Vegetarian nutrition recipe

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What kind of food do you like?

Vegetarian nutrition table (recipe)

Absorb enough nutrients and enhance vitality, it is best to eat more:

Cucumbers and vegetables (such as carrots, cucumbers and spinach)

Grains (such as brown rice, millet and wheat)

Fruits (such as apples, bananas, pears)

Beans (such as sprouts, tofu and red beans)

Also eat some:

Nuts (such as cashews, almonds and peaches)

Vegetable oil (such as olive oil and sesame oil)

In this case, there is absolutely no need to worry about malnutrition.

Q: How to eat vitality?

A: Eat more fresh food and less processed food; Eat more raw food; Steam more, cook more and fry less. Eat more fruits and vegetables, eat more local products.

Vegetarian food actually has the necessary nutrition for us every day. You may wish to refer to the following table of vegetarian nutrition to prepare your meal:

Sugar-leaves, stems, roots, fruits and kernels of all cereals, beans and vegetables.

Fat-all beans, kernels and vegetable oils.

Protein-all cereals, beans, nuts and sprouts.

Vitamins:

Vitamin A, carrots, spinach, pumpkins, laver, peppers, all kinds of nucleoli, bananas, tofu, Redmi.

Vitamin b1-rice and flour, beans, various kernels, sprouts, various fruits and vegetables, sunflower seeds, vitamin B2, beans,

All kinds of nuts, sprouts, carrots, fruits and vegetables, laver.

Vitamin B3-rice and flour, dried fruits, sesame seeds, vitamin B6, sprouts, whole wheat flour, bananas, dried raisins, peanuts and wheat grass.

Vitamin b12-laver, alfalfa, wheat grass, vitamin 13, root vegetables, wheat grass, folic acid, dark green vegetables,

Broccoli, peanuts, all kinds of nuts.

Bile alkaloids-all kinds of beans, yeast, wheat grass.

Pantothenate-all natural foods are available, especially sesame, brown rice and melon seeds.

Whole acid-all kinds of beans, almonds, whole grains and wheat grass.

Muscle alcohol-nucleolus, various vegetables, soybeans, millet, whole grains.

Nicotinate-Wheat Grass, Alfalfa, Jujube, Yeast.

P-anilic acid-green vegetables, wheat grass, honey.

Vitamin C-all fruits, most vegetables, laver, soybean milk, wheat grass.

Vitamin D-tomatoes, red dates, celery, lentils, amaranth, mushrooms and alfalfa sprouts.

Vitamin E-all kinds of nuts, vegetable oils, avocados, leafy vegetables and alfalfa sprouts.

Egg yolk-soybean, millet.

Vitamin F-vegetable oil, sunflower seeds, soybeans, wheat grass, stone fruit.

Vitamin H-vegetable oil, sunflower seeds, soybeans, wheat grass, kernels, cauliflower and other vegetables, whole grains and beans.

Vitamin K-green vegetables, soybeans, alfalfa sprouts, honey.

Biological xanthates-all kinds of fruits and buckwheat.

Minerals:

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Phosphorus-almost all foods, with beans, noodles and melon seeds as the most.

Zinc-green vegetables, sesame seeds, all kinds of kernels, melon seeds, whole wheat flour and soybeans.

Iron-most green vegetables, beans, wheat grass, alfalfa sprouts, honey, dried fruits, melon seeds and millet.

Magnesium-dark green vegetables, whole grains, beans, millet, apples, lemons, wheat grass, honey and nuts.

Copper-nuts, beans, honey, raisins, all kinds of fruits, vegetable stems and roots.

Calcium-dark green plants, peanuts, walnuts, honey, wheat grass and alfalfa sprouts.

Molybdenum-beans, whole cereal, dark green vegetables.

Cobalt-green vegetables, fruits, beans, wheat grass and dried raisins.

Potassium-whole grain food, various vegetables, beans, sunflower seeds, wheat grass and alfalfa sprouts.

Sodium-salt, baking powder, celery, baking soda powder, kelp and wheat grass.

Sulfur-cabbage, Brussels sprouts, wheat grass.

Iodine-seaweed, kelp, Nostoc flagelliforme, kelp, coarse sea salt.

Chlorine-whole wheat flour, salt, millet oil, olives.

Chromium-whole cereal, yeast, millet oil.

Fluorine-a variety of vegetables, tea, fluoride-containing drinking water.

Selenium-whole grain, cauliflower, wheat grass, yeast.

Silicon-Wheat Straw, Tomato

1 protein about 80g.

2 Fat 25-80 grams.

3 about 380 grams of sugar.

40ML of water per kilogram of body weight.

5 20-30 grams of dietary fiber.

6 minerals: Ca 400 mg P 800 Mg 350 mg

Na 2500 mg Cl 200 mg

K1600—2000mg I150μ g

Fe10-15mg Cu 30 g Zn

F0.5—1.5mg Mn12—18mg.

Se 70-50 μ g

Ge100-200 μ g Cr 50-200 μ g

7 Vitamin VA 800 μ g VD 6 μ g VE 8-10 μ g

Vk 65-80mg

VB11.5mg VB21.7—1.8mg.

VB313-19 mg VB6 2-3 mg

VB 12 2 mg folic acid180-200 μ g spent acid 100 mg

Biotin VH100-300 μ g

VC 60 mg

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1 Maintain cardiovascular health

After eating 50 grams of onion every day, 1 month, 39 (90.7%) of 43 patients with hypercholesterolemia had decreased blood cholesterol, and 25 patients with coronary heart disease had 14 (46.7%) improved electrocardiogram. The prevalence rate of hypertension in onion planting areas was1.7%, which was significantly lower than that in non-onion planting areas (5.4%).

Vegetables such as carrots, onions, garlic, cabbage, cauliflower and fruits such as citrus and hawthorn, as well as squalene, moss strips, laver and cauliflower, play an important role in protecting cardiovascular health. The main components with preventive effect include antioxidant nutrients (vitamin C, vitamin E, carotene, inorganic salts such as selenium, zinc and flavonoids) and affecting blood homocysteine level.

Vitamins, especially folic acid. They can reduce the oxidation of cholesterol in arterial blood vessels, and have antioxidant protection against hypoxia of myocardial cells, and can also effectively protect human vascular endothelial cells from the damage of oxidized low-density lipoprotein; A large amount of dietary fiber in vegetables and fruits can also reduce the plasma cholesterol level of human body; Squalene and moss strips can promote the increase of high density lipoprotein cholesterol; Vegetables and fruits can reduce myocardial cell damage caused by selenium deficiency by supplementing selenium to the body.

2 Reduce the risk of cancer

Studies have shown that onion juice can effectively inhibit the growth and proliferation of human tumor cell lines in vitro; The fat-soluble crude extract of spinach powder can inhibit the DNA synthesis of gastric cancer cells. Seabuckthorn juice can inhibit the growth of S 180 ascites sarcoma. Eggplant, cucumber, lentil and tomato can effectively block the formation of N-dimethylnitrosamine under simulated gastric conditions.

Tomatoes, cabbages, cauliflower, broccoli, steamed stuffed cabbage, carrots, onions, scallions, garlic, leeks, radishes, radishes, red peppers, green peppers and other vegetables, strawberries, grapes, grapefruit, pumpkins, wax gourd, melons, mangoes, papayas, oranges and other fruits have the function of preventing cancer. Preventive ingredients include vitamins and minerals with antioxidant function, such as β-carotene, vitamins C and E, selenium, etc. Other carotenoids, such as rutin, lycopene, α-carotene and folic acid, also have antioxidant function. Other biological trace active components in vegetables and fruits that may have anticancer effects include dithiodione, isothiocyanate, indole-3-carbinol and allicin compound, dipropene sulfide, propylene methyl trisulfide, coumarin and d-limonene. They can inhibit or even prevent the growth and proliferation of tumor cells and inhibit the carcinogenic effects of some carcinogens. In addition, the bioactive components in vegetables and fruits can also prevent some chemicals from being transformed into bioactive carcinogens in the body.

At present, sufficient research results show that a diet rich in vegetables and fruits can reduce the risk of many cancers, including oral cavity, pharynx, esophagus, lung, stomach, colon and rectal cancer, and prevent throat, pancreas, breast, bladder, ovary, cervix, endometrium, thyroid, prostate cancer and primary liver cancer.

3. Enhance disease resistance and anti-aging ability.

Researchers have determined 24 kinds of vegetables and 12 kinds of fruit juice, and found that they all have certain ability to scavenge oxygen free radicals. Garlic, green vegetables, shepherd's purse and yellow sprouts have strong scavenging activity in vegetable juice. Hawthorn and persimmon play a strong role in fruit juice.

Garlic, green vegetables, mustard greens, cabbage, kale, carrots, green peppers, tomatoes and other vegetables, hawthorn, jujube, grapes, persimmons, kiwifruit, seabuckthorn, bitter gourd and other fruits have the effects of increasing the body's resistance and anti-aging. The reason is that they have the ability to scavenge oxygen free radicals and reduce the oxidative damage caused by oxygen free radicals to the body. Vegetables and fruits can also be improved by increasing antioxidant enzymes

Activity, protect the body from oxidative damage. Many fruits and vegetables can inhibit the production of malondialdehyde and lipofuscin, block the chain reaction of lipid peroxidation, and reduce membrane lipid peroxidation damage. A large number of epidemiological studies show that eating vegetables and fruits regularly can prevent many degenerative diseases related to aging, such as Zizyphus jujuba, hawthorn and grapes, and can delay brain aging, skin aging and body aging to some extent.

Prevent malnutrition and obesity, and assist in the treatment of diabetes.

The mixed effect of fruits and vegetables is better than that of simple vegetables or fruits; The function of some main nutrients in vegetables and fruits is weaker than that of the whole vegetables and fruits.

Carrots, cold dishes, spinach, alfalfa, water spinach, lettuce leaves, celery leaves, pea seedlings, peppers and other vegetables and fruits such as mango, apricot and persimmon can prevent dry eye caused by vitamin A deficiency by increasing the carotenoid content in the diet. Persimmon pepper, tomato, cauliflower, all kinds of dark leafy vegetables and fruits such as citrus, lemon, jujube, hawthorn and kiwi fruit can prevent scurvy because of their rich vitamin C content; Vitamin C also contributes to the absorption of intestinal iron, thus preventing iron deficiency anemia.

Vegetables and fruits are low in fat and energy, so the diet rich in vegetables and fruits is the first choice for slimming food.

Vegetables and fruits are rich in dietary fiber, which is helpful to control diabetes as a diet for diabetic patients. Banana, apricot and other fruits contain more soluble dietary fiber, which can reduce blood sugar, blood lipid and improve glucose tolerance. Therefore, diabetic patients should eat more.