1, the misunderstanding of vegetarianism
Myth 1: vegetarians can live a long and healthy life.
Fruits and vegetables can bring us limited nutrition, and protein contains essential amino acids, which is a high-quality protein that cannot be replaced by plant protein. In order to ensure health, we should eat appropriate high-quality animal protein, such as fish, milk, eggs, lean meat and so on, to meet the needs of the human body.
Myth 2: All vegetables are equally good.
Vegetables should not be eaten indiscriminately, especially for strict vegetarians who never eat meat. It is more important to choose the types of vegetables. Vegetarians should eat more different kinds of vegetables, not limited to a few so-called "slimming vegetables" such as cucumber, tomato, wax gourd and bitter gourd.
Myth 3: Don't eat oil or eat too much oil.
Many people are vegetarian, pursuing health, and don't even eat oil in order to be light, but in fact, a proper amount of vegetable oil can avoid insufficient calories, fat-soluble vitamins and essential fatty acids.
But on the other hand, you can't put too much oil in cooking materials, so you can't achieve the effect of vegetarian diet and light blood vessels.
Myth 4: Vegetarian food is mainly cold food.
Many people mainly eat salads and cold salads, but in fact, many nutrients in vegetables need to be absorbed well by adding oil. After heating, the integrity of the cell wall is destroyed and the absorption rate is greatly improved.
In addition, salad dressing is high in fat and calories, so eating cold vegetables is not necessarily worse than frying.
2. Healthy vegetarian diet
1, eat more cereals to supplement protein when you are vegetarian.
Because protein is an incomplete protein, a complete vegetarian meal may lack one or several essential amino acids. Eating cereals and beans together can improve the quality of protein, such as red bean rice and eight-treasure rice.
2. Eat more coarse grains and nuts to supplement iron and zinc when you are vegetarian.
Long-term vegetarianism can easily lead to iron deficiency, anemia and pallor. At the same time, vegetarian diet will also cause zinc deficiency, which will affect the normal development of the body. At this time, you can eat more coarse grains, bean products, stone fruits and brown sugar, and you can supplement zinc and iron. For example, whole wheat bread can be used instead of ordinary bread, brown sugar can be used instead of white sugar, and black food such as black rice, black sesame seeds and black fungus can be eaten more.
3. Eat more seafood to supplement vitamins when you are vegetarian.
Animal offal, eggs, milk and other foods are rich in vitamins, but people who are completely vegetarian will not be able to obtain these essential vitamins. At this time, eating seaweed, laver, kelp and other foods can increase the intake of vitamin B 12. At the same time, it is best to take some multivitamins.
4. Eat more dairy products to supplement calcium when you are vegetarian.
Calcium is a key element to keep the human body working normally. Vegetarians often can't get calcium supplement from meat, because they basically don't drink dairy products, so they can't get the necessary calcium supplement from it.
It is suggested that vegetarians should not exclude dairy products such as milk if 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.
5. Eat some meat to supplement fat when you are vegetarian.
Vegetarians are tired of greasy food, but if there are no special circumstances, it is recommended to eat some meat properly. In fact, moderate intake of beneficial fat is not only beneficial to health, but also plays a role in preventing cancer.
Vegetarianism is healthy, but nutrition must be taken into account. I hope that the healthy vegetarian food brought to you by Bian Xiao today can make everyone eat healthy and nutritious.