The concept of vegetarianism varies from person to person
The spring is windy and rainy, the climate is dry, and the temperature changes are erratic.
Decreased immunity and defense functions of the human body, easily causing some common diseases in spring.
Therefore, a reasonable adjustment of the diet is suddenly very important.
How can I eat the nutrition and improve my immunity?
After that, the family has specially collected health information about spring diet and health care to help you survive this spring.
It’s no surprise to meet a woman’s statement that “I’m vegetarian” at the table.
At present, the vegetarianism is growing more and more globally, especially the proportion of female vegetarians. In expanding women, vegetarians can account for 10%, and vegetarianism has become a fashion.
Many older people join the team for fear of cardiovascular disease.
Many people believe that vegetarian diet can lose weight, prevent disease, prolong life, and avoid many pollutants in animal foods.
So, what are the benefits of vegetarianism for health?
Will long-term vegetarianism cause nutritional deficiencies?
Experts pointed out that vegetarian diet should also pay attention to nutritional mix, and a reasonable vegetarian diet is good for health.
To enjoy the benefits of vegetarianism, you must fully understand the nutritional mix knowledge of vegetarian diets in order to avoid the danger of nutritional deficiencies.
The concept of vegetarianism varies from person to person in different countries. It means different things to different people. Vegetarians can be simply vegetarian, that is, do not eat any animal food, do not drink milk, do not eat fish, or eat eggs.The vegetarians of milk, even some people eat fish, also call themselves vegetarian.
Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering at China Agricultural University, said that vegetarians can be divided into two categories: one is “generalized vegetarians” or “egg veggies”, but they do not eat meat and fish, but canAccept milk and eggs.
Because egg and milk have higher protein content than fish, meat, and many vitamins and minerals, “egg vegans” are less affected by nutrient intake.
The other type is “strict vegetarians” who don’t eat fish or meat at all, and don’t eat eggs and milk.
It is too difficult for these people to get enough nutrition.
Most people tend to think that vegetarians are prone to lack of protein.
Usually only “general vegetarians” who do not eat meat can get enough protein through beans, soy products, eggs, dairy products and cereals.
Strict vegetarians need to absorb a considerable amount of beans and soy products to ensure protein supply.
Vegetarians are not the only ones who have no harm. Vegetarians may be more prone to certain nutrient deficiencies than non-vegetarians, such as iron, zinc and vitamin B12.
Among them, the “strict vegetarian” risk of not eating eggs and milk.
In the diet, meat, viscera and animal blood are the best sources of iron, while iron in vegetarian diets is difficult to be absorbed by the body; zinc is abundant in animal foods and has high absorption rate; vitamin B12 is only found in animal sex.Foods (including eggs and milk), fungi and fermented foods are generally excluded from vegetarian diets.
If iron and vitamin B12 are lacking, the hematopoietic function will be abnormal and the body will be weakened.
In proportion to men, women lose a few tens of milliliters of iron due to monthly menstrual cramps, and special attention should be paid to the supply of iron and vitamin B12.
Although vegetarians are prone to certain nutrient deficiencies, some ingredients are not easily deficient, such as potassium, magnesium, calcium, vitamin C and supplemental fiber, Professor Fan Zhihong said.
Because these ingredients dissolve in vegetarian diets, tofu and milk are the best sources of calcium, and beans, vegetables and fruits are excellent sources of potassium and magnesium.
How can vegetarians give some advice on how to ensure that vegetarians are guaranteed enough nutrition?
To get enough iron, one should always eat vitamin C vegetables, such as green peppers, cauliflower, green leafy vegetables, tomatoes, etc., so that the vitamin C promotes iron absorption; the second is to use iron pot for cooking, use vinegar and lemonTo season, help the dissolution and absorption of iron; the third is to eat more vitamin C fruits, such as dates, citrus and so on.
To get enough zinc, you need to eat some nuts, oilseeds, such as sunflower seeds, hazelnuts, black sesame seeds, etc.
Vitamin B12 can be supplied through fungi and fermented soy products, including various mushrooms, mushrooms, fungus, etc., as well as bean paste, sauce tofu, cardamom, and glutinous rice.
If you are not a strict vegetarian, it is best to eat eggs, milk and dairy products every day.
Dairy products can provide calcium, B vitamins and proteins, as well as some saturated fatty acids.
Eggs provide protein, B vitamins and a variety of trace elements.
More intake of soy products, a variety of nuts and green leafy vegetables, is a good way to get antioxidants.
Vegetarians should also pay attention to controlling the total energy ingestion, especially white sugar, cooking oil injection, eating less sweets, cooking light, trying to change the white rice noodles into various coarse grains and grains, which is conducive to promoting health and maintaining convenient weight.
In short, vegetarian food itself is not considered a healthy lifestyle, and only a vegetarian diet with a balanced and balanced nutrition can benefit people’s health.