Many people think that "eating vegetarian can lose weight" and "eating vegetarian is healthier than eating meat", and even some "three high" people think that only eating vegetarian can reduce the "three highs". Is this really the case?
Zhao Yanjuan, a nutritionist in the Nutrition Department of Henan Provincial People's Hospital, said that it is not healthy to eat vegetarian for a long time, and it is likely that she will get sick when she eats.
Regarding the "epidemic misunderstandings" of vegetarianism, I will clarify it once today.
Pay attention to these misconceptions of vegetarianism
Can long-term vegetarianism definitely lead to weight loss? Not really. Some people only eat vegetarian food, do not stick to the meat, at the beginning, the weight will indeed drop in a short period of time, but in the long run, the weight will not only not be reduced, and even may rebound.
The key to weight loss is to control total caloric intake while strengthening physical activity and thus expending energy, not simply non-meat or vegetarian. For example, there is no meat in foods such as fritters, oil cakes, bread, etc., but the starch, sugar, and fat content is relatively high, and it is easier to eat more meat.
Can vegetarianism reduce the "three highs"? not necessarily. For the "three high" people, doctors often recommend a light diet, but eating light is not the same as simply and rudely eating vegetarian, and should eat less meat, rather than not eating meat. Moreover, it is more worth paying attention to the way food is cooked, many imitation meat vegetarian dishes and fried vegetarian dishes are not healthy, and less oil and less salt are the top priorities when cooking.
Can eating a vegetarian diet lead to fatty liver? It's true.
It is not uncommon to suffer from fatty liver disease by only eating vegetarian food for a long time. This is because the lack of protein intake of long-term vegetarian people will cause the liver to transport fat to the obstacles, which in turn will lead to the accumulation of fat in the liver.
While vegetarian foods such as rice and bread contain high calories, eating a large amount of food may lead to the body converting excess carbohydrates into fat for storage, resulting in the formation of fatty liver. Therefore, long-term vegetarian diet can cause nutritional imbalance and cannot completely improve or alleviate fatty liver.
Anyone suitable for vegetarianism? The dietary guidelines for Chinese residents clearly state that infants, young children and pregnant women are not advocated to choose vegan diets. Infants and children are in the growth and development period and need sufficient nutrients to ensure their growth and development.
People with special nutritional needs, such as patients recuperating after surgery, it is not recommended to eat vegetarian food completely in the case of not being able to ensure a balanced nutritional intake to meet the needs of the body.
It is healthier to eat vegetarian food this way
Generally speaking, nutritionists recommend vegetarian food, meat and vegetarian combination, but it is not recommended that everyone eat vegetarian. Long-term vegetarian diet is easy to lead to protein, vitamin B12, omega-3 polyunsaturated fatty acids, iron, zinc and other nutrient deficiencies, immunity decline, taste loss easy fatigue, forgetfulness, hair loss and a series of health problems may come to the door.
How to eat a vegetarian diet healthier? Zhao Yanjuan suggests paying attention to the following points: cereals are the mainstay, food is diverse, and the appropriate amount of whole grains is increased.
Ensure the intake of 50 grams to 80 grams of soybeans and their products every day, and select fermented soy products in an appropriate amount, such as curd milk, tempeh, stinky tofu, etc.
Often eat nuts, seaweed and mushrooms, vegetables, fruits should be sufficient, reasonable choice of cooking oil. Vegetables and fruits contain vitamin C, carotene, dietary fiber and a variety of antioxidant substances, of which dark vegetables are the most abundant. It is recommended that vegetarians eat dark vegetables every day for half of their daily intake of vegetables.
(Henan Provincial People's Hospital Shi Yao)