Scientists have found that by long-term self-restraint to eat less or even no meat, many people have unknowingly become vegetarians. However, long-term abstinence from meat can lead to a lack of timely replenishment of some nutrients needed by the human body, causing damage to certain parts of the body. Recently, American scientists have made some suggestions to vegetarians on how to enhance their dietary nutritional structure.
With the strengthening of people's health awareness and changes in aesthetic concepts, eating more vegetables and fruits has become a very important part of disease prevention and health maintenance in today's world. These gradual vegetarians, along with those who have never eaten meat for various reasons, constitute a considerable group.
Years of scientific research have shown that although the vegetarian habit has undeniable benefits in resisting cardiovascular diseases and preventing obesity, because people currently live in a high-speed modern social environment, vegetarians often "sweat" when facing jobs that require a lot of physical energy. Therefore, vegetarians need to pay more attention to nutritional matching.
■ Emphasize the supplementation of protein
Whether for child or adult vegetarians, their daily meals should include five to six types of high-protein foods, such as legumes, nuts, seeds, tofu or other soy products, eggs or dairy products. Although there are many types of these foods, they can be consumed in moderation and in combination.
■ Don't forget to supplement calcium
Calcium is a key element needed to keep the human body functioning normally. Vegetarians cannot get calcium supplements from meat, and because they basically do not consume dairy products, they cannot get the necessary calcium supplements from them either. Therefore, scientists suggest that if possible, vegetarians should not exclude dairy products like milk, but should consume them in moderation. In addition, drinking soy milk regularly, eating soybeans, broccoli, calcium-fortified juices, and grains can play an important role in supplementing calcium. What vegetarians need to pay attention to is that although green vegetables like kale and mustard greens are considered to have high calcium content, not all the calcium in dark green vegetables can be absorbed by the human body. For example, spinach and beets contain high levels of oxalates, which can prevent the human body from absorbing calcium. Scientists also point out that although vegetables can also be a channel for calcium supplementation, their effect is far less than that of dairy products.[美食中国]
■ Supplement vitamins in moderation
Scientists have found that although the dietary habits of vegetarians are a "healthy diet", they are also a "picky diet", so their supply of vitamin B12 often becomes a significant gap. Those vegetarians who generally do not consume dairy products, eggs, fortified soy milk, and other foods should take vitamin B12 daily. In addition, vegetarians should also enhance the absorption of calcium by taking vitamin D.
■ Vegetarians still need fat
Scientists point out that vegetarians are generally averse to greasy food. Nevertheless, moderate intake of beneficial fats is not only good for health but also has anti-cancer effects. However, for vegetarians, because they do not eat fish, eggs, and seafood, they often cannot get such fats. As an alternative, vegetarians can eat more foods such as flaxseed oil, soybean oil, and walnuts.
Scientists also point out that, in general, a healthy diet should include all the elements and nutrients needed by the human body. Therefore, when emphasizing eating more vegetables and fruits, other non-vegetable and fruit foods that can provide other important nutrients needed by the human body should not be completely excluded. For those vegetarians who have reached a point where they cannot accept meat products, it is necessary to carefully analyze their current dietary structure. At least, they should make up for certain nutrient gaps by using substitute foods or adding vitamins, so that they can maintain their accustomed dietary structure without affecting the normal function of various parts of the body. For example, taking a packet of Bole nutritional powder daily, because Bole contains biologically active omega-3 polyunsaturated fatty acids and egg yolk lecithin, and biologically active trivalent chromium, which is the most effective insulin enhancer, and other essential nutrients such as vitamin E. This can prevent nutrient imbalance in vegetarians and ensure physical health.