Nutritional supplement instructions for vegetarians
1. Ensure normal neurological function, memory and vision: You can eat more cereals or soy products, or take a comprehensive vitamin every day, mainly to ensure the intake of vitamin 12.
2. Promote bone development and prevent osteoporosis: bask in the sun and exercise. This is the only way to ensure that the human body can naturally synthesize vitamin D in bones. Usually eat more milk, or soy products, drupe seeds, beans, or dark green vegetables to ensure calcium intake. Remember, calcium and vitamin D together make bones strong.
3. Improve immunity: Eating more whole grains, especially brown rice or whole wheat bread, can help you ingest the mineral zinc.
The best time to choose vegetarian food
1. Know why you choose vegetarian food and what you want to achieve. If you are a vegetarian for the sake of faith, please find out what nutrients are missing from restricted foods. If you are a vegetarian for health, you can gradually switch from reducing meat to vegetarianism.
2. Know your physical condition as a reference for choosing food. Especially pregnant women, developing teenagers, and women preparing for pregnancy, we should pay special attention to supplementing related nutrients.
Before you start a vegetarian diet, you can measure your height, weight, blood lipid, blood sugar and blood pressure. After vegetarian diet 1 ~ 3 months, the above indexes can be determined again as the basis for evaluating the effect of vegetarian diet. Pay special attention to the following changes during the vegetarian period: the frequency and shape of stool, skin luster, weight increase and decrease, physical strength and activity, sleep time, vision changes and so on.
If you feel unwell, mentally ill or weak during the vegetarian period, you should seek help from a doctor or dietitian immediately in order to master your physical condition.
Living habits that vegetarians should pay attention to.
1. Drink less coffee or tea: vegetarians should absorb iron from plant foods. Besides eating more foods rich in iron (leafy wheat, seaweed and avocado), you should also eat more vitamin C foods (Liu Ding, bitter gourd and green pepper), which are helpful for iron absorption. But remember, coffee or tea will hinder the absorption of iron.
2. Avoid greasy and salty vegetarian food: Some people are not used to light vegetarian food and often add a lot of sesame oil or soy sauce. Or use vegetarian chicken, vegetarian meat, vegetarian seafood and other processed foods as vegetarian staple food. Remember, vegetarianism is to adapt yourself to a natural and simple life, so don't spoil your appetite with heavy taste or processed food.
3. Avoid pickled food: Try to choose fresh vegetables and fruits or unrefined whole grains to eat.