Reasonable cooking and diet: the reasonable collocation of food should start with scientific distribution.
Generally speaking, food can be divided into five categories: the first category is whole grains, the second category is vegetables and fruits, the third category is chicken, duck and fish eggs, the fourth category is milk bean products, and the fifth category is vegetable oil and pure heat energy food. These five kinds of meals constitute a dietary pyramid, and the food intake decreases as it goes up, which shows that grains are the foundation. No absolute? Not good? food
Earlier? Vegetarianism? Most of them are due to personal beliefs or eating habits. With the development of science and technology, environmentalists find that eating meat increases the burden on the earth, and livestock farming not only increases greenhouse gas emissions, but also greatly increases the consumption of grain. Therefore, vegetarianism has gradually become a fashion move.
Experts said that with the gradual increase of modern society, chronic diseases such as hyperlipidemia, hypertension, hyperglycemia and hyperuricemia are affected by it. Threats? 、 ? Threats? There are more and more people. Under the guidance of the idea of keeping fit and losing weight, many people became extinct? Eating meat? Instead, they choose vegetarian food that they think is healthier. In fact, in the eyes of nutrition experts, there is no absolute? Not good? Food is only an unscientific diet. Experts say that although the society should respect vegetarianism, it still advocates a balanced and diversified diet from the perspective of health. People should choose healthy and safe food and form regular living habits.
Completely vegetarian? A double-edged sword? efficacy
As far as vegetarianism is concerned, this relatively lacking diet structure is likely to cause an imbalance in human nutrition supply. Experts say that vegetarianism can be divided into veganism (that is, plant food and its products) and lacto-egg vegetarianism (besides plant food and its products, eggs and dairy products can also be selected). Comparatively speaking, the dietary nutrition of dairy-egg vegetarian diet is more comprehensive, while vegan diet is more likely to cause serious lack of some essential nutrients in the body. In the opinion of nutrition experts, what are the advantages and risks of giving up meat food and plant food? Advantages of vegetarianism:
Vegetarian food is generally low in fat content and basically free of cholesterol, which can effectively reduce the possibility of cardiovascular diseases; In addition, vegetarian diet is rich in cellulose, which can take away some toxins in the body; Eating more fruits and vegetables also helps to prevent tumors and is good for health.
Vegetarian risk:
More intake of plant foods means more water-soluble vitamins and dietary fiber, and less saturated fatty acids and cholesterol, which also brings some high-risk factors of nutritional deficiency: the intake of high-quality protein is reduced, the absorption rate of calcium in plant foods is low, and the interference of dietary fiber and phytic acid on nutritional absorption easily leads to the lack of vitamins and other micronutrients and trace elements, such as calcium, iron, zinc, selenium, vitamin A, vitamin D and vitamin B65438. In addition, people with liver and kidney diseases are not suitable for vegetarianism, especially uremia patients. Vegetarianism will lead to excessive potassium intake, and the intake of high-quality protein is worrying. It is best for people with diseases to get the doctor's approval before starting a vegetarian diet. Patients with active peptic ulcer, inflammatory diseases of gastrointestinal tract, esophageal varices caused by liver cirrhosis, renal failure caused by various reasons, some kidney calculi's diseases, severe anemia, etc. Should not be absolutely vegetarian.
Experts said that if you choose? Vegetarian? Don't even touch eggs, milk and fish every day. In the long run, the invisible damage to the body may be even greater. After all, many essential amino acids come from meat, many of which come from fat that many people hate, but these amino acids play a very important role in ensuring that human immunity is maintained at a good level and endocrine metabolism is normal. Its long-term deficiency may cause a series of reactions such as malnutrition, calculus, calcium deficiency anemia, and even irreversible damage, and may also affect women's menstruation and fertility. In addition, for expectant mothers and new mothers, it is best to give up temporarily? Vegetarian? Because breast milk contains a lot of fat and protein for children to grow up, if you are a vegetarian, the fat content in breast milk will be reduced, and the quality of protein will be worse. If you insist? Vegetarianism? Have a good trip.
Suggestions on reasonable cooking and diet:
1, we should pay attention to increasing the number of meals and ensuring adequate intake of calories, so as to ensure that the human body has energy for normal thinking and activities.
2. Try to increase the variety of food. The more kinds, the more complete nutrition. Try to choose cereals, beans, roots, bacteria, algae, vegetables, fruits and other foods, while paying attention to fresh foods and eating less pickles and pickles. Increase by eating more carrots and pumpkins? -Carotene intake to avoid vitamin A deficiency.
3. Pay attention to the taboo of food collocation and the complementary function of food. For example, eating cereals and beans together can strengthen the complementary effect of their amino acids; Oxalic acid rich in spinach and other foods will combine with calcium in tofu, thus affecting the absorption of calcium.
4. Choose the right cooking method. Like vegetables? Flying water? After that, the contents of oxalic acid and purine can be reduced, and oil can help the absorption of carotene.
5. Eat more nuts and dried fruits and increase the intake of fatty acids and some trace elements. Such as walnuts, sunflower seeds, pistachios, peanuts, red dates and so on. However, because stone fruit is oil and has high calories, special attention should be paid to controlling the weight when eating.
6. Long-term vegetarians had better take some vitamin and trace element supplements, and supplement calcium and protein when necessary.
7. Vegetarians have less calcium intake, so it is suggested to do more outdoor activities, increase sunshine time and promote calcium absorption.