2. Supplement vitamin B 12. Vitamin B 12 is an important catalyst for glucose metabolism. In food, 1290% of vitamin B 1290% comes from meat. Vegetarians are advised to eat more seaweed, alfalfa and wheat, and take vitamin B 12 tablets (2-4 tablets a day) if necessary.
3. Vitamin C supplementation can not only absorb free radicals in the blood, but also contribute to the absorption of iron. For vegetarians, as long as they eat more fruits and vegetables, they can ensure the intake of vitamin C.
4. iron supplementation. Iron is an important hematopoietic hormone, so vegetarians are advised to eat more green vegetables, beans and millet.
5. Zinc supplement. Zinc is an important element in the synthesis of testosterone and growth hormone, which plays an important role in physical recovery and improvement of immune function. It is recommended to eat more vegetables, sesame seeds and soybeans. Oral zinc supplementation is also a direct method (1-3 tablets a day).
6. supplement magnesium. Magnesium directly participates in ATP decomposition, improves glucose tolerance, thus improving muscle contraction and preventing cramps. Vegetarians are advised to eat more beans, apples and walnuts. In addition, spinach in vegetables is also rich in magnesium, and a spinach leaf contains about 8 mg of magnesium. It should be noted that vegetarians should not eat spinach in large quantities for a long time, because spinach contains a lot of oxalic acid, and the combination of oxalic acid and calcium in the human body will produce calcium oxalate that is difficult to be absorbed by the human body, which will make the human body lack calcium for a long time. When eating spinach, you can first scald it with hot water and remove some calcium oxalate.
7. Cereals and beans. Mixed grains are the main food to provide energy, while beans are the main source of protein for vegetarians. Mixing two kinds of food can improve the biological value of food. Similarly, rice and corn are mixed together, and peanuts and wheat are mixed together.