Friends who like vegetarianism may say that vegetarianism has made my figure slim, and my Grade 4 is under control. I heard that it can also prolong life.
Friends who like to eat meat think that eating meat can supplement a lot of nutrition to the body, make the body stronger and improve immunity.
It is true that the public is right and the old woman is right. What the hell is going on? Let's get to know each other.
What do vegetarians and meat eaters usually eat?
Vegetarian:
According to different kinds of food, vegetarians can be divided into vegans, egg whites, milky whites and egg whites.
1, vegan people: don't eat all kinds of animal proteins, including meat, fish, poultry, milk and eggs, and some more strict vegetarians don't even eat animal products (such as honey).
2, egg man: do not eat meat, but will eat eggs and egg products.
3, dairy people: do not eat meat, but will eat milk and dairy products, such as cheese, cream, yogurt.
4, egg milk man: will eat some food from animals, such as eggs, milk and so on.
(2) Carnivores:
Carnivores eat a lot of fish, shrimp, livestock and poultry meat, and eat less vegetables, fruits, whole grains, beans and bean products.
What are the effects of vegetarianism and love of meat on health?
Vegetarian:
Because vegetarians consume less saturated fat and cholesterol, but more dietary components such as dietary fiber, water-soluble vitamins, potassium and antioxidants, it can indeed bring certain benefits to health, such as reducing the risk of obesity, heart disease, hypertension and type 2 diabetes, and even cancer such as gastric cancer and colon cancer.
However, if you don't know how to be a vegetarian scientifically, it will easily increase the risk of nutritional deficiency such as high-quality protein, vitamin B 12, calcium, iron and n-3 polyunsaturated fatty acids.
(2) Carnivores:
People who are partial to meat can usually get enough high-quality protein, vitamin D, iron and other nutrients, which are necessary to maintain health.
However, the lack of dietary fiber, multivitamins, minerals and antioxidants may increase the risk of some cancers; At the same time, too high saturated fatty acids and cholesterol are easy to cause cardiovascular diseases; Long-term high-protein diet may also lead to renal function damage and decreased bone mineral density, which is very dangerous for diabetic patients and may aggravate diabetic nephropathy.
Dietary advice for vegetarians and meat eaters
Vegetarian:
We should respect those who are vegetarian based on their beliefs. If you choose freely, it is not recommended for infants, children and pregnant women to choose vegetarian food.
How do ordinary adults scientifically become vegetarian? The Dietary Guide for Vegetarians gives us good guidance, as follows:
1, mainly cereals, with an appropriate increase in miscellaneous grains.
It is recommended that vegetarian friends eat more whole grain foods, such as millet, whole wheat flour, tender corn, oats, etc., instead of polished rice and refined white powder. Eat whole grains at least once a day for three meals.
In the specific way of eating, you can change the 1/3 grain you eat every day into whole grains. For example, when cooking, you can use 1 part millet and 2 parts polished rice.
2. Eat enough beans and bean products.
Vegetarian friends should also eat more beans and bean products. How much to eat?
Vegetarian people (adults): It is recommended to eat 50-80g of soybeans every day, or the same amount of bean products (such as dried bean curd, vegetarian chicken, shredded bean curd, north bean curd, south bean curd, etc. ), including 5- 10g fermented bean products (such as fermented bean curd, douchi, stinky tofu, sour soybean milk, soybean paste and soy sauce);
Egg whey people (adults): eat 25-60 grams of soybeans every day, or the same amount of soy products.
50g of soybean can be replaced with145g of northern tofu, 280g of southern tofu, 350g of lactone tofu, 80g of shredded bean curd,105g of vegetarian chicken,10g of dried bean curd, or 730g of soybean milk.
These bean products can be eaten alternately, such as tofu brain soybean milk for breakfast, fried dried tofu with green pepper and mustard tofu soup for lunch and dinner.
3, often eat nuts, seaweed, mushrooms.
Nuts: walnuts, hazelnuts, almonds, pine nuts, peanuts, cashews, pistachios, chestnuts, sunflower seeds, pumpkin seeds and watermelon seeds.
Mushrooms: Lentinus edodes, Pleurotus ostreatus, Flammulina velutipes, Agrocybe aegerita, Auricularia, etc.
Recommended methods for daily consumption of nuts:
1, eat directly as a snack;
2. Beat nuts into soybean milk or milkshake, such as adding peanuts to soybean milk, and adding a few almonds to stir when making cabbage and banana milkshake;
3. Spread the mashed nuts evenly on the surface of the bread, and then spread the melted cheese on the bread to eat together;
4, put nuts when cooking, such as spinach mixed with peanuts, cashew lettuce fried yam, osmanthus almond tofu;
5, add to porridge, such as wheat germ oatmeal, add half a spoonful of fried black sesame seeds.
Porphyra and mushroom dishes, such as roasted kelp tofu, fungus tofu vegetables, rapeseed mushroom stew, tofu mushroom soup, etc.
4. Vegetables and fruits should be sufficient.
It is suggested that vegetarian friends eat 300-500 grams of vegetables every day, including 5- 10 grams of bacteria and algae; Fruit is 200-350g per day.
500 grams of vegetables (referring to raw weight) sounds a lot, but in fact it is only about 2 bowls after frying. 200-350g fruit is not much, about the size of two fists.
5. Reasonable selection of edible oil
It is suggested that when choosing edible oil, vegetarian friends should choose more kinds rich in n-3 polyunsaturated fatty acids, such as linseed oil, perilla oil, rapeseed oil and soybean oil.
Among them, linseed oil and perilla oil are suitable for cold salad, and rapeseed oil and soybean oil can be used for cooking and frying. If you want to fry food, you can choose blended oil.
Finally, I would like to remind you that if it is difficult to get enough nutrition from your daily diet, you should supplement some nutritional supplements under the guidance of a doctor or dietitian.
(2) Carnivores:
1. Choose lean meat instead of fat.
Give priority to fish and shrimp with low fat content and lean livestock and poultry meat, and choose less fat meat and internal organs, such as pork tenderloin instead of pork belly.
2. Choose fresh raw meat instead of meat products.
Choose fresh and unprocessed meat instead of cured meat, sauce, smoked barbecue, dried products, fried, sausage, ham and canned meat products.
3. Cook stew more and fry less.
Choose more meat cooked by steaming, boiling, stewing, frying and frying (such as steamed bass, boiled beef slices and boiled shrimp), and less meat cooked by frying, frying and roasting (such as fried fish pieces and fried chicken wings).
Try to cut the meat into small pieces for cooking.
When in cook the meat, try to cut large pieces of meat into small pieces before cooking, which will help meat eaters to master their intake more actively. For example, meat can be sliced or shredded for cooking, and eat less big ribs, braised pork and braised chicken legs.
5, meat with other foods.
Meat is eaten together with other foods (such as fresh vegetables, bacteria and algae, bean products, etc.). ), such as carrots, black fungus, celery fried pork, crucian bean curd soup and other dishes.
6. properly control the amount of meat eaten.
According to the recommendation of Dietary Guidelines for China Residents (20 16), adults should consume 40-75g of fish and 40-75g of meat of livestock and poultry every day. Visceral food is about 25g 2-3 times a month.
If it is renal insufficiency, cardiovascular disease, fatty liver, diabetes, cholecystitis and gallstones, as well as gout, allergies and other patients, it is even more important to pay attention.
7. Pay attention to diversification of diet
Increase the intake of dark green vegetables, fruits, whole grains, beans and bean products; Eat proper amount of milk, eggs, nuts and seeds, and try to diversify your diet.
In short, whether you are vegetarian or eating meat, it is easy to lead to nutritional imbalance. It should be carried out scientifically and reasonably under the premise of considering its own nutritional needs and physiological state, so as to ensure a comprehensive and balanced nutrition and achieve the goal of health.