Want to be a vegetarian?Pay attention to additional nutrition

《哈姆雷特》中的经典台词‘To be or not to be’，至今仍被广泛引用。 #生活知识# #文学名著#

Nowadays, more and more friends are interested in vegetarian food. Many friends like to show off their three vegetarian meals on social platforms, and the topic of vegetarian food has also triggered a lot of related discussions.We all know that vegetarians cannot consume the nutrients in meat foods, which can easily cause health problems.So, do vegetarians have any issues that need attention in their diet?Who is not suitable to eat vegetarian food only?

Want to be a vegetarian?Pay attention to additional nutrition

Vegetarians can be roughly divided into three types: one is wholly vegetarians, who do not eat all foods related to animals;The second is vegetarians with egg and milk. This type of person only eats two (or one of them) animal foods;Third, fish vegetarians, except for fish, aquatic products and eggs, do not eat other foods related to animals.Vegetarians are more technical than omnivorous in maintaining nutritional balance and need to find some plant-based foods or nutritional supplements to provide rich nutrients in animal foods.Fan Zhihong said in an interview.

Chen Ran added that eggs and milk are the most basic animal foods. Egg and milk vegetarians can also achieve a nutritional balance when the diet is properly matched, but vegetarians must add additional nutritional supplements to supplement the missing nutrients. It is difficult to meet all the nutrition needed by the human body by relying solely on vegetarianism.

For all vegetarians, additional nutrients should be supplemented, and vitamin supplements should be given priority. B12， trace elements such as calcium, iron, zinc, and some fatty acids.If you don’t eat fish and aquatic products, you can eat some supplements, such as flaxseed oil and seaweed extracted from DHA wait.

Vegetarianism is not about eating as long as you want, but there are tips for diet matching

In fact, vegetarian food has higher requirements for the body's digestive and absorption function, because plant foods contain components that may hinder the body's digestion and absorption of nutrients.Therefore, vegetarians should pay more attention to food matching and cooking.Fan Zhihong explained that among European and American vegetarians, people with higher socio-economic status account for a large proportion. They have rich nutritional knowledge, even have their own personal nutritionists, and there are also a variety of nutritional fortification foods specially developed for vegetarians, which are relatively well-established in nutritional supplements;In contrast, vegetarians in our country often lack the awareness and related knowledge of nutritional supplements.Therefore, vegetarian food is not something you want to eat. It requires scientific diet matching to improve nutritional intake.

Specifically, some fruits and vegetables and beans contain factors that hinder the absorption of minerals. For example, the phytic acid, oxalic acid, etc. in them will combine with iron, making it difficult for the body to absorb iron. Therefore, it is recommended to first boil vegetables with higher oxalic acid (such as spinach, bamboo shoots, etc.) and filter out oxalic acid by boiling water, and pay attention to supplementing vitamins. C， to promote the absorption of iron.

Cereals such as white rice, noodles, millet, etc. lack the lysine protein required by the human body, and the lysine protein content in legumes is relatively high. Therefore, eating cereals and legumes simultaneously can play a role in complementary amino acids.In addition, the content of zinc in nuts and oil seeds is relatively high, so you can eat more.

In addition, vegetarian food does not mean that it has high nutritional value. If the food contains a lot of oil, salt, or eats more essence and white foods (such as rice, noodles, etc.), and there are fewer grains, vegetables and nuts, even if you only eat vegetarian food, you are prone to hypertension, heart disease and other diseases.

Which groups of people are not suitable for eating vegetarian food only?

It is very difficult for vegetarians to achieve nutritional balance, and not all populations are suitable for vegetarianism.The following three groups are not suitable for a vegetarian diet:

1、Children and teenagers.For children and adolescents, Chen Ran introduced that they need a large amount of nutrients during their growth and development, and their nutritional status will have an irreversible impact on their development in the next few decades.Infants and young children have less digestive and absorption capacity than adults. They have rich nutrients in animal foods and are easily used by children;At the same time, some animal foods have special benefits for infants and young children. For example, the various phospholipid components in eggs are beneficial for the development of nervous system and memory functions, and taurine in aquatic products and DHA It is beneficial to the development of vision and nervous system.

2、Pregnant woman.The health of pregnant women is directly related to the growth and development of the fetus. The mother's demand for nutrients such as protein, various vitamins, calcium and trace elements during pregnancy has greatly increased. If these nutrients are only consumed from plant-based foods, the total amount of food must be greatly increased.People's absorption rate of mineral elements in plant-based foods is lower than that of animal nutrients such as fish, meat, eggs, and milk. If pregnant women want to eat vegetarian food, they must consult relevant professional doctors and nutritionists, and make reasonable diet and take supplements.

3、Elderly.The protein decomposition in the elderly has increased and their digestive capacity has weakened, but the demand for micronutrients has not decreased. At this time, if you suddenly change from a normal diet to a vegetarian diet, it is very easy to cause protein, vitamins and minerals, which can easily cause a series of health problems such as muscle atrophy and anemia.If you have not had the habit of eating vegetarian food since you were young, it is not recommended to choose a vegetarian diet after entering the old age. You should still consume animal food in moderation to ensure a balanced nutritional supply.

2024-02-04 21:53

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