A manager Chen hoped to lose weight and improve his health through a vegetarian diet. Unexpectedly, when he returned to the clinic, his triglycerides, which were originally about 150mg/dl, soared to 300mg/dl. After careful questioning about his eating habits by the doctor, he found out that it was because he was a vegetarian and did not feel full, so he ate a lot of rice and bread as snacks, resulting in excess calories.
eat wrongvegetarian diet Fear of inducing systemic allergies and blood lipids soaring
Nutritionist Liu Yujie said that eating a vegetarian diet can take into account the concept of environmental protection and health, but the biggest problem with eating a vegetarian diet is that in addition to the high oil and sodium associated with processed products, you will also eat too many calories due to thickening, and even eat the wrong food. It can also increase blood lipids and cause allergy problems.
Everyone knows that protein is an important element of body composition, and high-quality protein needs to contain “essential amino acids” that the human body cannot synthesize by itself. Liu Yujie pointed out that generally speaking, meat and eggs contain 9 kinds of essential amino acids, but it is difficult for a single plant protein to fully cover them. Therefore, if you choose to eat a vegan diet, you must pay more attention to a balanced diet.
For example, vegetarians need at least 2-3 servings of protein food per meal, a serving of about 250cc soy milk, or half a palm-sized soy product, such as a bean curd, half a traditional tofu; Vegetables can be divided into two parts: dark vegetables and mushrooms, and then served with the staple food of five grains and roots.
And after the meal, you can match it with fist-sized fruit, and a cup of soy milk or plain yogurt in the morning and evening. Such a diverse diet can ensure sufficient intake of high-quality protein, calcium and iron.
Key 2: Add 10% to the basic intake of protein
Many people think that eating plant protein is more difficult to build muscle. The correct statement should be that compared with meat, plant protein has a lower absorption rate in the human body. Therefore, Liu Yujie suggested that for vegetarians, it is best to increase the protein target by about 10%.
Although vegetarians cannot eat meat, there are still many high-quality proteins, such as soybeans, black beans, chickpeas, and lentils are good choices. It is recommended to supplement with prototype foods; Excessive intake of certain species can also easily cause gastrointestinal allergies.
Key 3: Vitamin and iron absorption
In addition to protein, what vegetarians are most likely to lack is “Vitamin B12″ and ” iron quality ” need special attention to supplement. Liu Yujie said that many fermented foods are rich in vitamin B12, so when choosing a diet, you can add kimchi, natto, stinky tofu, tempeh, and miso to add flavor and vitamin B12.
In addition, because plant-based iron belongs to “non-heme iron”, it is not easy to absorb compared with meat, but it can be combined with vitamin C to increase the absorption rate, so you can have another fist-sized fruit after the meal, such as One orange and half a guava can improve iron absorption.