What are the health benefits of sticking to a vegetarian diet?
1, reduce the risk of cardiovascular and cerebrovascular diseases
Most vegetarian diets are low in cholesterol and saturated fatty acids, which contain a large number of phytochemicals, such as flavonoids and polyphenols, that inhibit cholesterol absorption and synthesis.
Vegetarians tend to consume a lot of antioxidants, phytonutrients, and vitamins, which all help reduce the risk of cancer and other diseases. For example, the fiber in a vegetarian diet can increase intestinal motility, promote bowel movements, and reduce the accumulation of toxins in the body. In addition, a vegetarian diet can also reduce cholesterol content and reduce the occurrence of chronic diseases, such as kidney patients with renal insufficiency to vegetarian diet, which can reduce the burden on the kidney without reducing the intake of protein. Vegetarian diet can also purify the blood, prevent constipation and hemorrhoids, beauty, and calm mood.
2. Prevent type 2 diabetes
Studies have shown that eating a high quality vegetarian diet, such as fresh fruits and vegetables, whole grains and nuts, as well as various legumes and soy products, can reduce the risk of type 2 diabetes.
3. Improve the social problems of the Earth
The study found that as long as the time to reduce meat consumption and stop wasting food, we can control the temperature of the earth, avoid facing more extreme weather and species extinction, and maintain the continuation of human life.
4. Improve the environment of intestinal flora
Eating too much meat can accelerate the proliferation of pathogenic bacteria, and eating more foods containing dietary fiber can promote the growth of beneficial bacteria in the gut, adjust the intestinal flora, improve resistance, and improve health.
Environmental benefit
Vegetarian diets have relatively little impact on the environment. According to research, vegetarians than meat eaters the incidence of cancer is 20 to 40 percent lower, this is because the vegetarian diet contains a lot of cellulose, can stimulate intestinal peristalsis faster, conducive to defecation, so that harmful substances in the stool timely discharge, reduce the damage of harmful substances to the intestinal wall. In addition, in order to maintain health, vegetarians need to consume nutritional supplements derived from animal food processing, which is more than one step, more pollution, and also leads to some waste. Research shows that a sustainable vegan diet may be the best environmental choice because it can help fight global warming and climate change.
How can vegetarians supplement their nutrition?
1. Eat a variety of foods
Vegetarians get their energy mainly from grains, which provide the body with B vitamins, dietary fiber, and carbohydrates. Eat at least 50 to 80 grams of soy per day, with fermented soy products preferred. Soybean contains B vitamins, unsaturated fatty acids and high-quality protein. Vitamin B12 is found in fermented soy products, such as bean paste, fermented black bean sauce, or fermented bean curd. Combine soybeans with five grains. Can play a complementary role in protein, so that the nutritional value of double.
2. Eat more fresh vegetables and fruits
Vegetarians should ensure that there are vegetables in every meal, and eat at least 300 to 500 grams of vegetables every day, of which dark vegetables need to account for more than 50%; Eat at least 300 to 350 grams of fruit every day, and cannot be replaced with juice.
3, eat more nuts, mushrooms and sea algae food
Eat a handful of nuts such as walnuts, pine nuts and peanuts every day, which contain vitamins and minerals, unsaturated fatty acids and protein, which are good for heart health. Algae food contains omega-3 fatty acids, can reduce cholesterol, prevent hyperlipidemia; Mushroom foods contain fungal polysaccharides and minerals, which can supplement the body with vitamins and minerals. Eat 20 to 30 grams of nuts and 5 to 10 grams of mushrooms or algae every day.
4, choose the right plant cooking oil
Perilla oil, flaxseed oil, soybean oil or canola oil contain linolenic acid, which is the main component of omega-3 fatty acids. Therefore, vegetable oil instead of animal oil to cook food, as far as possible in the way of cooking stew or cold mix.
Warm reminder
Vegetarians tend to be deficient in vitamin B12 and omega-3 fatty acids, so they should be properly supplemented. Stay away from processed foods such as ham sausage, instant noodles and milk tea, and do not cook food by frying, otherwise you will consume too much trans fatty acids, fats and salts. We must pay attention to breakfast nutrition, with bread and multi-grain porridge as starchy staple foods, choose lean meat and eggs to supplement high-quality protein, and breakfast should contain fresh fruits and vegetables and milk. Eating should be done slowly, conducive to the perception of gastrointestinal hunger and satiety, and promote the absorption of nutrients.
The meaning of vegetarian diet
Ethical significance
The point of vegetarianism is to avoid killing animals and increase compassion. A day of vegetarianism means a day of killing. Many people use the release of small animals to bless themselves or their families, and eating a vegetarian diet is the best way.
Cultural significance
Vegetarian culture is a way to reduce killing, as well as a way to keep your body healthy. Many institutions and celebrities are promoting vegetarianism in the hope of reducing killing through vegetarian culture and keeping the body healthy through vegetarianism 1.
Sum up
Generally speaking, vegetarianism is not only beneficial to physical health, but also contributes to environmental protection and the cultivation of ethics. However, it is important to note that vegetarians should pay attention to a balanced nutrition in their daily diet to ensure that they get enough nutrients.
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