Vegetarianism has many benefits, not only environmental protection and health, but also very nutritious.
The benefits of vegetarianism:
1. Vegetarian food can help you eat more natural food.
Romano said that reducing your intake of meat and dairy products will force you to innovate your intake of agricultural products and whole grains. She said: "You may get more colors and all kinds of fruits, vegetables and whole grains, each with its own advantages."
2. You will reduce the intake of saturated fat.
Saturated fat-a fat that increases cholesterol and may cause heart disease-is mainly found in animal products, such as meat and cheese. Romano explained that vegetarians will automatically reduce your food intake.
Your risk of chronic diseases will be reduced.
Romano said that part of the reason is the low content of saturated fat. "Any plant-based diet is extremely beneficial to the heart." "A large number of studies have shown that more plant-based diets are related to reducing the risk of chronic diseases such as heart disease, cancer and diabetes."
4. You can do more.
Romano said: "Vegetarianism really needs more attention to ensure that you get all the proper nutrition you need." Although this may be a challenge for some people, it also means that you may eventually prepare more of your own food-this is one of the easiest ways to reduce unnecessary fat, calories and additives.
You will make the earth healthier.
Studies have shown that a plant-based diet is more beneficial to the environment than a meat diet, because raising animals as food requires a lot of energy, land and water. By reducing meat, you can also reduce your carbon footprint.
As long as you pay attention to reasonable nutrition, your body will get better and better.
Food should be varied and balanced.
There are many kinds of non-meat foods on the market. The daily diet should be matched with cereals (whole grains, miscellaneous beans, potatoes and taro), soybeans and their products, dark vegetables, fresh fruits and nuts. Mushrooms and seaweed should be included in the menu, and milk and eggs can help ensure balanced nutrition.
The intake of key nutrients is very important.
Vegetarians should pay special attention to the daily intake of protein, vitamin B 12, vitamin D, iron, zinc, calcium, iodine and Omega-3 fatty acids. Choose foods with high nutritional density and regularly supplement nutrition. Nutrilite Bilijian tablets, Nutrilite plant protein powder and other nutrients are often carried around, which is more conducive to nutrition and health.
You must be able to cook to be nutritious.
Cooking methods affect taste and nutrition. Vegetarian food can be healthy and delicious, with perfect ingredients and proper cooking skills.
Edible oil should be high oleic acid type (such as olive oil and tea seed oil), and salad should be high linolenic acid type (linseed oil, perilla oil and sesame oil). ), and the ratio of linolenic acid to linoleic acid should be less than1:4;
The nutritious cooking method is to cook more and fry less. If frying temperature is high and time is long, nutrition will be greatly lost. Cooking in a large pot will help you lock in more nutrients.
Less oil, less salt and less sugar is an eternal health principle; Adding some lemon juice or vinegar during cooking is easier to help the absorption of minerals;
Vegetables rich in oxalic acid (spinach, amaranth, coriander, wild vegetables, etc. Blanch water before eating, which not only removes oxalic acid, but also avoids astringency;
The intake of coarse grains 2-3 times a week can replace some white rice and flour, and the staple food should pay attention to the collocation of coarse and fine grains;
Grains, beans and seeds rich in phytic acid should be soaked, germinated or fermented before eating.
As a vegetarian, these mines should not be trampled.
If you want to harvest good skin and appetite from vegetarian food, bury these heavy taste traps and don't step on the thunder.
Avoid greasy: Do you go to the vegetarian restaurant to "drink oil" every day? The advantage of being a vegetarian is that you can digest quickly and have no burden. Eating too much oil will not only put pressure on the digestive system, but also increase blood lipids and cholesterol;
Avoid heavy taste: vegetarianism means enjoying the simplicity of nature. If you must add salt, it is best to use coarse salt;
Avoid pickled food: under no circumstances will we advocate heavy taste;
Drink less coffee or tea: coffee or tea will greatly hinder the absorption of iron, or drink more boiled water;
Don't be greedy for snacks and junk food: it's harmful and not beneficial.
The food culture is profound. Vegetarianism is not only popular, but also attaches importance to health, returns to nature, and can lose weight by the way. If you are interested, you might as well stick to it and give it a try.