1, total calories of food intake
2. Don't eat meat food, which leads to insufficient intake of protein in animals. When the intake of protein is insufficient, protein, carbohydrate and fat in the human body will be unbalanced, and immunity, memory decline, anemia and indigestion will follow; For women, too little protein will lead to abnormal hormone secretion, menstrual cycle disorder, abnormal reproductive function, and even seriously affect reproductive capacity.
Excessive fruits and vegetables are harmful to health. Fruits and vegetables are rich in dietary fiber. Excessive intake will accelerate the excretion of mineral nutrients in the gastrointestinal tract, leading to the loss of mineral nutrients in the body without being absorbed.
4. Vegetarians who only eat vegetables instead of rice will have a strong hunger because they lack enough fat in their bodies, and will eat more vegetables and food than normal diet. Because vegetables are easy to absorb oil, eating a lot of vegetables is easier to consume more oil, which leads to getting fatter and fatter.
If you want to have a vegetarian diet, the suggestions are as follows:
1, vegans should pay attention to protein's supplement. No matter young vegetarians or middle-aged vegetarians, five or six kinds of foods containing high protein should be arranged in the daily diet, such as beans, hard fruits, seeds, tofu or other bean products, eggs or dairy products. In addition, vegans should increase their intake of foods rich in protein and with balanced amino acid composition, such as soybeans and their products, Nostoc flagelliforme and mushrooms.
2. Strengthen the absorption of calcium. Because vegetarians can't get calcium supplement from meat, Mint suggested that vegetarians should eat dairy products in moderation. In addition, you should always drink soybean milk, eat beans, calcium-fortified fruit juice and cereals to supplement calcium. Mint reminds you that although green vegetables such as mustard are considered to have high calcium content, the calcium in vegetables is not easily absorbed, so you can't rely solely on vegetables to supplement calcium.
3, the right amount of vitamins. Vegetarianism itself is a kind of "partial eclipse", which is easy to cause vitamin B 12 deficiency. You should take vitamin B 12 every day. In addition, vegetarians should also take vitamin D to strengthen the absorption of calcium.
4. Pay attention to the fatty acid balance. The balance of fatty acids is very important for health. Vegetarians often can't get all kinds of saturated fatty acids because they don't eat fish, eggs and seafood. So you can eat more foods such as linseed oil, soybean oil and walnuts.
In addition, vegetarians should have a balanced diet and eat less meat, and vegetarians should pay more attention to nutrition.