Health and well-being

Health and well-being

Vegetarian has the characteristics of plant protein, vegetable and fruit intake, light and oil.

From a nutritional point of view, vegetarian food does have a lot to offer today, with a general intake of protein and fat.
銆€銆€Where is the vegetarian diet?
銆€銆€First, vegetarian diets are easier to control fat intake.
The protein contained in soy products, cereals, miscellaneous beans, and mushroom foods is the main source of protein for vegetarians.
Compared with animal foods, the content of saturated fatty acids and cholesterol in these vegetable foods is obviously low; the fatty acids contained in them are all unsaturated fatty acids, and the cooking methods are also less fried, fried, braised, and the like.
In this way, the total intake of fatty acids in vegetarian diets will be significantly lower than those who eat animal foods.
Therefore, vegetarians have lower levels of serum cholesterol and low-density lipoprotein cholesterol, and their incidence of coronary atherosclerosis is lower than that of non-vegetarians.
.hzh {display: none; }銆€銆€鍏舵锛岀礌椋熺殑鍙︿竴涓樉钁楃殑鐗圭偣鏄喅椋熺氦缁存憚鍏ラ噺杈冨銆侱ietary fiber from coarse grains, vegetables and fruits can promote intestinal peristalsis, help maintain intestinal moisture, soften stools, keep stools smooth, and promote the timely discharge of toxins from the body, thus effectively preventing constipation, aging and cancer.
Epidemiological studies have shown that the incidence of lung cancer, colon cancer, and rectal cancer in vegetarians is lower than that of non-vegetarians.
銆€銆€In addition, although the source of protein in the diet of vegetarians is mainly plant protein, soy protein from soy products and protein from mushroom are all high-quality proteins. If the combination is reasonable, the vegetable protein of soy protein and rice noodles are mixed at the same time.Consumption can significantly increase protein utilization.
Therefore, from the perspective of protein nutrition, vegetarian food can meet the body’s demand for protein quality and quantity.
銆€銆€What are the defects in vegetarian diet?
銆€銆€Because vegetarian diets limit the intake of animal foods, there are also nutritional deficiencies.
The biggest drawback of vegetarian diet is that it is easy to cause vitamin B12 deficiency in the body.
銆€銆€Vitamin B12 has many functions, and the body has two biochemical reactions that require the participation of vitamin B12.
One is the reaction of synthesizing methionine from homocysteine, wherein the tetrahydrofolate produced is related to the synthesis of DNA; the other is the conversion of methylmalonate-CoA to succinate-CoA, which is produced.Succinic acid coenzyme A is involved in the synthesis of heme.
When vitamin B12 is deficient, it affects the normal progress of the above two biochemical reactions, resulting in a decrease in the production of tetrahydrofolate and succinate coenzyme A, resulting in defects in DNA synthesis and synthesis of heme, resulting in megaloblastic anemia.
銆€銆€Vitamin B12 is mainly found in animal foods such as animal liver, kidney, meat, dairy products, fish, shellfish and eggs.
There is very little B12 in plant foods.
Fermented beans such as soybean meal, and algae such as seaweed contain a small amount of vitamin B12, but usually we do not eat too much of the above foods, and can not meet the body’s demand for B12.
Therefore, vegetarians must supplement vitamin B12 to prevent the occurrence of pernicious anemia.
Supplementing a compound B vitamin tablet containing vitamin B12 is better.
銆€銆€Is vegetarian food really suitable for “sugar friends”?
銆€銆€Diabetes is a metabolic disease in which there are disorders in the metabolism of the three major nutrients of protein, fat and carbohydrates.
Due to insulin deficiency or insulin resistance, the body does not control its blood sugar well.
The occurrence of diabetes has a lot to do with high protein, high fat, high calorie unhealthy lifestyles.
Therefore, diet therapy is the basis of diabetes treatment.
Dietary fiber from vegetables and whole grains can delay the rise in postprandial blood glucose and is beneficial for diabetics.
Soy products and some miscellaneous beans have lower glycemic index.
銆€銆€However, all vegetarians are not recommended for diabetes.
Because diabetic patients are prone to consume their own protein when blood sugar control is not good, due to the characteristics of diabetes, patients can not consume too much protein. Therefore, the dietary protein of diabetic patients should include about 1/3 of animal protein.Improve protein utilization.
銆€銆€In normal life, people with diabetes need to be careful not to go to the other extreme, and not excessively limit dietary fat intake.
Eating too light and too little oil can also cause decomposition of protein in the body, weight loss, and resistance will decrease.
The intake of vegetables does not necessarily require a lot, about 500 grams per day, because too much dietary fiber can interfere with the absorption of calcium, iron and zinc in the body.