Scientists have found that many people become vegetarians unconsciously because they have been asked to eat less or even no meat for a long time. However, long-term abstinence from animal products will make some nutrients needed in the human body not be replenished in time, thus damaging some parts of the human body. Recently, American scientists put forward some suggestions on strengthening the nutritional structure of diet for vegetarians.

With the strengthening of people's health awareness and the change of aesthetic concept, eating more vegetables and fruits has become a very important content of disease prevention and fitness. These gradual vegetarians, together with those vegetarians who have never set foot in meat for various reasons, constitute a large group.

Years of scientific research show that although vegetarian habits have indisputable benefits in resisting cardiovascular diseases and preventing obesity, vegetarians often feel "ashamed" in front of jobs that require a lot of physical strength because people live in a rapidly developing modern social environment. Therefore, vegetarians need to pay more attention to nutritional collocation.

■ Attach importance to protein's supplement.

Whether children or adult vegetarians, five or six kinds of foods containing high protein should be arranged in their daily meals, such as beans, nuts, seeds, tofu or other bean products, eggs or dairy products. Although there are many kinds of these foods, they can be eaten in moderation and with food.

■ Don't forget to supplement calcium.

Calcium is a key element to keep the human body working normally. Vegetarians not only can't get calcium supplement from meat, but also can't get the necessary calcium supplement because they basically don't drink dairy products. Therefore, scientists suggest that vegetarians should not exclude dairy products such as milk when possible, and should eat dairy products in moderation. In addition, drinking soybean milk, eating soybeans, broccoli, calcium-fortified juice, cereals, etc. can all play an important role in supplementing calcium. Vegetarians should pay attention to that although green vegetables such as Chinese cabbage and mustard are considered to have high calcium content, not all calcium in dark green vegetables can be absorbed by the human body. For example, spinach and beet contain high oxalate, which will hinder the body from absorbing calcium. Scientists also pointed out that although vegetables can also be a channel for calcium supplementation, their effect is far less than that of dairy products.

■ Appropriate vitamin supplementation

Scientists have found that although the eating habits of vegetarians belong to a "healthy diet", they are also a kind of "partial eclipse", so the supply of vitamin B 12 on them often becomes a big gap. Vegetarians who generally do not eat dairy products, eggs, fortified soybean milk and other foods should take vitamin B 12 every day. In addition, vegetarians should also take vitamin D to strengthen the absorption of calcium.

■ Vegetarians still need fat.

Scientists point out that vegetarians are more tired of greasy food. Nevertheless, moderate intake of beneficial fat is not only beneficial to health, but also plays a role in preventing cancer. However, for vegetarians, because they don't eat fish, eggs and seafood, they often can't get this kind of fat. On the contrary, vegetarians can eat more foods such as linseed oil, soybean oil and walnuts.

Scientists also pointed out that, generally speaking, a healthy diet should contain various elements and nutrients needed by the human body, so when emphasizing eating more vegetables and fruits, non-vegetable and fruit foods that can provide other important nutrients needed by the human body should not be excluded. For vegetarians whose animal food has reached an unacceptable level, it is necessary to carefully analyze their current diet structure, at least by using alternative foods or adding vitamins to make up for some nutritional gaps, so that they can maintain their accustomed diet structure without affecting the normal work of all parts of their bodies. For example, take a pack of Boleyl nutritional granules every day, because Boleyl contains bioactive omega3-3 polyunsaturated fatty acids and egg yolk lecithin, and trivalent chromium with biological activity is one of the most effective insulin enhancers, vitamin E and other essential nutrients for human body. This can avoid the nutritional imbalance of vegetarians and ensure good health.

What is the healthiest diet? Today, we will summarize some of the most classic healthy diet combinations for you!

Nutritional collocation of common meals

A balanced diet refers to having an appropriate amount of grains, beans, meat, eggs, milk, vegetables, fruits and oils in the daily diet.

And several foods are properly matched. To sum up, the following 10 matches should be made.

1. Combination of coarse and fine grains: Adding coarse grains to the daily diet will help prevent diabetes, senile plaque and constipation. It also helps to lose weight.

2. Matching of staple food and non-staple food: staple food and non-staple food should be unified in daily diet.

3. Lean collocation: the ideal food for winter tonic: angelica and ginger mutton soup; Good for diuresis and dampness: red bean stewed carp soup; A good product for promoting lactation: boiled bean curd soup; Good educational products: Black sesame paste and six kinds of porridge (red rice porridge, green stalk porridge, jujube porridge, duck porridge, Laba porridge and bird's nest porridge) recorded in A Dream of Red Mansions, and "fairy porridge" (composed of Euryale ferox, yam and rice) found in Dunhuang art treasure house are typical representatives of dry and wet combination.

4. Color matching: Food is generally divided into five colors: white, red, green, black and yellow. One-day diet should take into account the above five colors of food.

5. Nutrition collocation: fat, carbohydrate and sodium are easy to be excessive; Protein, vitamins, some inorganic salts, water and dietary fiber are easy to lack; Foods with high protein and low fat include fish and shrimp, rabbit meat, silkworm chrysalis and lotus seeds. Foods rich in vitamins, inorganic salts and dietary fiber include vegetables, fruits and coarse grains. Water is an important nutrient. Drink more than 4 glasses of water every day.

6. acid-base matching: food is divided into acidic food and alkaline food. Mainly based on the food being ingested by the human body, the blood of the human body is finally acidic or alkaline. In recent years, due to excessive intake of meat food, blood acidification and rich diseases have been caused, which should be paid attention to.

7. Match calories with raw food: Eating raw food has become a fashion. Eating raw vegetables, fruits, fresh shrimps and whitebait can get more nutrition. Pay attention to food hygiene when eating raw food.

8. With skin and meat: Eating with belt meat is becoming a fashion. For example, quail eggs, oranges, jujubes, peanuts and so on. Eating with skin has higher nutritional value.

9. Sex and taste collocation: food is divided into four natures and five flavors. Four natures refer to cold, hot, warm and cool; Five flavors refer to pungent, sweet, sour, bitter and salty. According to the principle of "dialectical diet", different diseases should choose different flavors of food. The general principle is that "heat is cold, cold is hot, deficiency is tonic, but actually diarrhea." According to the principle of "adapting to the time", choose different foods in different seasons, such as warm foods: mutton, venison, bullwhip, ginger and so on. In winter, try to eat less cold food. Five flavors should also be matched, not just sweet and not bitter.

In fact, many people have many misunderstandings about the nutritional value that various foods can provide. Some people even think that only eating refined food can guarantee their nutritional supply, but little do they know that this is extremely wrong. According to the expert's opinion, people should eat all four kinds of food in one day, that is, grain, fruits and vegetables, milk and meat. These four foods provide the human body with seven kinds of nutrients every day, including water, sugar, protein, fatty acids, vitamins, minerals and fiber. Therefore, these four foods are collectively called "balanced foods". If we can take vitamins and minerals needed by the human body in a complete and balanced way at ordinary times, we can improve our resistance and avoid diseases.

The Pagoda of China Residents' Balanced Diet, formulated by the Nutrition Society of China, puts forward a scientific plan on how to distribute the diet reasonably. The recommended daily reasonable dietary plan for adults is: from the bottom of the tower to the top of the tower, 300 grams to 500 grams of cereal; 400g-500g of vegetables and 0/00g-200g of fruits/kloc; 50g to100g of livestock and poultry meat, 50g of fish and shrimp, and 25g to 50g of eggs; Milk and dairy products 100g, beans and bean products 50g 25g oil.

Human food is diverse, and a balanced diet must consist of a variety of foods in order to meet the needs of the human body and achieve the purpose of rational nutrition and health promotion. Among all kinds of foods, the most important ones are cereals and potatoes. Cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide carbohydrates, protein, dietary fiber and B vitamins.

Try to avoid the tendency of eating only non-staple food instead of staple food; Pay attention to the matching of thickness and eat coarse grains.

Don't grind rice and wheat too fine, or most of the nutrients and dietary fiber contained in the grain surface will be lost to the bran. Insufficient intake of staple food, excessive intake of non-staple food, especially meat dishes, and corresponding increase in intake of fat and cholesterol are easy to cause obesity and complications. Therefore, to avoid eating vegetables indefinitely, it is necessary to keep some appetite for staple food, because healthy adults should eat at least 300 grams of staple food every day. Many people are used to using vegetables and fruits instead of staple food, which is also unscientific, because the nutrition provided by vegetables and fruits is very different from that provided by staple food and cannot replace each other.

In addition, all kinds of stress (including emotional stress), cigarettes (including second-hand smoke), environmental pollution, lack of sleep, lack of exercise ... are also "poisons" that affect the nutritional balance. They will increase the production of free radicals, accelerate the consumption of nutrients and weaken immune cells. Therefore, it is also important to cultivate sports habits and leisure interests and get rid of bad living habits. At the same time, having a tolerant, free and easy, humorous and cheerful attitude is a good way to improve immunity.