What is vegetarianism? How should you eat?

What is vegetarianism? Now more and more vegetarians, including many entertainment and political celebrities, they are beginning to advocate not eating animal products.

Vegetarianism
Vegetarian nutritionist Julieanna Hever pointed out that "when people challenge the conventional eating habits, inevitably conflict with family and friends, the family may be earnestly discouraged you, you will lose some friends and dinner opportunities, this time is to test your mind "Why do you have to become a vegetarian? Do you have a strong and firm reason in your heart? If not, then it is probably because the people around the three words to give up.

Need to add vitamin B12
Vegetarianism is the most likely lack of vitamin B12, because this nutrient in plant foods almost no. B12 helps to keep nerves and blood cells healthy and synthesize DNA. Lack of B12 will make people feel sleepy, frail, constipation, weight loss, neurological problems and the generation of mental depression and so on. So some vegetarians are prone to depression or prone to mental illness. The main source of vitamin B12 is meat, eggs, milk, seafood. If you do not eat meat, then still have to drink milk, yogurt. The study found that the use of vitamin B12 milk is higher than the meat, according to the same food vitamin B12 content to count, consumption of dairy products can be the most effective increase in blood levels of vitamin B12.

Need to add iron
Iron has two forms: heme iron and non-heme iron. 40% of the heme iron are derived from animal products, it is easy to be absorbed by the body. Vegetarians can only intake of non-heme iron, it is not easy to be absorbed by the body, so vegetarians need to take more iron to maintain good health. Iron-rich plants are: legumes, sunflower seeds, raisins, dark green leafy plants. High levels of vitamin C foods such as peppers, citrus, broccoli, etc. can promote the absorption of iron.

Eat more foods rich in protein
Valerie Rosser, a vegetarian nutritionist at Montreal, points out that every meal we need to ingest protein. Protein is a constituent of human tissue, it will break down into amino acids, help cells grow and repair. The American Academy of Medical Sciences recommends that adults' daily protein intake should be 0.8 grams per kilogram of body weight, and if you have 68 kilograms, 54 grams of protein should be ingested daily. Rosser pointed out that protein-rich foods are soybeans, lentils, quinoa and so on.

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