的組合。

偶爾為自己換換口味，多樣化吃法其實是一種生活樂趣，也是健康的加分項。

07. 案例分享：他們這樣做，健康補齊每一環 ?????

文獻參考

1. Craig, W. J. (2009). Health effects of vegan and vegetarian diets. The American Journal of Clinical Nutrition, 89(5), 1627S-1633S.
2. Herrmann, W., Schorr, H., Obeid, R., & Geisel, J. (2003). Vitamin B12 status, particularly holotranscobalamin II and methylmalonic acid concentrations, and risk of vitamin B12 deficiency in vegetarians and vegans. American Journal of Clinical Nutrition, 78(1), 131–136.
3. Reynolds, A. N., Akerman, A. P., & Mann, J. (2020). Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Medicine, 17(3), e1003053.