Think of all vegetables as good
For vegans, the nutritional significance of vegetables is even more important. They not only have to shoulder the heavy responsibility of supplying vitamin C and carotene, but also contribute to iron, calcium, folic acid, vitamin B2, etc. Among the vegetable varieties containing these nutrients, green leafy vegetables are among the best, such as Chinese kale, green cauliflower, leeks, spinach, canola, and broccoli. In order to increase the supply of protein, mushroom vegetables and fresh bean vegetables are good choices, such as various mushrooms, green soybeans, fresh peas and so on. If you only like cucumber, tomato, wax gourd, bitter gourd, and so on, a few kinds of so-called "slimming vegetables", it is difficult to obtain enough nutrients.
"Oil oil" is better than animal oil
Many vegetarians think that as long as they do not contain animal food ingredients, they are highly nutritious foods. In fact, many processed foods are made from plant-based raw materials, but most of them are made from polished rice and refined white flour, which removes the dietary fiber and adds a lot of oil, sugar, or salt, and are not a substitute for fresh natural ingredients. The health effects of food. In response to people's preference for vegetarian foods and plant-based foods, some products even use “vegetable cream†as a selling point, and such “oils†are worse than animal oils in terms of blood lipids. A number of studies have confirmed that the "hydrogenated vegetable oil" ingredients contained in these products will introduce "trans fatty acids", which will greatly increase people's risk of cardiovascular disease and diabetes, and may also harm the health of the brain.
Vegetarian food must be based on cold food
Some vegetarians think that vegetables have health value only if they are eaten raw, so they rarely eat cooked dishes and are keen on salads and salads. In fact, many nutrients in vegetables need to be added in order to absorb well. After heating, the integrity of the cell wall is destroyed and the absorption rate is greatly increased. For example, vitamin K, carotene, and lycopene are all nutrients that are more easily absorbed after cooking. Vitamin K is essential for bone health. Carotene is the precursor of vitamin A, and lycopene is an important health ingredient for antioxidant and cancer prevention. At the same time, it should be noted that the salad dressing has a fat content of more than 60%. Using it for cold dressing is no less than cooking calories.
There is no control over the amount of fats and sugars in cooking
Both oils and refined sugars are a botanical source, so they also appear in the middle of vegetarian recipes. As the natural flavor of vegetarian food is lighter, some people add a lot of oil, sugar, salt and other seasonings to cook. For example, you often eat crisp and shortcakes that contain oil, often eat fried rice and fried noodles, add a lot of oil when frying vegetables, add a lot of sugar when you mix drinks, and salt and monosodium glutamate when seasoning, etc. These do bring too much energy to the vegetarian diet and increase the simple sugars and sodium salts.
Many people have a serious misunderstanding that it is okay to add fat and how much oil is eaten. As everyone knows, vegetable oils, sugars, and animal fats tend to raise blood lipids, promote obesity, and induce fatty liver. In terms of gaining weight, olein oil has almost no difference.
Eat too much fruit without reducing the staple food
Many vegetarian lovers love fruit and eat a lot of fruit three times a day. However, they often find that despite the fact that they have a healthy name, they have not brought them a slenderness. This is because fruits contain more than 8% sugar and energy is not negligible. If you eat more than half a catty of fruit, you should reduce the number of meals or staple foods in order to achieve the energy balance of the day. Otherwise, an additional one or two hundred kcal of energy will be added. How long will it last without losing weight?
-
In addition to fruit, when you drink extra milk or yoghurt daily, you should also pay attention to the same problem. Many vegan vegans like to eat cheese and add a lot of cheese powder when seasoning, which also increases the calories in the diet.
Insufficient milk, beans or soy products
General vegetarians need not only to obtain calcium from milk, but also to supplement protein, B vitamins and vitamins AD; strict vegetarians need to add calcium from tofu, but also from the staple foods to add beans and B Family vitamins. Many women are keen on fruits and vegetables when they start a vegetarian diet. However, they tend to ignore the source of protein and forget that vegetarian food also has the problem of ensuring adequate nutrition.
Dehydrated Mushroom Flakes,Dried Mushroom Champignon,Dried Champignon Slices,Mushroom Champignon Flakes
Xinghua Dongbao International Trade Co.,Ltd , https://www.xhdongbaofoods.com