Vegetarianism is a dietary pattern that abstains from animal products such as meat, poultry, fish, and sometimes dairy products and honey. Some more radical vegetarians extremely reject animal products and do not use products derived from animals; they also do not engage in occupations related to killing animals. 1. Can a vegetarian diet ensure enough protein? To answer this question, I first need to introduce you to some common sense about protein. Protein absorbed through diet can be decomposed into amino acids in the human body to synthesize new proteins. Some amino acids can synthesize new amino acids. Among them, those that can be synthesized from other amino acids are called "non-essential amino acids" and cannot be synthesized from other amino acids. Amino acids synthesized are called "essential amino acids". Proteins that contain all essential amino acids are called "complete proteins", and proteins that contain no or only some of the essential amino acids are called "incomplete proteins". People tend to believe that all amino acids must enter the body at the same time to meet the needs of protein synthesis, so they worship the complete protein in meat, but in fact this is not necessary. After amino acids enter the human body, they will be stored for several days to wait for combination with other amino acids. Therefore, as long as the intake of all essential amino acids can be ensured (not necessarily at the same time), no matter complete or incomplete protein, it can meet the needs of the human body. need. Plants can provide sufficient amounts of essential amino acids, as long as you eat a variety of plants. For example, in the combination of soybeans and cereals, soybeans are close to complete protein (it lacks "methionine" but has high "lysine" content). As long as you eat cereals, you can make up for the "methionine" problem. Therefore, a reasonable combination of plant foods can completely ensure the intake of all essential amino acids. In addition, we need to remind you that protein is not unique to meat. Cereals and beans also contain high amounts of protein. For example, the protein content of sesame is nearly 20%, oats are about 15%, soybeans are about 30%, and yuba can reach 50%. %. Generally speaking, people tend to eat too much protein, rather than not enough. The average person only needs about 1 gram of protein per kilogram of body weight. Excessive protein will cause calcium loss in the body and increase the burden on the kidneys. 2. Can a vegetarian diet ensure enough calcium? Even strictly vegetarian foods can provide adequate calcium. The daily calcium requirement of ordinary people is generally around 800 mg, which is exactly the calcium contained in 100 grams of black sesame seeds. Vegetarian foods are rich in calcium. 100 grams of cabbage contains 50 mg of calcium, water spinach is 100 mg, fungus is 150 mg, oats are 170 mg, black fungus is 250 mg, fermented bean curd is 300 mg, and kelp is 350 mg. Hazelnut kernels are 800 mg, and Nostoc is nearly 900 mg. On the contrary, taking the most commonly eaten meats, 100 grams of chicken contains 40 mg of calcium, beef has 10 mg, and pork has only 5 mg. 3. How can vegetarians ensure they have enough iron? Iron in plants exists in the form of non-ferrous hemoglobin, which is not easily absorbed by the human body. Therefore, although the total iron content of a vegetarian diet is higher than that of a non-vegetarian diet, the iron content in the body of vegetarians is lower. Vegetarians who do not eat eggs and milk can supplement their iron intake by eating more green leafy plants, marine plants, seeds, nuts, beans, and grains. It is best to use iron pots for cooking. 4. How can vegetarians ensure adequate zinc? Research shows that vegetarians have lower or equivalent zinc intakes than non-vegetarians. Most studies show that vegetarians have normal ranges of zinc levels in hair, serum and saliva. The body's compensatory mechanisms help vegetarians adapt to a diet low in zinc. However, because zinc in plant foods is less bioavailable, vegetarians who do not eat dairy or eggs should try to meet or exceed the recommended zinc intake. Wheat germ, whole grains, nuts, bean sprouts, etc. contain more zinc. 5. Will vegetarians be deficient in vitamin B12? In daily foods, eggs, milk and their products such as yogurt (yoghurt) are extremely rich in vitamin B12, so vegetarians do not need to worry about deficiency if they eat these foods.

Strict vegetarians don’t have to worry if they don’t eat eggs or milk, because plant foods also contain vitamin B12, such as arrowroot, kelp, whole wheat, wheat, rice bran, brown rice, mushrooms, soybeans, soybeans, nuts, seaweed, and sprouts. Vegetables, kimchi, daisies, various seaweeds, seaweeds, various fermented soy products (such as miso soup, fermented bean curd, tempeh, soybean paste), yeast and yeast-derived foods (such as non-alcoholic beer), etc. Contains vitamin B12. In addition, Chinese herbal medicines such as angelica root, ashitaba, and healing power all contain vitamin B12. There is also vitamin B12 in the soil and dust on various fruits and vegetables, and when the supply is insufficient, the body can also use it. When stored, it can last for more than 5 years. Therefore, vegetarians do not need to worry about insufficient vitamin B12. God has given us a sufficient supply. It depends on whether we are wise enough to open the infinite treasure. In addition, it turns out that the human body itself also "produces" vitamin B12 by various bacteria in the digestive tract (there are bacteria in the intestines of chickens and cows that produce vitamin B12, and the same goes for humans). The body may absorb all the vitamin B12 it needs from the small intestine alone. Although there is not enough research on this, it may explain why some lifelong vegetarians who have never taken any vitamin B12 supplements maintain excellent health. Studies of vegans who have not eaten foods explicitly containing B12 for many years have shown that their blood levels of this vitamin remained within normal levels. However, if you frequently eat cooked animal protein (meat, milk, eggs, etc.), chemical additives, chemical drugs, etc., the beneficial bacteria in your body will be eliminated by harmful bacteria, and it will be difficult to produce vitamin B12 on your own. Vitamin B12 is most afraid of high temperatures, so when you eat meat or eggs, a lot of it is destroyed, and not much is left to be absorbed. In addition, the human body only needs a very small amount of vitamin B12 (if it is really lacking in the body, it will cause anemia and other health problems.). If you eat too much fat, you will need more vitamin B12 (because the body cannot produce it by itself). Vegetarian If you eat less fat, there is almost no need to supplement it from outside. If you are not reassured by the above, a simple and cheap way to ensure that you are not deficient is to take vitamin tablets containing B12. The B12 contained in these tablets is obtained from bacteria that grow on plant foods. Studies of children from strict vegetarian families who eat foods containing B12 without any animal sources develop normally after weaning. Vitamin B12 deficiency is extremely rare and is no more likely to occur in vegans than in non-vegetarians. This deficiency is usually caused by an inability to absorb the vitamin, rather than dietary changes. 6. Can pregnant or breastfeeding women be vegetarian? The 1997 report of the American Dietetic Association (ADA) mentioned that both lacto-ovo-vegetarian and vegetarian diets can meet the energy and nutritional needs of pregnant women. The weight of babies born to vegetarian women is similar to that of babies born to non-vegetarian women. It’s important to note that pregnant and lactating vegans should supplement with 2.0 mg and 2.6 mg of vitamin B12 per day, respectively, and they should also supplement with 10 mg of vitamin D if they don’t get enough sun exposure. All pregnant women should take folic acid supplements, although vegetarian women have higher folic acid intakes than non-vegetarian women. 7. Can my child also be vegetarian? A properly planned and matched vegetarian diet can provide adequate nutrition and effectively avoid many diseases. Of course children can be vegetarians, and there are many people around the world who have been vegetarians since birth. A reasonable vegetarian diet plan is the most important. Children need more essential fatty acids than adults, so a little more fat should be added to their food, and the fiber content of their food should be controlled because their digestive systems are not yet developed enough to digest them effectively. , of course, we must also ensure a stable source of vitamin B-12 and vitamin D (if you are a lacto-ovo vegetarian, don’t worry), in addition, you must give your child high-energy vegetarian food to meet the needs of growth and development. 8. Are vegetarians and low-fat diets prone to gallstones? It is said that in normal people, cholesterol, bile salts and lecithin in bile are mixed and dissolved in a certain proportion, making it difficult to form stones and precipitate. This ratio is generally: bile salts + lecithin: cholesterol = 12:1. If this ratio is reduced, you are very likely to suffer from gallstones.

Elderly people who have been vegetarians for a long time have reduced lecithin intake or reduced liver synthesis; in addition, vegetarian diets contain more plant fiber components, which can reduce the reabsorption of bile acids and lower bile salt concentrations; in addition, vegetarians often have low levels of vitamin A , Insufficient intake of vitamin E. The lack of these two vitamins makes the gallbladder epithelial cells easily fall off, leading to cholesterol deposition and the formation of stones. Is this correct? This statement is incorrect because: (1) Generally, the ratio of cholesterol to bile salts is between 1:20 and 1:30. If bile salts and lecithin are reduced due to certain metabolic reasons, or the amount of cholesterol is increased, when When the ratio is lower than 1:13, cholesterol will precipitate and polymerize to form larger stones. Cholesterol synthesized by the liver becomes water-soluble after forming micelles with bile acids and phospholipids in bile. The ratio of cholesterol, bile acids and phospholipids in bile is very important to maintain the dissolved state of cholesterol. Reduction of bile acids or phospholipids or excess cholesterol can cause cholesterol to become saturated and precipitate. It is worth noting that the ratio mentioned here refers to the ratio of cholesterol, bile acid and phospholipid content, not the ratio of bile salts + lecithin to cholesterol mentioned above. Phospholipids can be synthesized in the human body. All tissue cells in the body contain phospholipid-synthesizing enzymes and can synthesize phospholipids. What’s more, even if it’s lecithin, isn’t there also soy lecithin in vegetarian diets? In addition, there are different opinions on whether the phospholipid content in the bile of patients with cholelithiasis is reduced. Some scholars have also found that the proportion of phospholipids in the bile of patients is not reduced. (2) Reasons for reduced bile acid secretion and bile salt concentration: There are many reasons that can cause reduced bile acid reabsorption and bile salt concentration. Even post-meal snacks and prolonged sitting after meals can hinder the reabsorption of bile acids. People with impaired liver function will also reduce bile acid secretion and easily form stones... In fact, these changes have nothing to do with vegetarianism. Statistics show that many elderly people and pregnant women who are not vegetarians have significantly higher blood cholesterol levels in late pregnancy, and meat eaters suffer from the disease. The proportion of gallstones is much higher in vegetarians. On the contrary, relevant experts clearly pointed out: "The formation of gallstones is related to the lack of fiber in the diet, which increases the content of bile acid in bile. People who often eat vegetables rarely suffer from gallstones. A high-cholesterol diet can increase cholesterol in the biliary tract. "Content" All doctors and experts recommend that patients with gallstones eat: "They should mainly eat light, easy-to-digest foods, and strictly control fat and cholesterol-containing foods, such as fatty meats, fried foods, animal offal, etc., because the formation of gallstones is related to the body's There is a certain relationship between high cholesterol and metabolic disorders. You should not drink alcohol or eat spicy food. You should eat more non-staple foods such as radish, green vegetables, beans, and soy milk." This fully illustrates this point. Gallstones are caused by many complex causes and factors such as metabolic disorders, infection factors, age factors, genetic factors, gender and fertility factors, obesity factors, blind dieting and weight loss, and certain physical factors. (3) There will be no shortage of vitamin A and vitamin E in the long term because: Foods rich in vitamin A: Although plants do not contain vitamin A, foods with a red-yellow color contain β-carotene in humans and animals. Under the action of carotenease in the liver and intestinal wall, it can be broken down and converted into vitamin A in the body. Carrots, tomatoes, pumpkins, sweet potatoes, spinach, leeks, water spinach, peppers, amaranth, and other green vegetables, oranges, tangerines, persimmons, apricots, bananas, and other red and yellow fruits have high vitamin A content... so there are many Eating these fruits and vegetables can ensure enough vitamin A. Foods rich in vitamin E: including soybean oil and oils squeezed from other plant seeds, such as sesame oil, rapeseed oil, sunflower oil, etc. Nuts, especially apricots, almonds, hazelnuts, walnuts, sunflower seeds, sesame seeds, whole grains, malt, soybeans, green leafy vegetables, cabbage, cauliflower, spinach, added nutrients, whole wheat, unrefined whole grain cereal products are all important sources of vitamin E. source. Recent research has also found that nut consumption appears to reduce the risk of gallstones. Most of the fat sources in a healthy diet come from nuts. (4) How gallstones are formed: As a general rule of stone formation, they have basic processes such as precipitation, precipitation, nucleation, accumulation and growth of bile components. The pathogenesis of gallstone formation includes several: First, the bile must be supersaturated with cholesterol or calcium; Second, the solute must nucleate from the solution and precipitate in the form of solid crystals; Third, the crystals must aggregate and fuse to form stones. , crystals grow and aggregate in the mucus and gel that spreads across the gallbladder wall, and impaired gallbladder emptying is conducive to the formation of gallstones. High cholesterol is an important factor in how gallstones form.

The imbalance of the proportion of cholesterol, bile acids, lecithin and other components in bile causes the cholesterol in bile to become supersaturated and cause crystallization, precipitation, agglomeration and stone formation. Most of the cholesterol in bile originates from liver cell biosynthesis rather than dietary cholesterol secretion. The formation of cholesterol stones is mainly due to the supersaturated state of cholesterol in the bile synthesized by liver cells and the nucleation of cholesterol crystals by proteins in the bile. Other factors should be attributed to the damage to the gallbladder motor function. They*** It has the same effect, causing bile stasis and promoting the formation of gallstones. In addition, some studies have shown that changes in gallbladder prostaglandin synthesis and excessive calcium ion concentration in bile may also contribute to the formation of gallstones. In some patients, the prerequisite for gallstone formation is the formation of biliary sludge. The so-called bile sludge is composed of sticky glycoproteins containing cholesterol crystals. This biliary sludge is visible on ultrasound and may be the only abnormality detected on secondary examination in patients with biliary colic, pancreatitis, or cholangitis. Bile pigment stones include black stones and brown stones. Black stones mainly form in the gallbladder of patients with cirrhosis or chronic hemolytic disease, while brown stones can form in both the gallbladder and the bile duct. Bacterial infection is the main cause of primary bile duct stones. Primary bile duct stones are very common in Asia, and the source of infection may be attributed to parasites such as Clonorchis sinensis or other less clear causes. The formation of gallstones is usually caused by: overeating, overly rich taste, and insufficient drinking water, especially eating too much meat, oil, sugar, and protein, which damages the liver function and cannot completely discharge waste from the body and accumulates in the gallbladder. . Usually, gallstones are preceded by liver problems, constipation, and abdominal bloating... At this time, if you can only eat fruits for a week or ten days, you can prevent gallstones. 9. Will long-term vegetarianism reduce female fertility? Among the many studies on the impact of vegetarianism on female fertility, the conclusion of the Maasbauland Institute in Munich, Germany is the most eye-catching. Professor Carl Baoke of the college divided the healthy girls who participated in the experiment into two groups. One group was vegetarian except for a small amount of cheese and milk, while the other group was eating normal food. After the six-week weight loss program, researchers found that 78% of the vegetarian women stopped ovulating, and almost all of the group had shorter menstrual cycles than normal. But in the group eating a normal diet, 67% of women ovulated normally and had no significant changes in their menstrual cycles. Professor Carl Baoke analyzed that the reason why women in the vegetarian group stopped ovulating was because they ate too little protein, which led to abnormal hormone secretion and menstrual cycle disorders. She concluded that a vegetarian diet can lead to abnormal reproductive function and even seriously affect reproductive ability. From the above materials, we know that the cause of abnormal hormone secretion, menstrual cycle disorders and even reproductive dysfunction is insufficient protein intake. As we have explained above, a reasonable combination of plant foods can completely ensure the intake of all essential amino acids, thereby ensuring the human body's protein intake. Therefore, to be precise, an unreasonable combination of vegetarian food will lead to protein deficiency. Therefore, as long as the diet is properly matched and the intake of essential amino acids is ensured, a long-term vegetarian diet will not lead to abnormal female hormone secretion, menstrual cycle disorders or even reproductive dysfunction.