Eating vegetarian diet is healthy

Vegetarian health is advocated by health experts. Vegetarian foods contain more unsaturated fats, vitamins, and crude fiber than foraging. This is beneficial to the body's absorption, but it is not enough to only eat vegetarian food. The vegetarian diet is not a ban on meat. Instead, they advocate vegetarianism. Scientific and rational diet deployment is the key to health.

Eating vegetarian diet is healthy

Eat quail and vegetarian:

Regarding the type of daily diet, some people advocate eating quail, while others advocate vegetarianism. People who eat crickets believe that animal foods provide the body with high-quality protein and fat, which greatly promotes the development of the human brain and body. Therefore, foraging can make people strong and energetic. Vegetarians believe that vegetarian nutrition is easy to absorb, that vegetarians are blood-thirsty and calm, and that they can reduce the absorption of animal toxins and delay aging.

From a nutritional point of view, foraging and vegetarianism have their own advantages and disadvantages: In terms of nutrient content, protein, calcium, and fat-soluble vitamins are found in more food than vegetarian foods, while unsaturated fatty acids, vitamins, cellulose, and some Alkaline elements are richer than foraging.

No matter vegetarian or foraging, it is an indispensable food for human beings. Vegetarians have the benefits of vegetarianism. Foraging also has the magical effect of foraging. The essence of healthy and longevity lies in the proper combination of nutrition, not in eating or eating vegetarian food. Paying attention to the absorption and matching of nutrition is a sign of modern civilization and an important part of diet culture. There is no need to treat yourself badly on the diet. The correct diet does not lie in discarding or discarding vegetarian food. Instead, it should be a balanced diet with reasonable balance.

Vegetarian and human health

Vegetarian food contains more crude fiber. Although it is not a nutrient, it is also essential for human health. Cellulose can swell and swell, giving people a sense of fullness and not overeating. Cellulose promotes gastrointestinal motility, enhances digestion and excretion, rapidly excretes metabolites, reduces body absorption of toxic substances, and reduces constipation. The incidence of gastrointestinal diseases such as colorectal cancer, rectal cancer, and phlegm. Some cellulose can also synthesize b vitamins such as myo-inositol and pantothenic acid in the decomposition of intestinal bacteria, which can be absorbed and utilized by the body. Dietary fiber can also ease the absorption of carbohydrates and have a preventive effect on diabetes.

According to nutritionists, vegetarian food can also be used for beauty. Eating more vegetables can increase vegetable fat and keep skin smooth. This is because the alkaline substances and vitamins in vegetables have the function of regulating the metabolism of blood and sweat glands and can strengthen skin nutrition. Linoleic acid in vegetable fats is an ideal skin cosmetic agent, in which vitamin E can prevent skin dryness; Vegetarian can also make people keep their hair bright and soft. Regardless of summer or other seasons, eating more vegetarian food is beneficial. But meat is also necessary. The key lies in how to match it properly. Someone put forward a ratio of 3:1, that is, three vegetables and one meat, which is beneficial to health care and beauty.

Vegetarian food nutrition:

Commonly-used vegetarian foods can be roughly divided into processed products such as soybeans and wheat, and natural vegetable and fruit ingredients. Its nutritional value is as follows:

Processed products: vegetarian processed products are basically made of soybeans, wheat milled into powder, added with mushrooms, kelp, konjac and other materials, and imitated a variety of meat, seafood and other foods made of the taste, with plant protein, Vitamins, minerals, etc. are rich in nutrients and are cheaper than meat, reducing the intake of fats and cholesterol (but beans should not be over-fed, so as to avoid excessive uric acid).

Natural fruits and vegetables: Naturally grown vegetables and fruits are naturally fat-free, rich in minerals, vitamins, and water. They also have a wide variety of fruits and vegetables, and they can enrich vegetarian dishes. For example, carrots commonly used in vegetarian dishes are rich in vitamin A and potassium, calcium, phosphorus and other minerals, and the role of dietary fiber has a good effect on maintaining normal blood pressure and cholesterol.

The dangers of eating vegetarian food for a long time:

Vegetarian foods are low in calories, poor in protein and fat, and they are prone to malnutrition due to their long-term vegetarian diet.

The dietary structure of the Chinese people is dominated by carbohydrates, and the intake of protein and fat is far lower than in Western countries. Surveys have shown that most people in China suffer from a general lack of protein, calcium, and riboflavin in their diets. Nutritionists believe that increasing protein intake is an important part of improving China's diet. Obviously, this also shows the unscientific nature of long-term food.

Lack of protein, fat and unsaturated fatty acids

Protein is the main raw material for the construction and repair of human cell tissue; fats produce high calories; unsaturated fatty acids are more known as “food for the human brain” and are important for promoting intellectual development. Girls who are often vegetarian are often delayed in menstruation, and vegetarian female athletes are prone to secondary amenorrhea.

Affect the absorption of vitamins

Lack of fat in foods can affect the absorption of fat-soluble vitamin A, vitamin E, and vitamin K. Lack of vitamin a is prone to night blindness and respiratory tract infections; lack of vitamin d is prone to rickets and osteoporosis; lack of vitamin e can cause hemolytic anemia, seborrheic dermatitis and amino acid metabolism disorders, and reduced immunity; lack of vitamin k can cause Spontaneous bleeding; long-term diet can also easily lead to vitamin B12 deficiency, leading to pernicious anemia and neurodegeneration.

Lack of trace elements

The essential trace elements, such as zinc, calcium, and iron, mainly come from foraging. The main source of zinc is animal food. In the diet, 80% of calcium comes from milk and 80% of iron comes from meat and eggs. Vegetarian foods contain very little zinc, calcium, and iron, but they contain more phytic acid and oxalic acid, which can hinder the absorption of trace elements such as zinc, calcium, and iron. For example, oxalic acid contained in Spinach can bind calcium in tofu to calcium oxalate and cannot be absorbed by the body. Therefore, long-term vegetarians are prone to some diseases caused by the lack of trace elements. Zinc deficiency can cause anorexia, pica, hypofunction, and infertility; calcium deficiency can cause rickets in children and osteoporosis in the elderly; iron deficiency can cause anemia and affect mental development in children.

Small recipes:

Frozen tofu soup

The golden needle, also known as day lily, is rich in carotene, iron, and vitamins. It is an important food for blood circulation of blood (blood-enriching products). Among them, potassium can calm dampness, heat and diuresis, and calcium and phosphorus can calm the nerves. Therefore, it is also known as Wu Youcao. .

[Materials] 2 pieces of frozen tofu, 50 grams of lily, 15 grams of mustard, 80 grams of mushroom, 30 grams of Coriander

Seasoning a: 6 cups of soy soup; b: 1 tsp salt; c: 1 tsp pepper

[Production]

● Thaw frozen tofu, wash with water, drain water, cut into small pieces or cut into thick slices; cut golden needles and velvet mushrooms, wash and drain them separately, cut half of golden mushroom; cut small pieces of mustard, wash coriander and cut small pieces. .

● pour a pot into the pot, add frozen bean curd until tasty, add the needle, mushroom, mustard and b material in order to boil, and put it into a bowl, sprinkle with Parsley and c material.

Eat vegetarian nutrition guarantee:

The diet of vegetarians is mainly based on plant-based foods. Some of them do not eat or eat animal foods but only eat plant-based foods; some do not eat one or several types of meat foods.

The protein content of plant foods is low, but the quality is not high; there are many inorganic salts, but the bioavailability is low; the vitamin content is not comprehensive, lacking certain fat-soluble vitamins and water-soluble vitamins. Therefore, vegetarians who have been using plant-based foods for a long time are prone to nutritional deficiencies if they do not pay attention to nutrition. How can vegetarians avoid healthy nutrition by avoiding nutritional deficiencies?

Use of protein complementarity

In nature, the amino acids of food proteins have a complementary phenomenon. That is, a kind of food lacks certain amino acids, while in another food, the content of this amino acid is extremely abundant. When the two are used together, they will have the effect of complementing each other. In vegetarian diets that lack animal foods, beans, nuts, and other foods with high protein content can be used as protein sources. Different kinds of foods with restricted amino acids are mixed and used to complement each other with proteins to avoid the lack of essential amino acids. If you eat beans, eat Corn or rice; eat peanuts when eating wheat flour. The most common red bean rice, mung bean rice, rice porridge, steamed stuffed buns, dumplings, etc., are all good nutrition combinations.

Vitamin supplements

Eat the right amount of dried fruit and add sun time to supplement vitamin d. For those who have signs of vitamin b2, vitamin b12 deficiency and those who have symptoms, such as angular cheilitis, dermatitis, etc., under the guidance of a doctor can take a certain dose of vitamin b2, vitamin b12 preparations.

Increase the absorption rate of calcium and zinc

Eat fermented foods such as steamed bread and beer. Fermentation can decompose plant acids in plant foods and increase the utilization of calcium and zinc in foods. Rye meal can also be added to noodles, because rye contains more phytase, which can break down phytic acid, destroy the combination of phytic acid with calcium and zinc, and increase the absorption rate of calcium and zinc.

Choose a variety of foods

Pay attention to choose a variety of foods, the more types of food, the easier it is to meet the various nutrients the body needs. Can eat more seeds, tea and so on. Some mushrooms, edible fungus, and kelp can also be added to make the nutrient intake more comprehensive and balanced, which is beneficial to the health of the body. In addition, some efforts are made in the production of soy products, not only to preserve the characteristics of vegetarian food, but also to imitate the color and flavor of chives to increase people's appetite.

Tips: A scientific and reasonable recipe for vegetarianism is the healthiest diet method. Eating light food or light vegetarian can not maintain the body's nutritional needs.