The quality of life has improved people's awareness of the regimen is also higher and higher, especially in the diet, many elderly people open to pay attention to the control of the diet, which is a good thing for the health of the elderly, but some older people do not understand the state of their own health, believe that the diet is the more light the better the norms, and even adhere to the vegan approach is still undesirable, blindly adhere to the vegan diet, is not necessarily to achieve the effect of health, but also may affect the health of the elderly. The first thing you need to do is to take a look at the actual body of the person you're eating. Correctly eat vegetarian eat healthy elderly can not eat vegetarian for a long time, what people do not eat vegetarian too much may not be good for your body.

How to eat correctly vegetarian can eat out of health

Vegetarians nutrients to make up for the knowledge of 1. Ensure that the nerve function, memory, eyesight normal: can eat more cereals or soy products, or take a day to take one of the generalized vitamins, mainly to ensure that the amount of Vitamin 12 intake.2. Sound development of the bones, the prevention of osteoporosis: sunshine and exercise. This is the only way to ensure that the body can naturally form Vitamin D in the bone. Eat a lot of dairy products, soy foods, seeds, beans, or dark green vegetables to ensure that calcium is absorbed. Keep in mind that calcium and vitamin D work together to achieve strong bones. 3. Improve immunity: Eat more grains and cereals, especially brown rice or whole wheat bread, can help you absorb the mineral zinc.

The best time to pick a vegan diet

1. Understand your reasons for picking a vegan diet and what you want to achieve. If you're a vegetarian for religious reasons, find out what nutrients are missing from the foods you're restricted from consuming. If you are a vegetarian for health reasons, you can slowly shift to a vegetarian diet by cutting down on meat, and it is recommended that you follow the guidelines of a vegetarian diet of dairy and egg. 2. Understand your physical condition as a reference for food selection. Especially pregnant women, developing teenagers and women who are preparing to get pregnant should pay special attention to make up for the relevant nutrients. 3. Before starting a vegetarian diet, you can first measure your height, weight, blood lipids, blood sugar and blood pressure. After 1 to 3 months of vegetarianism, the above objectives can be measured again as a basis for evaluating the effectiveness of a vegetarian diet. During the period of vegetarianism, you should pay special attention to the following changes: stool frequency and shape, skin luster, weight gain or loss, physical strength and activity, sleep time, vision changes, etc. 4. If you feel uncomfortable, have low energy, or have low stamina during the period of vegetarianism, you should immediately seek help from your doctor or nutritionist to keep track of your physical condition.

Vegetarians should pay attention to the habits of the day

1. less coffee or tea: vegetarian to absorb iron from plant foods, in addition to eating more iron-rich foods (leafy wheat, seaweed, seaweed, avocado) in addition to eat more vitamin C food (willow, bitter melon, green peppers), so that can assist the absorption of iron. But remember, coffee or tea will prevent the absorption of iron. 2. Prevent greasy, salty, heavy taste of vegetarian food: some people are not accustomed to the taste of light vegetarian food, often add a lot of sesame oil or soy sauce. Or use vegetarian chicken, vegetarian meat, vegetarian seafood and other processed food, as vegetarian staple food. Remember, vegetarianism is to make yourself more accustomed to the natural simplicity of life, so do not spoil your appetite with heavy or processed food. 3. Prevent pickled food: you should try to pick fresh vegetables and fruits or unrefined grains and cereals to eat.

Can the elderly eat vegetarian for a long time

The elderly blindly adhere to the common hazards of vegetarianism: 1, adding the incidence of cardiovascular disease long time vegetarianism will lead to hypocholesterolemia, cholesterol is the human body is indispensable nutrients, but also the human body cell membranes, sex hormones, cortisol, etc., the material basis of the activity of the white blood cells plays an important role in the effect. Research shows that when the blood cholesterol content of elderly women is too low, the mortality rate will increase by 4 times, in which the incidence of coronary heart disease is an important reason. 2. increase the incidence of depression in the elderly suffering from depression is much higher than the share of young people, this is not only related to the aging of the social habits caused by the ability to health, as well as people to the elderly after a variety of daytime adverse events increase (such as widowed, retired, disease, etc.) This is not only related to the social habits caused by aging, as well as the increase of various adverse events in life after people reach old age (such as widowhood, retirement, disease, etc.), but also related to the dietary structure of the white man. According to the research indicated that the long time vegetarian or meat and vegetable mixing unreasonable white man, due to low cholesterol can make the brain serotonin reabsorption speed up, serotonin has a significant effect of the central nervous system function, so hypocholesterolemia directly lead to or accelerate the generation of depression in old age.

3. Increase the incidence of tumors long time adhere to the vegetarian white men often show a lack of protein intake. Many older people, the source of protein intake is mainly rice, flour and so on. The quality of protein in this type of food is poor, if the eater usually do not pay attention to eat protein quality of legumes, will produce protein deficiency. Protein deficiency will make the body weakened, resistance to disease under the health, resulting in a variety of diseases, which also contains malignant tumors, especially caused by digestive tract tumors. 4. affect the sexual function of the next year with the study found that the absorption of too little protein in the male, the testosterone secretion will also be low, therefore directly affecting its sexuality. And the vegetarian and some teeth have fallen or lack of appetite and eat less meat of the white man, is most likely to appear this situation, because meat is the main source of protein. Lack of protein in the elderly increases the production of globulin, a hormone that blocks sex hormones, and therefore cuts down on testosterone production. A lack of testosterone, in addition to affecting sexual performance, can also reduce the number of red blood cells, leading to osteoporosis and affect muscle growth.

What not to eat

Strictly speaking, dietitians don't recommend going completely vegetarian for long periods of time. If someone wants to take the test, it depends on their physical condition at the time. The first thing I'd like to say is that I'm not a vegetarian, but I think I'm a very good one," he said. The following kinds of people will advocate not to eat vegetarian: 1, the body itself is relatively thin, poor resistance. 2, all the growth and development of the child, is in the long body period, will lead to stunted growth. 3, plan to have a baby woman, if often vegetarian, can lead to a decline in estrogen levels and pregnancy obstacles. 4, the woman's menstrual period, the menstrual period. 5 menopausal women, will aggravate the "menopause syndrome".

Vegetarianism may not be as beautiful as you think

Modern people seek the realm of diet, no longer just to feed the main, advocating a healthy diet is the way of the king, vegetarianism is the current popular trend, but the results of vegetarianism is different from person to person. Although vegetarians are healthier than meat eaters, but more likely to have mental problems. Researchers point out that compared to meat eaters, vegetarians drink and smoke less and exercise more, but 28% of vegetarians are more prone to panic attacks and anxiety disorders, and their rates of depression are 18% higher than the general population. Being vegan may not be as beautiful as you fantasize.

The key is to look at you eat right in many people's understanding of vegetarianism is equal to health, conducive to improve lipid abnormalities can not say that food containing high cholesterol, eat into the body of cholesterol must be elevated, due to cholesterol abnormalities and not simply eat out. The cholesterol in the human body has about 20%-30% from food, called exogenous cholesterol, 70%-80% by the body's tissues and cells of their own composition, called endogenous cholesterol. Exogenous cholesterol only exists in animal food, the high content of animal brain, liver, kidney, egg yolk, crab roe, fish roe and so on. When we strictly control dietary cholesterol, the composition of endogenous cholesterol increases, while when exogenous cholesterol intake increases, the composition of cholesterol in the body is cut. "This is why it is said that vegetarians who do not eat foods high in cholesterol or perhaps consume very little cholesterol also develop high blood lipids.

The problem of a vegetarian diet leading to lack of protein intake is a serious one

In fact, eating too many carbohydrates can affect the body's cholesterol increase just as much, especially when saturated fatty acids are present. "Many people say I do not eat meat, but many processed foods contain a lot of trans fatty acids in the evening, it will also affect the body's cholesterol composition increased. Since the body has its own mechanism for composing cholesterol." When fat enters the body, only a very small portion of cholesterol will be absorbed, and the vast majority will enter the tricarboxylic acid cycle, and then the body will use the products of the tricarboxylic acid cycle to recompose cholesterol through the liver. "The human body is a set of messy system, cholesterol in the generation, transportation and metabolism of the process, any one of the links in the problem, will lead to the accumulation of bad cholesterol, clogging blood vessels, induced cardiovascular and other diseases. Therefore, you can not single out which part of the contraindication, which part of the constraints, to have a balance of the whole." A study in Taiwan also indicates that vegans are likely to suffer from "metabolic syndrome" - a series of comorbidities triggered by abnormal metabolism, usually in the waistline, blood pressure, triglycerides, HDL cholesterol, and fasting blood glucose. The first is that the blood pressure, triglycerides, HDL cholesterol, and fasting glucose are higher than the norm in 3 out of 5 of the 5 criteria.

The so-called vegan diet is a diet that focuses on plant-based foods such as fruits, vegetables, legumes, grains, seeds and nuts. And vegetarian diets also vary from place to place and from person to person, and can be broadly categorized into three types: a net vegetarian diet that consumes all plant products; a lacto-vegetarian diet in which plant foods are eaten together with dairy products; and a lacto-egg vegetarian diet in which plant foods are eaten together with a moderate amount of milk and eggs. From the viewpoint of the history of human evolution and the digestive structure of the human body, human beings should belong to the category of omnivores, i.e., they are not purely meat-eaters nor purely vegetarians, and a single-minded emphasis on purely vegetarian or meat-eaters is not conducive to the overall development and progression of human beings. "From a nutritional point of view, human diet of meat and vegetarian golden ratio should be 1:7, that is, 1 point meat 7 points vegetarian. Experts have repeatedly emphasized that the diet should be varied, so that nutrition will be balanced.