1. Tasting, refined vegan foods are easy to gain weight
Vegetarians easily eat a lot of refined carbohydrates (rice, white noodles, bread, even sweets, etc.) and processed products (most of these foods are high in calories, with a lot of oil during processing, or choose fried, Deep-fried to cook in order to increase the flavor). At this point, you may gain weight unwareness, moreover, it may leads to metabolic problems such as hyperlipidemia and hyperglycemia.
2. Vegetarian = Eating vegetables?
Some people think that being vegetarian = not eating meat, so as long as you don’t eat meat, you are healthy. You even think that vegetables and fruits are healthy foods.
Some vegetarians believe that “vegetables” are healthy foods and should be eaten in large amount every day. But too many vegetables might also cause health problems. For example, excess of vegetables daily for a long period of time, the fiber in your body which will hinder the absorption of important minerals, such as calcium, iron, zinc, and copper; oxalic acid and phytic acid in vegetables will also affect the absorption rate of minerals.
However, eating a lot of fiber or water-absorbent pectin, such as apples and bananas which need drink much more water, otherwise will cause difficulty in defecation.
In addition, eating vegetables is easy to feel full, but when you eat too much, it will occupy your stomach capacity, so that you can’t eat other foods. This may cause some important nutritions like calories, protein, fat and Insufficient intake.
3. Not eating dairy or beans will lead to malnutrition
Vegans don’t eat dairy products, and also rarely eat beans, soy beans products (such as tofu) which are prone to lack of protein. Or the quality of protein is poor, it will result in malnutrition.
4. Polyunsaturated fatty acids in fried vegetarian food,
Most of the restaurants are using soybean oil and sunflower oil with a high proportion of polyunsaturated fatty acids to cook vegetables or soy bean products. This type of oil is unstable in nature and is easily oxidized to form free radicals during high-temperature cooking. It may accelerate cell aging and cause cancer, so as a vegetarian should avoid eating these kind of foods.
5. Eat raw food for a long time will cause your body in cold
From the point of view of traditional Chinese medicine, most vegetables and fruits are cold. The coldness can be slightly relieved after heating and cooking. However, too much raw vegetables and whole grains for a long period of time which can easily transform the constitution into qi deficiency and yang deficiency. Feeling tired and afraid of cold, spleen and also affect stomach function. Eating warm salad may be another good choice for that.
Chinese medicine doctor pointed out that
In addition, vegetarians eat more whole grains which be transported by the spleen. It is easy to cause the spleen to “overwork”, causing spleen deficiency problems and affecting digestion and absorption. As result, how you arrange your daily meal is important.
6 principles, everyone can be healthy and vegetarian!
1. Ovolactin is the best
Nutritionist recommends that vegetarians eat 2 ~ 3 eggs per week or 1 ~ 2 cups of milk per day. Because milk is rich in calcium and protein, and eggs are rich in iron, protein, vitamin B group and lecithin. In this way can replenish the nutrients.
2. Add calcium to strengthen bone
Calcium is the main component of bones and teethes . Infants and young children who lack calcium will have stunted growth, incomplete or deformed bones, moreover teeth are easily damaged. Adults and the elderly will have osteomalacia and osteoporosis.
The research has found that the bone density of dairy people is 3 to 5 times lower than that of non-vegetarians, as a result, vegetarians’ should intake calcium 20% higher than that of ordinary people. Furthermore, the long-term vegans are even lower than the vegetarians who eats dairy. In addition to eating calcium-rich foods such as dairy products, green leafy vegetables, beans, black sesame seeds, lettuce, and calcium-added cereals, and these following tips can improve calcium absorption:
● Eating calcium-containing foods with vitamin C, such as fruit after meals and fruit juice during meals.
● Sun exposure for 15 minutes every day, increase vitamin D in the body and promote calcium absorption.
● Eat less processed foods, beverages, and high-salt foods, moreover, do not eat too much vegetables, because too much fiber will also reduce calcium absorption.
3. Protein complementation method
Growing children and pregnant women need rich protein for repairing physical functions. Most of the plant-based proteins are incomplete proteins. They cannot provide the 8 essential amino acids required by the human body, and may lack several of them.
Vegetarians should eat variety of plant-based protein ingredients to make up for each other’s deficiencies, such as brown rice with soybeans, mung beans with barley kernels, and grain buns. In addition to legumes, nuts and seeds are also good sources of protein.
4. Iron Operation
Iron is a component of heme and myoglobin, which can help oxygen transport in the body; it is also a component of cytochromes, which helps to generate energy.
Women in the second trimester need to consume enough iron to feed the fetus, which is needed for the growth of the newborn 4 months after birth.
Although green vegetables, whole grains, and legumes contain iron, the absorption rate of iron from plant sources (about 5%) is much lower than that from animals (about 25%). Nutrient suggests that vegetarians consume twice as much iron as non-vegetarians, with girls at least 20 milligrams a day and boys 15 milligrams, otherwise easy to happen anemia.
5. Actively supplement B12
Vitamin B12 is almost found in animal foods (eg meat, fish, seafood, dairy products), so those who have been vegan for a long time can easily lack of it.
Insufficient vitamin B12 will affect hematopoietic function, make the homocysteine metabolism in amino acid metabolism process poor, and then cause cardiovascular disease. Doctor suggests that vegetarians can consult a physician or nutritionist to actively supplement vitamin B12 nutrition products.
6. Zinc is also essential
Zinc is related to cell growth and children’s height development, but it is mostly found in animal foods, and some plant foods contain more fiber and phytic acid, which will affect the absorption rate of zinc, so nutrionist does not recommend children be Vegans.
Children and adolescents who have been vegetarians in long should strengthen their zinc supplementation. They can eat more wheat germ, sesame, pumpkin seeds, maple syrup and other foods can replenish the nutrients.
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