Vegetarianism shows the cultural concept of returning to nature, health and protecting the ecological environment of the earth. There are110 people in the United States and 1/6 people in the United Kingdom who have been or are considering becoming vegetarians. The quietly spread vegetarian culture has made vegetarianism more and more a global fashion label and a highly respected healthy lifestyle. But the wrong concept of vegetarianism may turn vegetarianism into a health problem, so how to be a healthy vegetarian is a new knowledge you must know.
Vegetarianism, like vegetarianism, is based on a balanced intake of six categories. The biggest difference between them lies in the different sources of protein. In addition, because vegetarians don't eat any animal food, they need to be carefully designed to get enough nutrition, and they should be able to use whole grains as the basis of staple food as a professional food series in specialty shopping malls. I'll give you the following advice on daily intake of various foods:
1. Whole grain rice or whole wheat bread, about 6- 10 servings per day (about 1.5-2.5 bowls of whole grain rice);
2. About 2 -3 servings of green vegetables, 3-4 servings of vegetables of various colors except green (each serving is about a bowl of raw food and half a bowl of cooked food) and 2 servings of fresh fruit (the size of small fist is 1 serving) every day, which can not only get enough vitamin C, but also get the iron needed for hematopoiesis;
3. At least 2 servings of milk or dairy products (about 240CC or 2 slices of cheese each), 2-3 servings of beans and bean products or eggs (about half a box or 1/3m bowl of tofu each, a bean bag or1egg) can provide excellent protein. If you don't eat dairy products, you need to increase the intake of beans or eggs instead;
4. Oil is natural vegetable oil, such as olive oil and sunflower oil, 2-3 tablespoons, 65,438+0-2 parts of nuts, such as peanuts, cashews and pine nuts (about 1 porcelain tablespoon each), so as to increase the intake of protein and monounsaturated fatty acids.
PS: Pay attention to the ingredient list and nutrition column on food labels to avoid partially hydrogenated oil and trans fat, so as not to increase the cardiovascular burden.