As for other nutrients, such as protein, fat, various minerals and vitamins, as long as fruits and vegetables are matched, there is no problem.
Protein:
Bean products are one of the most important sources of vegetarianism in protein. Soybean can be made into tofu, dried bean curd, bean skin, bean branches, tofu, fermented soybean and soybean milk. Usually, the methionine content in soybean is a little insufficient, but if you eat enough soybean food, the total protein will be more, and the intake of methionine will exceed your personal needs. On the other hand, soybean protein contains a lot of amino acids, which can also supplement the shortage of amino acids in general cereal (rice, flour, corn) proteins.
Soybean contains as much as 40% protein, and its physiological value is almost close to that of meat, so it enjoys the reputation of "vegetable meat". The fat in soybean has a positive effect on human growth and nerve activity. In addition, soybean also contains more minerals, trace elements and vitamins. Nutritionists have found that soybean can improve its nutritional and health care value if it is eaten with other food science. The following briefly introduces two kinds:
First, soybeans and corn are mixed together.
Mixing 25% soybean with 75% corn, grinding into powder, cooking porridge or making various copies, the biological value can be improved to about 76%, almost comparable to beef.
Soybean is rich in protein, vegetable fat and iron. Corn is not only rich in protein, but also rich in minerals such as magnesium and calcium. It is also rich in vitamin E and carotene, which is extremely beneficial to human health. More interestingly, corn is the easiest to enrich selenium in soil, and the anti-cancer effect of trace element selenium has long been proved. It can be seen that soybean and corn are mixed with rich and comprehensive nutrition. In addition, both soybean and corn contain more cellulose, which can strengthen the peristalsis of intestinal wall after eating and prevent colorectal cancer.
Second, kelp tofu
Tofu and kelp are very popular in Japan. They think it is a panacea for "immortality". Soybeans used to make tofu contain a substance called saponin, which can prevent the production of lipid peroxide which is easy to cause arteriosclerosis, inhibit the absorption of fat and promote the decomposition of fat. Soybean also contains lecithin and linoleic acid, vitamin B 1, vitamin E and minerals such as iron and calcium. However, saponin can promote the excretion of iodine, and people are prone to hyperthyroidism due to iodine deficiency. Eating kelp can solve this problem, so scientists say tofu and kelp are perfect dishes.
Rice, wheat, flour and corn lack lysine, while beans mainly lack methionine. If eaten together, it can supplement the missing amino acids and improve the nutritional value. You can eat some traditional China foods, such as eight-treasure porridge and mung bean rice.
In fact, vegetarians usually achieve the complementary effects of various foods and protein, regardless of whether they carefully use the complementary effects of protein. When we eat rice, beans, soybean milk and fried dough sticks, we unconsciously meet the complementary functions of protein and form a complete protein. Milk, cheese and protein are excellent sources of protein.
Fat:
Food source: soybean milk, walnut pulp, almond dew, coconut milk, walnut kernel, sesame, almond, peanut, walnut and olive oil.
Example:
I once met an Australian vegetarian whose family has been vegetarian since her grandmother. She is a singer, beautiful and in great shape. She is a strict vegetarian. In our communication, she suggested using plant milk to supplement fat and protein, which is very healthy and effective. In fact, we don't have to supplement similar nutrition by processing food. Various additives are bad for our health!
Iron:
Food sources: peaches, mung beans, asparagus, spinach, cereals, nuts (such as pumpkin seeds) and tofu.
Health care function: * Help oxygenated blood circulation and prevent anemia.
Calcium:
Peanut, soybean and bean products (soybean milk, tofu, etc. ), nuts, walnuts, sunflower seeds, green vegetables, milk and dairy products.
Zinc:
Wheat, pumpkin seeds, milk, mustard, almonds, soybean milk, tofu, coarse grains.
Magnesium:
Figs, lemons, grapefruit, apples, nuts.
Manganese:
Nuts, green leafy vegetables, green beans, beets, wheat.
Potassium:
Citrus, cantaloupe, tomato, mint, banana, sunflower seed, etc.
Iodine:
Algae, onions and vegetables grow in iodine-rich soil.
Chromium:
Corn and wheat
Selenium:
Malt, onion, tomato, cabbage
Vitamin a:
Carrots, yellow-green vegetables, yellow fruits
β -carotene
Carrots, carrots, green leafy vegetables
Vitamin B 1
Wheat cereals, oats, peanuts, fruits and vegetables.
vitamin B2
Oats, cereals, green fruits and vegetables
Vitamin B3
Whole grains, oats, peanuts, avocados, etc.
Vitamin b?
Wheat germ, malt, cantaloupe, melon, Reina, hawthorn fruit, etc.
Vitamin b complex (PABA)
Rice sugar, wheat germ, grain, molasses, etc.
vitamin C
Grapefruit, strawberry, citrus, green leafy vegetables, tomatoes, corn, potatoes, lettuce.
Vitamin d:
You can get enough vitamin D by sunbathing, and you can also get it from fortified soy milk.
Food source: cheese, vitamin D fortified food.
Ascorbic acid (1. Ascorbic acid /2. Sulfate)
Corn, citrus, green leafy vegetables, tomatoes, potatoes, etc.
Vitamin e:
Whole wheat, malt oil, beans, cabbage, vegetables, oil sprouts, vegetables, spinach, cauliflower.
Vitamin h:
Nuts, fruits, brown rice, dairy products, etc.
Chlorophyll:
Leaves of barley grass, wheat grass and vegetables
Nicotinamide (nicotinamide)
Wheat grain, wheat germ, peanut, avocado, etc.
folic acid
Green leafy vegetables and fruits, carrots, wheat grains, pumpkins, melons, beans, etc.
Cysteine (cysteine)
One of the 28 amino acids that make up protein, which exists in various natural plants.
Natural food for treating various diseases;
Anemia: grapes, oranges, tomatoes, apples, strawberries and cherries.
High cholesterol: mangosteen, walnut
Hypertension: grapes, oranges, tomatoes, apples, walnuts, avocados, bananas, watermelons, persimmons, pears and peaches.
Atherosclerosis: oranges, tomatoes, apples, strawberries, walnuts and bananas.
Vascular obesity: oranges, tomatoes, apples, strawberries, walnuts and bananas.
Stroke: apples, persimmons, pineapples, kiwis.
Heart disease: apples, walnuts, avocados, bananas, watermelons, pears, pineapples and kiwis.
Diabetes: tomatoes, avocados, watermelons, pears, peaches, guava and loquat.
Bronchitis: grapes, apples, strawberries, cherries, persimmons, pears, pineapples and loquats.
Asthma: grapes, peaches
Ulcer: avocado, banana, pear
Gastritis: grapes, apples and avocados.
Enteritis: grapes, tomatoes, apples, bananas, pineapples, guava.
Diarrhea: apples
Indigestion: papaya
Hemorrhoids: apples, bananas, persimmons and peaches.
Liver disease: grapes, oranges, bananas, plums.
Cystitis: watermelon and peach
Urethral calculus: watermelon, kiwi fruit, plum
Urethritis: grapes
Kidney disease: grapes, oranges, apples, strawberries, cantaloupes.
Endocrine disorders: grapes, apples, papaya, cantaloupe.
Back pain: watermelon, pear, citrus
Low back pain: watermelon, pear and citrus
Arthritis: grapes, loquat
Gout: pineapple, kiwi
Skin diseases: tomatoes, apples, strawberries, walnuts, papaya.
Oral inflammation: oranges, pears, guava
Dental diseases: oranges, strawberries
Cold: strawberry, pineapple, loquat, lemon.
Antiemesis for pregnant women: pears
Generally speaking, cold fruits are:
Watermelon, pear, grapefruit, grapefruit, coconut, orange, hard persimmon, mangosteen and tomato.
Hot fruits are:
Longan, litchi, mango, durian.
Flat fruits are:
Guava, apple, grape, orange, papaya, strawberry, cherry, mulberry.