How to be a vegetarian?

How to be a vegetarian? It is understood that vegetarianism is not a complete lack of meat and fishiness. According to the dietary guidelines for Chinese residents, it is very beneficial to health to eat a proper amount of fish, poultry, eggs and lean meat. It is unscientific not to eat at all.

long term vegetarianism will cause the lack of protein, calcium, iron, zinc, vitamin B12, etc. Although beans contain a lot of plant protein, calcium, iron and zinc, dark green vegetables contain more calcium and iron, and whole grain products contain more zinc, they are often entangled with phytic acid and other molecules, and the efficiency of absorption by the human body is relatively low. In the long run, it will cause the decline of human immunity, lead to various diseases, including iron deficiency anemia, osteoporosis, senile depression, gallstones, etc., and also affect the reproductive function.

the American Association for cancer research claims that more than two-thirds of the food comes from plants, which is suitable for reducing the risk of cancer.

how to eat vegetarian more healthy?

1. Eat more coarse grains and nuts to supplement iron and zinc when you are a vegetarian.

if you are a vegetarian for a long time, it is easy to lack iron, resulting in anemia and pale face. At the same time, vegetarianism can also cause zinc deficiency, affecting the normal development of the body. At this time, you can eat more coarse grains, bean products, nuts and brown sugar, can supplement zinc and iron. For example, you can use whole wheat bread instead of ordinary bread, brown sugar instead of white sugar, and eat more black rice, black sesame, black fungus and other black food.

2. When you are vegetarian, eat more grains and beans to supplement protein

. Because plant protein is incomplete protein, if you are completely vegetarian, you may lack one or several essential amino acids. When you eat cereal and beans together, you can improve the quality of protein. For example, red bean rice and Babao rice are good choices.

3, eat more seafood to supplement vitamin

animal viscera, eggs, milk and other foods are rich in vitamins, but vegetarians will not be able to obtain these necessary vitamins. At this time, edible seaweed, laver, kelp and other food can increase the intake of vitamin B12. At the same time, it’s better to take some multivitamins.

4. It is better to eat some meat to supplement fat when eating vegetarians

. Vegetarians are tired of greasy food. However, without special circumstances, it is better to eat some meat properly. In fact, moderate intake of beneficial fats is not only beneficial to health, but also can play a role in cancer prevention.

5, eat more dairy products when vegetarian, supplement calcium

, calcium is a key element to maintain the normal work of the human body. Vegetarians are often unable to get the necessary calcium supplement from meat because they basically do not drink dairy products.

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