There are many kinds of meat food, including livestock meat and poultry meat, as well as all kinds of seafood, fish and seafood, all of which are very important members of our table.
Although meat food has many nutritional advantages and does provide us with very good nutritious food, there are still some people who don't eat meat for various reasons. We call these people "vegetarians", and there are some special vegetarian restaurants to provide convenience for vegetarians.
Judging from the "seven kinds" of nutrients needed by the human body, not eating meat is very likely to lead to some nutrient deficiencies, especially after entering the middle-aged and elderly people. Therefore, vegetarians need more reasonable food in their lives and maintain a balanced nutrition.
Vegetarians need to add three kinds of food every day.
For vegans, you need to eat at least one kind of legume every day.
"Vegetarian" refers to people who don't eat eggs and milk, so beans are the most important source of protein for human body.
Including soybeans, black beans, green beans and bean products such as soybean milk, tofu, bean skin, dried tofu and other foods. For vegans, it is best to eat at least one kind every day. As a healthy bean product, it is ok to eat one serving three times a day.
Semi-vegetarians need to eat eggs and milk every day.
Semi-vegetarian: means not eating meat, but eating eggs or milk.
Eggs and milk also contain high protein and calcium; Studies have shown that every 100 ml of pure milk contains about 120 mg of calcium. For vegetarians, eating some eggs or milk every day can better compensate for the nutritional loss caused by not eating meat.
Friends who eat meat, eggs and milk are also good nutritious food. Especially middle-aged and elderly people, you can also eat it every day.
Recommendations in Dietary Guidelines for China Residents (2013); For vegans, you need to eat one kind of beans or bean products every day. Semi-vegetarians need to eat eggs and milk every day.
Vegetarians can eat some nuts every day.
Vegetarian food generally contains low lipids, and people who adhere to vegetarian food for a long time are generally unlikely to gain weight, because fatty substances contain the highest energy among the "three major" nutrients; The same amount of fat releases twice as much calories as protein and three times as much calories as sugar.
Fat can not only provide energy for human body, but also promote the absorption of a fat-soluble nutrient.
For vegetarians, because they don't eat meat, they will lack lipid substances, so they need to eat more vegetable oil or food rich in vegetable oil to make up for the lack of lipid substances. For example, eat nuts such as walnuts, peanuts, pine nuts and pistachios.
For the elderly, it is suggested not to stick to vegetarian diet, but to maintain a certain amount of meat food intake or eggs and milk, which is more conducive to balanced nutrition and maintenance of human health.
When the elderly choose meat food, the first choice is "white meat", such as fish, shrimp, crab meat, shellfish, frogs and poultry meat, including eggs and milk. protein and milk are high in calcium and low in fat, which is very suitable for the elderly.
Among livestock meat, it is best to choose lean meat and eat less fat.
In addition to the reasonable choice of ingredients, we should also choose a reasonable cooking method; Try to avoid frying, frying, barbecue and other cooking methods, and choose more light cooking methods, such as steaming, boiling or boiling.
In addition to controlling fat intake, the elderly should also control the use of flavoring agents such as salt and sugar.
For example, if you drink soybean milk, you should strictly control the use of sugar, and the original taste is the best. Try to avoid frying eggs.
In short, balanced nutrition is the premise of human health and immunity; Both vegetarians and non-vegetarians should pay attention to balanced nutrition. Try to avoid picky eaters, partial eclipse and overeating. If you are a vegetarian, you should make up for the nutritional loss caused by not eating meat. The above three points are just my personal findings for your reference.
Ok, that's all for today. If you are a vegetarian, you might as well give some advice to everyone. I believe you are also a professional.