[Henan Science Popularization] "Dietary Guidelines" easy to read: Dietary Guide of the Vegetarian crowd

Author:Healthy Central Plains Time:2022.09.06

Vegetarian crowd refers to people who do not eat animal foods such as animal meat, poultry, seafood, eggs, milk, etc., mainly include all vegetarian people and egg -milk people. Those who completely quit animal foods and their products are all vegetatives; those who do not quit eggs and milk and related products are egg milk.

It is estimated that there are currently more than 50 million vegetarian people in my country, of which women account for relatively high. Due to the lack of animal foods in the meal composition, if the dietary arrangement of vegetarians is unreasonable, it is easy to cause insufficient intake of nutrients such as vitamin B12, N-3 multi-unsaturated fatty acids, iron, zinc, protein and other nutrients, thereby increasing the risks of these nutrient deficiency. Therefore, it is necessary to put forward scientific guidance for the diet of a vegetarian crowd.

Those who have selected vegetarians based on faith should be respected. For free choice, it is recommended to choose egg milk, and do not advocate infants, children, children, pregnant women, weak constitutions, and elderly people to choose a full -prime diet.

Vegetarian crowds should carefully design their own diet, use food reasonably, and match properly to ensure that they meet nutritional needs and promote health.

All vegetarians should be diversified to ensure more than 25 kinds per week. Grain is the main source of dietary energy of vegetarians. All grains, potatoes and miscellaneous beans can provide more protein, vitamins, minerals, dietary fiber and dietary fiber and dietary fiber and dietary fiber and dietary fiber and Other dietary ingredients should be eaten daily.

Soybean and its products are important foods for vegetarians. They are rich in protein, unsaturated fatty acids and calcium. Fermented bean products also contain vitamin B12. It is recommended that vegetarians take more soybeans and products than ordinary people, especially fermentation, especially fermentation. Soy products.

Vegetables and fruits are rich in vitamin C, β-carotene, dietary fiber, minerals, and plant chemicals.

Algae, especially microalgae, contain N-3 polyunsaturated fatty acids and a variety of minerals, mushrooms and nuts should also be consumed regularly.

Choose a variety of botanical oils, especially linen seed oil, perilla oil, and walnut oil to meet the needs of vegetarian N-3 polyunsaturated fatty acids.

Vegetarians should regularly monitor nutritional conditions and timely discover and prevent nutritional deficiency.

The core of the "Guide" to the dietary of the vegetarian crowd is recommended as follows:

Foods are diverse, mainly grain; appropriate amounts of whole grains.

Increase the intake of soybeans and products, and choose fermented bean products.

Eat nuts, seaweed and mushrooms.

Vegetables and fruits should be sufficient.

Reasonably choose cooking oil.

Monitor the nutrition status regularly.

In short, people who choose vegetarian food should pay more attention to diet arrangements and monitor nutrition status on a regular basis. It is necessary to find potential nutritional problems as soon as possible, so as to adjust the diet structure in time.

In addition to animal foods in vegetarian crowd, energy intake is similar to the types of other foods. Therefore, in addition to animal food, the basic principles of the general population dietary guide are also applicable to vegetarian food. For those who are free choice, egg milk may be easier to achieve nutritional goals.

It is recommended that the dietary food of adults and egg milk is recommended as the following table.