Among them, vegetarians are easy to lack nutrients, such as high-quality protein, vitamins A, D, calcium, iron, zinc and vitamin B 12. Carotene is called provitamin A, which can be converted into A in the body. As long as you eat more vegetables and fruits rich in carotene, you can get enough vitamin A, and vitamin D can be obtained by sunbathing more without relying on milk. So, let's focus on protein and the effects of calcium, iron, zinc and vitamin B 12 on fertility. Protein not only builds and repairs tissues and provides energy, but also regulates physiological functions, such as promoting digestion, absorption and utilization of food and transporting oxygen. In addition, there are some hormones, such as pituitary hormone, thyroxine, insulin, adrenaline and so on. , consisting of derivatives of protein or protein. Insufficient intake of protein will obviously affect various functions of human body. As we all know, calcium is an important component of bones and teeth. In fact, calcium is also responsible for maintaining a variety of normal physiological functions, such as participating in the regulation of hormones and regulating the activities of various enzymes, which is closely related to cell phagocytosis, secretion and division. Iron is a component of hemoglobin, myoglobin, cytochrome A and some respiratory enzymes, and participates in the transport and exchange of oxygen and carbon dioxide in the body and the process of tissue respiration. Iron deficiency anemia can lead to menstrual disorders in women. Epidemiological studies also show that anemia in early pregnancy may lead to premature delivery, low birth weight infants and fetal death. There are nearly 100 kinds of enzymes in human body that depend on the catalysis of zinc, which can regulate the synthesis and metabolism of protein. Zinc is also involved in the active secretion of prostaglandin and regulates the production and secretion of adrenocortical steroids. Studies have found that zinc deficiency can cause impotence and loss of libido in mature adults.
Severe zinc deficiency during pregnancy can also lead to embryo malformation, and zinc deficiency after birth may also lead to Jurassic. Lack of vitamin B 12 may lead to memory loss, fatigue, anemia and other symptoms, and even lead to megaloblastic anemia. However, a person with a normal diet may be able to provide vitamin B 12 stored in the liver for several years. Pay attention to the intake of high-quality protein. Protein's lysine content in cereals is insufficient, and its nutritional value is lower than that of meat. We can make full use of protein's complementary principle, that is, to use lysine-rich beans and cereals together, so that their protein utilization rate is higher. Vegetarians are advised to have soy products for every meal.
Coarse grains are rich in B vitamins, calcium and magnesium. Vegetarians are advised to eat more coarse grains and less flour and rice, and eat at least 50 to100g of coarse grains every day. Eat more foods rich in vitamin C, the iron in meat is better absorbed, while the iron in plants exists in the form of non-heme iron. Vitamin C can help the body to better absorb iron in plant foods. Dark vegetables, fresh dates, kiwifruit and other foods are rich in vitamin C, and eat more foods rich in calcium, such as tofu, sesame sauce, dark vegetables and so on. Eat more foods rich in carotene, because you can't get vitamin A from meat, and you need carotene that can be converted into vitamin A more. Eat a handful of nuts every day, and the amount of nuts can be a little more than that of omnivores. The premise is that the edible oil is well controlled. Eat more bacteria and algae food, which is rich in calcium, iron, zinc, B vitamins, especially B 12 and other nutrients. Mushrooms also contain a lot of protein. Vitamin B 12 mostly exists in meat food, a little in eggs, and relatively little in plant food. Vitamin B 12 plays an important role in improving memory and sense of balance, controlling pernicious anemia and maintaining the normal function of nervous system. Fermented bean products, such as natto and fermented bean curd, all contain this vitamin. Although it is uncertain whether the vitamin B 12 contained in it can be better utilized by the human body, it is better to eat it than not to eat it. It's just that sufu is a high-salt food, and the amount must be controlled. It would be better to supplement some vitamin B 12 tablets properly.