1. Is vegetarianism good for your health? Advantages and disadvantages of vegetarian diet
Is vegetarianism good for your health? Editor Maigoo thinks this problem cannot be generalized. There is a lot of dietary fiber in fruits and vegetables, which is beneficial to gastrointestinal digestion if eaten often. However, if protein is not supplemented for a long time, it will easily lead to nutritional imbalance and affect health.
The benefits of vegetarianism
Promote gastrointestinal peristalsis: there are more dietary fibers in vegetables and fruits than meat. Eating vegetables and fruits regularly can promote gastrointestinal peristalsis and help digestion.
Reduce the burden on the body: from the point of view of food chain, lower organisms accumulate less toxic substances such as heavy metals. Therefore, long-term consumption of vegetables, fruits, fungi and other foods can reduce the pressure on detoxification organs such as kidneys.
Helps to lose weight: Generally speaking, vegetarian food such as vegetables and fruits has much lower calories than meat. For example, the calorie of 100g mung bean sprouts is 16 calories, and the calorie of 100g lean pork is 143 calories. Eating low-calorie vegetarian food often helps obese people lose weight.
Disadvantages of vegetarianism
Vitamin deficiency: Some vitamins exist almost exclusively in animal foods, such as vitamin A and vitamin B 12. Lack may cause corresponding diseases, such as night blindness and anemia.
Insufficient calories: A's arsenic, B's honey, for obese people, vegetarianism may be able to lose weight, but for ordinary vegetarians, the calories provided by vegetarianism alone may not meet the needs of life activities. When the body is short of energy, our muscles may be consumed.
Second, the influence of vegetarianism on appearance
Editor Maigoo believes that people who need to be vegetarian from the heart, if they arrange vegetarian food reasonably for a long time, will naturally change their gas field, and their skin, skin color and figure will also change to some extent.
Surface change
Many people believe that "each other is born from the heart", and vegetarians mostly start to be vegetarian out of the concepts of compassion for all beings and environmental protection. From this perspective, vegetarians should be kinder than omnivores.
Skin changes
Whether it is dry skin, oily skin or acne, beauty consultants usually add "eat more fruits and vegetables" after recommending consumers to buy a lot of skin care products.
Most fresh fruits and vegetables contain antioxidants such as vitamin C and vitamin E, which can play a positive role in whitening and delicate skin.
Body change
Most vegetarian ingredients are relatively low in calories. If you are a vegetarian for a long time, your body will consume less calories than when you are omnivorous. After a long time, you will have a certain slimming effect.
Third, vegetarianism can also lead to fatty liver.
The prevalence of fatty liver in adults in China is on the rise. For many patients with fatty liver, doctors recommend a low-fat diet. Although vegetarianism seems lighter than eating meat, incorrect vegetarianism can also lead to fatty liver.
Some vegetarian foods are too high in calories.
People often equate vegetarianism with "light food". As we all know, fried dough sticks, biscuits and sweet drinks are vegetarian, but the calories of these foods are often higher than those of meat. If you consume too much, it will become a lot of glucose. Liver cells will convert excess glucose into fat and store it in the liver, thus forming fatty liver.
Maigoo suggested that although the calories of sweet drinks such as cola, sprite and orange juice are not so terrible, their sugar content is extremely high, which exceeds the daily needs of the human body, so don't drink too much.
Vegetarian variety is single.
Although eating vegetarian food is good for health, some vegetarians have a single diet, such as eating only vegetables, potatoes and beans, which is not suitable for human health.
A single vegetarian diet will lead to unbalanced nutrition intake, insufficient intake of protein or unbalanced intake of amino acids, which will make the body lack amino acids necessary for apolipoprotein synthesis, affect the lipid metabolism of the liver, and lead to a large accumulation of fat in the liver, thus forming fatty liver.
Fourth, the misunderstanding of vegetarian health.
In addition to the vegetarian minefield mentioned above, there are also some dietary misunderstandings that vegetarians often encounter.
An overly elaborate vegetarian diet.
Although white rice and white steamed bread are vegetarian, they have lost a lot of vitamins, cellulose and trace elements after careful processing. Eating exquisite vegetarian food for a long time is likely to affect your health.
Maigoo interprets that there is less fat in vegetarian food, and coarse grains represented by brown rice are rich in nutrients such as fat, which can help vegetarians balance nutrition.
Heavy oil and salt
Vegetarian food is generally thin and easy to taste. If you add a lot of spices and oil when cooking, it will gild the lily, not only losing the meaning of being a vegetarian, but also increasing the burden on your body.
Maigoo Interpretation Don't underestimate 6g salt and 50g sugar. In addition to the salt we put directly into the dish, chicken essence, soy sauce, soy sauce and other condiments also contain salt. Jujube, watermelon, cantaloupe, litchi and other fruits all contain a lot of fructose. The content of salt and sugar easily exceeds the standard.
Complex cooking method
Most vegetarians are easy to cook, especially leafy vegetables. Don't be too complicated when cooking. Cooking at high temperature for a long time will lose the original nutrition of food. In addition, frying, barbecue and other cooking methods will double the calories of otherwise healthy ingredients.
Maigoo Interpretation Generally speaking, the simpler the cooking method, the lower the calories of the food and the less the nutritional loss. But don't overdo it when cooking. Remember to cook before eating.
Eat vegetarian dishes overnight for a long time
Overnight dishes are easy to produce nitrite, so eating leftovers from overnight dishes for a long time may have health risks. Vegetarian dishes are best cooked and eaten now.
5. What does a healthy vegetarian eat?
roughage
Coarse grains have high nutritional value and simple processing technology, which can help intestinal peristalsis and prevent constipation. In addition, eating vegetarian food with less oil is easy to make people feel hungry, while coarse grains can increase the stay time of food in the stomach, making people more "hungry" than ordinary food.
Plant protein
There is less protein in fruits and vegetables, so long-term vegetarians should eat more plant protein, and reasonable collocation can improve the absorption and utilization rate of protein.
Dark vegetables
The leaves or fruits of these vegetables are usually dark and rich in calcium, iron and vitamin B2. They are the main sources of calcium, carotene, iron, riboflavin, ascorbic acid and cellulose in China's diet, and they are almost a must-have dish for everyone.
Marine plants
Marine plants are rich in vitamins and trace elements, which are beneficial to supplement the nutrients needed by the human body.
Ying Ji fruits and vegetables
Whether from a scientific point of view or traditional thinking, fruits and vegetables in season are better than those out of season.
nut
Nuts are rich in protein, oil, minerals and vitamins, which can supplement the nutrition that vegans don't get enough, and are helpful for human growth and development. But nuts are not low in calories, so they can only be eaten properly, not in excess.
Six, how to eat healthy vegetarian food
Who is suitable for vegetarianism?
1, simple obesity population
If you are obese just because you eat more and exercise less the day after tomorrow, you can try to eat vegetarian food to reduce your calorie intake.
How to judge yourself overweight? Body mass index (BMI) is widely used in the world, with BMI over 25 being overweight and over 30 being obese.
Body mass index = weight (kg) ÷ height (m)
For example, a person with a height of 1.7m and a weight of 70kg has a body mass index of 70 ÷ 1.7 = 24.22 < 25. According to the body mass index, this person's weight is normal, and there is no need to lose weight deliberately.
Body mass index is only suitable for the general population, not for athletes and fitness people.
2. Hate greasy people
Animal meat contains more fat, while ordinary vegetarian food contains almost no fat. Therefore, for people who don't like greasy food, vegetarianism is a good choice.
Not suitable for vegetarians.
Patients with metabolic diseases of liver and kidney function; Patients who need rehabilitation after operation; Pregnant and lactating women; Babies and children.
When is a good time to eat vegetarian food?
The weather is cold in autumn and winter, and vegetarian food is mostly cold food. Autumn and winter are not suitable for long-term vegetarianism.
Everything recovers in spring, and there are many vegetables and fruits in the new season, which is a good season for vegetarianism.
Summer is hot and dry, just in balance with the coolness of vegetarianism, so summer is also a season suitable for vegetarianism.