How to eat healthy vegetarian food correctly? 1. Ensure normal neurological function, memory and vision: eat more cereals or soy products, or take induced vitamins once a day, mainly to ensure the intake of vitamin 12. 2. Promote bone development and prevent osteoporosis: bask in the sun and exercise. This is the only way to ensure that the human body can naturally form vitamin D in bones. Usually eat more milk, or soy food, drupe seeds, beans, or dark green vegetables to ensure the absorption of calcium. Remember, calcium and vitamin D work together to make bones healthy. 3. Improve immunity: Eating more whole grains, especially brown rice or whole wheat bread, can help you absorb mineral zinc.
The best time to choose vegetarian food is 1. Know why you choose vegetarian food and the policy you want to achieve. If you are a vegetarian for worship, please know what nutrients will be missing in the food that will be absorbed. If you are a vegetarian for the sake of health, you can gradually switch from the method of reducing meat to vegetarianism, and advocate that you take whey protein as the vegetarian criterion. 2. Know your physical condition as a reference for choosing food. Especially pregnant women, developing teenagers, and women preparing for pregnancy, special attention should be paid to supplementing related nutrients. Before starting a vegetarian diet, you can measure your height, weight, blood lipid, blood sugar and blood pressure. After vegetarian diet 1 ~ 3 months, the above indicators can be measured again as the basis for evaluating the vegetarian effect. Pay special attention to the following changes during the vegetarian period: stool frequency and shape, skin luster, weight increase and decrease, physical strength and activity, sleep time, vision changes, etc. 4. If you feel unwell, lack of energy and exhaustion during the vegetarian period, you should seek help from a doctor or dietitian immediately in order to master your physical condition.
Vegetarians should pay attention to the daily habits of 1. Drink less coffee or tea: Vegetarians should absorb iron from plant-based foods. Besides eating more iron-rich foods (leafy wheat, seaweed and avocado), they should also eat more vitamin C foods (Liu Ding, bitter gourd and green pepper), which are helpful for iron absorption. But remember, coffee or tea will prevent the absorption of iron. 2. Prevent greasy and salty vegetarian food: Some people are not used to light vegetarian food and often add a lot of sesame oil or soy sauce. Or use vegetarian chicken, vegetarian meat, vegetarian seafood and other processed foods as vegetarian staple food. Remember, vegetarianism is to make you more accustomed to a natural and simple life, so don't spoil your appetite with heavy taste or processed food. 3. Prevent pickled food: Try to choose fresh vegetables and fruits or unrefined whole grains to eat.
Can the elderly be vegetarian for a long time? Common hazards of the elderly blindly adhering to vegetarian diet: 1. Increased the incidence of cardiovascular diseases. Long-term vegetarianism can lead to hypocholesterolemia. Cholesterol is an indispensable nutrient for human body, and it is also the material basis of human cell membrane, sex hormones and cortisol, which plays an important role in white blood cell activity. Studies have shown that when the blood cholesterol content of elderly women is too low, the mortality rate will increase by four times, and the increase in the incidence of coronary heart disease is an important reason. 2. The incidence of depression in the elderly is much higher than that in the young and middle-aged people, which is not only related to the social habits brought about by aging and the increase of adverse events (such as widowhood, retirement, illness, etc.) in various days after people get old. ), but also related to the diet structure of the elderly. According to research, low cholesterol can accelerate the reabsorption of serotonin in the brain, and serotonin has a significant inhibitory effect on the function of the central nervous system, so hypocholesterolemia directly leads to or accelerates the generation of senile depression.
3. Incidence of tumor addition: The elderly who insist on vegetarian diet for a long time often show insufficient intake of protein. For many elderly people, the main sources of protein's intake are rice and flour. The protein quality of this food is very poor. If consumers don't pay attention to the high-quality beans in protein, it will lead to the lack of protein. The lack of protein will weaken the body, make the body healthy against diseases, and lead to various diseases, including malignant tumors, especially digestive tract tumors. 4. Studies that affect people's sexual function in the coming year found that men who consume too little protein will also have lower testosterone secretion, which will directly affect their sexual ability. Vegetarians and some elderly people who have lost their teeth or lost their appetite and eat less meat are most likely to have this situation, because meat is the main source of protein. The lack of protein in the elderly will increase the secretion of a globulin that hinders sex hormones, so the production of testosterone will decrease. Testosterone deficiency will not only affect sexual ability, but also reduce the number of red blood cells, lead to osteoporosis and affect muscle growth.
Who shouldn't be a vegetarian Strictly speaking, nutritionists don't recommend being completely vegetarian for a long time. If someone wants to take the exam, it depends on the physical condition at that time. Zeng Qingshan said that vegetarians must be adults with very good physical fitness. The following people advocate not being a vegetarian: 1, people with weak health and poor resistance. 2. All children in the growth and development period are in the period of long body, which will lead to stunting. 3. Women who plan to have children, if they keep the same posture all the time, will lead to a decline in estrogen levels and cause pregnancy disorders. 4, female menstrual period, month. 5 menopausal women will aggravate "menopausal syndrome".
Vegetarian food may not be as beautiful as you think. The diet pursued by modern people is no longer just based on food and clothing. Advocating healthy eating is king. Vegetarianism is a popular trend at present, but the results of vegetarianism vary from person to person. Although vegetarians are healthier than meat eaters, they are more prone to mental problems. The researchers pointed out that vegetarians drink less, smoke more and exercise more than meat eaters, but 28% vegetarians have simpler panic disorder and anxiety disorder, and the incidence of depression is higher than that of the general population 18%. Being a vegetarian may not be as beautiful as you think.
The key is to see if you eat right. In many people's understanding, vegetarian diet is equal to health and is conducive to improving dyslipidemia. It can't be said that food contains high cholesterol, so the cholesterol eaten in the body will definitely increase, because abnormal cholesterol is not eaten casually. About 20%-30% of cholesterol in the human body comes from food, which is called exogenous cholesterol, and 70%-80% is composed of tissues and cells in the body, which is called endogenous cholesterol. Exogenous cholesterol only exists in animal food, and the higher content is animal brain, liver, kidney, egg yolk, crab yolk and so on. When we strictly control the cholesterol in the diet, the content of endogenous cholesterol will increase, while when exogenous cholesterol is added, the content of cholesterol in the body will decrease. "This is why vegetarians don't eat foods with high cholesterol, and people who eat less cholesterol may also have high blood lipids.
Insufficient intake of protein caused by vegetarianism is a very serious problem. In fact, eating too many carbohydrates will also affect the cholesterol addition of the human body, especially in the presence of saturated fatty acids. "Many people say that I don't eat meat, but many processed foods contain a lot of trans fatty acids, which will also affect the increase of cholesterol in the human body. Because the human body constitutes cholesterol, it has its own mechanism. " After fat enters the human body, as long as a very small part of cholesterol is absorbed, most of it will enter the tricarboxylic acid cycle, and then the body will use the products of the tricarboxylic acid cycle to reconstruct cholesterol through the liver. "The human body is a messy system. In the process of cholesterol production, transportation and metabolism, problems in any link will lead to the accumulation of bad cholesterol, block blood vessels and induce cardiovascular and cerebrovascular diseases. So we can't simply say which part is taboo and which part is constraint. There must be a balance. " A study in Taiwan Province Province also shows that vegetarians only suffer from "innovation syndrome"-a series of complications caused by abnormal innovation. Usually, three of the five standards, such as waist circumference, blood pressure, triglyceride, high-density lipoprotein cholesterol and fasting blood sugar, are higher than normal.
The so-called vegetarian diet mainly refers to the eating habits of fruits, vegetables, beans, grains, seeds, nuts and other plants. Vegetarianism also varies from place to place and from person to person, which can be roughly divided into veganism that eats all plant products; There are three kinds: milk vegetarian diet containing plant food and dairy products, milk vegetarian diet containing plant food and proper amount of milk and eggs. From the perspective of human evolutionary history and human digestive structure, people should belong to omnivores, that is, they are neither pure meat nor vegetarian. Simply emphasizing vegetarian food or meat is not conducive to the all-round development and development of mankind. "From a nutritional point of view, the golden ratio of meat and vegetables in human diet should be 1: 7, that is, 1 min and 7 min. Experts have repeatedly stressed that the diet should be diversified and the nutrition should be balanced.