Vegetarian nutrition experts recommend a balanced approach

A vegetarian: a very good very popular

Encounter a certain female at the table the "I vegetarian," the statement, people will no longer make a fuss. At present, the vegetarian movement in the global Yuegua Yue Sheng, especially women (female food) vegetarian increasing proportion of women in developed countries, accounting for 10% of the vegetarians can be a vegetarian, have become fashionable. Many older (old-age food) because of fear of cardiovascular disease who have joined the team. Many people believe that vegetarian diet can lose weight (diet food), preventing disease, prolonging life, and animal food products to avoid many of the pollutants.

Second, what benefits can get vegetarian

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3, unscientific, but the body healthy vegetarian

Vegetarians may be more likely than non-vegetarians the lack of certain nutrients, such as iron, zinc and vitamin (vitamin food) B12 and so on. Among them, refused to eat eggs and milk "strict vegetarian" more dangerous. In the diet, meat, offal and animal blood is the best source of iron, while the iron is difficult to be vegetarian in the human body absorption; zinc in animal foods among the rich and the absorption rate is high; vitamin B12 only found in animal food (including eggs and milk), fungi foods and fermented food in a vegetarian diet does not contain this vitamin. The absence of iron and vitamin B12, it will lead to abnormal hematopoiesis, people are frail. With men (male food) compared to women's monthly menstrual cramps due to loss of tens of milliliters of iron, should pay special attention to dietary iron (iron food) and vitamin B12 supply.

Fourth, be a healthy and happy vegetarian

If we really set an example the beginning of vegetarian may be a lot of people will not to be moved, because for many people, usually the type of vegetarian food, and with very limited understanding, if the poultry meat are excluded, can eat the food Type the pickings are slim. Life, indeed there are some vegetarian or Buddhist friend, there is no reasonable arrangement, after the vegetarian diet, food variety is too monotonous, leading to the body weight loss, physical decline, etc., causing friends and family concerns and vegetarian misunderstanding. In fact, to eat no matter what the right mix of diet, to ensure the supply of nutrition is very important. Because good health, abundant energy is that we study, work and repair relief Road's "liberation capital", we should cherish it, so we must not only understand the vegetarian interests, prefer vegetarian meals, but also learn how to become a vegetarian and strive to be healthy vegetarians.

5, it is recommended incremental approach vegetarian

Vegetarians can be divided into two categories: one category is "extended vegetarian" or "egg-vegetarian", and the other is a "strictly vegetarian."

Generalized vegetarians just do not eat meat and fish, but they can tolerate cow's milk and eggs. As the eggs and milk protein (protein food) were higher than those of fish, meat, which is rich in a variety of vitamins and minerals, and the "egg-vegetarian" in nutritional intake on less affected. Through beans, soy products, eggs, dairy products and grains to obtain adequate protein.

"Strict vegetarian," they not only does not eat fish, meat, and does not eat eggs and milk.

Daily Nutrition Network's chief nutritionist recommends that you: Decisions vegetarian before may wish to try a broad vegetarian for some time, consider a strict vegetarian.

6, reasonable vegetarian "Cross Mnemonics"

Experts point out that vegetarians have to pay attention to nutrition, mix with a reasonable vegetarian diet for health is beneficial. Would like to enjoy the benefits of vegetarianism, we must fully understand the vegetarian nutrition with the knowledge, in order to avoid the risk of nutritional deficiencies.

There is a very easy to remember formulas reasonable diet, that is: "One, two, three, four, five, red, yellow, white, green, black." There are only two sentences, 10 words, it is easy to remember. Must not underestimate it, which the World Health Organization in 1992 in Victoria, Canada at the International Heart Health Conference, entitled "Victoria Declaration" proposed "reasonable diet," the formulas, it is then a reasonable proportion of food types and made a summary, we remember that it mastered the essence of scientific and rational diet.

1, let us talk about "One, two, three, four, five" mean.

"One" refers to a bag of milk to drink every day, and its main purpose is calcium (calcium foods). This is of course against the whole world to say, for us yellow people, 70% of the people can not digest (digest food) milk in lactase, so drink soy milk instead of words is also possible, but the amount should be increased to two bag. Calcium can also buy a separate product.

"Two" is 250-350 grams of carbohydrates, the equivalent of 62-82 staples. For everyone, this is 62-82 is not fixed. For example, some young people who do manual labor may be a meal we should eat a half kilogram; while some of the workload of a very relaxed girl, probably 22 meal staple food is enough. To adjust their own circumstances, you can also play a role in weight control.

"Three" refers to one-third of high-protein. Protein can not be too much nor too little, like the right. One is 22 and a half or two soy bean curd, or a large egg.

"Four," What does that mean? Four lines, namely, "there is no sweet crude and refined did not salty, and 345 tons Qi Bafen eat." Fine grain mix of three or four times a week to eat coarse grains (coarse grain food), corn flour , the old corn, sweet potato these. Three, four, five ton refers to the number of meals eaten per day, as well as it is important to pay attention not to eat too full to eat Qi Bafen eat the most appropriate.

"Five" is 500 grams of vegetables and fruits (fruit food), equivalent to 82 vegetables (vegetable food) 22 fruits, vitamin supplements and cellulose (cellulose food), can play to prevent cancer (cancer food) effects.

2, let me talk about the "red, yellow, green, white and black."

"Red" is a tomato a day. Men should pay special attention to a tomato a day can reduce 45% of prostate cancer. Cooked tomatoes to eat better, because the tomatoes are fat-soluble. If the depressed person, eat red peppers can be improved mood, and red pepper to reduce anxiety and improve mood thing.

"Yellow" generally refers to vitamin A, vegetables, including carrots, watermelon, sweet potato, old corn, red pepper, etc., or simply called red and yellow vegetables, which contain more vitamin A.

"White" is the oat flour, oatmeal. Oatmeal is not only lower cholesterol, lower glycerol (oil food) 3 fat, but also for diabetes (diabetes food), weight loss particularly good, but oatmeal pass stool, is particularly good coarse grains.

"Black" is a black fungus. Black fungus this thing particularly well, it can reduce blood viscosity. Black fungus eat 5-19 grams a day, equivalent to a pound of black fungus eat 50-100 days, once a day to eat that soup can cook.

In short, reasonable diet is that these two sentences, 10 words: "One, two, three, four, five, red, yellow, green, white and black." Remember this cross formulas, we have the general direction of the nutrition would not have problems. In addition, as vegetarians should pay special attention to the diversity of foods, in addition to ordinary people perceived vegetables, tofu outside, such as straw mushroom, shiitake mushrooms (shiitake mushroom food), Flammulina velutipes and other types of mushrooms; peanuts, melon seeds, walnut, almond and other dried fruits; laver, kelp and other non-aquatic animal, as well as bamboo shoots, konjac, bamboo sun so local characteristics of food, the disk can become vegetarian cuisine. Just a little effort to better understand what, in practice what, vegetables can also be appetizing and tasty, nutritious and tasty.

3, reasonable vegetarian other recommendations

1, multi-vitamin C supplement diets which promote iron absorption, such as green peppers, cauliflower, green leafy vegetables, tomatoes, etc.

2, and second, pay attention when cooking with the wok, multi-seasoned with vinegar and lemon to help iron dissolution and absorption;

3, Third, eat more fruits rich in vitamin C, such as jujube, citrus, etc.

4, to get enough zinc, require frequent eat nuts, oilseeds type of food, such as sunflower, hazelnut, black sesame and so on.

5, vitamin B12 through fungi to supply food and fermented soybean products, including mushrooms, shiitake mushrooms, edible fungus, as well as miso, fermented bean curd, tempeh, fermented glutinous rice and so on.

6, multiple intake of soy, various nuts and green leafy vegetables, is to obtain a good way of antioxidants.

7, eat sweets, cooking light, whenever possible, replaced by a variety of coarse grains, refined grains of white rice noodles and can help to promote health, to maintain the proper body weight.

Finally, a food treatment as the end of the song, urging everyone to become a healthy vegetarian!

Spa cuisine Song

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Soybean Puzzle by effort, Qu-han-shu stomach a few ginger.

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Laver heat solution bad breath, loose silt swelling kelp good.

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Yam solid spleen also kidney, melon thin Moisture strong.