Ten principles of diet and health preservation
1. Comply with nature
With a natural time sequence, try to choose all kinds of natural plants. For Chinese medicine, nourishing liver and protecting eyes in spring, regulating blood in Changqing Xia, moistening dryness and nourishing qi in autumn and tonifying kidney in winter are all changes of nature and human body, so seasonal fruits and vegetables are selected to ensure natural health.
2. Don't be partial to food
Eating foods containing six nutrients (carbohydrate, fat, protein, water, vitamins and minerals) widely and avoiding being limited to several ingredients will not only hinder appetite, reduce nutrient intake, but also cause nutritional imbalance. Vegetarians may have a tendency to rely too much on soy products, so try to diversify the types of ingredients and make them more creative.
3. Eat less foods high in sugar and fat.
It doesn't mean that if you don't eat animal fat and meat, you won't be obese and you can ensure the health of your heart and blood vessels. As long as you are a vegetarian with high fat and sugar, you will also have this drawback, which will also lead to high blood pressure, high cholesterol or high blood sugar. Therefore, we should eat less fried things and control the amount of oil used in cooking, such as gluten, baked bran and oil noodles. Foods with high oil content, such as, etc. Diet should be controlled to inhibit the accumulation of calories in the body and reduce the occurrence of chronic diseases and civilized diseases.
4. Add the right amount of protein.
Plant-based foods can't completely provide essential amino acids for human body. In order to meet the energy demand of human body, it is suggested that non-vegetarians should not only eat beans and grains to supplement their protein ingredients, but also supplement eggs, milk, dairy products and other foods containing complete protein. Vegetarians can supplement soybeans or other beans, as well as soybean milk, tofu and processed protein products to enhance their nutritional value. At the same time, if protein is burnt, it may turn into carcinogen, so pay more attention when cooking.
5. Strengthen the supplement of calcium, iron and zinc.
Because plant foods contain oxalic acid and cellulose, which will hinder the absorption of minerals such as calcium, iron, magnesium and zinc, it is recommended to eat more milk and dairy products and supplement enough calcium. If you eat vegetarian food, you should supplement appropriate calcium tablets under the advice of a doctor, and go into nature and get more sunshine. At the same time, although fruits and vegetables are rich in iron, the absorption rate of human body is not the same as that of blood iron contained in meat, so it is necessary to combine intake of sufficient vitamin C to enhance the physiological value of iron in plants. In addition, vegetarians should eat more cereals, beans, dried fruits, nuts and tofu to supplement zinc.
6. Strengthen the supplement of vitamin B 12.
Most of them exist in animal food. If you don't eat eggs, dairy products, cheese, etc. It is suggested to consult a professional doctor and supplement appropriate vitamin B 12 pills or comprehensive vitamin B.
7. Avoid excessively refined food
Especially for cereals, the result of excessive grinding is to abandon the rich vitamin B family and various minerals in chaff. You should try to use whole grains such as whole wheat, brown rice, brown rice, barley and germ rice. And still keep some chaff, eat some miscellaneous grains rice, porridge and so on. Every once in a while, so as to eat more nutrition.
8. Choose fresh materials
Many bean products are fried and processed, and many are cooked in oil, with extremely high oil content. Don't eat them if they are stale. Peanut, corn, rice, wheat and other grains are susceptible to moisture, mildew or moth-eaten, which may release carcinogens such as Huang Ju toxin, so choose fresh and reliable ingredients.
9. Use less artificial condiments
Vegetarian ingredients are mostly light in taste, and people with heavy tastes often use seasonings such as monosodium glutamate to enhance their taste. Excessive consumption of artificial seasonings can cause dizziness, tinnitus, vomiting, dry mouth, dull taste and other symptoms, and even cause cancer. It is considered that for the sake of health, it is delicious and healthy to cook soup with natural sweet astragalus, red dates, licorice, poria cocos and longan instead of monosodium glutamate.
10. Eat less salty food.
Vegetarians often eat pickles, such as pickles, pickles and tofu. To stimulate their appetite. Most of these foods contain strong carcinogen nitrite, and they are foods with high sodium content, which are high-risk factors for gastric cancer and intestinal cancer, and eating too salty is also an inducement for hypertension, heart disease, gastric cancer and bladder cancer.