Debate: What are the advantages and disadvantages of vegetarian food and meat food? Serial one

Debate: What are the advantages and disadvantages of vegetarian food and meat food? Serial one

Although there is a lot of evidence that vegetarian diet can reduce the incidence of chronic diseases, especially heart and arterial diseases, it is difficult to collect such evidence. If vegetarians just don't eat meat, the data will be easy to compare, but they will also increase their intake of whole grains, beans, nuts, fruits and vegetables. This dietary pattern is rich in dietary fiber, vitamins and minerals, and thousands of plant active chemical factors, which is also related to reducing the risk of disease. At the same time, many vegetarians quit smoking. Even if they drink moderately, they have more activities and exercise than other adults.

When researchers consider all the effects of a healthy lifestyle on the development of diseases, a large amount of evidence will support the vegetarian diet model. Or eat more vegetarian food and less meat. Vegetarian food accounts for most of the food, and meat food only accounts for a small part, which is more conducive to human health.

Compare the positive effects of vegetarianism on health.

1, in the case of not exceeding the standard, to prevent obesity.

Among men and women of many different races, vegetarians tend to maintain a healthy weight better than non-quality people, and vice versa. Eating more meat is directly related to increased energy intake and obesity. Meat itself contains high fat, which promotes people's appetite. For example, eating braised pork and cabbage tofu, the staple food you eat is definitely different. If you eat a bowl of braised pork, you may be able to eat two bowls of rice, but if you eat cabbage and tofu, protein is actually enough, but the taste is not so good, so you may eat a bowl of rice.

Eating meat virtually not only increases the intake of energy, but also increases the intake of staple food, which promotes appetite. I also want to drink alcohol or other food to make my calories exceed the standard.

However, the cause and effect of this phenomenon is not particularly clear, but reflects the health-oriented lifestyle adopted by many vegetarians. Is a healthy lifestyle, leading to their health will be better than those who eat more meat.

2. Prevent heart disease and arterial and cardiovascular diseases.

Plant-based diet is associated with lower incidence of heart disease and arterial disease. Vegetarians are often less likely to die of heart disease and related diseases than meat eaters. Although not all heart health indicators can be continuously improved by vegetarian diet. The more vegetarians eat, the different food choices will affect the risk of different types of heart disease.

When vegetarians choose to eat more unsaturated fats from soybeans, seeds, nuts, olive oil and vegetable oil, and avoid saturated fatty acids from other sources such as cheese, cream and butter, their risk of heart disease will be reduced.

If the diet contains more nuts and dietary fiber, its low-density lipoprotein cholesterol will usually decrease, which is also beneficial to the heart. And strict vegetarians, that is, people who don't eat any animal-derived food, have the lowest LDL cholesterol in their blood. Egg-milk vegetarians are slightly higher, while people who eat a typical meat diet and eat more meat have the highest low-density lipoprotein cholesterol, also known as bad cholesterol, which is the easiest to block blood vessels. All kinds of embolism, all kinds of stems.

When soy products are used to replace animal protein rich in saturated fat in diet, LDL cholesterol tends to drop significantly. To get this benefit, you need to consume about 25 grams of protein or 370 grams of tofu from soybeans every day (equivalent to one-third of protein's daily intake from soy products). Effect of bean products on lowering low density lipoprotein cholesterol. These foods are rich in soy protein, polyunsaturated fatty acids, dietary fiber, phytochemicals, vitamins and minerals, so soy foods can easily replace protein from saturated fatty acids in the diet, such as meat and cheese.

Stir-fried bean skin with Chili and radish

1, bean skin is good, blanched, weeding and acid removal. The carrot was broken by water.

2. Hot pan oil, saute garlic, add carrots, sharp beans and pepper skins, because they are all cooked, turn the slices and stir fry, and add a little soy sauce to the pan. Green pepper with sharp color is a vegetable with the highest vitamin C content, which is higher than that of macaques. However, the longer the heating time, the higher the temperature and the more loss. Enough to break life. There is no loss of antioxidant components of raw nutrients. Very good vegetarian food. No cholesterol.

Don't worry about eating beans. Proper diet is good for health. I mean, South China recommends 25g of dried bean products every day, which is equivalent to the size of a palm,100g, while China actually takes10g. Our country has a population of 50 million, and the excellent quality of eggs depends on soybeans. If the problem appears as you think, it should be the first one. However, vegetarians have a lower incidence of cardiovascular diseases and cancer. But I don't recommend vegetarian food, which is seriously lacking in nutrition. According to our balanced dish, the ratio of meat to vegetables is 1 3, which is just right. On this basis, the total calories do not exceed the standard, and eating vegetarian food once or twice a week is good for health. It is also good for balancing blood lipids.

I advocate eating more vegetarian food and less meat, and I am not absolutely not eating meat. After all, iron, zinc, calcium and selenium in animal foods are much higher than those in plants. It is more suitable for three kinds of plants to match an animal food.

Imitating the shape of a sandwich, three pieces of tofu are sandwiched with a layer of sauce beef and a layer of bean sprouts (or boiled spinach, which can be mixed casually). It is tender and delicious, and all kinds of flavors are strung together in one bite, and the balance is just right. Use south tofu to make tofu with inner fat.

Tofu and edamame are both good foods.

3. Prevention of hypertension

The blood pressure of vegetarians is usually low, and the rate of hypertensive patients is below average. Most vegetarians can maintain a healthy weight. A normal healthy weight helps to maintain blood pressure, as does a diet rich in dietary fiber, fruits, vegetables, mineral potassium, nut seeds and soybean protein. Mineral sodium can promote blood pressure, and common meat, especially red meat such as seafood, pigs, cattle and sheep, has relatively high sodium content.

However, other healthy lifestyles of vegetarians, such as less smoking, less drinking and more physical activities, are also conducive to maintaining normal blood pressure.

If you are not a vegetarian, I suggest that your eating pattern is also more vegetarian and less meat. Plan your diet according to China's balanced diet plate and Mediterranean diet, and the combination of meat and vegetables is just right.

Rainbow meal is healthy and thin, and I don't like it that much, just a little. Today, I eat vegetarian food. Eating vegetarian food once a week is good for the overall health of the sample. Nature is pure and natural, I don't recommend it. The third staple food is coarse rice and miscellaneous grains, and my steamed corn flour steamed bread has wheat germ. These staple foods add up to more than one fist. You are like this piece, with no less than half a fist. Add rice to the plate where the staple food is placed, and order more rice. This one is 1/4 sets, and 1/4 sets is a fist. Eating excellent protein is only qualitative, and it's even worse with this bean product. Eat every meal. 1/4 disk is here. This is a high-quality protein. Some fruits and nuts contain protein, which is better than meat, but it is also a supplement. You can eat more of this fruit vegetarian food. Vegetables account for half of the dishes. My vegetable tip is pepper, and vitamin C is the highest among vegetables. Vegetables and peppers together are one of the five super vegetables, and carrots. Add some here. Then I'll take this soup out. Just put a bowl of soup here. This is the fermented taste of tofu. There are also bean skin and kelp in the soup. The taste of mountains and the taste of the sea, kelp, mushrooms and all kinds of mushrooms, this soup should also be properly seasoned. The yellow color is yeast made of beans. This flavor is enhanced. Don't put too much flavor, it's a little salty. There is fruit in backwater. If you don't eat early, you won't eat late, which occupies the position of 1/4 of this plate. In addition, you should take supplements, mainly vitamins and minerals and a deep-sea fish oil to supplement omega3-3. If you are a vegetarian and don't eat oil, you should eat a kind of seaweed oil, DHA of seaweed oil. This is a good match, so you can take a plate of food on a table and quantify it.

4. Cancer prevention

Studies have found that people who eat a high proportion of vegetables, fruits and soy products have a lower incidence of rectal cancer and colon cancer than people who eat a lot of red meat and lean meat. What is more noteworthy is that just eating a small amount of meat, eating red meat and refined meat will also be good for human health, which will be very different from eating more meat.

In a study of more than 60,000 people in Britain, it was found that people who eat fish but don't eat red meat have the lowest cancer rate.

This finding is consistent with previous research results.

In other large studies, there is not much difference in the incidence of colon cancer between vegetarians and meat eaters. The difference of this result may come from the dietary pattern of each experimental group. Some meat eaters also like to eat beans and vegetables and often eat them, while some vegetarians may prefer fried food, cheese and candy. Other factors, such as the degree of obesity, will also affect the research results.

However, more and more evidence shows that eating a lot of red meat and processed meat is related to certain types of cancer and increasing the risk of heart disease and other diseases. This risk will also increase with the following situations.

Low intake of vegetables and fruits. China's guidelines recommend eating 200 to 350 grams of fruit every day. 300 to 500 grams of vegetables. Have you had enough?

Alcohol, drinking.

Overweight and obesity, abdominal fat increase.

5. Other health benefits

Besides obesity, heart disease, high blood pressure and cancer, vegetarianism also helps to prevent cataracts, diabetes and gallstones. However, these effects are more likely to come from the foods contained in vegetarian diet: rich fruits, beans, vegetables and whole grains, rather than just not eating meat.

Different from vegetarians, vegetarians have suitable meat substitutes, such as bean products, in their healthy eating mode. However, meat eaters do not have enough substitutes to replace whole grain foods, fruits and vegetables, and plants have antioxidant effects, which are not found in meat. Eating less of these foods will endanger the health of meat eaters. The next article will discuss the respective roles of lean meat, fish, seafood, eggs and milk in a balanced and adequate diet.

Protein can meet the needs of most adults, but infants and the elderly need proper meat to ensure their intake of iron, zinc, calcium, selenium, vitamin D and vitamin B 12, especially infants, pregnant women, children, teenagers and the elderly, and vegetarianism is not recommended.

Our country's dietary guidelines are also more vegetarian and less meat.

This is today's meal.

Refer to Japanese-style three meals with one juice (mountain flavor, sea flavor). 50 grams of blue and white fish. Potato and corn sparerib, bean skin, kelp and mushroom miso soup, scalded vegetables. Nuts and black sesame balls. Kiwi food.