Vegetarians to ensure balanced nutritional recommendations to cereals, increase the intake of soybeans and their products, often eat nuts, mushrooms and seaweed, appropriate supplementation of vegetables and fruits, a reasonable choice of cooking oil.
⒈ to cereal-based food: cereal food contains a large number of carbohydrates and other nutrients, can provide the body with energy, dietary fiber and other substances. It is recommended that vegetarians increase the appropriate amount of cereals, such as millet, oats, corn and so on.
Peel soybean and its products: soybean is rich in protein, unsaturated fatty acids, etc., but also contains soy isoflavones, soy lecithin, etc., fermented soybean products also contain vitamin B₁₂. Therefore, it is recommended that vegetarians increase their intake of soybeans and their products, such as soy milk, tofu and tempeh, as appropriate.
3 nuts, mushrooms and seaweed: nuts are rich in protein, unsaturated fatty acids, minerals, such as walnuts, almonds, peanuts and so on. Mushrooms are rich in fungal polysaccharides and minerals, such as shiitake mushrooms. Seaweeds contain DHA, EPA, B₁₂, and many minerals (iodine). Vegetarians are advised to eat nuts, mushrooms and seaweeds regularly.
Singing vegetables and fruits: Vegetables and fruits are rich in many kinds of vitamins as well as minerals. Vegetarians need to consume vegetables and fruits in moderation, such as spinach, cabbage, grapes and oranges.
5. Cooking oil: the consumption of a variety of vegetable oils can meet the need for essential fatty acids, such as flaxseed oil, perilla oil, etc., therefore, vegetarians should be reasonable choice of cooking oil.
Vegetarians need to ensure balanced nutrition to ensure dietary diversity, not picky, partiality.