2. After getting up in the morning: You can choose to eat an apple on an empty stomach. Mr. Mei Baojiu said that the secret of his longevity is to get up early to eat apples in winter and summer. Then drink some warm water to warm your stomach.
3. Breakfast: You can eat steamed bread or nutrition porridge. It's a free choice, but you must eat enough. The plan of the day lies in the morning, which is the time when the stomach is most energetic after a night's rest.
4. Lunch: At lunch time, there may be a big difference between the north and the south. The staple food is steamed bread, noodles and rice. Dishes can be mixed with roots, fruits, leafy vegetables and mushrooms, with delicious color and rich nutrition.
5, dinner: basically the same as lunch, if you eat rice at noon, you may wish to try pasta for a change at night. So do vegetables. You can add another soup, not quantity, but quality.
6. Stay up late: At first, you may not be used to being a vegetarian. If you feel hungry at night, you can prepare some millet porridge for yourself.
How do vegetarians supplement nutritious milk? Vegetarians are mainly vegetarian all the year round, and calcium deficiency will inevitably occur in the body. No matter men, women and children, everyone must know the harm of calcium deficiency, right? Therefore, we must pay attention to calcium supplementation and drink some milk quantitatively every day to meet the body's demand for calcium.
Eat more foods that tonify qi and blood, and don't eat meat all the year round, so your body will have symptoms of deficiency of both qi and blood, and symptoms such as weakness and palpitation will often appear, so you must eat some foods that tonify qi and blood, such as jujube lotus seed porridge and peanuts.
Timely supplement protein and protein generally eat meat and animal fat, because vegetarian food can't eat those animal proteins, which can be improved. Eat more soy products, such as tofu, soybean milk, or porridge cooked with red beans, which can not only enrich blood, but also supplement plant protein.
Take various vitamins and eat only vegetarian food. If some functions of the body are not better "maintained", it will lead to the rapid loss of nutrients in the body, leading to poor absorption of nutrients by the body. Therefore, it is necessary to supplement vitamins to avoid micronutrient deficiency in the body.
Vegetarians eat more fruits and vegetables supplemented with iron, which is easy to anemia and very dangerous. If the symptoms of anemia are not treated and improved all the year round, people's whole body will face the danger of "scrapping" This is by no means alarmist, but simply enriching blood is not enough. First of all, we should pay attention to the iron stock in the body and eat more vegetables with high iron content such as spinach on weekdays.
Drink some health tea properly every day. Vegetarians must drink some health tea, such as astragalus or honey, every day, which can not only supplement the missing nutrition in the body, but also ensure their normal operation and avoid malnutrition or constipation caused by eating factors.
How vegetarians supplement protein cereals is the staple food in our daily life, and it is also an important channel to supplement human protein. Generally, the content of protein in grains such as rice is not high, while the content of protein in grains such as flour and quinoa is relatively high.
Protein content in beans is generally high, such as soybeans, black beans and green beans, but some people tend to flatulence after eating beans.
Bean products Bean products are one of the important sources of daily protein, which are rich in amino acids and other nutrients. Regular consumption of bean products, such as soybean milk, bean curd and dried bean curd, can effectively supplement the protein needed by human body.
Nuts Nuts are very suitable for supplementing human protein, and the content of unsaturated fatty acids is relatively high, especially suitable for vegetarians to supplement protein.
The seeds of seed plants are the essence of plants, which contain a lot of protein and fat, and are rich in unsaturated fatty acids, which can well supplement human protein.
The content of protein in some vegetables is relatively low, and the absorption rate of plant protein is relatively low, but they are also important sources of protein, such as broccoli and asparagus.
What do vegetarians eat every day? Whole grains include oats, millet, corn, sorghum, black rice and whole wheat flour. These coarse grains retain the nutritional essence of grains and contain more iron, zinc and vitamins.
Bean products include tofu, soybean milk, dried tofu, bean curd skin, yuba, etc. They are rich in high-quality plant protein and can replace meat protein. Vegetarians should eat products equivalent to 50 ~ 80 grams of soybeans every day; People in lactation should eat 25 ~ 60 grams a day.
Fermented bean products include fermented bean curd, fermented soybean, sour soybean milk, soybean paste, soy sauce and soy sauce. They are the only plant food that can provide vitamin B 12.
Miscellaneous beans include mung beans, red beans, lentils, chickpeas, kidney beans, kidney beans and eyebrow beans. They can not only provide iron, zinc and vitamins (a bit like whole grains), but also provide more protein (a bit like bean products), so they have high nutritional value.
Nuts include walnuts, peanuts, melon seeds, pumpkin seeds, pistachios and almonds. They are rich in protein, polyunsaturated fatty acids, calcium, iron, zinc and vitamins, and have high nutritional value.
Edible fungi include mushrooms, auricularia auricula, fresh mushrooms and Pleurotus ostreatus. Although they belong to vegetables, unlike most vegetables, they also contain more protein, which can supplement the nutritional shortcomings for vegetarians.
Seaweed includes laver, kelp and Undaria pinnatifida. Similar to edible fungi, they can also provide vitamins, iron, zinc, calcium and protein for vegetarians. Algae can also provide omega 3 polyunsaturated fatty acids.
The vegetable oil preferably comprises linseed oil or perilla seed oil. These two oils are rich in linolenic acid, which are the main sources of omega-3 polyunsaturated fatty acids for vegetarians and are very important for blood lipid health and immunity.