Editor's Guide China has a long history of vegetarianism. There are many records about ancestors' vegetarianism in pre-Qin literature. According to archaeological excavations, people were mainly vegetarians 10,000 years ago. Huangdi Neijing, China's first medical classic, requires people to achieve "five grains for nourishment, five fruits for help, five livestock for benefit, five vegetables for filling, and the smell is consistent, so as to replenish essence and nourish life", among which vegetarian food is the main one. In the Qin and Han Dynasties, vegetarianism developed greatly, especially the appearance of tofu, which was of epoch-making significance in the history of vegetarianism in China. Buddhism was introduced into China in the Han Dynasty, which made vegetarianism popular. During the Sui and Tang Dynasties, vegetarian dishes formed a unique flavor, and in the Southern Song Dynasty, it set off a vegetarian climax. Since the Yuan, Ming and Qing Dynasties, the development of vegetarianism has become more and more prosperous. The vegetarian monograph Su Wen lue in the late Qing Dynasty recorded more than 200 methods of making vegetarian food. After inheritance, research and development, the vegetarian style has changed a lot today. Its nutrition is balanced and comprehensive, which is very beneficial to physical and mental health. A large number of scientific studies show that more than 90% of the fat in vegetarian diet is unsaturated fatty acid, which will not be deposited on the blood vessel wall due to excessive cholesterol; More importantly, vegetarian food contains more dietary fiber, which can remove cholesterol from blood vessels, promote intestinal peristalsis and accelerate the discharge of metabolic waste. From the point of view of nutrition, a healthy vegetarian diet with reasonable nutrition is the panacea that can really prolong life. The vegetarian diet and nutritional diet introduced in this book are the crystallization of people's long-term practice for thousands of years, especially the experience gained by influential doctors and health care experts after repeated research. At the same time, the editor made a comprehensive recommendation to the vegetarian health food developed in recent years. Its main purpose is to meet the needs of social fashion and health, and to meet the people's desire to achieve health care, health preservation and treatment through vegetarianism. Just like a refreshing "elegant wind", it blows into thousands of households and sends health, happiness and happiness to many families. The author briefly introduces the classification of vegetarianism in this book. Palace vegetarian, government vegetarian, religious vegetarian, beverage market vegetarian, folk vegetarian and healthy vegetarian are all easy to digest. Vegetarianism is the way to live a long life. Vegetarianism makes people gentle and smart. Vegetarians are also energetic. Vegetarians have a lower risk of cancer. Vegetarianism can reduce the burden on the heart and keep away from animal diseases such as bird flu. Vegetarianism is a good medicine for losing weight. Vegetarianism is the secret of human beauty. Vegetarian nutrition requires a balanced five-color protein, reasonable intake of vitamins and minerals, vegetarian colors and basic nutritional elements of vegetarianism. Nutritional level of fat vitamins and minerals in protein, nutritional value of vegetarianism, nutritional value of vitamins, nutritional value of vegetables, other foods, misunderstanding of the nutritional components of vegetarianism, eat vegetables in time if you eat less. You should use fresh food to preserve vegetables and fruits for a long time. You should squeeze them into juice. The "peripheral dishes" look good and delicious. If you eat vegetables without soup, you should cook them first and then fry them. You can discard the fruit after dinner. You like eating raw vegetables. Chinese cabbage is taboo. Cabbage is taboo. Cauliflower is taboo. Spinach is taboo. Lettuce is taboo. Leek is taboo. Toona sinensis is taboo. Schizonepeta is taboo. Bitterness is taboo. Cowpea taboo knife bean taboo mung bean sprout taboo radish taboo cucumber taboo gourd taboo tomato taboo pumpkin taboo potato taboo yam taboo pepper taboo radish taboo kelp taboo mushroom taboo tremella taboo tofu taboo vegetarian encyclopedia cereal glutinous rice black rice millet jade to millet sorghum yellow rice awnless bromegrass oats highland barley sesame Euryale ferox beans and peas. Red bean, red bean, cowpea, mung bean, kidney bean, black bean, kidney bean, bean bean, bean curd, bean sprout, soybean milk, cassava, potato, konjac, taro, sweet potato, potato, Chinese yam, poria cocos, vegetable department, shepherd's purse, Chinese cabbage, tomato, celery, shepherd's purse, etc. Volvariella volvacea, Tremella, Hericium erinaceus, Russula, Tricholoma matsutake, Auricularia, Flowers and Fruits, Dandelion, Osmanthus fragrans, Cactus, Jasmine, Wild Rose, Lilac Round Hawthorn, Pineapple Kiwi, Persimmon Orange, Orange Grapefruit Pomegranate Lemon Plum Litchi Longan Grape Dragon Fruit Siraitia grosvenorii Citron Mango Cashew, Huangpi Fruit Cherry Sugarcane Olive Fig Almond Hazel, Peanut Watermelon Seed, Walnut Ginkgo Biloba, Lotus Seed, Chest People often think that vegetarians are weak. Physically, it can't be compared with meat eaters. However, a large number of studies have confirmed that vegetarians are not necessarily worse than meat eaters in restoring endurance, strength and agility after fatigue, and even better than meat eaters. In fact, most powerful animals in the world are vegetarians, such as horses, cows and elephants. They are durable and can carry heavy objects for people. It is worth noting that many internationally renowned athletes are also vegetarians. Vegetarians have a low risk of cancer, and people who eat meat regularly are relatively more likely to get cancer. This is not groundless. One reason is that meat will turn gray-green after a few days, which makes people feel disgusting. In order to cover this up, some unscrupulous traders add colorants such as nitrate and nitrite to keep the meat bright red. However, studies have shown that nitroamine produced by the chemical reaction between sodium nitrite and amines contained in some foods is a strong carcinogen. If someone thinks that steaks, pork chops, barbecues and hamburgers are rich in nutrition, this concept is extremely wrong, and it is very dangerous to bet on the health of yourself and your relatives and friends! Studies have shown that meat will produce a chemical substance during barbecue, which is a very serious carcinogen. When this chemical is applied to experimental mice, bone cancer, hematologic cancer's disease and gastric cancer often occur. The National Cancer Center of the United States pointed out in the propaganda of Nutrition and Cancer Prevention: Food Selection Rules that 35% of cancers are related to diet. Since scientists began to explore the relationship between diet and cancer, they have always thought that vegetables and fruits are anti-cancer foods. A study by the University of California found that eating a lot of fresh fruits and vegetables can reduce the risk of cancer such as liver cancer, colon cancer, pancreatic cancer, bladder cancer, gastric cancer, ovarian cancer, cervical cancer and endometrial cancer. There is less meat in Japan's traditional diet than in the United States, and of course the intake of cholesterol is also reduced accordingly, so the probability of women suffering from breast cancer is much lower than that in the United States. With the westernization of Japanese diet, the incidence of breast cancer among Japanese women is increasing. The incidence of breast cancer among Japanese women who immigrated to the United States is roughly the same as that of the total population in the United States. Similarly, the incidence of colon cancer is low, but it is more common in the United States. However, Japanese immigrants to the United States are as prone to colon cancer as Americans. It can be seen that in areas with excessive meat consumption, such as North America and Western Europe, intestinal cancer is rampant, while in vegetarian countries, such as India, it is rare. Cancer is preventable. As long as we can eat more vegetables and coarse grains and keep our blood moderately alkaline, the "killer of mankind" will be farther and farther away from us. Vegetarian food can reduce the burden on the heart. Most patients with heart disease are caused by excessive intake of fat from diet, which increases the contents of cholesterol, plasma fat and plasma lipoprotein in blood. If there are too many ingredients such as fat and cholesterol in meat, it will often adhere to the blood vessel wall. The more it attaches, the thinner the channels of blood vessels will be, and the blood supply will be insufficient, which will make the burden on the heart heavier and heavier. Once the blood flow is blocked and the heart is sick, people will be in a state of crisis, and diseases such as hypertension and cerebral hemorrhage will follow. Modern science shows that many components in vegetarian diet, such as vegetable oil, contain a lot of unsaturated fatty acids and vitamin E. Mushrooms and auricularia can not only reduce blood fat, but also improve the coagulation state of blood, which is of great benefit to prevent hyperlipidemia and coronary heart disease. Eating plenty of vegetables and fruits can reduce the risk of heart disease and stroke. According to the research of Harvard University, women who eat half a tomato or a carrot every day can reduce their chances of heart disease by 22% and stroke by 40% ~ 70%. Fruits and vegetables are also a good medicine after a heart attack. Xu, a White House health care consultant, has conducted a long-term study on heart disease and found that patients with heart disease should completely change their diet if they want to recover, that is, eat less meat and eat more vegetarian food. Vegetarianism can keep away from animal diseases such as bird flu. Animal diseases in modern animal husbandry are inevitable. These diseases are often transmitted to people, such as foot-and-mouth disease, bird flu and mad cow disease. At the same time, people's quarantine and treatment of dead animals are not thorough. Meat products with bacteria and viruses are often served on human tables through various channels. If eaten by humans, the result can be imagined. In the natural food web and food chain, robbery is always at a high level. Therefore, animals can enrich the residues of chemical pesticides and fertilizers used in agricultural production through the food chain, and the closer to the top of the food chain, the more obvious this enrichment effect is. Therefore, if people simply eat animal meat for a long time, it is equivalent to treating the human body as a recycling bin for toxic chemical residues. The chemical pollution of meat comes not only from the "enrichment" of animals, but also from a large number of hormones and feed additives used in animal feeding, as well as a large number of chromogenic chemicals such as nitric acid and nitrite used for meat preservation and delaying corruption. It is found that nitroamine produced by the chemical reaction between sodium nitrite and amines contained in some foods is a strong carcinogen. In addition, when animals are slaughtered, they will produce a lot of toxic secretions. People often eat meat and eat these toxins invisibly, which increases the burden on organs such as kidneys and livers, making people prone to illness and unhealthy. P4 No.7