A vegetarian can't lose eight kinds of food
People's Network - life times
, according to statistics, there are about 50 million vegetarians in our country, most of them are "all vegetarian" (ring food) All fish, eggs, milk and other animal food) or "egg milk" (not eggs and milk). In order to promote the health of this group, the "Chinese residents' dietary guide 2016" issued by the National Health Planning Commission (State Health Planning Commission) provides guidance on how vegetarians can match a good three meals a day and get comprehensive nutrition. In order to avoid the lack of protein, iron, zinc, vitamin B12, and Omega more than 3 unsaturated fatty acids, vegetarians should pay attention to the following 8 types of food in the daily diet, according to the guide.
whole valley. They include oats, millet, corn, sorghum rice, black rice and whole wheat flour, instead of white rice, white steamed bread, white noodles and other refined cereals. The whole valley should account for 1/2 (total) or 2/5 (egg milk) in daily cereals. These coarse grains retain the nutritional essence of grains and contain more iron, zinc and vitamins.
ordinary soy products. They include tofu, soya bean milk, dried bean curd, bean curd skin, Yuba and so on. They are rich in high-quality protein and can replace meat protein. All vegetarians eat soy products equivalent to 50~80 grams of soybeans every day, and those with egg milk have 25~60 grams a day. 50 grams of soybeans is equivalent to North tofu (hard) 145 grams, South tofu (tender) 280 grams, lactone bean curd 350 grams, soybean milk 730 grams, dried bean curd 110 grams, Yuba 40 grams. These values mean that all vegetarians eat at least two meals a day.
fermented soybean products. It includes sufu, Douchi, sour soya bean milk, bean paste, soy sauce and soy sauce. They are the only plant foods that can provide vitamin B12. The whole vegetarian diet is indispensable every day. It should be eaten on average 5~10 grams; egg milk can be eaten less or not. In general, the more microbes propagated in these fermented soybean products, the better the flavor (quality) and the more vitamin B12 synthesis.
miscellaneous beans. Including green beans, red beans, lentils, chickpeas, kidney beans, kidney beans, brow beans and so on, they can provide iron, zinc and vitamins (some like whole cereal), and can also provide more protein (some like soy products), with high nutritional value. Its daily consumption can be combined with whole Cereals, accounting for 1/2 of staple food throughout the day.
nuts. It includes walnuts, peanuts, melon seeds, pumpkin seeds, pistachios, amygdala, almond and so on. They are rich in protein, polyunsaturated fatty acids, calcium, iron, zinc and vitamins, and have high nutritional value. All the vegetarians consume 20~30 grams (edible part) a day, about two small ones (Dan Shoupeng); the egg milk element ate 15~25 grams of nuts every day.
edible fungi. Letinous edodes, Auricularia, mushrooms, mushroom and so on, although they belong to vegetables, but unlike most of the vegetables, they also contain more protein, can supplement vegetative short board for vegetarians.
seaweed. They include Porphyra, kelp and Chinese cabbage. They are similar to edible fungi, and can also provide vitamins, iron, zinc, calcium and protein for vegetarians. Seaweed can also provide Omega more than 3 unsaturated fatty acids. It is recommended to combine seaweed and edible mushrooms, and all vegetarians eat 5~10 grams per day (dry weight).
a variety of vegetable oils. It is best to include linseed oil or perilla seed oil. These two kinds of oil are rich in linolenic acid, the main source of Omega more than 3 unsaturated fatty acids for vegetarians. This kind of fatty acids is very important for the health and immunity of blood lipids. It is suitable for cold mixing, filling, boiling, steaming and other cooking methods.
of course, in addition to these 8 kinds of key foods, vegetarians should eat more vegetables and fruits, pay attention to the thickness and match, cook reasonably, cook more and fry less.