It is indisputable that eating healthy and balanced vegetarian food (or strict vegetarian food) can bring many health benefits. Numerous studies have shown that a diet that is rich in nutrients and based on plant foods can not only greatly reduce the risk of obesity, heart disease, diabetes and stroke, but also extend the lifespan of people.
However, in many cases, in the daily dietary life, the keywords of “reasonable arrangement, rich nutrition, and plant-based” have not received enough attention. People take vegetarianism or veganism as equal to health, of course, but they do not know that rejecting meat is not a ticket to a health palace.
In fact, just like being an unhealthy omnivorous animal, you may inadvertently become an unhealthy vegetarian. Let’s take a look:
Only when meat and dairy products are replaced by diversified fruits, vegetables, beans, grains, and nutritious foods, can the benefits of being a vegetarian be real.
Let me introduce the five most common problems that vegetarians are most susceptible to and how to avoid them.
■ 1. “Get vegetarian consultation from unreliable sources”
If you decide to become a vegetarian because your favorite idol is vegetarian, remember to read all kinds of vegetarian books in depth and master the knowledge of vegetarianism. Although many celebrities look slim and fit, this does not mean that they have obtained the full amount of the best nutrients needed by the body.
A recent study showed that vitamin B12 deficiency is quite common among vegetarians. Vitamin deficiency is a common consequence of poor vegetarian planning, especially vitamin B12 deficiency is commonplace.
Long-term lack of this nutrient can eventually lead to irreversible nerve damage. To avoid this phenomenon, you must do more vegetarian homework. When you need to get dietary advice, be sure to retrieve vegetarian information from reliable information sources, or consult your personal doctor and dietitian.
■ Second, “Snack control where the mouth cannot stop”
I often meet some snack controllers who are indeed vegetarians. In order to endure the pain of being vegetarian, they wipe out their favorite meat from their daily meals. But these snack controllers didn’t seem to know what to eat after abandoning meat, so they used a large variety of potato chips, biscuits and cookies to satisfy their appetite.
The problem is that processing snacks does not increase your health weight. This is just another form of worthless calorie source. Filling the stomach with snacks will only increase the risk of various chronic diseases.
If you really like to eat snacks from time to time, try to eat less potato chips and puffed food, choose to eat some more nutritious snacks-such as carrots, peanut butter, light popcorn without butter, whole wheat biscuits, bean paste, almonds or Raisin is a nutritious and healthy choice.
■ Three, “Everyday diet is the same”
Imagine what it would be like to wear the same clothes every morning when you get up. Some businesses may be great for partying in the city at night, but it may not be so flattering to wear for an interview job. The bottom line is that a set of clothing cannot meet all your personal needs and the needs of the workplace at the same time.
You may have guessed the real theme I want to talk about—meal, and under this theme, vegetarianism is your business.
Be vegetarian and remember old-fashioned tunes, always eating monotonous food means that you will lack many vitamins, minerals and beneficial fats that the body needs, which will make you risk of malnutrition, and even eventually return to the original shape to eat meat again It is also possible.
To keep daily vegetarian food always on the right track, constantly turning patterns is the key.
Pay attention to getting enough protein (nuts, seeds, beans, tofu), calcium (dark green leafy vegetables, kale, broccoli), iron (dried beans, lentils, soybeans), vitamin B12 (fortified grains, soy milk), Vitamin D (more sun exposure and nutritional tablet supplements), as well as eating a lot of dark-colored fruits and vegetables are also necessary.
■ Four, “soaked in protein every day”
First, if you want to get protein, you must eat “real” steak and chicken.
Second, to stay healthy, the more protein you eat, the better.
If you live in a protein bubble all day, I want to remind you to jump out early. Although your daily diet will no longer be obtained from animals that can make “moo” and “coo” sounds after being vegetarian, those silent plant foods can also be a good source of protein.
Good sources of vegetable protein include lentils, soybeans, peanut butter, quinoa, black or red kidney beans, chickpeas and peas. In addition, the human body needs much less protein than you think.
The healthiest person needs about 0.8 g of protein per kilogram of body mass. You can do the simplest calculation based on this standard, and multiply your body weight by the range of 0.8 to 1 to get your protein intake range. If your weight is 57 kg, your protein requirement is about 45 to 57 g per day.
■ Fifth, “Will you be sick if you are a vegetarian?”
Although many people pursue vegetarianism to make vegetarianism bring benefits to their health, some people have to choose to be vegetarian because of their own gastrointestinal diseases.
Unfortunately, even a strict vegetarian lifestyle cannot completely eliminate the possibility of exposure to harmful bacteria from food.
In fact, a report by the CDC shows that the source of foodborne diseases has little to do with whether the food is vegetative or animal, and there is little difference between the two in terms of foodborne diseases. Although foodborne disease outbreaks occur almost every week, they will only be disclosed by the news media if the victims are widespread.
The L. cantaloupe outbreak in 2011 is an example. The incident caused a total of 33 deaths and nearly 150 people with serious consequences. We should always be vigilant. Food safety is a vital link for everyone. Especially for children whose immune system is still developing, food safety is the top priority.
Plant foods do have many benefits, but they have not received the attention they deserve. We should avoid the risks of these vegetarian diets and make plants the center of our daily diet.
By being vegetarian, we must not only make vegetarian food prolong our beautiful life, but also make our life prolonged!