Vegetarian does not equal health because vegetarians also need wise choices to effectively reduce the risk of chronic diseases. Let's take a look at the nutritional misconceptions of vegetarians.

Misunderstanding 1: excess fat, sugar, salt

As vegetarians are lighter, some people add a lot of oil, sugar, salt and other spices to cook. As everyone knows, these practices will bring too much energy, refined sugar and animal fat is as easy to raise blood fat, and induce fatty liver, and sodium salt will increase blood pressure. Many people have also overlooked an important fact: vegetable oils and animal oils contain as much energy as eating too much can cause obesity.

Misunderstanding 2: Eat too much fruit does not reduce the staple food accordingly

Many vegetarians eat more than three meals a day, but they still do not bring them any slimness. This is because fruits contain more than 8% sugar and energy is not negligible. If you eat more than half a catty of fruit, you should reduce the number of meals or staple foods in order to achieve the energy balance of the day. In addition to fruit, when you drink extra milk or yoghurt daily, you should also pay attention to the same problem.

Myth 3: Vegetables are raw and have health value

Some vegetarians are keen to eat vegetables in the form of salads or salads, and believe that this can give full play to their nutritional value. In fact, many nutrients in vegetables need to be added in order to absorb well, such as vitamin K, carotene, lycopene are more nutritious substances after cooking. At the same time, it should be noted that the salad dressing has a fat content of more than 60%. Using it for cold dressing is no less than cooking calories.

Myth 4: Only recognize a few "slimming vegetables"

Vegetables not only supply vitamin C and carotene to vegetarians but also contribute to iron, calcium, folic acid, and vitamin B2. Therefore, we should try to choose green leafy vegetables, such as kale, green cauliflower, leeks, spinach, canola, broccoli and other vegetables. In order to increase the supply of protein, mushroom vegetables and fresh bean vegetables are good choices, such as various mushrooms, green soybeans, fresh peas and so on. If you only like cucumber, tomato, wax gourd, bitter gourd, and so on, a few kinds of so-called "slimming vegetables", it is difficult to obtain enough nutrients.

Myth 5: There is no supplement when supplementing compound nutrients

In some developed countries, nutrient fortification is generally carried out in foods, and a wide variety of nutritious foods are specially prepared for vegetarians, and vegetarians are less at risk of micronutrient deficiencies. However, in China, the food industry considers very few for vegetarians, and nutrition enhancement is not widespread. Therefore, it is advisable for vegetarians to supplement complex nutrients in an appropriate amount, especially formulas containing iron, zinc, vitamin B12 and vitamin D, in order to prevent possible nutritional deficiencies. problem. (Fan Zhihong, Associate Professor, College of Food Science, China Agricultural University)

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