First of all, it is recommended to go to "Zhihu" or Baidu Tieba "Vegetarian" bar to find answers, which are more professional.

On the premise of ensuring balanced nutrition, vegetarianism is indeed more beneficial to health than omnivorous people. Vegetarian people tend to have lower body mass index (BMI), low-density lipoprotein cholesterol (LDL), blood pressure, and oxidative stress. Stress levels and better blood sugar control can reduce the risk of ischemic heart disease, hypertension, type 2 diabetes, obesity and certain cancers, mainly because vegetarian people tend to consume more dietary fiber, potassium, magnesium, vitamins C and E, folate, carotenoids, flavonoids and other health-promoting phytochemicals, and less saturated fat and cholesterol, followed by residual environmental contaminants in plant foods due to biomagnification The amount is much lower than that of animal foods.

However, since nutrients such as protein, n-3 polyunsaturated fatty acids, vitamin B12, vitamin D, iron, zinc, and calcium are often more abundant or easier to absorb in animal foods, vegetarians need to pay more attention to them. Only with balanced nutrition can the health advantages of a vegetarian diet be fully reflected, otherwise it will increase the risk of malnutrition. Vegetarians are mainly divided into two types: vegan and lacto-ovo-vegetarian. The latter is easier to ensure nutritional balance. Middle-aged and elderly vegetarians especially need to pay attention to the adequacy of n-3 fatty acids, vitamin B12, vitamin D, calcium, iron and other nutrients. They also need to eat smaller meals more frequently, and it is best to choose lacto-ovo-vegetarian foods.

Ten principles of a balanced vegetarian diet (referring to the latest 2016 edition of the "Dietary Guidelines for Chinese Residents" dietary guidelines for vegetarians; the recommended food intake is based on the raw weight of the edible part):

1. The thickness of the staple food

Compared with refined white rice and noodles, unrefined whole grain foods retain the nutritional essence of cereals and contain more B vitamins and minerals. However, whole grain foods have a poor taste and need to be cooked properly or eaten with other foods, such as polenta, buckwheat porridge, longan oatmeal, barley and red bean porridge, and millet and mung bean porridge.

It is recommended that vegans consume 250-400 grams of cereals (including 120-200 grams of whole grains and miscellaneous beans) and 50-125 grams of potatoes per day; lacto-ovo vegetarians consume 225-350 grams per day. grams (100-150 grams of whole grains and miscellaneous beans), 50-125 grams of potatoes.

2. Intake enough soybeans and their products

Including soybeans and black beans, which are rich in high-quality protein, polyunsaturated fatty acids, B vitamins and minerals, and a variety of beneficial Healthy bioactive substances, such as soy isoflavones, soy sterols, and soy lecithin.

It is recommended that vegans consume 50 to 80 grams of soybeans or an equivalent amount of soy products, 5 to 10 grams of fermented soy products, and 25 to 60 grams for lacto-ovo-vegetarians.

50 grams of soybeans converted into soy products are equivalent to 750 grams of soy milk, 300 grams of southern tofu, 150 grams of northern tofu, 125 grams of dried tofu, 125 grams of vegetarian chicken, 75 grams of Qianzhang, 40 grams of yuba, etc.

Fermented soy products are soy products made from soybeans as the main raw material and fermented by microorganisms, including fermented bean curd, tempeh, stinky tofu, sour soy milk, bean paste, soy sauce, etc., and contain more B vitamins and minerals, but the salt content is often high and should be consumed in moderation.

3. Eat nuts, seeds, mushrooms and seaweed often

Nuts and seeds can not only be a supplementary source of protein, but also a good supplement of polyunsaturated fatty acids, vitamins and minerals. source, but the fat content is higher and should be consumed in moderation.

It is recommended that vegans consume 20 to 30 grams of nuts and seeds daily; lacto-ovo vegetarians consume 15 to 25 grams.

Mushrooms and seaweed are rich in B vitamins and minerals, as well as a variety of healthy bioactive substances, such as fungal polysaccharides, seaweed polysaccharides, etc. Sun-dried mushrooms also contain vitamin D, and some seaweeds also contain active vitamin B12 and n-3 polyunsaturated fatty acids.

It is recommended to consume 5~10 grams of mushrooms and seaweed daily (dry weight).

4. Vegetarians also need to consume enough vegetables and fruits

It is best to include vegetables in every meal, ensuring a daily intake of 300 to 500 grams of vegetables. The nutrition of dark vegetables The value is higher and should account for at least 1/2 of the total.

Eat fruit every day and ensure a daily intake of 200~350 grams of fresh fruit. Fruit juice cannot replace fresh fruit.

5. Fully meet the needs of vitamin B12

Although milk and some seaweeds (such as Porphyra zebra in southern China, which is also the raw material of seaweed) contain active vitamin B12, fermented soy products It may also contain active vitamin B12, but it is difficult to fully meet the needs of vitamin B12. The most reliable non-animal sources of vitamin B12 are fortified foods (including nutritional yeast, which can be purchased online) and supplements (available in pharmacies, one bottle The lowest price is less than one yuan for 100 tablets of 25 micrograms). Even non-vegetarians over 50 years of age need to supplement with vitamin B12. Developed countries in Europe and the United States usually have a wealth of nutritionally fortified vegan foods, but they are almost unavailable in China. Vitamin B12 reserves in the body can usually be maintained for 3 to 6 years. Blood homocysteine ??(Hcy) is one of the sensitive test indicators for vitamin B12 deficiency in the body.

6. Choose edible oils rich in α-linolenic acid

Such as perilla seed oil, linseed oil, etc., but they are not suitable for high-temperature cooking and are suitable for cold dressing or cooking in dishes. Pour in after the pot.

Canola oil, soybean oil, camellia oil, and olive oil should be used for daily high-temperature cooking (virgin olive oil is not suitable for high-temperature cooking). Canola oil and soybean oil also contain α- Linolenic acid.

Coconut oil and palm oil are best for frying.

7. Eat iron-rich foods: sesame butter, hazelnuts, bean paste, soy sauce, raisins, strawberries, soybeans, lotus root starch, adzuki beans, oatmeal, buckwheat, mung beans, millet, daylily, black Fungus, edamame, broad beans, kelp, seaweed, amaranth, toon, coriander, spinach.

Pair with foods rich in vitamin C to promote iron absorption: fresh dates, kiwi, strawberry, longan, lychee, orange, tangerine, grape, pomelo, mango, pineapple, broccoli, pepper, cauliflower, bitter melon , broccoli, coriander, lotus root, cabbage, seaweed (fresh), Chinese toon, cabbage, edamame, leek, white radish, tomato, potato, sweet potato, chestnut.

It is recommended to use iron-fortified soy sauce and iron cookware.

Always drink tea and coffee at least an hour apart from meals to avoid hindering iron absorption.

8. Eat foods rich in zinc: wheat germ, pumpkin seeds, watermelon seeds, pecans, hazelnuts, pine nuts, almonds, cashews, soybeans, edamame, broad beans, toon, black rice, Whole wheat, oats, buckwheat.

Soaking/germinating/fermenting phytic acid-rich whole grains, beans, and seeds can improve zinc absorption.

9. Eat foods rich in calcium: sesame paste, hazelnuts, soy products, milk, broccoli, shepherd's purse, carrot leaves, kelp, day lily, mustard greens, rapeseed, rapeseed sprouts, and cabbage sprouts. , kale, coriander, Chinese toon, Chinese cabbage, broccoli, oats, figs, citrus.

Blank oxalic acid-rich vegetables (such as spinach, amaranth, beets, bamboo shoots, wild rice, bracken, water spinach, agaric, and kraut) to improve calcium absorption.

Vegetarians should pay more attention to regular sun exposure to absorb enough vitamin D. It is recommended to be exposed to the sun at least 2 to 3 times a week for 10 to 30 minutes each time. It is best to be exposed to the sun every day. No glass, no sunscreen.

10. Vegetarians also need to limit their intake of salt, oil, and sugar.

Daily salt should not exceed 6 grams, cooking oil should not exceed 20 to 30 grams, and added sugar should not exceed 50 grams. , it is best to control it below 25 grams.

Try to use cooking methods such as steaming, boiling, and stir-frying that can retain the original flavor and nutrients of food to the greatest extent.

Attachment:

Vegetarian Diet Pagoda

It is not necessary to arrange meals strictly according to the Diet Pagoda every day, but within a period of time, such as a week, various types of The average food intake should try to match the recommended amounts.

Vegan

20~30g edible oil, 5~6g salt, ≤25~50g added sugar

50~80g soybeans ( Fermented soy products 5~10g), nuts and seeds 20~30g

Vegetables 300~500g (bacteria and algae 5~10g dry weight), fruits 200~350g

250~400g of cereals (including 120~200g of whole grains and legumes), 50~125g of potatoes

Lacto-ovoprotein

20~30g of cooking oil Gram, salt 5~6g, added sugar ≤25~50g

Milk 300g, egg 40~50g (about one)

Soybeans 25~60g (Fermented soy products 5~10g), nuts and seeds 15~25g

Vegetables 300~500g (bacteria and algae 5~10g dry weight), fruits 200~350g

225~350g of cereals (including 100~150g of whole grain beans), 50~125g of potatoes

Rich source of key nutrients

Protein

Yeast (dried), soybeans, eggs, milk, miscellaneous beans, wheat germ, quinoa, buckwheat, oats, oats, chestnuts, lotus seeds (dried), pumpkin seeds, watermelon seeds, Walnuts, pine nuts, edamame, peas, broccoli, avocado

Alpha-linolenic acid

Perilla seeds, chia seeds, flax seeds, canola/canola oil Seed oil, walnuts

Provitamin A carotenoids

Sweet potatoes, carrots, spinach, pumpkin, parsley, lettuce (leaf lettuce), coriander leaves, beet leaves, water spinach, Seaweed (fresh), Chinese cabbage, watercress, mustard greens (small leaves), amaranth leaves, cantaloupe

Vitamin B12

Fortified foods (including nutritional yeast), supplements, milk, Seaweed (seaweed)

Vitamin C

Fresh dates, kiwi, strawberry, longan, lychee, orange, citrus, grape, pomelo, mango, pineapple, broccoli, pepper, Cauliflower, bitter melon, broccoli, coriander, lotus root, cabbage, seaweed (fresh), Chinese toon, cabbage, edamame, leek, white radish, tomato, potato, sweet potato, chestnut

Vitamin D

Sun exposure, fortified foods, supplements, dried mushrooms

Iron

Tahini, hazelnuts, bean paste, soy sauce, raisins, strawberries, soybeans, lotus root starch, Adzuki bean, oatmeal, buckwheat, mung bean, millet, day lily, black fungus, edamame, broad bean, kelp, seaweed, amaranth, toon, coriander, spinach

Zinc

Wheat germ, Pumpkin seeds, watermelon seeds, pecans, hazelnuts, pine nuts, almonds, cashews, soybeans, edamame, broad beans, toon, black rice, whole wheat, oats, buckwheat

Calcium

Tahini, hazelnuts, soy products, milk, broccoli, shepherd's purse, carrot leaves, kelp, day lily, mustard greens, rapeseed, rapeseed sprouts, cabbage sprouts, kale, coriander, Chinese toon, Chinese cabbage, broccoli, oats , figs, citrus

Se

Se-rich foods, Brazil nuts, mustard, cashews, almonds, pumpkin seeds, watermelon seeds, almonds, soybean paste, bean paste, kelp, Mushrooms, shiitake mushrooms, cauliflower, red/cabbage sprouts, eggs, konjac powder, wheat germ, pinto beans, dried lentils, steamed buns, noodles, rice, mulberries

Iodine

Iodized salt, algae (content varies greatly)