Finally, I would like to say:
We are not against vegetarianism, but against blind vegetarianism.
If you really, really want to go vegetarian, then here are some tips to be well understood.
According to the Dietary Guidelines for Vegetarians of the Chinese Nutrition Society, vegetarians should master the following key principles:
1, cereals are the mainstay, food is diverse, appropriate increase in whole grains. It is recommended that the average daily intake of cereals is 250 to 400 grams for the vegan population (adults), of which 120 to 200 grams are for whole grains, and 225 to 350 grams of cereals per day for othointy people (adults) and 100 to 150 grams for whole grains.
2. Increase the intake of soybeans and their products, 50 to 80 grams per day. Helps supplement with high-quality plant protein, mineral calcium, B vitamins, unsaturated fatty acids, soy phospholipids and more.
3, the selection of fermented soy products, an average of 5 ~ 10 grams per day. Soy products are fermented to produce vitamin B12.
4, often eat nuts, seaweed and mushrooms. Helps replenish protein, vitamins, minerals, polyunsaturated fatty acids, and more. The average vegetarian population (adults) eats 20 to 30 grams of nuts per day, and the average ovoline population (adults) eats 15 to 25 grams of nuts per day.
5. Vegetables and fruits should be sufficient. The amount of food eaten is the same as that of the general population.
6. Reasonable choice of cooking oil to meet the needs of essential fatty acids. Flaxseed oil and perilla oil should be selected to increase the intake of n-3 polyunsaturated fatty acids.
Review expert: Li Yuanyuan | Registered Dietitian
bibliography
[1]. 2019 China Vegetarian Restaurant Industry Overview https://pdf.dfcfw.com/pdf/H3_AP202009141411959044_1.pdf?1600107133000.pdf
[2].12 Mistakes to Avoid on a Vegetarian or Vegan Diet https://www.healthline.com/nutrition/vegetarian-and-vegan-mistakes#TOC_TITLE_HDR_7
[3]. Sebastiani G, Herranz Barbero A, Borrás-Novell C, et al. The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring. Nutrients. 2019;11(3):557. Published 2019 Mar 6. doi:10.3390/nu11030557
[4]. Hibbeln JR, Northstone K, Evans J, Golding J. Vegetarian diets and depressive symptoms among men. J Affect Disord. 2018;225:13-17. doi:10.1016/j.jad.2017.07.051
[5]. Müller P. Vegan Diet in Young Children. Nestle Nutr Inst Workshop Ser. 2020;93:103-110. doi:10.1159/000503348
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