素食主义者如何保持膳食平衡（How do vegetarians keep a balanced diet）.docVIP

素食主义者如何保持膳食平衡（How do vegetarians keep a balanced diet） I. different schools of vegetarianism: 1., you can eat dairy products and eggs, refuse to eat meat, fish and shellfish, which is the most vegetarian form. 2. refuse to eat meat, fish and eggs, you can eat dairy products. 3. refuse to eat meat, fish and dairy products, you can eat eggs. 4. refuse to eat meat, dairy products and eggs, you can eat fish. 5. refuse to eat meat, eggs and milk food, you can eat poultry. Two, the ten major hazards of vegetarian food and related suggestions 1. zinc deficiency: dietary zinc intake was lower in non vegetarians than in vegetarians. Lack of zinc can affect childrens development and affect immune function and libido. Since the bioavailability of zinc in plants is low, vegetarians should try to reach or exceed the recommended dietary intake of zinc. Suggestion: try to eat more soybean products, stone fruit or not fine Cereals, food, and mustard, etc., these foods are also rich in zinc. 2. vitamin B12 deficiency: vitamin B12 is essential for the hematopoietic process and the nervous system. Vitamin B12 is found almost exclusively in animal foods, and vitamin B12, which is supplied by spirulina, marine plants and fermented soy foods, is devoid of activity. Long term intake of pure vitamin causes serious vitamin B12 deficiency, and then there is a special visual illusion. Advice: use dark green vegetables + soy instead of vitamin B12. Because vitamin B12 mainly in animal foods, therefore, the lack of easy vegetarian vitamin B12, which lead to megaloblastic anemia, depression, memory loss, limb tremors and nervous system damage, hyperhomocysteinemia (increased risk of coronary heart disease). Add spinach, mustard, olives, carrots, these dark green vegetables, although the main source of vitamin, but these vegetables do not contain vitamin B12, long-term consumption will cause malnutrition. The best way is to put the commonly consumed vegetables and soy food collocation, because so