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Women cheers! Teach you how to lose weight by vegetarianism, master the way to lose weight, help you

Many women will choose to lose weight by eating vegetables, but there is a lot of knowledge in it. If they don't pay attention, they will gain weight instead of losing weight, and accelerate women's aging. So how to be a vegetarian to achieve the effect of weight loss? Xiaobian teaches you the correct method, come and have a look!

Nutritionists point out that not everyone's constitution is suitable for long-term vegetarianism. If the intake of nutrients is insufficient, it may make other things accumulate more and more. Weight loss is not the opposite. Let's take a look at the harm and misunderstanding of vegetarianism.

The harm of vegetarian diet:

In order to lose weight, so vegetarian, in order to get vitamins, beauty, so vegetarian. Experts remind that if you really don't like meat, you must also add eggs, milk, bean products and other foods with high protein content.

In order to lose weight or keep fit, many women begin to advocate vegetarian culture. Vegetarianism can help reduce global carbon and combat global warming. However, nutrition experts stressed that unscientific vegetarianism may lead to lack of nutrition and diseases.

"A healthy diet stresses the reasonable combination of meat and vegetables. It has the nutrition of vegetarians and the benefits of meat and vegetables. If the nutrition is unbalanced for a long time, the body can't stand it. Experts hold a negative attitude towards vegetarianism. He points out that many vegetarians are prone to obesity, hypertension and other symptoms.

Because of the lack of unsaturated fatty acids in plant foods, these ingredients are abundant in fish and other animal foods. Unsaturated fatty acids absorbed by the human body will stimulate the liver to produce more high-density lipoprotein. It is very important for the prevention and treatment of hypertension, hyperlipidemia, arteriosclerosis, coronary heart disease and cerebrovascular disease to timely remove the excess cholesterol attached to the vascular wall to the body and prevent them from depositing on the vascular wall.

A recent study in Taiwan also shows that vegetarians are prone to metabolic syndrome. A series of complications caused by abnormal metabolism, usually in waist circumference, blood pressure, triglyceride, high density lipoprotein cholesterol and fasting blood glucose five judgment indicators, there are three higher than the standard. It's a precursor to diabetes and cardiovascular disease.

Experts also pointed out that vegetables, fruits and other vegetarians do not contain vitamin B12, zinc, etc., which are rich in animal foods, and meat, viscera and animal blood are the best sources of iron. Zinc in animal food is easy to be absorbed by human body, but iron in vegetarian food is difficult to be absorbed by human body. If the lack of iron and vitamin B12, hematopoietic function will be abnormal, making the body weak.

If women eat vegetarianism for a long time, the peroxide produced by unsaturated fatty acids of vegetable oil will combine with human protein to form lipofuscin, which will be deposited in the organs, which will accelerate women's aging. Experts remind that if you really don't like meat, you must also add eggs, milk, bean products and other foods with high protein content.

Mistakes in vegetarian diet

1. Think all vegetables are as good

For vegetarians, the nutritional significance of vegetables is more important. They should not only take the responsibility of supplying vitamin C and carotene, but also contribute to iron, calcium, folic acid and vitamin B2. Therefore, we should try our best to choose vegetable varieties rich in these nutrients. Green leafy vegetables are the best among them, such as mustard, green cauliflower, amaranth, spinach, rape, chrysanthemum, etc.

In order to increase the supply of protein, mushroom vegetables and fresh legume vegetables are the best choice, such as all kinds of mushrooms, peas, fresh peas and so on. If you only like cucumber, tomato, wax gourd, balsam pear and a few other so-called 'weight-loss vegetables', it is difficult to get enough nutrients.

2. Vegetable oil is better than animal oil

Many vegetarians believe that as long as there are no animal food ingredients, they are foods with high nutritional value. In fact, many processed foods are made of plant-based raw materials, but most of them are made of refined white rice and flour. The dietary fiber is removed and a large amount of oil, sugar or salt is added, which can not replace the health function of fresh natural food.

In view of people's preference for vegetarians and plant-based foods, some products even use 'vegetable cream' as their selling points. In terms of the impact on blood lipids, this kind of 'vegetable oil' is worse than animal oil. A number of studies have confirmed that 'hydrogenated vegetable oil' in these products can introduce 'trans fatty acids', which will greatly increase the risk of cardiovascular disease and diabetes, and may also endanger the health of the brain.

3. Vegetarianism must be based on raw and cold food

Some vegetarians think that vegetables are healthy only when they are eaten raw, so they seldom eat cooked dishes and are keen on cold and salad. In fact, many nutrients in vegetables need to add oil to absorb well. After heating, the integrity of cell wall is destroyed, and the absorption rate is greatly improved. For example, vitamin K, carotene and lycopene are more easily absorbed nutrients after cooking. Among them, vitamin K is essential for bone health, carotene is the precursor of vitamin A, and lycopene is an important health ingredient for antioxidant and cancer prevention. At the same time, it should be noted that the fat content of salad dressing is as high as 60%, so it is not lower than cooking with fat.

4. There is no control over the amount of fat, sugar and salt in cooking

Oils and refined sugars are both botanical sources, so they also appear in the middle of vegetarian recipes. Because the natural flavor of vegetarianism is lighter, some people will add a lot of fat, sugar, salt and other condiments to cook. For example, we often eat pastry and pastry with oil, often eat fried rice and noodles, add a lot of oil when frying vegetables, add a lot of sugar when mixing drinks, put a lot of salt and monosodium glutamate when seasoning, and so on. This gives vegetarians too much energy and adds simple sugars and sodium.

Many people have a serious misunderstanding that meat oil makes people fat. It doesn't matter how much vegetable oil they eat. As everyone knows, vegetable oil, sugar and animal fat, easy to raise blood lipids, promote obesity, and induce fatty liver. In terms of making people fat, there is little difference between meat oil and vegetable oil.

5. Eat too much fruit without reducing staple food

Many vegetarians love fruit and eat a lot of fruit besides three meals a day. But they often find that although fruit is known for its health, it doesn't make them slim. This is because the fruit contains more than 8% sugar, energy can not be ignored. If you eat more than half a catty of fruit, you should reduce the number of meals or staple food to achieve the energy balance of the day. Otherwise, if you add an extra one or two thousand calories of energy, how can you not get fat over time.

In addition to fruit, daily extra milk or yogurt, also pay attention to the same problem. Many egg and milk vegetarians like to eat cheese, seasoning with a lot of cheese powder, which will also increase the calories in the diet.

6. Undernutrition of milk, beans or bean products

Vegetarians in general need not only calcium from milk, but also protein, vitamin B and vitamin AD; vegetarians in strict need calcium from tofu, and protein and vitamin B from staple food with beans. Many women are keen on fruits and vegetables at the beginning of vegetarianism, but they often ignore the source of protein and forget that vegetarianism also has the problem of ensuring adequate nutrition.

Key points of healthy vegetarianism:

1. Take more protein. Vegetarianism is to change the protein needed by human body from meat to bean products. Because bean products do not contain cholesterol and animal fat, it will not lead to hyperlipidemia and arteriosclerosis. At the same time, we should choose more natural bean products, such as bean curd, beanbag, bean skin, dried silk, plain chicken, and so on.

2. Increase whole grain nutrition. In order to obtain higher vitamin B group and minerals, such as germ rice, brown rice, whole wheat products, etc. Every day's diet should include six categories of food, including whole grains, rhizomes, eggs and beans, low-fat dairy products, Oils and nuts and seeds.

3. 5 fruits and vegetables a day. It refers to 3 servings of vegetables and 2 servings of fruits. Fruits should be eaten with dinner. Dark green vegetables should be used to provide sufficient vitamins, calcium, iron and other minerals. In addition, 2 to 2 servings of fruits, especially those rich in vitamin C, should be eaten every day to help iron absorption.

4. Cooking oil should be appropriate. The daily cooking oil should be 3 to 7 teaspoons, not every dish fried, fried; and fried bean products, such as tofu, gluten, fried bean bags, etc., due to the high amount of oil, need to be appropriately selected.

5. New choices for different ages. For vegetarians of different ethnic groups, it is suggested that children and adolescents are in the development stage, and it is best to add eggs and milk to supplement protein; pregnant women need more milk because of the large demand for calcium in the later stage of the fetus; the elderly often have bad teeth, so they must eat more soy products to help reduce cholesterol.