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    Home > Food News > Food Articles > Vegetarian is difficult to balance nutrition, pregnant women and children should not be vegetarian

    Vegetarian is difficult to balance nutrition, pregnant women and children should not be vegetarian

    • Last Update: 2020-12-13
    • Source: Internet
    • Author: User
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    Original title: Vegetarian is difficult to balance nutrition, pregnant women and children should not be vegetarian
    " The biggest difference between the new vegetarians and the past is that the public for health reasons actively choose vegetarian food, rather than because of the external environment passive vegetarian. Liu Wei, vice president of the Capital Institute of Health Nutrition and Food, said in an interview with China Women's Daily and China Women's Network recently.
    recent years, neo-vegetarianism has become so popular around the world that it has jumped out of the simple "eat or not eat" inertial thinking and seen vegetarianism as an attitude towards life in order to achieve a clean-hearted health. Since the development of "vegetarian" culture, people's understanding and pursuit of "vegetarianism" is more based on the health aspect.
    Neau vegetarianism is not equal to simple withdrawal
    Liu said, religious beliefs, environmentalism, vegetarian habits developed from an early age and poverty are the four main causes of traditional vegetarianism. The change of new vegetarianism has led many vegetarians to pay more attention to how to balance nutrition under vegetarian food conditions at this stage. In the past, vegetarians' overall nutritional awareness was weak. "Strict vegetarians do not eat meat, protein, vitamin B12, iron, zinc, polyunsaturated fatty acids and other nutrients are relatively deficient, some vegetarians pale, gaunt, and even due to long-term vegetarian diet led to iron deficiency anemia."
    , a 30-year-old white-collar worker, told reporters: "We advocate new vegetarianism, in fact, we are looking for the best balanced diet, for whether or not to quit, in fact, there is no strict constraints." I also like big fish meat, milk tea, hot pot has no taboo, but after 30 years of age, the increase in work pressure so that I gradually appear some health problems, face acne, high blood sugar, poor sleep ... My metabolism has slowed down significantly, and eating too much greasy food is difficult to digest. So, Ms. Liu began to try vegetarian food, eat less or not eat meat, more micro-elements, weight, blood lipids, blood sugar slowly down, people also feel refreshed.
    children, adolescents and pregnant women should not be "vegetarian to the end
    the new vegetarianism, although increasingly popular, but not suitable for all groups of people. Gu Chuanling, One of China's first registered dietitians, said that there is no strict scientific definition of vegetarian groups in the industry, the key is based on respect for "beliefs, customs" and other factors, but from a nutritional point of view, infants, adolescents and pregnant women do not recommend long-term vegetarianism.
    children are vegetarian taboos and the diet should ensure that egg milk and soy products are available. "A lot of the important nutrients that children need for growth and development come from meat products. Therefore, infants and children are not recommended to be vegetarian, children should be vegetarian taboo. Liu said that if children have developed vegetarian habits due to the influence of family diet, special attention should be paid to calcium supplementation.
    "children are in a critical period of growth and development, the demand for calcium is high, 'egg milk' is a better nutritional combination. Gu Chuanling suggested that if the children's vegetarian meal in the milk supplement is limited, then each meal is best equipped with a moderate amount of soy products, staple food with omnime grains, vegetables added tofu silk, tofu skin and other soy products, can also be consumed in moderation of some fermented bean products, such as tofu milk, natto beans, soy meal, soy products are an important source of calcium.
    pregnant women should not be vegetarian for long periods of time to avoid iron deficiency and DHA. "Pregnant women are one of the major groups of iron deficiency, the body of plant-based food iron absorption, low utilization rate, if long-term vegetarian, may lead to increased anaemia in pregnant women." Gu Chuanling said that pregnant women do not recommend long-term vegetarian.
    protein-rich and polyunsaturated fatty acids are high in nuts, where the N3 series of polyunsaturated fatty acids can be converted into DHA, which is essential for the intellectual and visual development of the fetus. "Generally DHA needs to be obtained from deep-sea fish oil, and it is often more difficult to obtain these nutrients if you have more vegetarians." Gu Chuanling suggested that pregnant women should eat more flaxseed oil rich in α-flax acid, purple oil, walnut oil, etc. , which is also a way to supplement DHA.
    pregnant women should not be vegetarian for a long time, but it is not appropriate to "make up" meat. Gu Chuanling said that pregnant women overweight easily lead to excess fetal nutrition, high blood sugar, amnioidemia and other risks, so avoid "big complement." General post-pregnancy demand for iron, calcium will increase sharply, at this time, if the food supplement can not meet the needs of the body, should pay attention to appropriate calcium supplements, iron. She suggested that spinach, leeks, leeks, cabbage and other green leafy vegetables rich in calcium, pregnant women can eat more.
    young female vegetarians, calcium and iron should be properly supplemented. Young women, who make up a higher proportion of the vegetarian population, should pay attention to calcium and iron supplementation in their diet. "Women who lose iron during menstruation, pregnancy, and after child-rearing are highly susceptible to anemia in female vegetarians." Gu Chuanling suggested that the high content of vitamin C in fruits, can promote the absorption of iron in plant-based foods, women must ensure the amount of fresh fruits and vegetables in vegetarian meals, every day to have 300 grams to 500 grams of vegetables, 200 grams to 400 grams of fruit.
    vegetarians should follow four "health principles
    "vegetarian is difficult to achieve nutritional balance." Gu Chuanling admitted that for non-nutritional professional groups of vegetarians, the most vulnerable to micronutrient supplements, on the one hand, because vegetarian meals are very demanding, non-professionals do not have the relevant knowledge reserves and rich experience; "Without simple and efficient vegetarianism, the current popular light food, meal replacement is not entirely vegetarian, for example, some meal powder added whey protein, this is not a vegetarian ingredient, nor can it be used as a substitute for vegetarian food." Gu Chuanling said.
    For older people who are over-weight-loss, overworked, or deliberately "old and thin," "the main nutritional problem is a lack of protein, polyunsaturated fatty acids, iron, zinc, and vitamin B12, all of which are low in vegetarian diets." Liu reminded that simple vegetarianism can lead to more health problems, vegetarians should follow the following four "health principles":
    1. adhere to food classification. Try adding 1/3 of the coarse grains to your staple food to avoid or alleviate the high blood sugar problems caused by excessive use of fine grains.
    2. Quantify fruits and vegetables. It is best to have more than 500 grams of vegetables per day, of which dark vegetables need to account for more than 50%.
    . Eat meat in moderation. The amount of livestock and poultry meat required every day is the size and thickness of one of my palms, try to choose white meat (fish and shrimp, seafood, etc.).
    4. Control oil salts. Daily oil intake of 25 to 30 grams, salt intake should not exceed 6 grams, less or no MSG, taste very fresh, soy sauce containing additives and other seasonings.
    "For children and adolescents, there is also a key principle is to eliminate 'sweet drinks', which are now too sugary and have become an important cause of obesity and diabetes among adolescents." "Liu suggests that without a professional dietitian tailoring a nutritious meal, it's best for women not to easily follow the popular online red vegetarian diet, light eating recipes, etc., because everyone's body stage and condition are different." It is best to follow the principles of a scientific diet, pay attention to a balanced and comprehensive diet, supplement with the nutrients you need, and identify your taboo foods. "
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