Gua friends can't wait to add the word "Buddha" to all nouns, as if they can keep up with the trend of the times. After all, "everything goes with fate" ~
(Three Buddhist Companies)
As a member of the "Buddha Team", I have always followed the basic principles of the "Buddha Team". It doesn't matter if you work more, it doesn't matter if you work less. I can stay at home or go surfing during the holidays. ...
However, geese can't "Buddha" only from the perspective of "eating". In order to "eat", this series should be carefully planned and studied every time.
(Be a delicate pig girl)
Besides, isn't the combination of "eating" and "Buddha" a vegetarian? Looking forward to adding chicken legs every day. I can't stand-
"How to keep nutrition without eating meat?"
"Don't you want to draw a line with health if you don't eat meat?"
All wet!
This year's newly published Dietary Guidelines for American Residents (20 15-2020) gave me a blow: egg-milk vegetarian diet has been officially regarded as a healthy diet mode, and there are specific healthy collocation schemes.
For a long time in the past, vegetarianism has been regarded as a marginalized or even religious behavior, which has always appeared with a very rigid impression:
Gee, are you a Buddhist?
Vegetarian? Is it because of losing weight? Dieting is bad!
Won't you be malnourished if you don't eat meat
I heard that if you don't eat meat, you will be short of blood, right?
Is the meat spicy and cute? How can you not eat?
At this time, many vegetarians often fly over the huskies at 1000, which shows that I just don't want to eat meat. Is there something wrong?
Ok, this time I will use the latest American 20 15-2020 five-year meal plan. Oh, no, this is a dietary guide, which gives a hard explanation of why vegetarianism is officially regarded as a healthy diet.
1 Why can you be healthy without eating meat?
There is only one principle for a healthy diet: to eat all the nutrients the human body needs-
Omnivorous food is ok, so is vegetarian food.
Nutrition in meat can be replaced by plants and egg milk;
Vegetarian food can well avoid the adverse effects of red meat and processed meat on health;
Benefits of vegetarianism: more dietary fiber and calcium;
Disadvantages of vegetarianism: less vitamin D (it doesn't matter, we have the sun);
So in a word: as long as it is properly matched, there is no nutrition without meat.
What are the benefits of not eating meat?
For many people who like to eat meat, there must be enough reasons to convince them that not eating meat is not a religious, emotional or even "performance" behavior, but it does have scientific benefits.
In this American dietary guide, it is clearly pointed out that the benefits of not eating meat are:
Reduce the risk of cardiovascular disease;
Reduce the risk of obesity, type 2 diabetes and some cancers.
At the same time, another study pointed out that lean meat and poultry meat are beneficial to improve the overall dietary quality. This is why in most people's common sense, it is better to always eat lean meat.
So we can draw a very clear conclusion-
It doesn't matter if you don't eat meat, but you must eat high-quality protein, a key mineral, which is a great challenge to your vegetarian diet.
Eating meat can certainly be healthy, but you have to eat in moderation and choose lean meat, poultry and seafood at the same time.
How to become a vegetarian to eat healthily?
To know how to eat vegetarian food well, of course, you must first know what you will lose if you don't eat meat.
Meat includes red meat (meat of mammals), white meat (poultry and fish) and all seafood.
Vegetarianism here refers to a non-strict vegetarian model, which can eat eggs and milk.
(The strict vegetarian model refers to "veganism", that is, we should not only avoid eating meat and dairy products, but also avoid using products that have caused pain to animals, such as leather shoes. )
Protein, iron and zinc can be supplemented by eating more beans, green leafy vegetables and nut seeds.
Vitamin B 12 and vitamin d can only be supplemented by non-plant eggs and milk, and the effect is not good.
Environmental protection agency
I am known as "vascular scavenger", which can regulate blood lipid, reduce blood viscosity, lower blood pressure, and protect cardiovascular and cerebrovascular health and renal function. I am known as the "patron saint of kidney", which has the functions of tonifying kidney and strengthening yang, relieving fatigue, reducing blood fat, softening blood vessels and improving immunity.
docosahexenoic acid
Strictly speaking, EPA and DHA are not available from vegetarians. Flaxseed and nuts only contain precursors to synthesize these two unsaturated fatty acids, so vegetarianism is a great challenge to EPA and DHA.
Of course, eating meat instead of deep-sea fish also faces this problem, so supplementing fish oil may help this unbalanced diet.
Therefore, in the case of not eating meat, we must add some foods to meet the gap between nutrition and energy, such as soybeans, whole grains, nuts, seeds, eggs, milk and nutritionally fortified cereals (preferably fortified iron, vitamin D and vitamin B 12). Not many people think it is customary to eat staple food instead of meat.
Because less meat is definitely not as simple as "less calories", but the lack of the above key nutrients. It is necessary to prescribe the right medicine instead of patting your head to eat rice.
Is it feasible for children and pregnant women to be vegetarian?
For children and pregnant women, this group of people is different from ordinary adults, and their nutritional needs have comprehensive characteristics.
For developing babies, pregnant women who give birth to life and lactating women who synthesize breast milk, breast milk is the most important food for babies and some essential nutrients, such as iron, DHA, EPA and protein. Due to the needs of physical development, it is relatively more than that of ordinary adults.
However, the content of these nutrients in plant-derived foods is very small, the quality is very low, or even not (such as DHA and EPA).
So if you don't eat meat, you must look for these nutrients in plants through very strict collocation.
However, the utilization rate of iron and protein from plants is low; The synthesis rate of DHA and EPA is also not high, which easily leads to malnutrition, thus affecting development.
This is why people usually think that children, pregnant women and lactating mothers are not suitable for vegetarianism.
For children and pregnant women, it is not inappropriate, but it is too difficult to be a vegetarian. Without guidance and a good food supply environment, it is difficult for ordinary people to eat healthily.
Then there must be smart friends who will say: then I am a vegetarian and eat iron supplements, protein powder and fish oil at the same time. Isn't it "one-click installation"?
Nowadays, dietary supplements are very developed. Almost only you don't know what you need to supplement, and there is nothing you can't supplement. Even the precise magical tonic such as lysine has become popular in the children's health care products market, so many vegetarians will make up for it through the simple and rude method of "medicine supplement". So what is the truth?
The scientific fact is:
At present, there is no strong evidence that supplements will bring health benefits;
A single supplement is definitely not as comprehensive and rich as the whole food.
Therefore, it can be said with certainty that a healthy diet is always the first choice, and the tonic used for "medicine supplement" is the second choice when "healthy diet is really not good".
The correct attitude towards vegetarianism
In fact, many people's understanding of "vegetarianism" still stays at the level of Buddhist fasting. As we all know, vegetarianism is actually a healthy lifestyle choice.
If you decide to start a vegetarian diet, you should have a correct attitude (vegetarianism for religious reasons is out of the discussion):
If you want to be a vegetarian, please be a vegetarian. Please refuse those dishes whose flour is covered with heavy oil, sugar and salt. Self-deception, it is better to chew a chicken leg at once.
Vegetarians need a better diet to achieve a healthy and balanced diet, so you need to eat more beans, nuts, seeds and egg milk.
If you can't get these ingredients easily due to limited dietary conditions, it's best not to use vegetarian food.
The biggest misunderstanding that vegetarians need to avoid is to fill the energy gap with polished white rice and white flour.
If you feel hungry because there is no meat to eat, eat two more steamed buns, which is a self-destructive diet.
If you don't want or have no conditions to accept vegetarian food, you can start by reducing or even quitting red meat and eat poultry and seafood instead. Reducing the consumption of red meat is not only beneficial to health, but also more environmentally friendly!
Source: Journal of Popular Health, Luo Xiao, Ph.D. in Nutrition, University of Sydney.
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