How should vegetarians maintain a balanced diet and nutrition?

Different schools of vegetarianism: 1. You can eat dairy products and eggs, and refuse to eat meat, fish and crustaceans, which is the most commonly used form of vegetarian diet. 2. Refuse to eat meat, fish and eggs, and you can eat dairy products. 3. refuse to eat meat, fish and dairy products, and you can eat eggs. 4. Refuse to eat meat, dairy products and eggs, and you can eat fish. 5. Refuse to eat meat, eggs and milk, and you can eat poultry. ◆ Ten Harmful Cases of Vegetarianism: Zhang Yang, a 32-year-old beautician, has a marriage feud due to vegetarianism. My husband is a vegetarian. He has been a vegetarian for four years. I can stand the simplicity of food, but I can't stand his "no desire", so I often lose my temper with him. He said I was unreasonable and I couldn't get comfort from him, so I sought comfort online. I often meet different netizens, and he has noticed some, reminding me to love myself, but isn't it because he is a vegetarian that caused today's situation? 1. Zinc deficiency: The zinc intake of vegetarians is lower than that of non-vegetarians. Zinc deficiency will affect children's development, immune function and sexual desire. Because of the low bioavailability of plant zinc, vegetarians should strive to reach or exceed the recommended intake of zinc. Suggestion: Eat more soy products, drupes or unrefined whole grains and mustard, which are also rich in zinc. 2. Vitamin B 12 deficiency: Vitamin B 12 is necessary for hematopoietic process and nervous system. Vitamin B 12 exists almost only in animal foods, and vitamin B 12 provided by spirulina, marine plants and soybean fermented foods has no activity. Long-term vegetarian diet leads to a serious shortage of vitamin B 12, and then special hallucinations appear. Suggestion: Use dark green vegetables and soybeans instead of vitamin B 12. Because vitamin B 12 mainly exists in animal foods, vegetarians are prone to vitamin B 12 deficiency, which may lead to nervous system damage such as megaloblastic anemia, depression, memory loss, limb tremor and hyperhomocysteinemia (which may increase the risk of cardiovascular diseases). Supplementing dark green vegetables, such as spinach, mustard, olives and carrots, is the main source of vitamins, but these vegetables do not contain vitamin B 12, and long-term consumption will lead to malnutrition. The best way is to eat vegetables and soybeans, because soybeans are rich in vitamin B 12, and oyster sauce can also be eaten as a meal, because oyster sauce can also provide rich vitamin B 12. 3. Iron deficiency: Plant food only contains non-heme iron, which is not as good as heme iron in meat. Plant food has poor absorption of iron, so although the iron content in vegetarian food is higher than that in meat food, the iron stock in vegetarian food is low. Vegetarian diet may also lead to anemia. This situation mostly happens to children and women. Suggestion: Use whole grains instead of iron-rich animal blood. Iron mainly exists in animal foods, such as animal blood, lean meat and liver. The harm caused by iron deficiency is manifold. Iron deficiency anemia can make people lose appetite, fatigue and fatigue, and even affect intelligence and cognitive ability in severe cases. Therefore, vegetarianism is more important. Vegetarians can get iron from whole grains, although its absorption rate is very low. Iron must be assisted by vitamin C to be converted into the iron form needed for hematopoiesis. Therefore, eat more foods rich in iron and vitamin C, such as raisins and red dates. Brown sugar is rich in iron and can be used instead of white sugar. In order to be more conducive to the absorption of iron, vegetarians should also pay attention to avoid eating with foods that hinder the body from absorbing iron, such as beans, coffee, tea and so on. 4. Calcium deficiency: Calcium deficiency is very common for vegetarians who fast dairy products. Vegetarians' calcium intake is lower than dairy products and eggs, vegetarians and omnivores. Calcium deficiency, especially in women, middle-aged and elderly people are prone to osteoporosis. Suggestion: You can eat more fresh vegetables, soybeans, Nostoc flagelliforme and sesame, which are rich in calcium. 5. Lack of vitamin D. If vitamin D is insufficient, it will lead to a large loss of calcium, causing diseases such as osteoporosis, rickets and fragile bone structure. Suggestion: There is almost no vitamin D in plant food. If you eat egg milk, you can eat more eggs and dairy products or drink more milk to supplement vitamin D. If you eat vegetarian food, you might as well bask in the sun, let the human body synthesize vitamin D by itself, or supplement some nutritional supplements of vitamin D, so as not to affect the absorption of calcium and the development of bones. 6. Iodine deficiency: Fish is the main food for human body to get iodine, but not eating fish for a long time is easy to cause iodine deficiency. Suggestion: In addition to iodized salt, iodized soy sauce, iodized bread, kelp and laver rich in iodine can be used to supplement iodized salt. Avoid eating Chinese cabbage, cabbage, rape, cassava, walnuts and other foods to avoid goiter.