Eating the wrong ＂vegetarian food＂ will hurt your health even more! This scientific recipe recommended by experts teaches you to be a vegetarian correctly.

Vegetarianism is a "health-preserving" diet in many people’s minds. In recent years, many people have joined the ranks of vegetarians. At present, the number of vegetarians in China is about 50 million, 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 the questions about vegetarianism, and attach an egg white recipe at the end of the article, so you can keep it for reference!

What are the benefits of vegetarianism?

Vegetarian food with reasonable diet can not only provide adequate nutrition for the body, but also reduce the risk of many diseases. Studies have shown that the mortality of all-cause mortality’s disease, ischemic heart disease, circulatory system disease and cerebrovascular disease in vegetarian population is significantly lower than that in omnivorous population with animal food. [1] Moreover, the risk of hypertension, type 2 diabetes and cancer in vegetarian population is lower than that in animal omnivorous food population.

Which two vegetarian dishes are more recommended?

The most common vegetarianism can be roughly divided into two types: ovalbumin and vegan. Egg-lactating people can also eat eggs and milk food besides vegetarian food; Vegan is a strict vegetarian, and does not eat any animal food, including eggs and milk. No matter what kind of vegetarian diet, as long as it can ensure a balanced nutrition. However, compared with the two, vegan has more disadvantages. If you must be vegetarian, you should recommend egg white.

What nutrition is vegetarian easy to lack?

For vegetarians, there is no serious shortage of carbohydrates, fats, dietary fiber and water for vegetarians, and it is easy to meet their physical needs as long as they follow the requirements of Dietary Guidelines for China Residents. Emphasis should be placed on preventing the deficiency of protein, vitamin B12, mineral iron and zinc, because meat food is an important source of high-quality protein, vitamin B12 and mineral iron and zinc. Therefore, we should pay attention to the intake of these nutrients in the diet, and we also need to pay attention to the supplement of vitamin D.

How to supplement the nutrition that is easy to lack?

(1) protein:

Although the 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.

The people who eat egg yolk are advised to eat every day:

A whole egg

300~500ml milk

25g soybean or corresponding amount of bean products (50g dried bean curd or 50g shredded bean curd or 100g north bean curd).

15~25g nuts (vegan 20~30g)

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 add 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 far as possible, which can play a complementary role in protein and improve the absorption and utilization rate of protein. [1] For example, protein, a cereal food, lacks lysine and is rich in methionine, while protein, a legume food, lacks methionine and is rich in lysine. When they are eaten together, the proteins can complement each other.

② Vitamin B12: Vitamin B12 mainly exists in animal foods, and it is a nutrient that is easily overlooked by everyone. Serious lack of vitamin B12 will cause nerve fiber degeneration, symptoms such as listlessness, anxiety, forgetfulness, and even anemia, so vitamin B12 is also called "nutritional nerve" vitamin. A survey shows that vitamin B12 deficiency is common in vegetarians with elevated homocysteine level and enlarged red blood cells, especially in vegetarians. [2] Vitamin B12 mainly exists in meat food, which is easy to be deficient for vegetarians.

Plant foods rarely contain vitamin B12, and fermented bean products such as fermented soybean meal, fermented bean curd, natto, seaweed and mushroom have some, but the salt content of fermented soybean meal and fermented bean curd is generally high, and the taste of natto is unacceptable to many people. Therefore, it is difficult to make up enough by diet, so it is recommended to take vitamin B12 supplements. 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 easy to be absorbed and utilized by human body.

However, plant foods such as auricularia auricula, Tricholoma matsutake, red dates, spinach, moss, etc., although high in iron content, belong to non-heme iron, and the absorption and utilization rate of human body is low. However, if it is combined with vitamin C, it can help to improve the absorption and utilization rate of iron in plant foods [1]. Therefore, it is suggested that vegetarians should add fruits and vegetables rich in vitamin C in their diet, such as Chinese cabbage, kiwi fruit, winter jujube, blood orange, guava, etc., and supplement Vc tablets or iron.

④ Mineral zinc: In addition to meat, nuts, coarse grains and fermented bean products are also good sources of mineral zinc, such as sunflower seeds, pine nuts, pumpkin seeds, chestnuts, black sesame seeds, etc. Among them, phytic acid in bean products is destroyed after fermentation, and the absorption and utilization rate of zinc will also increase.

One day, the egg custard recipe came!

According to the dietary recommendations for vegetarian people in the Dietary Guide for China Residents, people with egg yolk can refer to the following recipes (light-bodied women who do not need to lose weight) to arrange their diet for one day:

If it is a male, the ingredients that need to be adjusted are: 50 grams of millet, 100 grams of sweet potato, 20 grams of walnut, 40 grams of red dates, 80 grams of white flour and 100 grams of tofu.

Note: ① The amount of salt is not written in the recipe, so everyone should control it by themselves. It should not exceed 6 grams of salt every day, which is less than 1 bottle cap of mineral water (1~2 mm short of the bottle cap).

6 grams of salt (Master Kong packaged drinking water bottle cap) 2 The cooking pot is best to be non-stick, otherwise it will cost more oil.

A porcelain spoon is about 10 grams of oil.

Remarks:

Vegetarian people are easy to lack vitamin B12 and mineral iron, so it is recommended to supplement multivitamins or targeted supplements every other day; In order to promote the absorption of calcium, it is recommended to supplement 10 micrograms of vitamin D every day.

Vegetarian people are easy to lack n-3 polyunsaturated fatty acids, so it is suggested that rapeseed oil and soybean oil should be used more in cooking, and linseed oil and perilla seed oil should be used more in cold salad.

Illustration of some ingredients:

Three red dates (20 grams of edible part) Want to know the weight of jujube stones? I eat very clean!

2 grams of laver

30 grams of carrots

20 grams of red beans (mung beans for reference)

100g sweet potato

10 grams of paper walnut Although this recipe is only for one day, as long as you change the ingredients carefully, you can change the recipe for many days. For example, change Chinese cabbage into rape, green pepper into colored pepper, dried tofu into dried tofu, garlic sprout into leek, sweet potato into purple potato, walnut into cashew nut and so on.

Focus

For friends who like vegetarianism, vegetarianism is also ok. However, ovalbumin is easier to achieve nutritional balance than vegan, and it is more recommended.

In addition, when you are vegetarian, you must mix it reasonably, and pay attention to supplementing compound nutrients or specific nutritional supplements.