First of all, insufficient intake of compound nutrients is a problem that needs attention. In some developed countries, various nutritious foods are specially prepared for vegetarians, and vegetarians are unlikely to suffer from micronutrient deficiency. In China, the food industry rarely considers vegetarians to lose weight, which leads to insufficient nutrition fortification. It is necessary to supplement proper amount of compound nutrients to help you lose weight healthily, especially iron, zinc, vitamin B 12 and vitamin D, to prevent nutritional deficiency and make vegetarian diet lose weight affect your health.
Secondly, vegetarian raw food also needs attention. Some vegetarians think that eating raw vegetables has higher health value, so they seldom eat cooked food. They are keen on salad. In fact, many nutritious vegetables need to be added with oil to be better absorbed. Heating will destroy the integrity of the cell wall and significantly improve the absorption rate. It should also be noted that salad dressing has a high fat content, and because it is cool, it is not easily absorbed by the human body.
In addition, unrestricted consumption of processed foods is also a problem that needs attention. Many vegetarians believe that as long as there are no animal food ingredients, the nutritional value of food is high and it is more suitable for weight loss. In fact, many processed foods are made of white rice and refined white flour, which reduces important dietary fiber and increases a lot of oil, sugar or salt. It is not a substitute for fresh natural health food.
In addition, eating more fruits without reducing the intake of staple food is also a problem that needs attention. Eat fruit properly, if you eat too much, it will turn into fat, which is not good for your health. The sugar content of fruit is above 8%, and the calorie can't be ignored. If you eat a lot of fruit every day without reducing the amount of staple food, it will easily lead to excessive calorie intake and obesity.
Finally, not eating fermented food is also a problem that needs attention. Strict vegetarians are easy to lack vitamin B 12, which cannot be obtained from the diet of pure plants, and must be supplemented from fermented foods of some fungi. Lack of vitamin B 12 may lead to pernicious anemia. In addition, strict vegetarians may be short of zinc and iron. Therefore, increasing the intake of fermented bean products and minerals is beneficial to prevent micronutrient deficiency.
Finally, the amount of oil, sugar and salt is not well controlled when cooking, which is also a problem that needs attention. Vegetable oil and refined sugar sources began to appear openly in vegetarianism. Excessive intake of edible oil will also lead to increased blood lipids, promote obesity and induce fatty liver.
Vegetarian recipes include assorted salads, red pepper tortillas and fried cabbage with fungus.