Many vegetarians don't have high requirements for food. Every meal of vegetables and rice is just enough, which leads to malnutrition and pallor. When choosing food, we must be diversified. Besides vegetables, melons and beans, we should eat more cereals, seeds, nuts and fruits. At the same time, we should pay attention to the absorption of protein, iron, calcium and vitamins.
As far as protein is concerned, protein contained in most plant foods does not fully possess the amino acids needed by human body, and belongs to incomplete protein. In order to get enough protein from plants, we should eat more bean products, such as tofu and bamboo, and then cooperate with other vegetarian foods.
Iron deficiency can lead to iron deficiency anemia and fatigue. To supplement iron, eat more soy products, cereal, broccoli, spinach, dried fruits (such as raisins), and eat more fruits rich in vitamin C to help the body absorb iron.
Calcium is the main element in bones and teeth. The main sources of calcium are tofu, laver, sesame and dark green vegetables, such as watercress, broccoli and kale.
Second, pay attention to cooking methods:
Because the taste of vegetables, melons and beans is weak, many people often like to add too much seasoning and a lot of oil to enhance the flavor when cooking, or cook by frying and frying, such as fried spring rolls, braised pork (also containing a lot of artificial colors) and fried taro horns. These foods are high in fat, but harmful to health.
Third, pay attention to the heat:
Vegetables, fruits and bean products are not high in calories, and if you are not full, you may eat too much unconsciously. If frying is the main cooking method, plus a lot of oil, cholesterol may increase.
Fourth, pay attention to the sexual taste of food.
All kinds of vegetables, fruits and beans have different properties, including cold and heat. Be sure to choose the right food according to your physique and physical condition. For example, people with deficiency and cold should not eat too much cold-cut fruits and vegetables, such as mustard, cabbage, lettuce, sprouts, watermelons, bananas and so on. People with gastrointestinal discomfort should not eat more taro; People with skin diseases should not eat more tomatoes; Cabbage should not be eaten when coughing.
Finally, I wish you all a happy vegetarian diet and good health!