The global trend of vegetable food is growing. Some people eat less or do not eat meat in order to ensure environmental protection, some people have been vegetarian for a long time because of religion, and some people are not tempted to eat.
Egg custard, vegetarian, and vegetarian. No matter which vegetarian you eat, it may cause a lack of nutrition due to limited food choices and insufficient nutritional capacity. How to replenish the nutrition gap by relying on vegetables without eating edibles?
Please provide the most comprehensive advice on the four most prone nutrients that vegetarians are most likely to lack.
Long-term vegetarianism is prone to nutritional deficiency due to partial diet, especially limited vegetarian options that can replace animal protein.
Huang Wei, a nutritionist at Chengda Medical Center, said that vegetarian food is mainly divided into vegetarian and egg custard. Vegetarians can eat more plants with more protein quality, such as tofu, beans, peas, brown rice, whole marinade, yellow beans, edamame, black beans, and soybean peel. The protein source of egg custellin In addition to bean plants, milk and chicken eggs are both high-quality protein sources, which can supplement the animal protein that does not eat meat deficiency.
Yellow beans, edamame, black beans and peas are all high-quality proteins, and they are fed with grains to make the nutrients more complete.Huang Wei pointed out that among the protein composition of humans, nine essential amino acids cannot be synthesized by themselves and need to be taken from food. Most of the plant-based proteins are called "incomplete protein". Grain protein contains less leucine, while soy protein contains less methiamine.
Jin Chunhong, director of the Nutritional Department of Chime Hospital, said that the main difference in nutritional composition between plant-based and animal-based proteins is that animal-based proteins are mostly "complete protein", and only a very small number of them, such as fish wings and tendons, are incomplete proteins. Among plant-based proteins, yellow beans, edamame and black beans are all soybeans, and their protein content is actually comparable to general meat, fish and eggs, and is considered to be completely protein. Peas, which have become popular in recent years, have also been regarded as a source of high-quality protein.
The grains commonly eaten by vegetarians such as brown rice, whole malt, red beans, green beans, etc. are incomplete protein. It is recommended that a full vegetarian diet can use the principle of protein replenishment, such as adding yellow beans to brown rice to enhance nutritional value.
Vegetarians should pay attention to the diversity of food intakes, so that protein synthesis can be carried out smoothly.Zhen Chunhong said that when the body needs to perform protein synthesis, especially for the synthesis of important proteins such as insulin, it will follow the so-called "full or no law", which means that the types and content of amino acids required for protein synthesis must be complete and complete. Any lack or deficiency will affect the normal synthesis process and thus lead to abnormal biochemical arising in the body.
Many vegetarians mostly use grains and beans as their staple foods. Feng Chunhong reminds that we should pay attention to the diversity of food intake and ensure sufficient calcification, iron, tin and vitamin B12.
It is recommended that staple food options include red bean brown rice and corn yellow beans, while the main dishes can be based on soybean ingredients, such as red tofu, Jiuleta fried bean peel and other dishes. Egg vegetarian diet is more flexible than vegetarians. It can add egg dishes, such as tomato scrambled eggs or vegetable fried eggs, to ensure sufficient protein intake. In addition, at least 1.5-2 cups of milk should be taken every day to increase the quality and supplement.
For those with soybean gluten, lactose intolerance, it is not easy to treat and nourish.Some people are prone to gastrointestinal food because oligosaccharides are less likely to be digested. People who eat beans tend to fart or have lactose intolerant, it is even more difficult for people with special vegetarian food to eat.
Zhen Chunhong suggested that when choosing bean ingredients, it is best to use fresh beans, not processed through drying, because the dry oligosaccharide content is higher, and the oligosaccharide content will increase as the storage time of dried beans grows.
Beans should be soaked overnight or more than 12 hours before cooking. If the time is not enough, blanch them before cooking. Germination can also transform oligosaccharides into sugar, but the beans need to be fully cooked.
People who are prone to gas can gradually increase their soybean intake during their diet, so that the cyst bacteria can be suitable for some time. Just start to try fermented bean products and low-fiber legumes such as tinbean and miso, fermented tofu. However, Huang Wei reminds that fermented tofu has a high content of fermented bean curd and it is not recommended to use it in large quantities or for a long time.
If the drink milk is lactose intolerance, it is recommended to start drinking in a small amount and then slowly increase it to a sufficient amount. Fermented dairy products such as Ego or Ego buttermilk, low-lactose or lactose-free dairy products may also be used.
Although animal-based proteins contain more essential amino acids for humans, some people are more suitable for eating plant-based proteins due to physical conditions. Feng Chunhong said that patients suffering from chronic diseases such as cardiovascular disease, diabetes, kidney disease, and fitness enthusiasts can choose plant-based proteins with lower fat and lower fat in their daily diet. In addition, in recent years, the commitment to reducing temperature-room gas emissions and choosing plant-based protein foods has also contributed to environmental protection.
How to reduce the energy of soy milk?1. Choose fresh beans: The oligosaccharide content of beans after drying is higher.
2. Soak before cooking: It is best to soak overnight or more than 12 hours, or at least blanch it before cooking.
3. Start from a small amount: let the cyst bacteria gradually adapt, or choose fermented bean products and low-grade bean foods.
4. Lactose intolerance: drink in small amounts, or choose fermented dairy products such as Ego, Ego buttermilk, low-lactose or lactose-free dairy products.
Responsible editor: Gu Zihuan