The general public is skeptical about the nutritional intake of vegetarians. Is vegetarian nutrition enough? Will there be problems with protein and calcium deficiency? This article will tell you the nutritional intake distribution of vegetarians, which ingredients can get full of protein, and the three-meal menu is public, and three protein dishes are recommended.
Are vegetarians getting enough nutrition? A healthy vegetarian diet grasps two principles
Are vegetarians getting enough nutrition? In fact, as long as you eat the right amount and eat enough. For example, by eating grains with beans and stone fruits, you can takeadequate protein. Then everyone talks about drinking milk to supplement calcium, what should vegetarians do about their calcium intake? In fact, plant foods are also rich in calcium, such as dark green vegetables, beans, sesame, etc.Ministry of Health and Welfare National Health ServiceIt is recommended that the ratios of the three major nutrients (carbohydrates, proteins, and lipids) to total calories are: 50-60%, 10-20%, and 20-30%.
1. Balanced diet, no partial eclipse
Eat a variety of natural ingredients without partiality, such as whole grains, various beans, soy products without additives, stone fruits, fruits, etc., to obtain balanced vitamins, iron, calcium and other nutrients.
2. Choose oil products carefully and eat at least one kind of nuts in your daily diet
Pay attention to the intake and quality of fats, reduce saturated fatty acids and increase unsaturated fatty acids. A balanced intake of omega-3, omega-6, and omega-9 is also very important. Especially since nature containsomega-3There are fewer plant foods in the diet, and it is recommended to eat Sacha Sacha Inchi Oil and Perilla Seed Oil. In addition, because nuts are rich in nutrients, it is recommended to eat at least one kind of nuts every day to easily achieve daily nutrition.
Best source of protein
Soy products (tofu, soy milk, dried tofu), chickpeas, edamame, nuts, fruits and vegetables, etc. are all high-protein plant foods and are good substitutes for animal protein. Among them, edamame has 11 grams of protein per 100 grams, the best choice for natural and delicious food! In addition, mushrooms are also rare protein-rich foods in the plant kingdom, such as Pleurotus eryngii and Hongxi mushroom, which are low in calories and high in fiber.
What dishes can vegetarians cook for three meals?
meal | menu | introduce |
breakfast | Nutritious Health Ten Grain Powder (Vegan) | A health drink containing a variety of grains, made of natural ingredients without other additives, ready to drink after brewing. A cup of nutritious and healthy ten-grain powder provides a full sense of satiety. |
berry bowl (vegetarian) | Pour fresh milk yogurt into the blender, then add appropriate amount of frozen bananas, berries, and acai powder and mix well. After pouring into a bowl, you can add fruits, grains, oats, chia seeds, etc. according to your preference to increase the sense of satiety and taste. | |
Chinese food | Sweet and Sour Pleurotus eryngii Mushroom Bento with Seasonal Vegetables | Choose whole grain rice, brown rice or quinoa as the main course, with dark vegetables such as broccoli and spinach. The sweet and sour sauce is made from "ketchup, soy sauce, and white vinegar", and the taste can be adjusted according to personal preference. Stir-fry sweet and sour sauce with king eryngii mushrooms until tender and ready to serve. |
dinner | Vegetable Soy Milk Pot | First prepare the red and white radishes, shiitake mushrooms, cabbage, baby corn and other ingredients, add water and stew. Pour in soy milk and seasoning to complete the nutritious vegetable soy milk pot. |
Lanyang Foods offers delicious meals from a multi-protein menu for vegetarians!
1. Shucai Red Quinoa Mushroom Rice (Plant Wuxinsu)
Cut the thick and plump Pleurotus eryngii into cubes and saute until fragrant. It turns into a chewy and low-calorie mushroom rice, plus healthy ingredients such as cauliflower rice, baby corn, and edamame to add more layers of bite. Served with red quinoa and Seasoned with sesame oil and pepper, it is more fragrant.
2. Premium Mushroom Soup (Vegetarian)
It can be heated in a microwave or heated over water, and other favorite ingredients can also be added to enhance the overall richness, and a bowl of delicious and rich soup can be served easily!
3. Yushan mushroom pumpkin porridge (plant five spices)
Choose Huadong local rice, red quinoa and pumpkin to cook together, so that every bite has the sweet taste of pumpkin. In addition, jitake mushrooms, dried shiitake mushrooms, spinach, and diced pumpkin are added to add flavor and nutrients. Eat well and eat healthy!
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