For vegetarians, vegetarians may lack nutrients such as protein, calcium, vitamin B 12, N-3 polyunsaturated fatty acids, vitamin D, iron and zinc. Here we will talk about how to ensure the intake of these nutrients on the basis of vegetarianism.
1, eat more soybeans and their bean products.
Soybean is a plant food with the highest content and reasonable amino acid composition in protein, with an average protein content of 40%. Vegetarians can take soybeans and their products as the main source of high-quality protein. Soybean also contains unsaturated fatty acids, B vitamins, soybean lecithin, soybean isoflavones and so on. Fermented bean products also contain vitamin B 12. Bean products such as bean curd, shredded bean curd and dried bean curd are processed by calcium-containing coagulants and are good sources of calcium.
Because the digestibility of whole beans is not high, if you eat more soy products, such as tofu and bean skin, the protein digestibility can be improved by about 30%, and the taste is better than that of whole beans.
Is it recommended that vegans consume 50g of soybeans every day? 80g or equivalent bean products, including 5? 10g fermented bean products, egg yolk people consume 25g of soybeans every day? 60g bean products or equivalent.
2. Clever collocation of edible oil
Vegetarians are prone to lack N-3 polyunsaturated fatty acids. When choosing edible oil, we should choose oils rich in N-3 polyunsaturated fatty acids, such as linseed oil, rapeseed oil, perilla oil and soybean oil.
You can stir-fry with rapeseed oil and soybean oil, and use perilla oil or linseed oil when making cold salad.
3, mushrooms, seaweed can not be less.
Seaweed is rich in trace elements and long-chain N-3 polyunsaturated fatty acids, and mushrooms are rich in nutrients and phytochemicals beneficial to human body. Therefore, seaweed and mushrooms can be used as important sources of N-3 polyunsaturated fatty acids, vitamins (especially vitamin B 12) and minerals (iron, zinc, etc.). ) For vegetarians.
Step 4 bask in the sun
Proper sunlight irradiation can promote the synthesis of vitamin D from subcutaneous 7- dehydrocholesterol, which is also an important source of vitamin D supplementation for vegetarians.
5. Appropriate nutritional supplements
On the basis of the above dietary suggestions, you can supplement a variety of vitamins, calcium tablets, fish oil, vitamin D, protein powder and so on. It is recommended to consult a dietitian or follow the instructions.