2. The raw materials commonly used in vegetarian dishes after primary processing are: tofu processed by soybeans and gluten, baked bran processed by bean products with flour, and vermicelli.
3. Fungi and algae include: mushrooms, fungus, tremella, shiitake mushrooms, Pleurotus ostreatus, straw mushrooms, Hericium erinaceus, kelp, Nostoc flagelliforme, laver and bracken.
4. The varieties of bean products are: soybean milk, south bean curd, north bean curd, frozen bean curd, packaged bean curd, dried bean curd, bean curd slices, hundreds of pages, thousands of sheets, bean curd, vegetarian chicken, smoked dried bean curd, oil skin, bean sprouts, fermented bean curd, soy sauce and soybean protein.
5. Vegetarian vegetables are mainly green leafy vegetables, fruits, mushrooms, fungi and vegetable oils. They are delicious, nutritious and easy to digest. From a nutritional point of view, vegetables, bean products, fungi and other vegetarian foods are rich in vitamins, protein, water, and a small amount of fat and sugar.
Extended data:
The main food sources of iron deficiency are animal blood, liver and lean meat, in 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. Vegetarians are advised to eat more fruits and vegetables rich in vitamin C, such as green peppers, fresh dates, strawberries and kiwis.
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.
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 brew them in advance and pour off the water that soaks beans and grains to reduce oxalic acid that affects calcium absorption; If the demand for calcium cannot be met, it is recommended to take calcium preparations.
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. It is recommended to eat only a small handful every day.
Lack of high-quality protein. Cereals, vegetables, fruits, fungi, beans and their products are all important sources of vegetarian protein, but the low content of protein in cereals, fungi, 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. Vegetarians are advised to increase the intake of beans and their products and eat them with cereals.
Baidu encyclopedia-vegetarian dishes
People's Health Network-Vegetarian food is easy to lack nutrition