Check online 1 ~ 2 hours of nutrition knowledge to know what nutrition your body needs, how much it needs and where to get it.
Here are some of the most important vegetarian common sense:
1. The intake of protein should be sufficient. Eat not only vegetables, but also foods rich in protein, including beans, bean products (tofu, soybean milk, dried tofu, etc.) and dried fruits (including peanuts, but pay attention to eating dried fruits, which will be mentioned below).
You should take all kinds of vitamins. The simple and safe way is to take all vitamins and calcium tablets every day. The complicated way is to eat all kinds of vegetables. But vitamin B 12 tablets must be eaten, because there is almost no stable source of B 12 in vegetarian food.
It's a good idea to buy a weighing scale to monitor your weight when you are a vegetarian. Although vegetarian diet can lose weight, there are some misunderstandings, which will lead to weight gain if you don't pay attention. What are the misunderstandings:
A. Some people don't get enough protein, so they always feel hungry, and then eat a lot of meals, and as a result, they gain weight.
B. Although protein is rich in dried fruits, they are also high in fat, and if you eat too much, you will get fat.
C. Some people will become addicted to sugar or eat snacks after eating vegetarian food.
D. Some people drink too much milk-milk is high in fat, which will lead to weight gain. So if you want to drink milk, you'd better drink all skim milk.
Of course, eating some fruits and vegetables and increasing fiber are good for your health. This kind is actually more casual, as long as there is a certain amount.
The following is the amount of protein, which can be used to calculate how much you should eat every day:
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Theoretically, adults can achieve zero nitrogen balance if they consume less than 30g of protein every day. However, considering the safety, it is better for adults to consume 0.8g protein per kg of body weight every day. As China is dominated by plant foods, the recommended intake is 1.0g/kg body weight ~ 1.2g/kg body weight; In terms of energy, protein's intake accounts for 10% ~ 12% of the total dietary energy, and children and adolescents account for 12% ~ 14%.
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Soybean protein: The protein content in soybean products is about 38%, which is 4 ~ 5 times that of cereals. The amino acid composition of soybean protein is similar to that of milk protein. Except methionine is slightly lower, other essential amino acids are rich. It is the complete protein of plants, and its nutritional value can be equivalent to that of animal protein.
The protein content of peanuts is about 25%, the fat content seems to be 30% ~ 40%, and the nutritional components of dried fruits are similar. Protein content is between 15%-30%, and the fat content is relatively high.