Many weight loss sister feel that losing weight can not eat meat, is not caused by malnutrition ah? In fact, do not have to worry because in plant foods, the body most of the nutrients needed, can find alternatives!
protein
Traditional knowledge: red meat
Food alternative: soy products
Antibiotics have always been the cause of concern for the contamination of meat, so more and more people are entering the ranks of vegetarians, and are easily lacking in protein for those who do not eat meat. Proteins are important nutritionals for maintaining human health Elements, if the protein intake is insufficient, it will make physical exertion, the resistance of the virus will be weakened, but also easily lead to mental stress, various functions of the body, listlessness, energy concentration, premature aging, dry skin, heart failure and other adverse symptoms .
Soy protein as the main body of the red meat instead of red meat is a good choice, because soy products rich in vegetable protein, and soy products do not contain saturated fat.
fat
Traditional knowledge: animal fat
Food substitutes: vegetable oils and soy products
Excessive intake of fat on the body does not benefit, but if the lack of fat will also have an impact on health.In fact, give up the meat does not mean that should stay away from fat, can be used to replace plant fat, such as vegetable oil, beans, Soy products, nuts These foods are rich in vegetable fat, and does not contain cholesterol and saturated fat, replaced by a rich unsaturated fatty acids, can effectively prevent cardiovascular disease, hyperlipidemia, fatty liver and cancer The occurrence of the disease.
Most vegetable fats contain 'isoflavones' that help prevent or treat menopausal symptoms, provide the linoleic and linolenic acids needed by the body, promote the balance of cholesterol in the bloodstream, make the arteries more elastic and prevent heart attacks Loss, but also can effectively reduce the risk of osteoporosis and cancer.
Calcium element
?Traditional knowledge: dairy products
Food alternatives: beans and vegetables
Many people think that calcium must drink milk. In fact, there are many sources of calcium, the traditional Chinese diet, many are high calcium. Why not replace it with Chinese food?
Here are some high calcium foods:
20 grams of dried fish contains 250 milligrams of calcium; 150 grams of cooked spinach contains 225 milligrams of calcium; 280 grams of tofu contains 295 milligrams of calcium; a spoonful of sesame seeds contains 100 milligrams of calcium; 100 grams of tofu contains 288 milligrams of calcium; 20 grams of fungus contains 147 milligrams Calcium (a glass of milk contains 300 mg of calcium).
Iron element
Traditional knowledge: animal blood, lean meat, liver
Food alternative: whole grains
Iron mainly exists in animal foods, such as animal blood, lean meat, liver, etc., the harm caused by iron deficiency is multifaceted, iron deficiency anemia can cause loss of appetite, fatigue, weakness, but also affect the intelligence and Cognitive ability and so on.
Refuse animal blood, lean meat, liver you can get from the whole grains of iron, but its absorption rate is indeed lower than meat.
In addition, the iron must be assisted by vitamin C can be transformed into the form of iron needed for hematopoietic, so please eat some foods rich in iron and vitamin C, such as raisins, red dates, etc. Brown sugar is rich in iron, you can use brown sugar instead White sugar.
