Vegetarian food is a dietary pattern that does not contain animal, poultry, fish, shrimp and other animal foods. In cereals, beans, vegetables and soy products, etc, this kind of food rich in dietary fiber and phytochemicals, and closely related to human health.
The vegetarian diet may reduce the risk of cardiovascular disease, which is mainly due to a vegetarian diet contains lower content of cholesterol, saturated fatty acid, total fatty acid, sodium salt, more dietary fiber, magnesium, vitamin C, E, digestion and absorption into cholesterol content decreased, plant chemicals and vegetarian food contains more polyphenols, such as flavonoids can inhibit cholesterol absorption and synthesis.
More and more people are starting to use a vegetarian diet. According to the different dietary composition, the vegetarian diet is pided into total, egg, milk, egg milk, and so on. Each vegetarian diet has its own dietary characteristics.
It is mainly cereal, and the food is perse. More than 12 kinds of food were consumed daily, and no less than 25 kinds per week. A daily intake of 250~400 grams of Cereals, of which whole grains account for 1/2 of cereal.
Increase the intake of soybean and its products to ensure the daily protein source. Daily intake of soybean 50~80 grams, which is also conducive to play the complementary role of legumes protein, improve protein absorption and utilization rate; at the same time, attention should be paid to select fermented soybean products, daily 10~15 grams of fermented soybean products, to get vitamin B12 dietary sources.
Eat nuts, seaweed and mushroom. Nuts are rich in protein, unsaturated fatty acids, vitamin E, calcium and so on. They are good supplements for vegetarians such as protein and unsaturated fatty acids. Seaweed contains more n-3 polyunsaturated fatty acids and many kinds of minerals.
Vegetables and fruits should be sufficient. Reasonable selection of cooking oil, vegetarians are prone to lack of n-3 polyunsaturated fatty acids. They can choose perilla oil, linseed oil and rapeseed oil rich in n-3 polyunsaturated fatty acids.
Vegetarian food is good for health, but don't be blind. Vegetarians should eat in a reasonable way under the guidance of a nutritionist, so as to achieve the purpose of strengthening the body with a variety of food and balanced nutrition.