Vegetarians can't eat anything. Many people think that vegetarianism can make people healthier. In modern society, there are more and more vegetarians, and the vegetarian population is getting younger and younger. Vegetarians have many dietary taboos when eating. Let's learn about what vegetarians can't eat.

If you are a vegetarian, what can't you eat? 1 1. Being vegetarian means not eating meat or fish. Carnivores: garlic, leeks, onions and other plants and vegetables known as five spices; Carnivores: animal flesh and blood, placenta, eggs, etc.

Generally speaking, there are four kinds of vegetarian food in the world.

3, dairy vegetarian: you can eat dairy products, do not eat eggs, meat.

4, egg vegetarian: you can eat eggs, do not eat dairy products and meat.

5, egg milk vegetarian: eat eggs and milk, do not eat meat.

6. Strict vegetarians or vegans: eggs, milk and all foods related to animals, including bird's nest and honey. Don't eat, just eat plants.

7. Vegetarianism also includes other plant foods, such as melons and fruits. Among the vegetarian types, cereals (including rice, wheat, soybeans, etc. ) and nuts (including walnuts, peanuts, melon seeds, etc. ) also belongs to two branches of vegetarianism. In fact, whole grains, vegetables, delicious fruits, all kinds of dried fruits, edible fungi and bean products.

Vegetarian food is easy to lack nutrition.

1, iron deficiency. The main food sources of iron are animal blood, liver and lean meat, among which iron is heme iron, which has high absorption and utilization rate; However, plant foods such as auricularia auricula, laver and mushroom have high iron content, but they are mainly non-heme iron, and their absorption and utilization rate are low.

Therefore, vegetarians are prone to iron deficiency, especially women, because childbirth and menstruation will increase iron excretion, leading to insufficient iron storage in the body, leading to iron deficiency anemia. Vitamin C contributes to the absorption and utilization of non-heme iron.

2. Lack of vitamin B 12. This vitamin can nourish nerves, and if it is lacking, it will easily cause megaloblastic anemia and increase the risk of cardiovascular and cerebrovascular diseases. Vitamin B 12 mainly exists in animal food, fermented food and mushroom food, and almost no such nutrition is contained in unfermented plant food.

For vegetarians who eat dairy products and eggs, they can get enough vitamin B 12 even if they don't eat other animal foods.

But for vegetarians who don't eat eggs and dairy products, although fermented foods and mushroom foods contain vitamin B 12, their absorption and utilization rate is not as good as that of animal foods. Therefore, it is suggested that vegetarians add fermented bean products, such as natto, fermented bean curd, fermented soybean, etc. It should also be combined with nutritional supplements and fortified foods.

3. Calcium deficiency. Egg-milk vegetarians will not be short of calcium as long as they ensure the intake of dairy products, soybeans and green leafy vegetables, because dairy products are the best dietary source of calcium; For vegans, because they don't eat dairy products and lack some calcium sources, they need to eat more calcium-rich foods, such as shredded tofu, dried tofu, yuba and green leafy vegetables.

At the same time, we should pay attention to outdoor activities, promote the synthesis of vitamin D, and increase the absorption and utilization of calcium. In addition, it is suggested to blanch vegetables to remove oxalic acid which is not conducive to calcium absorption; When cooking coarse grains, it is best to soak them in advance, and pour off the water that soaks beans and grains to reduce oxalic acid that affects calcium absorption.

4. Zinc deficiency. For vegetarians, the risk of zinc deficiency is higher than that of egg-milk vegetarians, and the zinc content in polished rice, vegetables and fruits is lower, but nuts and coarse grains are good sources of zinc, such as black sesame seeds and pine nuts.

Fermented bean products are also a good source of zinc, because phytic acid is decomposed after fermentation, which reduces the obstacles to zinc absorption. Therefore, vegetarians, especially vegans, can appropriately increase the intake of these foods, but pay attention to controlling the intake of nuts to prevent excessive fat intake and increase the risk of obesity.

5. Lack of high-quality protein. Cereals, vegetables, fruits, fungi and algae, beans and their products are all important sources of vegetarian protein, but the low content of protein in cereals, fungi and algae, especially vegetables and fruits, easily leads to the lack of high-quality protein.

In addition, protein lacks lysine in cereals and methionine in beans, which can improve the absorption and utilization rate of protein.

If you are a vegetarian, what can't you eat? 2 Four principles of vegetarianism.

1, choose a variety of foods.

Although there are many nutrients in plants, in order to give consideration to quality, we still have to eat different kinds of food. Therefore, it is best for vegetarians to eat 30 kinds of fruits and vegetables and rice every day, plus the concept of color matching, and choose foods with different colors such as yellow, red, black, green and white, because different colors mean different nutrients.

2. Eat less processed food or pickled food.

Many vegetarian chickens, ducks and fish are processed products of beans. These processed foods are mainly beans, and many artificial flavors are often added, resulting in the lack of various food ingredients. Pickled food has been proved to be related to malignant tumors in the upper digestive tract, so it is best not to eat too much.

3. Pay attention to food collocation

There are many kinds of protein in plants, but a single food usually can't bring complete amino acids to human body, so vegetarians should pay more attention to the collocation of different kinds of foods, such as cereals and beans, or soybean milk and sesame seeds are a good combination.

4. Supplement specific nutrients

Vegetarian people are most likely to lack vitamin B 12, so vegetarians should especially eat foods containing vitamin B 12 such as kelp, seaweed and beetroot. In addition, the proportion of iron and calcium in plant foods is relatively low, so we should eat more iron-containing foods such as kelp, laver, red moss and red amaranth, as well as calcium-containing foods such as white amaranth, sesame and dark green vegetables.

If you are a vegetarian, what can't you eat? 3 Long-term vegetarian. Three major hazards.

Danger 1: malnutrition

People who are vegetarian for a long time usually have symptoms of malnutrition. This is because long-term vegetarians lack substances such as protein in their food, and substances such as protein are indispensable for the normal operation of the body.

For example, if you want to keep a good state and energy to face your daily work and life, protein and fat can definitely provide you with enough energy at this time.

However, vegetarians who refuse to eat protein and fat for a long time will make people's state very bad.

At the same time, the secretion of gastric acid and the operation of digestive system will slow down for a long time, which will greatly reduce the interest in food and indirectly lead to malnutrition.

Hazard 2: affecting reproductive function

Long-term vegetarians have also found some fertility problems in the survey, because long-term vegetarianism causes endocrine disorders in the body and also affects fertility.

Therefore, it is also suggested that female friends who want to get pregnant and have children should never be vegetarian for their health, so long-term vegetarianism will also cause infertility.

Hazard 3: accelerate skin aging

Long-term vegetarianism is also very harmful to the skin. Long-term vegetarians lack enough energy due to insufficient fat intake, so their skin lacks elasticity and ages quickly.