Nutrition strategy of vegetarians

Vegetarian crowd refers to people who do not eat animal foods such as animal meat, poultry, seafood, eggs, milk and other animal foods. Those who completely quit animal foods and their products are all vegetatives; those who do not quit egg milk and their related products are egg milk. According to statistics, there are currently more than 50 million vegetarians in my country, of which women are higher. We respect the whole vegetarian eaters based on faith and other factors. For free selection of crowds, it is recommended to choose egg milk. Infants, children, pregnant women, weak constitutions, and elderly people do not recommend choosing full -prime diet.

Vegetarian crowd has the risk of nutrient deficiency

Lack of animal foods in the meal, unreasonable meal arrangements, can easily cause insufficient intake of vitamin B12, N-3 polyunsaturated fatty acids, iron, zinc, protein and other nutrients, thereby increasing the risk of these nutrient deficiency.

Vegetarians must carefully design nutritional diet

1. Improve the intake of grain food and diversify

There are grains for meals, and half of the staple food should be whole grains. All -valley foods can better provide vitamin B1 and dietary fiber. Rice, flour, millet, corn, sorghum, miscellaneous beans, etc. can be mixed. In this way, amino acids in foods can complement each other, improve the proportion of amino acids, increase the nutritional value of food protein, and make up for the lack of high -quality protein.

2. Reasonable use of soybean foods

Soy and its products are the main sources of high -quality plant protein and an important food for vegetarians. They are arranged in three meals a day. Taking ordinary young women as an example, about 40 grams of soybean and its soybean products are required every day. In addition, vegetarians also pay special attention to the intake of fermented bean products, such as soy sauce, milk, tempeh, stinky tofu, and bean paste, 5-10 grams a day.

3 ensure the intake of nuts, mushrooms and algae foods

For vegetarians, eat more fruits and vegetables, especially mushrooms and algae. Mushrooms, such as shiitake mushrooms, 木, fungus, etc., are rich in vitamins and minerals, which can be used as an important source of vitamin (especially vitamin B12) and minerals (iron, zinc). Algae, such as kelp, seaweed, antlers, etc., have strong ability to collect trace elements, and also contain very rich minerals and trace elements. Nuts are rich in protein, unsaturated fatty acids, vitamin E. The supply of these foods should be appropriately increased.

4. Reasonable selection of cooking oil

Reasonable selection of cooking oil can improve the quality of dietary fat. Vegetarians are recommended to cook foods with rapeseed oil and soybean oil, linen seed oil, perilla oil and walnut oil cool.

About nutrient supplement

By rationally matching food can meet the body's needs for nutrients, you should give priority to obtain sufficient nutrients from the diet. Whether a vegetarian crowd needs to eat nutritional supplements, consult a doctor. The following principles should be followed correctly to choose nutrient supplements:

1. The type of selection should be targeted, and supplement according to the type of nutrients that may be missing;

2. The supplementary dose should be appropriate, the supplement of nutrients is not more and good, avoid blind supplement;

3. Read the label and choose according to the nutrient content and suitable population according to the supplement.

Source: "Chinese Resident Dietary Guide (2022)", "National Nutrition Science Book -Common Food Nutrition Misunderstanding"

(Supply: China Disease Control Center Nutrition and Health Institute)

[Source: China Disease Control and Control News]

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