Surveys in some western countries have confirmed that vegetarians have lower risk of obesity and lower incidence of some chronic diseases than meat eaters. A survey of 55459 healthy Swedish women showed that the average weight of vegetarians was significantly lower than that of meat eaters. The total dietary energy and protein of vegetarians are slightly lower than those of meat eaters, but the total carbohydrate and dietary fiber are significantly increased and the saturated fat is significantly reduced. Another study shows that compared with non-vegetarians, long-term vegetarians have lower blood pressure and stronger ability of sympathetic nerve to regulate cardiovascular system.
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However, vegetarianism also has the problem of nutritional balance. If it is not properly matched, it will not only get enough nutrition, but also may not reduce the incidence of diseases.
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Nutritional advantages of vegetarian diet
Many people worry that vegetarians will be short of nutrition, but they forget an important issue: vegetarians may have advantages in certain nutrients and healthy components, such as potassium, magnesium, calcium and vitamin C, dietary fiber, and various antioxidants.
As far as bone health is concerned, vegetarians with balanced nutrition have less risk of osteoporosis than meat eaters. This is because of the following three reasons:
Dairy products and bean products are the best sources of dietary calcium, while meat is a food with extremely low calcium content. Vegetarian diet does not affect calcium supplementation. Vegetarians can't accept milk, but if you pay attention to eating more soy products, nuts and green leafy vegetables, you can also avoid calcium deficiency.
Vegetarians usually eat more beans, vegetables and fruits, which are good sources of potassium and magnesium and low in sulfur. They can help maintain acid-base balance and reduce calcium loss. In contrast, meat eaters tend to consume too much phosphorus and sulfur and relatively less potassium and magnesium. If rice flour is the staple food, the body is prone to acidity, and the excretion of calcium is high, which is easy to lack calcium.
Vegetarians usually eat soybeans and bean products regularly. Soybean isoflavones in these foods can regulate estrogen levels and help reduce bone loss in middle-aged and elderly women.
Vegetarians also have comparative advantages in preventing chronic diseases.
This is because after reducing meat, the number of plant foods in the diet will inevitably increase, thus increasing phytochemicals such as dietary fiber, flavonoids and carotenoids, which is conducive to preventing the increase of blood sugar and blood lipids and improving the antioxidant capacity of the body. These ingredients only exist in vegetarian food, not in meat.
From the perspective of losing weight, most natural plant foods contain fiber, which is larger in size and can provide more satiety under the same food intake. In addition, most plant foods do not have the attractive aroma of meat foods, and the taste is refreshing, and the possibility of overeating is relatively small, which is conducive to preventing obesity.
From the microecological flora, plant food can provide more oligosaccharides, sugar alcohols, indigestible and slowly digestible carbohydrates, so it is beneficial to promote the proliferation of bifidobacteria and other lactic acid bacteria in the intestine, help prevent human aging and promote the absorption of nutrients.
In addition, vegetarians are more likely to reduce saturated fat, cholesterol and protein, which are also beneficial to the prevention of cardiovascular diseases. These factors are well known.
Special reminder:
However, vegetarianism does not necessarily become a healthy diet. Only vegetarianism, as far as possible in the form of natural food intake, the proportion of processed food is very low, in order to have these health effects.
Supplementary reading: If you make a fuss about hearing that someone around you is a vegetarian, then we have to say that you are really ignorant and behind the times!
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