What are the various vegetarian alternatives to meat, nutrition, and taste?

1. Protein: There are too many beans, dried fruits, vegetables, fungi and algae, fermented foods, and rice and noodles staple foods can be combined to obtain a comprehensive range of high-quality protein.

2. Energy or calories: rice and flour staple food, dried fruits, legumes, fruits, sugar, vegetable oil (especially rich in several essential fatty acids that are lacking in ordinary meat).

3. Calcium, iron and other minerals: vegetables, beans, dried fruits, fungi and algae, and even raw water, edible minerals, and iron pots are all effective. <>

Fourth, vitamin D: some algae, lichens, dried foods (such as dried vegetables, dried fruits, dried mushrooms, peeled dried fruits and beans, etc.). In addition, undried mushrooms also contain vitamin D, but most of them are D2, not the more common function, whether it can completely replace D3 is said to be controversial, and some studies say that humans and mammals can completely replace it, but birds cannot.

However, even if you don't eat foods containing VD, you don't have to worry, as long as you let ** get proper exposure to the sun regularly, the human body will be able to produce enough vitamin D. 5. Vitamin B12: This is often referred to as the only nutrient that vegetarian diets lack, but it is not.

Mushrooms and other fungi, algae (although some seaweed and spirulina are inactive in B12, there are many algae with active B12, such as some seaweed and most single-celled algae), various fermented foods (such as fermented bean curd, tempeh, natto, bean juice, sauce, soy sauce, vinegar, kimchi, sauerkraut, steamed bread, stinky tofu, sour berry tofu, deep-fermented tea, non-distilled spirits), etc., all contain active B12, and even raw water bacteria contain B12.

In addition, although the B12 produced by the coliform bacteria of the human body can not be absorbed by the body, the B12 produced by the small intestine bacteria above the ileum can be absorbed by the body, although there is not as much coliform bacteria as it is produced, but as long as there are no oral antibiotics, eat less modern sterile diet, and slowly adapt, it can also provide the human body with the need for B12, which is why many Indian dervishes who rarely eat even mushrooms and fermented products live a long and healthy life.

6. Hunger: There are too many, as long as you eat more of a variety of rice and flour staple foods, beans, dried fruits, fruits, vegetables, fungi and algae, vegetable oil, sweets, etc., you can easily eliminate hunger, and even increase weight appropriately.

7. Meat umami: all kinds of mushrooms, algae (such as kelp, seaweed, sea cabbage, etc.), fermented foods (such as sauce, soy sauce, fermented bean curd, kimchi, yeast, etc.), all kinds of spices, beans, onions, garlic, leeks, onions, tomatoes, potatoes, sweet potatoes, pumpkins, peppers, cabbage, cabbage, cabbage, cauliflower, spinach, bamboo shoots, carrots, daylily, etc., not to mention monosodium glutamate. In addition, without the use of the above ingredients, the umami of meat can also be artificially created by using sugar (or fruit), bitters, oil, salt and vinegar during cooking.

In addition, if the method of slow cooking or rapid frying or frying is used to fully combine and dissociate the glutamate and salt in ordinary foods, it will also produce a strong umami flavor.

The nutrients contained in meat are mainly protein, fat, trace elements (such as iron, zinc), etc.

Protein is not only found in meat, but also in soy productsIt's a good idea to replace cholesterol-rich red meat with soy products rich in soy protein, as the protein in soy products is a complete protein that is comparable to animal protein and contains no saturated fatty acids.

Nuts and legumes can replenish fatPlant-based fats (vegetable oils, legumes, soy products, nuts) can replace animal fats, and these legumes also contain "isoflavones" that help prevent menopausal symptoms.

Sesame seeds and dried fish all contain calciumHigh calcium is not exclusive to milk: 150 grams of cooked spinach contains about 225 mg of calcium; 280 grams of tofu contains about 295 mg of calcium; One spoonful of sesame seeds contains about 100 mg of calcium (a glass of milk contains 300 mg of calcium).

Peanuts and walnuts contain zinc and do not lose fish and meatSome beans and nuts contain as much zinc as fish, such as peanuts, almonds, walnuts, hazelnuts, etc.

When it comes to yuba, I like to eat it very much, and I think it tastes especially delicious. There is just leftover yuba at home today, soak it in cold water for 3-4 hours, and resolutely come out to buy oyster mushrooms! Food:

2 bean curd bamboos, 1 carrot, appropriate amount of oyster mushrooms, green onions, dark soy sauce, light soy sauce, salt, sugar, tapioca starch.

Cut the yuba into strips, cut the carrots into slices, and cut the mushrooms into slices and set aside. Heat the oil, add the green onion to fry the fragrance, add the carrot and oyster mushroom, and then add the yuba and stir-fry evenly. Then add light soy sauce, dark soy sauce, salt and stir-fry evenly until ripe, add a small amount of white sugar, starch and stir-fry evenly, and you can get out of the pot.

Is there anyone who doesn't like to eat lotus root very much, probably not! Whether it is hot pot, skewers, soup, or fried sea, even lotus root is an indispensable home-cooked stir-fry on the dinner table! Food:

A small section of lotus root, an appropriate amount of snow peas, half a red bell pepper, garlic, light soy sauce, oil, sugar, sesame oil.

Method: Cut the lotus root into thin slices (soak in cold water for 10min), cut off the old stems on both sides of the snow peas, cut the red bell pepper into diamond-shaped pieces, and fry the lamb liver with garlic. Boiled oil out of the pot, put in the garlic paste to bring out the aroma, add the red bell pepper and duck gizzard and stir-fry evenly, add light soy sauce and oil consumption, add snow peas and stir-fry again to add some sugar to enhance the flavor, and drop a small amount of sesame oil before the pot can be placed on the plate.

Does this dish make you appetizing just by looking at it? Cabbage is basically water and fiber, so no matter how good you eat, you won't gain weight! Food: Appropriate amount of cabbage, 2 spicy millet, appropriate amount of dried chili, garlic, sesame pepper, light soy sauce, dark soy sauce, aged vinegar, white sugar, salt. Method:

Wash and drain the Chinese cabbage and set aside, and separate the green leaves from the vegetable stems. Add some oil to the pot (simmer), pour in a spoonful of sesame pepper for stir-frying, then pick it up and throw it away, then add dried chili, millet spicy, garlic and stir-fry until fragrant, then add cabbage stalks, then add two spoons of aged vinegar, a spoonful of light soy sauce, a small spoon of dark soy sauce, a spoonful of oil, a spoonful of salt and a spoonful of sugar and stir-fry until soft. After frying soft, pour in the cabbage leaves, stir-fry and cook, and then you can eat it out of the pot.

This dish eats in my specialty snacks to large meat dishes, definitely more than meaty! Food: Appropriate amount of green beans, appropriate amount of potatoes, garlic, rice wine, light soy sauce, sugar, salt. Method: Clean and drain the green beans, pick off the old stems on both sides, cut off and set aside.

Peel the potatoes and cut them into thick strips and set aside. Sit in a pot of oil, put in the garlic paste, put the green beans and potatoes into the pot and stir-fry, add a small amount of rice wine, light soy sauce and cold water (the last food is good), cover and cook for 20min, add a little salt and white sugar to enhance the flavor, and put it out of the pot.

You can choose to make beef curry, roasted chicken thighs with taro, braised eggplant, mapo tofu, sweet and sour pork ribs, edamame burned fish, carrot and shutter festival, braised pork, and home-style stewed duck with yam.

Braised eggplant, vinegared shredded potatoes, sweet and sour lotus root, stir-fried bean curd with mushrooms, spicy white, and green beans and roasted potatoes, these foods are vegetarian, but the nutritional value is very high, and it is a must-have home-cooked dish on people's dinner table.

Is it protein or fat?

In fact, although the protein content of most grains (staple foods) is not as good as that of meat, the proportion is more in line with the physiological needs of human beings, and there is no need for additional supplements, hehe.

The latter can be obtained from nuts and seeds of various plants...

In addition, from the perspective of vegetarians, I sometimes think that meat is not "nutritious", but only increases the burden on the body, hehe.

I want to be in the vegetarian range, as long as you are not a picky eater, you can get the same nutrition as meat.

The protein content in various nuts and melon seeds is up to 30%, the protein content in beans is higher, close to 40%, which is twice that of meat, and the protein in bean skin is up to 50%.

Peas, wheat and oats contain twice as much iron as beef, and almost every plant has more iron than meat. Meat also doesn't have as much calcium as vegetarian food: 5 (mg) per 100 grams of food for chicken, 8 for beef, 12 for pork, 30 for fish, 71 for peas, 125 for shiitake mushrooms, 207 for fungus, and 850 ...... for seaweed

You can take a look at the article on references.

Health, health, protein, peanut butter, gluten, 3 foods that can replace meat, also supplement protein, vegetarians must have.

It is not possible to replace the influence of meat.

Vegetarian is another fashionable word, and many celebrities we know are opting for this meal. Albert Einstein was not only a great scientist, but he was also a vegetarian. He once said:

I believe that the vegetarian attitude to life is based on a very simple physiological balance, and therefore it is beneficial to the ideals of human beings.

It cannot be said that vegetarians consume fewer nutrients than meat eaters, but there are certain nutrients that need special attention. Intake of protein, essential fatty acids, vitamin B12, calcium, etc. A vegetarian diet should include adequate intake of soy products, legumes, nuts, eggs, vegetables, fruits, etc.

Vegetarians can choose seeds, such as sunflower seeds, flaxseeds and pumpkin seeds, as well as cold-pressed oils and nuts from these seeds instead of meat.

They are essential fatty acids for excellent**. Essential fatty acids are essential fatty acids that cannot be synthesized by the human body and must be supplied through food. Fatty acids must be combined with cholesterol in order to function properly in the body.

A vegetarian diet should also include adequate intake of soy products, legumes, nuts, eggs, vegetables, fruits, etc.

Vegetarianism is a culture of eating, and the people who practice this food culture are called vegetarians, and these people do not consume food made from various parts of the animal's body, including animal oil, animal glue. Vegetarianism varies from country to country or from culture to culture, with some vegetarians eating honey, milk and eggs, while others do not.

Many people are always worried about nutrition when they think about going vegan, and protein is the focus of attention. Usually people will have such a view: first, they think that the protein content in a vegetarian diet is not enough; The second is that meat protein has higher nutritional value than vegetarian protein.

In fact, these are erroneous ideas that have long since become obsolete. Vegetarian diets are rich in protein (see table below). The average protein content of cereals is 12%; Some fresh legumes can have a protein content of 11-14%, which is comparable to that of eggs; Many nuts, nuts and legumes are around 30%; Some fine soy products can reach 40-50%, which is comparable to meat (compared to dry weight); The protein content of soy protein is completely comparable to that of beef and even fish.

Comparison of Protein Content of Some Common Meats and Vegetarian Foods (%)Meat Vegetarian Food NameAverage Protein ContentFood NameAverage Protein ContentAverage Eggs12-1413GrainsFish5-2418Fresh Legumes: Peas, edamame, broad beansPork, dried beans, chicken13-2319PeanutsBeanutbeef, yellow tofu, bamboo, tofu coating40-50--- soy protein concentrate58-6460--- soy protein isolate 81-8885--- cheese In addition, back in 1954, Some scientists conducted an in-depth study at Harvard University and found that any combination of vegetables, grains, and dairy products provides enough protein. From this, we can conclude that eating a varied vegetarian diet can easily guarantee the body's protein needs.

Soybeans are highly nutritious and rich in protein and hope.

The following 7 vegetarian diets are recommended to replace "meat" and supplement protein.

1. Oatmeal: The protein content is slightly less than 3%. It is also rich in trace elements such as manganese and selenium, which has the effect of lowering blood lipids.

2. Peas: rich in dietary fiber, vitamin K, minerals and vitamin C, with a protein content of 5%.

3. Peanut butter: contains the same ingredient as wine, resveratrol, and monounsaturated fatty acids, which can prevent cardiovascular diseases. Its protein content is about 28%.

4. Brown rice: It is not easy to raise blood sugar, contains minerals and fiber, and has a protein content.

5. Coconut: rich in protein and dietary fiber. However, coconut meat is also high in saturated fat, so don't eat it regularly.

6. Soybeans: The protein in soybeans can increase the excitatory and inhibitory functions of the cerebral cortex, improve learning and work efficiency, and also help relieve frustration and depression.

7. Gluten: It is a plant-based protein, composed of gluten protein and wheat gluten.