1, white rice and flour should be replaced by whole wheat bread, germ bread and brown rice.
2. The protein content of meat is high, but processed beans such as soybean, edamame, mung bean, or tofu are also rich in protein, which can supplement some nutrients that are lacking because they don't eat meat, and you don't worry about high cholesterol if you eat more beans.
3, more intake of cashew nuts, almonds and other stone fruits, its rich oil can supplement the calories needed by the human body.
4, it is best to have four or five changes in green vegetables. The iron contained in meat can be supplemented by eating more high-iron fruits such as tomatoes, kiwis and grapes.
Don't use more oil to cook vegetarian food. You should master the principle of light vegetarian diet, less salt and less sugar, so as to conform to the healthy orientation of vegetarian diet.
6, vegetarians are prone to lack of vitamin B, and eating more comprehensive vitamins can improve. For women who love beauty, it is not so easy to stay slim by being a vegetarian. If the cooking method is not correct, use too much oil, or try to choose some fried foods such as fried tofu skin or sweets such as mung bean cake. Although these foods are vegetarian, their high oil and sugar will make you want to get fat.
What nutrition do vegetarians lack most?
What nutrients vegetarians are prone to lack is related to the type of vegetarians. At present, vegetarians can be roughly divided into: vegan, egg milk (egg milk is eaten), milk (milk), eggs (eggs) and so on.
All elements are easy to be deficient in nutrition, especially protein, n~3 fatty acids, vitamin B 12, D, calcium, iron, zinc and other minerals. Why is it easy to lack?
Protein: Animal foods are not only high in protein, but also belong to high-quality protein, which is much higher than most plant foods on the whole.
N~3 fatty acids: the most abundant in fish, shrimp and seafood.
B 12: Animal food contains, while plant food only contains fermented food &; A few mushroom foods such as mushrooms contain.
D: Besides sunbathing, it is relatively high in animal liver and lean meat.
Mineral calcium: milk is an excellent food for supplementing calcium, with high content and good absorption, and there are almost no factors inhibiting calcium absorption.
Iron: the best iron triangle food to supplement iron from animal liver, red meat and blood tofu. Plant food has low content or poor absorption rate.
Zinc: High in seafood and lean meat. In addition, the content of mushrooms in plant food is better.
How do vegetarians eat to make up for nutritional shortcomings?
Vegetarians need some wisdom in their diet. Regarding the dietary guidelines for vegetarians, the following key suggestions are the most important to make up for nutritional deficiencies:
1, mainly cereals, with an appropriate increase in miscellaneous grains.
Compared with the refined 100 meter white flour, the content of B vitamins and minerals in whole grains is more "comprehensive", and the vegetarian population needs to increase appropriately.
It is suggested that vegans should consume 250 ~ 400g of grains every day, including whole grains120 ~ 200 g.
Egg white whole grain: 225-350g, of which 100- 150g is whole grain.
However, it is more appropriate for the general population to have 50 ~150g of whole grains every day.
2. Increase the intake of soybean and its products, and choose fermented bean products.
Soybean is a clear stream in plant food, with protein content comparable to that of animal food and rich mineral calcium. B vitamins are also good. For vegetarians, it is a "savior" existence.
Especially when it is matched with cereals, it can make up for the shortage of lysine in cereals and improve the absorption and utilization rate of protein. (It can be understood as Konikin's Law)
Nutritionist: Take 50-80g soybean (or corresponding bean products) every day, including 5- 10g fermented bean products.
Egg yolk: take 25~60 grams of soybeans (or equivalent soy products) every day.
3, often eat nuts, seaweed, mushrooms.
In addition to soybeans, these three kinds of foods are also outstanding among plant foods.
Nuts: protein, unsaturated fatty acids, vitamins, minerals, etc.
Algae: n~3 polyunsaturated fatty acids, minerals, etc.
Mushrooms: minerals (iron, zinc), vitamins (especially B 12), fungal polysaccharides, etc.
These ingredients are very precious to vegetarians. Suggest vegetarians: 20-30g nuts, 5- 10g algae or mushrooms every day. And ovalbumin: 15~25 grams of nuts a day. The recommended amount is higher than that of normal people.
4. Vegetables and fruits should be sufficient.
The recommended amount of vegetables and fruits is consistent with the general population, that is, 300~500 grams of vegetables and 200~350 grams of fruits per day.
However, special attention should be paid to giving priority to those vegetables with high nutrient density, such as:
Vegetables rich in calcium: carrot tassels, mustard greens, kale, rape, Chinese cabbage, water spinach, fennel, etc. Eating 300 grams of these vegetables can get about 300 ~ 500 milligrams of calcium.
Vegetables rich in iron: spinach, fungus, lentils, etc. Although the absorption rate is not as good as that of animal food, it is also excellent in plant food.
Then it is suggested that vegetarians can cook in an iron pan, which can help to dissolve some iron more or less, especially when adding acidic substances such as vinegar, the dissolution will be higher.
5. Reasonable selection of edible oil
In order to supplement essential fatty acids (linoleic acid and linolenic acid), it is suggested that vegetarians can choose linseed oil and perilla oil to supplement linolenic acid in cold weather. And a variety of linoleic acid oils, such as soybean oil, rapeseed oil, sunflower oil and corn germ oil can be used for cooking.