Where does the fat intake of vegetarians come from?

Vegetarians look healthier from every angle: their bodies are lighter, their reflexes are quicker, their brains are better, they fall asleep more easily, they need less sleep, they are more cheerful and therefore less depressed, they are less likely to catch a cold and get better faster, they are less prone to calcium deficiency, and even better they are less prone to cancer, high blood pressure, diabetes and Alzheimer's disease, a major cause of which is vascular distortion caused by fat. Theoretically, a vegetarian diet can provide better nutrients than meat.

The first thing to do is to break down a stereotype that meat is higher in protein than vegetarian food. In fact, many vegetarian foods are higher in protein than meat

For example, the protein in various nuts and melon seeds is up to 30%, grains contain about 10%, the protein content in beans is higher, nearly 40%, which is twice that of meat, the protein in bean skin is as high as 50%, and the protein in soybeans is complete protein, which is easier to be absorbed by the human body.

You can eat whatever you want, I'm basically a vegetarian.

And I haven't lost any weight for more than a year, I think it has something to do with the fact that I like to eat snacks like walnuts, pine nuts, and melon seeds, and I sometimes don't bother to eat them for dinner, so I eat some of them.

There are also peanuts and sesame seeds that contain a lot of unsaturated fats.

Vegetarians can eat plant fats, soy products and nuts contain fat, and they can usually eat more protein-rich foods and supplement the nutrients needed by the body. Vegetarians usually eat more calcium-rich foods, because eating a vegetarian diet for a long time may lead to calcium deficiency in the body, causing joint pain or osteoporosis symptoms, usually not only pay attention to diet, but also ensure comprehensive and balanced nutrition.

Eating a vegetarian diet every day can also supplement fat without eating meat, such as peanuts, which contain a lot of fat, in addition, sunflower seeds, lettuce, soybeans, etc.

Vegetable fats can be used instead of animal fats. For example, vegetable oils, beans, soy products, and nuts are rich in vegetable fats.

Due to religious beliefs or personal dietary preferences, some people maintain the habit of vegetarianism, and the benefits of vegetarianism are many, but it is also necessary to pay attention to balanced nutrition to get it right. This article will introduce you to how vegetarians can supplement their nutrition. Vegetarian diet.

The variety of food variety.

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

Protein supplementation.

It is important for vegetarians to ensure that they consume enough protein every day. 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.

Calcium supplementation. Calcium is an important element needed to maintain the body's 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.

Vitamin supplementation in moderation.

Vegetarians are often deficient in vitamin B120 and vegetarians who do not eat dairy, eggs, fortified soy milk, etc., should take vitamin B12 daily. In addition, vegetarians should also take vitamin D to enhance calcium absorption.

Selenium supplementation. Selenium is a powerful guarantee for the normal functioning 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.

Iron supplementation. Vegetarians can get enough iron from soy products, green vegetables, whole-grain 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.

Vegetarians still need fat.

A moderate intake of beneficial fats is not only good for your health, but also plays 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, so they should eat more foods such as flaxseed oil, soybean oil and walnuts.

Tips: Vegetarians eat at least 5 or more fruits and vegetables a day; The proportion of starchy foods in each meal, such as noodles, rice, cereals and legumes, should be 1 3; Cook food by roasting, baking, boiling, steaming or microwaving as much as possible.

Calories come from glucose.

All kinds of food we eat are gradually broken down into glucose in the body before it can be used as calories by the body.

As long as you eat enough carbohydrates, you can get enough calories. Carbohydrates are the most straightforward food to break down into glucose.

Of course, carbohydrates are easy to break down and easy to use, so you will feel that eating carbohydrates is easy to digest, and you will be hungry easily. There are two workarounds you can take for this situation:

First, add food. When you're hungry, you can add a little more carbohydrates.

Second, eat foods that contain oil. Because fats are the most difficult to break down, they also provide more calories when broken down, so they feel the most satiety. You can eat deep-fried, deep-fried, and oily foods.

Of course, for people who are not very good in physical fitness, if they can't break down fat, they will form burdens, such as acne, sore throat, and even fatty liver.

Therefore, relatively speaking, it is better to eat carbohydrates as the staple food, and to add meals when calories are insufficient.

The Yellow Emperor's Neijing also emphasizes the basic principle of "five grains for nourishment". A "grains-for-all" diet can ensure calories and nutrients without putting too much burden on the body.

"The Yellow Emperor's Inner Canon. The "five grains" in "five grains for nourishment" in Suwen refer to: wheat (flour), rice (rice), soybean (soybean), millet (called yellow rice in the north, slightly larger than millet), and rice (sorghum).

Many vegetarians are prone to misunderstandings:

Many vegetarians eat mainly fruits and vegetables. Some young people skip meals all day in order to **, and eat some fruit when they are hungry; Some older people are vegetarians and eat a lot of green leafy vegetables. It's a lack of understanding of the properties of food.

On the one hand, the main body of food should be grains, especially beans, called "grains for nourishment, loss of beans is bad", beans are very, very important;

On the other hand, most vegetables and fruits are relatively cold, which will weaken people's physique. For most green vegetables, ginger and garlic should be cooked together. Vegetables and fruits with strong cold are best not eaten or eaten as little as possible.

Moreover, green vegetables are mainly fiber, and the protein and carbohydrate content are very low. In addition to sweet fruits, which have a high fructose content and can be broken down into glucose, other sugars and proteins are also low.

The Yellow Emperor's Neijing says that "five grains are nourishing", which means that five grains are the foundation for people to nourish their bodies and survive, and the others are used as staple foods as auxiliaries, tonics and supplements, as "icing on the cake". But nowadays people generally mix the diet primarily with the auxiliary reversal.

If you understand the concepts of "yin and yang" and "cold and heat", you will not cause misunderstandings in diet. This will be a scientific vegetarian!

Rice cereals have enough calories and are easy to exceed.

In modern life, many people are trying all kinds of ways to make themselves thinner and thinner for the sake of their figure. Obesity not only affects one's image, but also has a great impact on one's health, so many people want to control their weight within a reasonable range. In the **method, many people are willing to use the vegetarian**method**.

But there are also certain misunderstandings in this method, if you don't pay attention to certain things, it is likely to damage your body.

To be a vegetarian, you must master the correct method and learn these 4 tricks** to be more effective! 1. Balanced intake of nutrients

Many people always like to eat some coarse grains at the beginning, and eating coarse grains for a long time will not make them lose weight. Although it contains a lot of fiber, it has no carbohydrates. Eating a single food reduces the body's metabolic rate.

Even if it is successful, it will, so it is best for everyone to have a balanced intake of nutrients during the period. It is important to reduce carbohydrate intake, but everyone must also eat more or less carbohydrates to supplement the nutrients needed by the body. Of course, trace elements, minerals and other nutrients need to be paid attention to.

2. Choose the right vegetables

In fact, during the **period, there is also a certain emphasis on the choice of vegetables, for vegetarians**, many people feel that eating any vegetables is beneficial**, which is actually a wrong view. Although vegetables contain a lot of vitamins and trace elements, the intake of protein required by the body cannot be guaranteed. In order to ensure the best protein, you should eat it with some mushroom vegetables and fresh bean vegetables.

3. Eat less cold vegetarian food

With the rise of the catering industry, people are paying more and more attention to healthy eating, and many businesses have launched some fruit salads or vegetable salads. Many people feel that this kind of cold vegetarian food is very beneficial. Actually, no, the fat content in salad dressings is very high.

If you eat this salad dressing regularly, it is likely to increase the fat accumulation in your body and make yourself fatter. Therefore, when you choose a cold vegetarian meal, you must put less salad dressing, so as to effectively ensure that the body does not consume too much high-calorie food.

4. Control the amount of sugar and salt

In daily life, if we consume foods high in sugar and salt, it will definitely make people gain weight. Not to mention some vegetarian dishes, if you put too much oil and salt, it will definitely make the body accumulate a lot of fat. Therefore, we must be careful when eating a vegetarian diet and not eat too many foods high in salt and sugar.

When cooking, it is best to put less oil and less salt, so that you can eat healthier and make yourself more successful.

Vegetarian diet can be fast, but we must not ignore the importance of exercise, we should always work with exercise and diet to make our own ** more effective.

I think we can consume more vegetable oil, for example, we add a little more oil when cooking.

You can eat some dried fruits, walnuts, almonds, pine nuts, these can be used to replenish fat.

You can eat more beans because there is some fat in them.

Simple vegetarian foods are very light, and eating them for a long time will affect appetite, so many vegetarians will add flavor and promote appetite by adding vegetable oil, frying, adding condiments, etc., but the result is a more unhealthy diet. Now, we have realized that eating more animal fat is not good for health, but it should be noted that vegetable oil contains a lot of calories, and eating too much vegetable oil will also cause obesity, especially palm oil and coconut oil contain more saturated fat, or should be eaten less.

Incorrect cooking can also affect the health effects of a vegetarian diet, and foods that are usually fried, pickled, and contain coloring and MSG are not ideal healthy foods. Therefore, some vegetarian foods such as pickled vegetables, fermented bean curd, stinky tofu, fried fruits, and french fries should be eaten less or not at all.

People who have been vegetarians for a long time will definitely not have enough fat.

Many people think that if you eat too much meat and oil, you will get high blood lipids when you gain weight. In fact, whether the blood lipid is high or not is not necessarily related to fat and thin. Dyslipidemia is not simply caused by excessive fat intake, unbalanced diet, eating too much meat and vegetarian will cause body fat metabolism disorders, causing hyperlipidemia.

Last year, I did a physical examination for more than 20 people who have been vegetarians for a long time, and the results showed that two-thirds of them had abnormal blood lipids, and more than half of them had fatty liver.

A truly healthy diet should be low in salt, oil, and fat, and the "three lows" are indispensable. At the same time, high blood lipids are related to occupation, and people who are sedentary and do mental work are more likely to exceed the blood lipid standard. Elderly people are often apolipoprotein exceeded, which is an early warning of atherosclerosis, once this index is elevated, it is easy to develop cardiovascular and cerebrovascular diseases, and middle-aged and elderly people should pay special attention.

Does eating meat really make you fat? Tell you what are the weaknesses and characteristics of people who eat meat and eat vegetarians!