How to eat vegetarian to ensure nutrition

What is vegetarian to eat, and how to eat vegetarian correctly to make the body healthier!

It is difficult to maintain a balanced nutrition by eating only a vegetarian diet.

Common problems for vegetarians: lack of protein, iron, and calcium. Protein can be supplemented by soy products, and iron is more difficult. The absorption rate of iron in vegetables is not as good as that of meat. It is recommended to supplement with mineral tablets.

The nutrients needed by the human body are divided into five categories: proteins, fats, carbohydrates, vitamins, and minerals.

The five major nutrients that the human body needs every day can be supplemented in food. The foods we eat daily can be divided into the following categories: cereals, potatoes, legumes, vegetables, fruits, meat, seafood, and dairy.

These foods contain all the nutrients the body needs, and some of them are rich in energy, such as cereals and meat; Some are rich in micronutrients, such as vegetables and fruits. As long as we eat a reasonable diet every day, we will be able to get enough nutrients for the body to use.

It's good to be vegetarian, and if you mix it properly, you won't be short of nutrients. I've been a vegetarian for 6 years and I'm in better shape than before. But if you're for **, probably won't be productive.

Vegetarian is right**, and the body is very good. If you don't cook for yourself, you must get the understanding and support of your family to help them pay attention to nutrition when cooking.

First of all, we should pay attention to eating more eggs, tofu, soy products, and supplementing protein. Don't eat any so-called vegetarian meat, it's all a bunch of seasonings, and it's not nutritious. Eat more black, red, and green vegetarian foods, such as fungus, tomatoes, spinach, broccoli, etc., which are all iron supplements.

Eat more fruits. If you want to cook, it's best to have a flavorful dish with a few light ones. Don't cook vegetables too badly, otherwise they won't be nutritious.

Also eat more nuts. Walnuts, almonds, pistachios these. Eight treasure porridge and red bean porridge should also be eaten often.

In this way, you will feel more and more energetic and your body will improve.

I've been a vegetarian for 2 years.

In addition to vegetables and fruits, soy products, mushrooms, and various whole grains should be replenished every day.

1. The types of food are diversified, and the nutrients of various staple foods, vegetables, fruits, milk eggs, and oily foods are different, and they cannot be substituted for each other, so vegetarians should often change the dishes and varieties to supplement the intake of various nutrients.

2. Supplementing protein and ensuring adequate daily protein intake is very important for vegetarians. Vegetarians can eat legumes (peas, lentils, etc.), nuts, eggs, soybeans and soy products, wheat proteins (cereals, bread, rice, corn, etc.), various dairy products, etc. It is best to eat foods with a variety of proteins at the same time, which can play a role in supplementing the body's essential amino acids.

3. Calcium supplementation, calcium is an important element needed to maintain human body functions. Since vegetarians cannot get enough calcium from meat, vegetarians should consume dairy products in moderation, drink soy milk regularly, and eat soybeans, cabbage and cereals.

4. Appropriate vitamin supplementation, vegetarians are often deficient in vitamin B120 For vegetarians who do not eat dairy products, eggs, fortified soy milk and other foods, vitamin B12 should be taken every day. In addition, vegetarians should also take vitamin D to enhance calcium absorption.

5. Selenium supplementation, selenium is a strong guarantee for the normal operation of the body's immune system. Meat, fish and nuts are the best sources of selenium in the daily diet**, so vegetarians can only ensure adequate selenium intake by eating nut-based foods. Vegetarians are advised to consume around 15 grams of unsalted nuts per day.

6. Iron supplementation, vegetarians can consume enough iron from soy products, green vegetables, whole wheat bread, etc. In addition, if you eat iron-rich foods and vitamin C-rich foods at the same time, it is more conducive to iron absorption. Therefore, vegetarians can eat more fruits and vegetables, and try to avoid drinking tea and coffee with meals to avoid affecting iron absorption.

7. Vegetarians still need fat, and a moderate intake of beneficial fats is not only good for health, but also can play a role in preventing cancer. Since vegetarians do not eat meat, fish, eggs and seafood, they often do not have access to this type of fat, and eat more foods such as flaxseed oil, soybean oil and walnuts.