Vegetarianism is a "healthy" diet in many people's minds. In r
Vegetarianism is a "healthy" diet in many people's minds. In recent years, many people have joined the ranks of vegetarians. At present, there are about 50 million vegetarians in China, and "vegetarianism" is becoming popular.
Although more and more people are vegetarian, unreasonable diet is a problem. Long-term unreasonable vegetarian diet can not only make the body healthier, but also lead to malnutrition.
What kind of influence will vegetarianism have on the body, and what is the correct way to open vegetarianism? In this article, we will answer questions about vegetarianism, and attach an egg white recipe at the end of the article, which you can keep for reference!
A reasonable vegetarian diet can not only provide adequate nutrition for the body, but also reduce the risk of many diseases.
The research shows that the mortality of all-cause mortality's disease, ischemic heart disease, circulatory system disease and cerebrovascular disease in vegetarian population is obviously lower than that in omnivorous population with animal-based food. [ 1]
In addition, vegetarians have a lower risk of hypertension, type 2 diabetes and cancer than omnivores.
The most common vegetarianism can be roughly divided into two types: ovalbumin and veganism.
People who are lactating eggs can eat eggs and milk food in addition to being vegetarian; A vegan is a strict vegetarian and doesn't eat any animal food, including eggs and milk.
No matter what kind of vegetarian food it is, as long as it can ensure a balanced nutrition. However, compared with the two, vegan has more disadvantages and egg white is more recommended.
This paper also focuses on ovalbumin.
For vegetarians, there is no serious shortage of carbohydrates, fats, dietary fiber and water. As long as they follow the requirements of the Dietary Guide for China Residents, it is easy to meet their physical needs.
(1) protein:
Although protein of meat is high-quality protein, it is not only meat that contains protein. Eggs, milk and beans are all sources of high-quality protein.
It is recommended that people who eat egg yolk eat it every day:
A whole egg
300 ~ 500ml milk
Soybean 25g or corresponding amount of bean products.
(50g of dried bean curd or 50g of shredded bean curd or100g of northern bean curd)
15 ~ 25g nuts (20 ~ 30g vegan)
All kinds of miscellaneous grains and beans
In this way, the intake of protein is at least 50g/d, which is more than 90% of the recommended daily intake of 55g for women in protein. If it is male, it is recommended to supplement 10~20g protein powder on this basis every day.
It should also be noted that different kinds of protein foods should be eaten at the same meal as much as possible, which can complement protein and improve the absorption and utilization rate of protein. [ 1]
For example, protein, a cereal, lacks lysine and is rich in methionine, while protein, a legume, lacks methionine and is rich in lysine. Eat together, protein can complement each other.
② vitamin B 12:
Vitamin B 12 mainly exists in animal food, which is easily ignored by everyone. Serious lack of vitamin B 12 will cause nerve fiber degeneration, listlessness, anxiety and forgetfulness, and even anemia, so vitamin B 12 is also called "nutritional nerve" vitamin.
A survey shows that vitamin B 12 deficiency is very common among vegetarians. With the increase of homocysteine level, red blood cells increase, especially among vegetarians. [2]
Vitamin B 12 mainly exists in meat food, which is easy to be deficient for vegetarians. Plant foods rarely contain vitamin B 12, while fermented bean products such as fermented soybean meal, sufu, natto, seaweed and mushrooms have some. However, the salt content of douchi and sufu is generally high, and the taste of natto is unacceptable to many people. So it's hard to make up for it through diet. It is recommended to take vitamin B 12 supplement.
③ Mineral iron:
Animal foods such as red meat, animal blood, animal liver and shellfish are good sources of iron supplement, and the iron contained is heme iron, which is easily absorbed and utilized by human body.
But plant foods such as auricularia auricula, Tricholoma matsutake, red dates, spinach, moss and so on. Although the iron content is high, it belongs to non-heme iron and the absorption and utilization rate of human body is low.
However, if vitamin C is added, it will help to improve the absorption and utilization rate of iron in plant food [1]. Therefore, vegetarians are advised to add fruits and vegetables rich in vitamin C, such as Chinese cabbage, kiwi fruit, winter jujube, blood orange, guava and so on. , and add Vc tablets or iron.
④ Mineral zinc:
Besides meat, nuts, coarse grains and fermented bean products are also good sources of mineral zinc, such as sunflower seeds, pine nuts, pumpkin seeds, chestnuts and black sesame seeds. Among them, phytic acid is destroyed after bean products are fermented, and the absorption and utilization rate of zinc will also be improved.
According to the dietary suggestions for vegetarians in the Dietary Guide for China Residents, the following recipes for egg white people (light-weight women who don't need to lose weight) are formulated.
If it is male, the ingredients to be blended are: 50g of millet, 0/00 g of sweet potato/kloc, 20g of walnut, 40g of red dates, 80g of white flour and 0/00 g of tofu/kloc.
note:
The amount of salt is not written on the menu, so you should control it yourself. It should not exceed 6 grams of salt per day, less than 1 mineral water bottle cap (less than bottle cap 1~2 mm).
(2) The wok for cooking is preferably a non-stick wok, otherwise it will cost more oil.
Remarks:
Vegetarians are easy to lack vitamin B 12 and mineral iron, so it is suggested to supplement multivitamins or targeted supplements every other day; In order to promote the absorption of calcium, it is recommended to supplement 10 microgram of vitamin D every day.
Vegetarians are easy to lack n-3 polyunsaturated fatty acids. It is suggested that rapeseed oil and soybean oil should be used more in cooking, and flaxseed oil and perilla seed oil should be used more in cold salad.
Illustration of some ingredients:
Want to know how much jujube stones weigh? My verbosity is very clean!
See this article for other ingredients: 1200 kcal CRD diet is coming!
Although this recipe is only for one day, you can change the recipe for many days as long as you change the ingredients with your heart. For example, change Chinese cabbage into rape, green pepper into colored pepper, dried bean curd into dried bean curd, garlic sprout into leek, sweet potato into purple potato, walnut into cashew nut and so on.
Summary:
For friends who have religious beliefs or like vegetarianism, vegetarianism is acceptable. However, ovalbumin is easier to achieve nutritional balance than vegan, which is more recommended.
In addition, when you are a vegetarian, you must mix it reasonably and pay attention to supplementing compound nutrients or specific nutritional supplements.
References:
[1]. Yang Yuexin, Geyuk. China Encyclopedia of Nutrition Science 2nd Edition (Volume I and Volume II) [M]. People's Health Publishing House, 20 19.
[2]. Cui, Wang Bian, Wu, et al. Investigation on the nutritional status of vitamin B 12 among vegetarians in Shanghai [J]. China Journal of Clinical Nutrition, 2019,27 (2):107-/kloc-0.
[3] Yang Yuexin. China Food Composition Table, 6th Edition, Volume 1 [M]. Peking University Medical Press, 20 18.
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