1. The raw materials of vegetarian dishes generally include whole grains, beans, vegetables, fungi, algae, fruits, dried fruits, nuts, etc.

2. Commonly used vegetarian raw materials that have been initially processed include: tofu and soy products processed from soybeans, gluten and roasted bran processed from flour, and vermicelli noodles.

3. Bacteria and algae include: mushrooms, fungus, white fungus, shiitake mushroom, oyster mushroom, straw mushroom, hericium, kelp, nostoc, seaweed, bracken, etc.

4. The varieties of soy products include: soy milk, southern tofu, northern tofu, frozen tofu, packaged tofu, dried tofu, tofu slices, 100 sheets, 1000 sheets, tofu skin, tofu puffs, vegetarian chicken, smoked Dried yuba, bean curd, bean sprouts, fermented bean curd, tempeh, yellow sauce, soy sauce, fermented soy milk, soy protein, etc.

5. Vegetarian dishes mainly use green leafy vegetables, fruits, mushrooms, fungi, and vegetable oil as raw materials. They are delicious, nutritious, and easy to digest. From a nutritional point of view, vegetables, soy products, fungi and other vegetarian foods are rich in vitamins, protein, water, and a small amount of fat and sugar.

Extended information:

Iron deficiency. The main food sources of iron are animal blood, liver, and lean meat. The iron in them is heme iron, which is highly absorbed and utilized. Although plant foods such as black fungus, seaweed, and mushrooms have higher iron content, they are mainly non-heme iron. , low absorption and utilization rate.

Therefore, vegetarians are prone to iron deficiency, and women are more likely to be deficient, because childbirth and menstruation will increase the excretion of iron, resulting in insufficient iron storage in the body, leading to iron deficiency anemia. Vitamin C helps the absorption and utilization of non-heme iron in the human body. It is recommended that vegetarians eat more fruits and vegetables rich in vitamin C, such as green peppers, fresh dates, strawberries, kiwis, etc.

Lack of vitamin B12. This vitamin can nourish nerves. If it is lacking, it can easily cause megaloblastic anemia and increase the risk of cardiovascular and cerebrovascular diseases. Vitamin B12 mainly exists in animal foods, fermented foods and fungus foods. This nutrient is almost not contained in unfermented plant foods. For vegetarians who consume dairy products and eggs, they can still consume sufficient amounts of vitamin B12 even if they do not eat other animal foods.

But for vegans who do not eat eggs and dairy products, although fermented foods and fungus and algae foods contain vitamin B12, their absorption and utilization rate is not as good as animal foods, so it is recommended for vegans Add fermented soy products, such as natto, fermented bean curd, tempeh, etc., to your diet. Nutritional supplements and nutritionally fortified foods should also be included.

Calcium deficiency. As long as lacto-ovo vegetarians ensure the intake of dairy products, soybeans and green leafy vegetables, they will basically not be deficient in calcium, because dairy products are the best dietary source of calcium; for vegans, because they do not eat dairy products, they will lose some sources of calcium. , you need to eat more other calcium-rich foods, such as shredded tofu, dried tofu, yuba, green leafy vegetables, etc.

At the same time, pay attention to outdoor activities to promote the synthesis of vitamin D and increase the absorption and utilization of calcium. In addition, it is recommended to blanch vegetables when cooking to remove oxalic acid that is not conducive to calcium absorption; when cooking whole grains, it is best to soak them in advance and discard the water used to soak beans and grains to reduce oxalic acid that affects calcium absorption; if you are still not satisfied Calcium needs, it is recommended to take calcium preparations.

Zinc deficiency. For vegans, the risk of zinc deficiency is higher than for lacto-ovo vegetarians. The zinc content in refined white rice, vegetables, and fruits is lower, but nuts and whole grains are good sources of zinc, such as black sesame seeds, pine nuts, etc.

Fermented soy products are also a good source of zinc, because after fermentation, phytic acid is decomposed, reducing the hindrance to zinc absorption. Therefore, vegetarians, especially vegans, can appropriately increase the intake of these foods. However, you should pay attention to controlling the intake of nut foods to prevent excessive fat intake and increase the risk of obesity. It is recommended to only eat a small handful every day.

Lack of high-quality protein. Cereals, vegetables, fruits, fungi and algae, beans and their products are all important sources of protein for vegetarians. However, cereals, fungi and algae, especially vegetables and fruits, have low protein content, which can easily lead to a lack of high-quality protein;

In addition, the protein of cereal foods lacks lysine, and the protein of soy foods lacks methionine. Eating the two together can improve the absorption and utilization of protein. It is recommended that vegetarians increase their intake of beans and their products and eat them with cereals.

Baidu Encyclopedia-Vegetarian Dishes

People’s Health Network-Pure vegetarians are prone to nutritional deficiencies