It is not surprising that I met a woman at the dinner table and said, "I am a vegetarian." At present, the trend of vegetarianism is becoming stronger and stronger all over the world, especially the proportion of female (female food) vegetarians is increasing.
Among women in developed countries, vegetarians can account for 10%, and vegetarianism has become a fashion. Many elderly people (food for the elderly) have joined this team because they are afraid of cardiovascular diseases. Many people think that vegetarianism can reduce weight (diet).
Products), prevent diseases, prolong life, and avoid many pollutants in animal food.
Second, what benefits can you get from being a vegetarian?
Please read the benefits of vegetarianism in detail-vegetarianism is more beautiful and healthier (/jk/200807/80426.shtml).
Third, an unscientific vegetarian diet is unhealthy for the body.
Vegetarians may be more likely to lack some nutrients than non-vegetarians, such as iron, zinc and vitamin (vitamin food) B 12. Among them, there is the danger of "strict vegetarians" who refuse to eat eggs and milk.
Bigger. In diet, meat, viscera and animal blood are the best sources of iron, while iron in vegetarian food is difficult to be absorbed by human body; Zinc is rich in animal food and has high absorption rate. Vitamin B 12 exists only in animals.
Vegetarian food (including eggs and milk), mushroom food and fermented food generally do not contain this vitamin. If iron and vitamin B 12 are lacking, the hematopoietic function will be abnormal and people will become weak. Being with men (male food)
Comparatively speaking, women lose tens of milliliters of iron every month due to menstrual cramps, so special attention should be paid to the supply of iron (iron food) and vitamin B 12 in the diet.
Fourth, be a healthy and happy vegetarian.
If you really start to be a vegetarian, many people may stop, because for many people, they usually have limited understanding of the types and collocation of vegetarian food. If chicken, duck and fish are excluded,
Besides, there are few kinds of food that can be eaten. There are indeed some vegetarians or Buddhist friends in life, who make unreasonable arrangements for their diet after vegetarianism, and the types of food are too monotonous, which leads to emaciation and physical decline, causing relatives and friends.
Friends' worries and misunderstandings about vegetarianism. In fact, no matter what you eat, it is very important to match your diet reasonably and ensure nutritional supply. Because healthy body and abundant energy are the "liberation books" for our study, work and practice.
Money ",we should cherish it, so we should not only know the benefits of vegetarianism and choose vegetarianism, but also know how to be a vegetarian and be a healthy vegetarian.
Fifth, the gradual vegetarian diet is recommended.
Vegetarians can be divided into two categories: one is "broad vegetarian" or "egg and milk vegetarian" and the other is "strict vegetarian".
Vegetarians in a broad sense just don't eat meat and fish, but they can accept milk and eggs. Because the protein content of eggs and milk is higher than that of fish and meat rich in vitamins and minerals, egg and milk vegetarians are less affected by their nutritional intake. You can get enough protein from beans, bean products, eggs, dairy products and grains.
"Vegetarians", they not only don't eat fish and meat, but also don't eat eggs and milk.
The chief nutritionist of Tian Tian Nutrition Network suggested that before you decide to become a vegetarian, you might as well try a wide range of vegetarianism and consider a strict vegetarian diet later.
Sixth, the "cross formula" of reasonable vegetarian diet.
Experts pointed out that vegetarianism should also pay attention to nutrition collocation, and a reasonable vegetarian diet is good for health. If you want to enjoy the benefits of vegetarian diet, you must fully understand the knowledge of nutritional collocation of vegetarian diet in order to avoid the danger of nutritional deficiency.
There is a reasonable diet formula that is very easy to remember, that is, "one, two, three, four, five, red, yellow, white, green and black."
A * * * has only two sentences and ten words, which is easy to remember. Don't underestimate it, it was put forward in the Victoria Declaration issued by the World Health Organization at the International Heart Health Conference held in Victoria, Canada in 1992.
The formula of "reasonable diet" summarizes the types and proportions of reasonable diet, and you can master the essence of scientific and reasonable diet by remembering it.
1, first talk about the meaning of "one, two, three, four, five".
"One" refers to drinking a bag of milk every day, the main purpose of which is to supplement calcium (calcium-supplementing food). Of course, this is for people all over the world. For us yellow race, 70% people can't digest lactase in milk. In that case, you can drink soy milk instead, but the amount should be increased to two bags. You can also buy products that supplement calcium alone.
"Two" is 250 grams to 350 grams of carbohydrates, which is equivalent to 62 to 82 servings of staple food. For everyone, the ratio of six to eight is not fixed. For example, some young people who do manual labor may eat a pound and a half for a meal; And some girls who have a relaxed workload may eat two or two staple foods. Adjusting yourself according to the situation can also play a role in controlling weight.
"Three" means three points of high protein. Protein is just right, neither too much nor too little. One is two or two tofu or half two soybeans, or a big egg.
What does "four" mean? Four sentences, that is, "there are coarse and fine, not sweet or salty, and three or four meals are seven or eight full." Flour and rice collocation, three or four times a week to eat coarse grains (coarse grain food), stick noodles, old corn, sweet potatoes. Three, four and five meals refer to the number of meals eaten every day. It is important to be careful not to eat too much. It is most appropriate to eat seven or eight points full.
"Five" refers to 500 grams of vegetables and fruits (fruit food), which is equivalent to 82 vegetables (vegetable food) and 22 fruits. Supplementing vitamins and cellulose (cellulose food) can prevent cancer (cancer food).
Say "red, yellow, green, white and black" again.
"Red" is a tomato a day. Men should pay special attention to that a tomato a day can reduce prostate cancer by 45%. Tomatoes are easier to cook because they are fat-soluble. If people are depressed, eating red pepper can improve their mood. Red pepper can improve their mood and reduce anxiety.
"Yellow" refers to vegetables containing vitamin A, including carrots, watermelons, sweet potatoes, old corn, red peppers, etc., or simple red and yellow vegetables, which contain more vitamin A.
"White" is oatmeal and oatmeal. Oatmeal porridge not only reduces cholesterol and triglycerides (oily food), but also is especially good for diabetes (diabetic food) and weight loss. Moreover, oatmeal is a particularly good coarse grain because of defecation.
"Black" is black fungus. Auricularia auricula is very good. It can reduce blood viscosity. Eating 5 grams to 19 grams of auricularia auricula a day is equivalent to eating a catty of auricularia auricula for 50 to 100 days, and eating a little a day to make soup and cook.
In short, a reasonable diet is these two words: "one, two, three, four, five, red, yellow, green, white and black." Remember this cross formula, and we will not ask questions in the general direction of diet and nutrition.
Title. In addition, as a vegetarian, we should pay special attention to the diversity of food. In addition to vegetables and tofu, there are mushrooms such as straw mushrooms, mushrooms (mushroom food) and Flammulina velutipes. Peanuts, melon seeds, walnuts and apricots
Nuts and other dried fruits; Non-animal aquatic products such as laver and kelp, as well as local specialty foods such as bamboo shoots, konjac and dictyophora can all become vegetarian dishes. Just take a little time to learn more and practice more, vegetarian dishes.
It can also be delicious, nutritious and delicious.
3. Other suggestions for a reasonable vegetarian diet
1. Supplement vitamin C in the diet to promote the absorption of iron, such as green pepper, cauliflower, green leafy vegetables and tomatoes.
2. Second, pay attention to using an iron pan in cooking and seasoning with vinegar and lemon to help iron dissolve and absorb;
3. Third, eat more fruits rich in vitamin C, such as dates and oranges.
In order to get enough zinc, you need to eat some nuts and oilseeds, such as sunflower seeds, hazelnuts and black sesame seeds.
5. Vitamin B 12 can be supplied by fungus food and fermented bean products, including various mushrooms, shiitake mushrooms, auricularia, etc. , as well as bean paste, bean curd, lobster sauce and fermented glutinous rice.
6. Eating more soy products, nuts and green leafy vegetables is a good way to get antioxidants.
7. Eat less sweets, cook lightly, and try to replace refined white rice flour with all kinds of coarse grains, which is conducive to promoting health and maintaining a suitable weight.
Finally, I hope everyone can end up with a vegetable therapy song and become a healthy vegetarian!
Vegetable therapy song
Vegetables are fresh and nutritious, green and natural, and delicious.
Cooking has many functions, and it is often a good way to cure human diseases.
Cai Bo stops bleeding, clears away heat and detoxifies, especially to tonify the kidney and treat strain.
Tomatoes enrich blood (blood-enriching food) to strengthen skin color, and amaranth to stop dysentery and improve eyesight.
Chinese cabbage is nutritious, clearing away heat and promoting fluid production, and benefiting the five internal organs.
Pumpkin warms and tonifies middle qi, and Artemisia selengensis and stomach relieve abdominal distension.
Bamboo shoots dissipate phlegm and pass two stools, while mung beans clear heat and pass the stomach.
Fresh lotus root promotes fluid production and removes blood stasis, and black beans tonify the kidney, which is rich in nutrition.
Lentils eliminate middle jiao, and cowpeas tonify spleen and kidney yang.
Soybeans improve intelligence, increase heart strength, dispel cold and soothe the stomach and count ginger.
Peanuts can lower cholesterol, lower blood pressure and reduce swelling, and drink soybean milk.
White spirit clears away heat and turns yellow, and eggplant is sweet and cool to reduce swelling.
Bangcai moistens the lungs to eliminate internal fire, and taro widens the gastrointestinal tract.
Porphyra can clear away heat, remove halitosis, dissipate blood stasis and reduce swelling.
Cooling blood and relaxing bowels, nourishing blood and treating itching with red dates.
Yam strengthens the spleen and tonifies the kidney, while wax gourd loses weight and eliminates dampness.