In daily life, people have many misconceptions about nutrition. Many people arrange their diets based on these wrong ideas, which are not only unhelpful for nutrition but can also affect health. Can a vegetarian diet lead to a longer life?
Many people believe that eating a vegetarian diet can lead to longevity and avoid all meat products long-term. Data shows that in a health check-up of 645 lifelong vegetarian monks in China, 45.6% were found to have chronic diseases, with 34.3% of these chronic diseases related to long-term malnutrition. According to surveys, a long-term vegetarian diet can lead to nutritional deficiencies.
The main deficiency is in high-quality protein. The protein humans need is of two types: complete protein, also known as high-quality protein, which contains all amino acids, including essential ones. Proteins from animal sources such as dairy, lean meat, poultry eggs, and fish belong to this category. The other type is incomplete (or semi-complete) protein, which lacks a sufficient number of amino acids and is missing certain essential amino acids. Plant-based proteins fall into this category, so vegetarians are prone to a deficiency of complete protein. When the body's protein supply is insufficient, it can lead to weight loss, anemia, increased susceptibility to infections, and slower healing of wounds and fractures. In severe cases, a decrease in plasma protein can cause edema.
Supplementing with fish, meat, and eggs after exertion?
After strenuous work or intense exercise, many people eat fish, meat, and other foods to replenish their energy. This practice is incorrect. Foods can be divided into two categories based on their acidity: acidic and alkaline. Foods rich in phosphorus, chlorine, and sulfur, such as fish, meat, eggs, sugar, peanuts, and beer, are acidic foods. Foods rich in potassium, sodium, calcium, and magnesium, such as vegetables, fruits, legumes, and tea, are alkaline foods. Overconsumption of acidic foods can lead to acidosis, or acidification of the blood, which can make a tired person even more fatigued, lower their resistance, and invite illness. Therefore, one should not eat large amounts of fish and meat after exertion.
Drinking fruit juice?
Many households now have juicers, and some families eat fruit almost exclusively by juicing it, finding it convenient and easy. In fact, except for certain patients or the elderly with dental problems, fruit should generally not be juiced. Drinking only fruit juice reduces the body's intake of dietary fiber. Water-soluble fibers, such as pectin, have health benefits of preventing and reducing diabetes and cardiovascular diseases. Insoluble fiber is more effective at preventing diseases of the gastrointestinal system. Insoluble fiber stimulates intestinal peristalsis and promotes bowel movements. Dietary fiber can affect the activity of bacteria in the large intestine, reduce the amount of bile acid produced, dilute toxic substances in the intestines, and decrease the contact time between carcinogens and the intestinal lining, thus helping to prevent intestinal cancer.
In addition, dietary fiber can also affect blood sugar levels, reduce the reliance on medication for diabetics, prevent excess calories and control obesity, and has the added benefits of preventing gallstones and lowering blood lipids. Drinking fruit juice is detrimental to children's health, as it can lead to underdeveloped jaw muscles, weakened facial skin, and diminished eye accommodation. Furthermore, long-term weak chewing can result in an underdeveloped jaw, misaligned teeth, and a poor bite. Once a child has all their primary teeth, they should eat some fibrous and firm fruits to increase their chewing power. This chewing action stimulates the movement of facial and eye muscles, accelerates blood circulation, and promotes the development of the dental alveoli, jaw, and facial bones, which is both healthy and beneficial for appearance.
Using fruit as a main meal?
Nowadays, some women who are afraid of gaining weight eat just an apple or orange and a drink for lunch and consider that a full meal. Some obese women, wanting to lose weight faster, eat only fruit all day and avoid other foods, especially those rich in protein. This is incorrect. Nutritionists point out that most fruits are low in protein, iron, copper, and vitamin B12. While a fruit-only diet may lead to weight loss, it can easily cause anemia. Dieting for weight loss should not involve replacing meals with fruit; one should also consume appropriate amounts of soy, eggs, dairy, fish, and lean meats to ensure a balanced diet.
Eating a late-night snack for middle-aged people?
Japanese scholars investigated the eating habits of people in the 35-45 age group and found that among stomach cancer patients, 63.84% had the habit of eating late-night snacks. In contrast, a smaller proportion of healthy people in the same age group had this habit.
Frequent late-night snacking not only easily induces stomach cancer but also increases the risk of obesity, diabetes, coronary heart disease, high blood lipids, and other diseases. Therefore, middle-aged people should avoid eating late-night snacks. Additionally, the amount of food consumed at dinner should be controlled, with the ideal amount being about 70-80% full. Experiments have shown that limiting dinner intake can reduce the incidence of many common middle-aged and elderly diseases, such as diabetes, hypertension, cataracts, renal failure, and cancers of the immune and gastrointestinal systems.