Revealing the Eight Diet Misconceptions of Vegetarians

Vegetarian food does not necessarily become a healthy diet. Vegetarian diet also has a nutritional balance problem. If it is not properly combined, it will not only be unable to obtain adequate nutrition, but will not necessarily reduce the incidence of disease or bring a slim body.

The addition of meat and fish raw materials to food does not necessarily mean that it has a health value. Only those vegetarians that consume as much as possible natural foods and have a low percentage of processed foods have a health effect. On the other hand, vegetarians must be able to ensure that all aspects of nutrients are complete and balanced through a good mix of plant foods. Do you eat vegetarian food? If you do not eat law, vegetarianism does not necessarily bring benefits -

Misunderstanding 1: No limit to the amount of processed food

Many vegetarians think that as long as they do not contain animal food ingredients, they are highly nutritious foods. In fact, many processed foods are made from plant-based raw materials, but most of them are made from polished rice and refined white flour, which removes the dietary fiber and adds a lot of oil, sugar, or salt, and are not a substitute for fresh natural ingredients. The health effects of food.

In response to people's preference for vegetarian foods and plant-based foods, some products even use “vegetable butter” or “plant shortening” as selling points, and such “oils” are worse than animal oils in terms of their impact on blood lipids. A number of studies have confirmed that the “hydrogenated vegetable oils” contained in these products will introduce “trans fatty acids,” which will greatly increase people’s risk of cardiovascular disease and diabetes and may also harm the health of the brain.

Misunderstanding 2: There is no control over the amount of fats and sugars in cooking

Both oils and refined sugars are a botanical source, so they also appear in the middle of vegetarian recipes. As the natural flavor of vegetarian food is lighter, some people add a lot of oil, sugar, salt and other seasonings to cook. For example, you often eat crisp and shortcakes that contain oil, often eat fried rice and fried noodles, add a lot of oil when frying vegetables, add a lot of sugar when you mix drinks, and salt and monosodium glutamate when seasoning, etc. These do bring too much energy to the vegetarian diet and increase the simple sugars and sodium salts.

Many people have a serious misunderstanding that it is okay to add fat and how much oil is eaten. As everyone knows, vegetable oils, sugars, and animal fats tend to raise blood lipids, promote obesity, and induce fatty liver. In terms of gaining weight, olein oil has almost no difference.

Myth 3: Eat too much fruit without reducing the staple food

Many vegetarian lovers love fruit and eat a lot of fruit three times a day. However, they often find that despite the fact that they have a healthy name, they have not brought them a slenderness. This is because fruits contain more than 8% sugar and energy is not negligible. If you eat more than half a catty of fruit, you should reduce the number of meals or staple foods in order to achieve the energy balance of the day. Otherwise, an additional one or two hundred kcal of energy will be added. How long will it last without losing weight?

In addition to fruit, when you drink extra milk or yoghurt daily, you should also pay attention to the same problem. Many vegan vegans like to eat cheese and add a lot of cheese powder when seasoning, which also increases the calories in the diet.

Myth 4: Vegetarians must be based on cold food

Some vegetarians think that vegetables have health value only if they are eaten raw, so they rarely eat cooked dishes and are keen on salads and salads. In fact, many nutrients in vegetables need to be added in order to absorb well. After heating, the integrity of the cell wall is destroyed and the absorption rate is greatly increased. For example, vitamin K, carotene, and lycopene are all nutrients that are more easily absorbed after cooking. Vitamin K is essential for bone health. Carotene is the precursor of vitamin A, and lycopene is an important health ingredient for antioxidant and cancer prevention. At the same time, it should be noted that the salad dressing has a fat content of more than 60%. Using it for cold dressing is no less than cooking calories.

Also note that cold foods tend to impair the body's digestion and absorption functions and are not suitable for some people who are otherwise indigestive. For example, some people are prone to abdominal distension and are prone to cold diarrhea. They should not eat cold food. When they are vegetarian, they can consider eating it before cooking.

General vegetarians need not only to obtain calcium from milk, but also to supplement protein, B vitamins and vitamins AD; strict vegetarians need to add calcium from tofu, but also from the staple foods to add beans and B Family vitamins. Many women are keen on fruits and vegetables when they start a vegetarian diet. However, they tend to ignore the source of protein and forget that vegetarian food also has the problem of ensuring adequate nutrition.

Myth 5: Think of all vegetables as good

For vegans, the nutritional significance of vegetables is even more important. They not only have to shoulder the heavy responsibility of supplying vitamin C and carotene, but also contribute to iron, calcium, folic acid, vitamin B2, etc. Among the vegetable varieties containing these nutrients, green leafy vegetables are among the best, such as Chinese kale, green cauliflower, leeks, spinach, canola, and broccoli. In order to increase the supply of protein, mushroom vegetables and fresh bean vegetables are good choices, such as various mushrooms, green soybeans, fresh peas and so on. If you only like cucumber, tomato, wax gourd, bitter gourd, and so on, a few kinds of so-called "slimming vegetables", it is difficult to obtain enough nutrients.

Misunderstanding 6: No intake of fermented food

For vegans, vitamin B12 is the easiest thing to eat in the diet. This kind of food does not exist in pure plant foods. It can only be supplemented from fermented foods and fungus foods. The lack of vitamin B12 may lead to pernicious anemia. In addition, strict vegetarians may also suffer from zinc deficiency and iron deficiency. The increased absorption rate of minerals in fermented soybean products is very helpful in preventing micronutrient deficiencies.

Misunderstanding 7: No increase in outdoor sports

Strictly vegetarian foods do not contain vitamin D, which is found in the liver, fish, egg yolk and milk fat. Strict vegetarians must often shine the sun, rely on ultraviolet light on the 7-dehydrocholesterol in the subcutaneous tissue, the body self-combined vitamin D. Some vegans huddled in office buildings all day long, daylight is not seen, a serious lack of vitamin D, is not conducive to their bone health. At the same time, exercise itself has the effect of strengthening bones.

Myth 8: There is no supplement when supplementing compound nutrients

In some developed countries, nutrient fortification is generally carried out in foods, and a wide variety of nutritious foods are specially prepared for vegetarians, and vegetarians are less at risk of micronutrient deficiencies. However, in China, the food industry considers very few for vegetarians, and nutrition enhancement is not widespread. Therefore, it is advisable for vegetarians to supplement complex nutrients in an appropriate amount, especially formulas containing iron, zinc, vitamin B12 and vitamin D, in order to prevent possible nutritional deficiencies. The problem is to make vegetarian food more nutritious and healthier.

So how to eat vegetables is healthy?

Fresh green vegetables, bought at home without eating, will slowly lose some vitamins, such as spinach at 20 °C, 24 hours of vitamin C loss is up to 84%, so try to eat more fresh vegetables. Some people only eat the buds and lose the beans when they eat. In fact, the beans contain 2 to 3 times more vitamin C than buds. Then, when the dumplings are squeezed out of the juice, the vitamin will be lost more than 70%. It has been determined that when the fire is fried, the loss of vitamin C is only 17%. If it is fried and then boiled, the loss of vitamin C in the dish is 59%. Therefore, the stir-fry should be used vigorously. Sometimes health is hidden in the details of the diet. As long as you pay attention to your life, pay attention to your diet, and maintain a good diet, longevity is not a problem.

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