Protect the stomach: Vegetarian nutrition is the easiest to digest and absorb. People who often eat vegetarian food will enhance their body resistance and maintain their stomach. It is more difficult for the stomach to digest meat. Even if food enters the large intestine, a large part of it is undigested, while the stomach is easier to digest and is directly absorbed by fruits and vegetables.
Peace of mind: Vegetarian food can calm our mind. When people eat animal food, they will eat hormones into their stomachs, which will easily make us grumpy. So people who eat vegetarian food are mostly docile.
Disadvantages of vegetarian malnutrition: I can't feel my taste buds for a long time, which leads to no appetite. Besides, vegetarian food can't provide you with enough energy, so your body can't support it at all. Eating vegetarian food for a long time is also prone to stones.
Affect fertility: Long-term vegetarianism will affect fertility, because the hormones in the body are reduced and the number of male sperm is also decreasing, so it is unlikely to survive, so long-term vegetarianism will affect fertility.
Accelerate aging: Fat is a very important part of our body. Generally, people who gain weight have better skin, mainly anti-oxidation. People who eat vegetarian food for a long time simply can't make their bodies have enough fat, so their skin will become more relaxed and thus have no vitality.
Vegetables are best eaten raw or cooked. It was found that when vegetables were heated at high temperature for 3 minutes, 5% of vitamin C was lost, and the content of vitamin C decreased by 30% after 10 minutes. In the heating process, the content of vitamin B will also be lost, so it is better to eat vegetables raw. However, it should be noted that not all vegetables are suitable for raw food. Potatoes, yams and taro must be cooked before eating.
How to eat nutritious vegetables after blanching: blanching vegetables can well reduce the cooking time of vegetables, thus avoiding the loss of some vitamins and antioxidants. Blanched vegetables are also more suitable for people who are afraid of cold and have a bad stomach, especially in the season of high incidence of enteritis.
Soup: Generally speaking, the nutrient absorption of cooking is much lower than that of soup. Even the boiling water at 100 degree is far below the temperature of hot oil, especially kelp, day lily and oyster mushroom are more suitable for soup.
Raw vegetables: Many vegetables are suitable for raw food, such as bitter chrysanthemum and lettuce, which can better absorb their nutrients. However, you should pay attention to cleaning when eating, or you can blanch it with boiling water before eating, which not only preserves the original flavor of the ingredients to the maximum extent, but also makes it safer to eat.
Roots and mushrooms are suitable for baking: for example, mushrooms, broccoli, etc. They are all suitable for baking in the oven, which can not only retain most of the nutrients of vegetables, but also meet people's needs.
Closed cooking: According to research, cooking under the condition of air isolation can greatly reduce the contact between ingredients and oxygen, so that vitamin C will not be lost in large quantities, so cooking can be covered with closed cooking. How to be a vegetarian is healthy?
How to prepare vegetarian dishes and eat fried rice with miscellaneous vegetables
Ingredients: rice, lettuce, carrot, cucumber, salt, oil, sugar, chicken essence.
Practice: Wash the vegetables and cut them into cubes. Add corn residue, add rice and steam. Stir-fry carrots in oil until soft, then stir-fry cucumbers for a while, and add lettuce. Finally, add rice and mix well. Add proper amount of salt and sugar chicken essence to the pot.
Fort St. Su Zhen
Ingredients: Boletus, Tricholoma matsutake, vermicelli, Shanghai green, small mushrooms, yuba, Chinese cabbage, yeast.
Practice: Mix flour and yeast, knead well, cover with plastic wrap, and ferment in a warm place. Chinese cabbage and Shanghai green are washed and chopped, mushrooms, boletus and Tricholoma matsutake are soaked in Kamikiri diced, and yuba and vermicelli are soaked and chopped. Stir-fry the cut ingredients in a pot, and season with salt, sesame oil and pepper. Ventilate the dough, wake it for 10 minutes, divide it into small portions, roll it into a cake with thin edges and thick middle, and wrap it with mixed stuffing. Wrap the steamed stuffed bun and put it in the pot after waking up. Boil and steam for 20 minutes, and simmer for 3 minutes.
Vegetarian steamed dumplings
Ingredients: flour, leek, carrot, mushroom, fungus, egg, shrimp head, fried noodles, fried bean curd skin, onion, ginger and garlic;
Practice: Add flour to the half-boiled, half-cold, half-cooked dough and wake it up for a while. Add cooking wine to eggs, stir-fry, air-cool, then add minced leek, minced carrot, minced auricularia, minced mushrooms, shredded vermicelli, shredded bean curd, fried shrimp head, shrimp oil and Jiang Mo, stir well, then add salt, monosodium glutamate and sesame oil, and wrap in jiaozi; Take out the dough, roll it into dough, wrap it in jiaozi and steam it.
Which vegetables are the staple food? Many starch-rich vegetables are actually staple foods, such as yam, pumpkin, lotus root, potato, bean plant, water chestnut, taro, water chestnut and so on. If these vegetables are served on the table, we should pay attention to reducing the consumption of other staple foods.
It is essential for vegetarians to supplement nutritious milk: vegetarians are mainly vegetarians all the year round, and calcium deficiency will inevitably occur in their bodies. No matter men, women and children, the harm of calcium deficiency must be known to everyone, 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: If you don't eat meat all the year round, your body will have symptoms of deficiency of both qi and blood, and you will often have symptoms such as fatigue and palpitation, so you must eat some foods that tonify qi and blood, such as jujube lotus seed porridge and peanuts.
Protein: protein generally eats meat and animal fat, because those animal proteins can't be eaten because they are vegetarian, so they 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.
Supplementing various vitamins: If you only eat vegetarian food, some functions of the body will not be better "maintained", leading to the rapid loss of nutrients in the body and poor absorption of nutrients in the body. So you must supplement vitamins to avoid the lack of micronutrients in your body.
Eat more fruits and vegetables that supplement iron: Vegetarians are prone to anemia, which is 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.
Vegetarians pay attention to objective respect for others: many vegetarians have a sense of subjective superiority, thinking that vegetarianism can solve all health problems once and for all, and even argue with carnivores in extreme ways. In fact, vegetarianism and eating meat are just a kind of eating habit, and there is no right or wrong.
Pay attention to your age: children and adolescents are in the stage of growth and development, and the intake and proportion of nutrients are extremely demanding. Even if they pay great attention to the nutritional collocation of vegetarian food, it is difficult to meet this requirement. Therefore, children and teenagers can't just eat vegetarian food.
Intake all-round nutrition: As an adult, if you are a vegetarian, you'd better apply for a nutritionist, so that you can master the nutritional content of various vegetarians, meet your nutritional needs through reasonable collocation of various vegetarians and avoid nutritional deficiency.
Regular physical examination: Whether you are proficient in all kinds of vegetarian nutrition or not, you should be cautious, give your body a regular physical examination, find out in time whether you lack some nutrition or have some diseases, and then prescribe the right medicine for conditioning.
Vegetable Nutrition Grade A: Vegetables with high nutritional value are rich in carotene, riboflavin, vitamin C, calcium and fiber, mainly including Chinese cabbage, spinach, mustard, amaranth, leek and sherry red.
B vegetables: usually divided into three types, the first one contains riboflavin, including all fresh beans and bean sprouts; The second category contains more carotene and vitamin C, including carrots, celery, green onions, green garlic, tomatoes, peppers and sweet potatoes. The third category mainly contains vitamin C, including Chinese cabbage, cabbage and cauliflower.
Class C vegetables: contain less vitamins, but have higher calories, including potatoes, yams, taro, pumpkins, etc.
D vegetables: containing a small amount of vitamin C, with low nutritional value, such as white gourd, bamboo shoots, eggplant, water bamboo and so on.