The motivation of vegetarianism is to keep healthy, but the correct vegetarian diet is not as simple as excluding meat products from the diet, but combining various plant foods with their own conditions to meet the normal needs of the human body. As long as you have a healthy diet, you will get farther and farther away from the disease.
First, how to eat breakfast
"A set of pancake fruit, a steamed stuffed bun, a bowl of porridge, a soybean milk fritter and two pieces of bread on the road" must be the morning routine of many office workers. But as the saying goes, eat a good breakfast. How to eat is "good"?
1, control the oil intake.
We suggest reducing the frequency of eating high-fat foods in the morning as much as possible, such as fried hemp balls and fried fritters, which will increase the burden on the digestive system and be harmful to health.
2. Pay attention to sugar intake
Eating too much refined sugar for breakfast will disturb our blood sugar and damage islets. Special attention should be paid to the regular breakfast ingredients oatmeal! Instant oats are finely processed and often add a lot of sugar, so friends must look at the ingredient list when buying ingredients ~
3, nutrition should be comprehensive
Breakfast provides about 30% energy for a day. Staple food and protein must be supplemented so as not to be hungry. Vegetables and fruits should also be properly supplemented to make the day full of vitality.
Breakfast is the most important of our three meals a day. No matter how busy you are, you should set aside time to eat well ~ get up early every day 15-20 minutes, and an energetic day starts with breakfast!
Second, lunch &; How to eat dinner?
Vegetarians' nutrition mainly comes from cereals, fruits and vegetables, and protein foods (beans, nuts, etc. ) and oil. The types of food you eat every day should be diversified to ensure a balanced nutrition!
1, try to eat whole grains.
Pay attention to the intake of whole grains (unprocessed grains) for three meals a day, such as brown rice and oats. Compared with refined rice flour (white rice, white bread, etc.). ) high glycemic index, these grains have the functions of high fiber, increasing satiety and controlling insulin secretion. Many friends may not be used to eating coarse grains at first, so they can eat half coarse grains and half flour rice first.
2. protein needs to make up.
Beans: such as black beans, red beans, mung beans, lentils, chickpeas, soybeans and bean products (tofu, soybean milk, shellfish, yuba, etc. It contains about 20% protein and 80% complex carbohydrates. You can get 9 kinds of amino acids by ensuring the intake of beans and grains in food one day, and the protein will be complete ~
We can not only cook porridge with beans, but also cook rice: soak all kinds of beans in advance the night before, and cook them directly with whole grains and rice the next day, which is beautiful in color and rich in nutrition.
Nuts: walnuts, almonds, peanuts, etc. However, it should be noted that although the protein content of nuts is very high (about 15%-25%), the oil content is also very high (about 50%), so it must be controlled! Control! Control again!
Seeds: such as flax seeds, sesame seeds, hemp seeds, etc. These foods are called "super foods" with rich and comprehensive nutrition. Add a teaspoon to our cold salad or fruit and vegetable juice ~
3, vegetables and fruits can not be less
We should try our best to ensure a daily intake of 300~500g of vegetables, among which dark vegetables (such as purple cabbage, broccoli, shepherd's purse, carrots, tomatoes and other dark vegetables) are rich in vitamin A, vitamin C, calcium and iron, accounting for 1/2.
Fruit should also be taken in about 200g~350g every day to achieve a balanced nutrition. Friends must pay attention to that although fruits and vegetables are a family, they can never replace each other!
If you need to pay more attention to professional knowledge and medical care,
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