Modern people do not eat vegetarian food simply for religious reasons as they did in the past, but more factors are to gain physical health. The national vegetarian diet is more fancy, including vegan, lacto-ovo, eggnog, Zen, and partially vegetarian. According to research, it is pointed out that human digestive system is more suitable for vegetarian diet as well as cattle, horses and sheep. Furthermore, animal fat in meat contains a large amount of saturated fatty acids, which can easily cause high cholesterol and cardiovascular diseases in the long term, as well as the possibility of cancer. A balanced diet. What are the advantages of a vegetarian diet? Many studies have shown that a healthy vegetarian diet can reduce the risk of chronic degenerative diseases such as heart disease, hypertension, diabetes and obesity. For example, tofu is not only lower in calories than meat of the same weight, does not contain saturated fatty acids, and has no cholesterol at all (only animal foods contain cholesterol), so vegetarians have lower blood cholesterol, plus dietary fiber has the effect of lowering cholesterol, so it is beneficial to the prevention of cardiovascular disease, and can delay the absorption of glucose in the small intestine, which can help diabetics control their blood sugar. Plant foods are large, low in calories and have a sense of satiety, so for weight control to prevent obesity is also helpful. Second, plant-based diet, including: whole grains, beans, vegetables and fruits, has the effect of reducing the body’s chance of cancer. According to research instructions, soy can reduce the rate of breast cancer. This is because the plant sterols (Phytoestrogen) contained in soy can reduce tumorigenesis. Protein inhibitors in soy can prevent and protect against colorectal, oral, lung and liver cancers, probably due to the presence of isoflavones and other anti-cancer enzymes. Plant sterols and saponins in plant foods can also reduce the chance of colorectal cancer. Third, vegetarian diet can reduce the incidence of cancer, especially rectal cancer, colon cancer. This is the factor food contains a lot of fiber, can stimulate intestinal peristalsis to speed up, so that the stool quickly through the intestinal tract, so that the harmful substances in time to discharge, reducing the damage of harmful substances to the intestinal wall. According to American research, vegetarians have a 20% to 40% lower cancer rate than meat eaters. Vegetarian diet is also good for the prevention of osteoporosis. Older people (especially postmenopausal women) are encouraged to eat more calcium-containing foods to prevent osteoporosis, and vitamin C is good for calcium absorption. Many plant foods (such as green vegetables and certain fruits and vegetables) are rich in vitamin C. Conversely, animal foods sometimes affect the body’s ability to use calcium. Therefore, a vegetarian diet can not only purify the blood, prevent constipation and hemorrhoids, prevent cancer, osteoporosis, improve the beauty of the face, and stabilize the mood. Compared with meat, vegetarian food has a lot of benefits in terms of health maintenance. However, does a vegetarian diet mean that only vegetables and fruits can be eaten? Does a vegetarian diet change the body type? From the medical research point of view, vegetarianism can indeed affect the physiological functions of the human body, but it is necessary to eat vegetarian food in a “nutritionally balanced” way in order to achieve a better quality of life and a healthy life. So how to eat a balanced and healthy vegetarian diet? Some people often worry about whether a vegetarian diet is nutritious enough. Are there any deficiencies in certain nutrients, such as protein, calcium and iron? In fact, a wide variety of food choices and the right diet can definitely provide sufficient nutrition. 1. Choose a wide variety of foods to achieve a balanced diet, that is, a balanced intake of six major food groups: grains and roots, vegetables, fruits, beans and their soy products, soy milk, and fats and oils. 2.Take proper calories to maintain ideal weight: (brown rice, barley, wheat, oats…etc.) to replace refined white rice and white flour. 4, the right amount of protein intake: a balanced vegetarian diet can provide the body with the necessary protein, while meat often causes excessive protein intake, leading to kidney stones, osteoporosis, heart disease and certain cancers. By choosing foods from grains and roots, legumes, nuts and seeds every day, we can achieve a “complementary effect” and improve the utilization of protein. Such as: soybean brown rice, red beans and potatoes…etc. This combination is comparable to eggs and milk, which can provide high quality protein. 5, balanced vegetarian diet, can get the calcium required by the body: people generally think that milk and dairy products, dried fish, etc. are rich sources of calcium, but in fact many plant foods, such as: dark green vegetables, beans, tofu, sesame, hairy vegetables, etc., also contains rich calcium. Many studies have shown that the methionine contained in animal protein is easily combined with calcium to form sulfide after metabolism and lost in urine, which may be one of the reasons for the high incidence of osteoporosis. On the contrary, vegetarians, even if they are vegan, have a lower rate of osteoporosis. 6, every meal to eat fruit, especially vitamin C-rich fruit, to increase the absorption of iron: plant foods, such as dried fruits (raisins, dates, California plums), whole b class, drupes, seeds, and dark green vegetables are rich in iron, as long as the vitamin C content of fruits and vegetables together, to promote the absorption and use of iron. 7, choose a variety of fruits and vegetables, including dark yellow and dark green vegetables: choose a variety of fresh vegetables, fruits, at least one dark green or dark yellow vegetables, and vitamin C-rich fruits, such as: citrus fruits, kiwi fruit, guava, tomatoes, etc., to supplement vitamins and minerals. 8, more natural (unprocessed) plant sources of fats and oils, do not use any refined oil: many temples in Taiwan vegetarian meal Pu bias contains a lot of frying oil, which is high fat, high-calorie vegetarian food, vegetable oils used for cooking vegetarian food (corn oil, sunflower oil, salad oil, peanut oil, soybean oil, etc.), and animal oils are the same, are high-calorie food, eat more of the same will make people fat, but also the same will contribute to Arteriosclerosis, coronary heart disease and other atherosclerotic diseases. Natural sources of vegetable fats and oils for the nuts and seeds, such as: almond beans, cashews, walnuts, pine nuts, sesame seeds, sunflower seeds, pumpkin seeds … and so on. 9, eat less fried vegetarian food: fried eggplant, fried potatoes and other vegetarian food is high fat, high-calorie food, has lost the benefits of the original low-calorie vegetarian food. Another disadvantage of fried vegetarian food is the high temperature frying, the original beneficial plant compounds are destroyed and degraded; for example, purple eggplant skin and yellow sweet potatoes rich in carotenoid plant compounds, with antioxidant effect, can protect human cells from the destruction of oxides, by high temperature frying, this plant compounds due to denaturation and loss of antioxidant effect, very unfortunate. 10, moldy vegetarian food can not eat: peanuts, corn, rice, wheat and other foods are susceptible to mold infection and mold, some mold can release aflatoxin, is a strong carcinogen, can make normal liver cells into cancer cells, causing liver cancer. Although not all moldy food contains this carcinogenic toxin, but in order to be safe, where the moldy food, all do not eat is the best policy. 11, should be used without pesticides vegetarian food: too much residual pesticide can cause acute poisoning, but not many such cases. Food containing pesticide residues for a long time after eating, inevitably have the risk of cancer, the reason is that many pesticides in large quantities, easy to cause damage to the digestive tract, more chances of getting digestive tract cancer. Whether in China or abroad, the government health units can not effectively restrain the use of pesticides and crops by pesticide spraying harvesting time, so consumers must rely on their own wisdom to health care. In modern times, vegetarianism is not simply for religious reasons as it was in the past, but more for health reasons. The national vegetarian diet is more fancy, including vegan, lacto-ovo, eggnog, Zen, and partially vegetarian. According to the research, human’s digestive system is more suitable for vegetarian diet as well as cattle, horses and sheep. The report of human intestinal anatomy analysis done by Dr. Huntington of Columbia University shows that humans are not suitable for meat diet but for vegetarian diet. Because the small intestine of carnivorous animals is short and the large intestine is straight and smooth; the small intestine of vegetarian animals is long and the large intestine is also long. The intestines of humans are about 10 to 11 times their height, and they are arranged back and forth, and the intestinal walls are not smooth and overlapping together, so such intestines are more suitable for vegetarianism. Moreover, animal fat in meat contains a large amount of saturated fatty acids, which can easily cause high cholesterol and cardiovascular diseases in long-term consumption, and also has the possibility of causing cancer. A balanced diet. What are the advantages of a vegetarian diet? Many studies have shown that a healthy vegetarian diet can reduce the risk of chronic degenerative diseases such as heart disease, hypertension, diabetes and obesity. For example, tofu is not only lower in calories than meat of the same weight, does not contain saturated fatty acids, and has no cholesterol at all (only animal foods contain cholesterol), so vegetarians have lower blood cholesterol, plus dietary fiber has the effect of lowering cholesterol, so it is beneficial to the prevention of cardiovascular disease, and can delay the absorption of glucose in the small intestine, which can help diabetics control their blood sugar. Plant foods are large, low in calories and have a sense of satiety, so for weight control to prevent obesity is also helpful. Second, plant-based diet, including: whole grains, beans, vegetables and fruits, has the effect of reducing the body’s chance of cancer. According to research instructions, soy can reduce the rate of breast cancer. This is because the plant sterols (Phytoestrogen) contained in soy can reduce tumorigenesis. Protein inhibitors in soy can prevent and protect against colorectal, oral, lung and liver cancers, probably due to the presence of isoflavones and other anti-cancer enzymes. Plant sterols and saponins in plant foods can also reduce the chance of colorectal cancer. Third, vegetarian diet can reduce the incidence of cancer, especially rectal cancer, colon cancer. This is the factor food contains a lot of fiber, can stimulate intestinal peristalsis to speed up, so that the stool quickly through the intestinal tract, so that the harmful substances in time to discharge, reducing the damage of harmful substances to the intestinal wall. According to American research, vegetarians have a 20% to 40% lower cancer rate than meat eaters. Vegetarian diet is also good for the prevention of osteoporosis. Older people (especially postmenopausal women) are encouraged to eat more calcium-containing foods to prevent osteoporosis, and vitamin C is good for calcium absorption. Many plant foods (such as green vegetables and certain fruits and vegetables) are rich in vitamin C. Conversely, animal foods sometimes affect the body’s ability to use calcium. Therefore, a vegetarian diet can not only purify the blood, prevent constipation and hemorrhoids, prevent cancer, osteoporosis, improve the beauty of the face, and stabilize the mood. Compared with meat, vegetarian food has a lot of benefits in terms of health maintenance. However, does a vegetarian diet mean that only vegetables and fruits can be eaten? Does a vegetarian diet change the body type? From the medical research point of view, vegetarianism can indeed affect the physiological functions of the human body, but it is necessary to eat vegetarian food in a “nutritionally balanced” way in order to achieve a better quality of life and a healthy life. So how to eat a balanced and healthy vegetarian diet? Some people often worry about whether a vegetarian diet is nutritious enough. Are there any deficiencies in certain nutrients, such as protein, calcium and iron? 1. Choose a wide variety of foods to achieve a balanced diet. That is, a balanced intake of six major food groups: grains and roots, vegetables, fruits, beans and their products, soy milk, and fats and oils. 2.Take proper calories to maintain the ideal weight. 3.Use more unrefined b foods: brown rice, barley, wheat, oats, etc. to replace refined white rice and white flour. 4, moderate intake of protein needed by the body: a balanced vegetarian diet can provide the body with the required protein, while meat often causes excessive protein intake, leading to kidney stones, osteoporosis, heart disease and certain cancers. By choosing foods from grains and roots, legumes, nuts and seeds every day, you can achieve a “complementary effect” and improve the utilization of protein. Such as: soybean brown rice, red beans and potatoes…etc. This combination is comparable to eggs and milk, which can provide high quality protein. 5, balanced vegetarian diet, can get the calcium required by the body: people generally think that milk and dairy products, dried fish, etc. are rich sources of calcium, but in fact many plant foods, such as: dark green vegetables, beans, tofu, sesame, hairy vegetables, etc., also contains rich calcium. Many studies have shown that the methionine contained in animal protein is easily combined with calcium to form sulfide after metabolism and lost in urine, which may be one of the reasons for the high incidence of osteoporosis. On the contrary, vegetarians, even if they are vegan, have a lower rate of osteoporosis. 6, every meal to eat fruit, especially vitamin C-rich fruit, to increase the absorption of iron. Plant foods, such as dried fruits (raisins, dates, California plums), whole bs, drupes, seeds, and dark green vegetables are rich in iron, as long as they are eaten together with vitamin C-rich fruits and vegetables to promote the absorption and use of iron. 7, choose a variety of fruits and vegetables, including dark yellow and dark green vegetables. Choose a variety of fresh vegetables, fruits, at least one dark green or dark yellow vegetables every day, and fruits rich in vitamin C, such as: citrus fruits, kiwi fruit, guava, tomatoes, etc., to supplement vitamins and minerals. 8. Use more natural (unprocessed) vegetable sources of fats and oils, and do not use any refined oils. The vegetarian meals in many temples in Taiwan contain a lot of stir-fry oil, which is a high-fat, high-calorie vegetarian food. The vegetable oils used for cooking vegetarian food (corn oil, sunflower oil, salad oil, peanut oil, soybean oil, etc.), like animal oils, are high-calorie foods, and eating too much of them will make people gain weight, and will also contribute to arteriosclerosis, which will turn into coronary heart disease and other atherosclerotic diseases. Natural sources of vegetable fats and oils for drupes and seeds, such as: almond beans, cashews, walnuts, pine nuts, sesame seeds, sunflower seeds, pumpkin seeds, etc.. 9, eat less fried vegetarian food: fried eggplant, fried potatoes and other vegetarian food is high fat, high-calorie food, has lost the original low-calorie vegetarian benefits. Another disadvantage of fried vegetarian food is the high temperature frying, the original beneficial plant compounds are destroyed and degraded; for example, purple eggplant skin and yellow sweet potatoes rich in carotenoid plant compounds, with antioxidant effect, can protect human cells from the destruction of oxides, by high temperature frying, this plant compounds due to denaturation and loss of antioxidant effect, very unfortunate. 10, moldy vegetarian food can not eat: peanuts, corn, rice, wheat and other foods are susceptible to mold infection and mold, some mold can release aflatoxin, is a strong carcinogen, can make normal liver cells into cancer cells, causing liver cancer. Although not all moldy food contains this carcinogenic toxin, but in order to be safe, where the moldy food, all do not eat is the best policy. 11, should be used without pesticides vegetarian food: too much residual pesticide can cause acute poisoning, but not many such cases. Food containing pesticide residues for a long time after eating, inevitably have the risk of cancer, the reason is that many pesticides in large quantities, easy to cause damage to the digestive tract, more chances of getting digestive tract cancer. Both Chinese and foreign, the government health units can not effectively restrain the use of pesticides and crops by pesticide spraying harvesting time, so consumers must rely on their own wisdom to health care. 12, shorten the cooking time, reduce the cooking temperature: food after high temperature or cooking one or two hours, nutrients and beneficial plant compounds are destroyed, the remaining nutrients can be said to be minimal. Protein after long cooking also? It is not good for health because of deterioration. In fact, it is very easy to provide healthy and balanced nutrition with a vegetarian diet. In conclusion, a vegetarian diet that is low in fat (low oil), calories, fiber, water and sugar is good for your health. As long as you don’t have a partial diet (not too much), fresh ingredients, reliable sources and proper preparation, vegetarian food is a nutritious and healthy choice. After food is cooked at high temperatures or for one or two hours, the nutrients and beneficial plant compounds are destroyed and the remaining nutrients are minimal. Protein is also spoiled after long cooking? It is not good for health because of deterioration. It is very easy to provide healthy and balanced nutrition with vegetarian food. In conclusion, a vegetarian diet that is low in fat (low oil), calories, fiber, water and sugar is good for your health. As long as you don’t eat in excess, the ingredients are fresh, the sources are reliable and the cooking is proper, vegetarian food is a nutritious and healthy choice.