Nutritionists say that in addition to having less protein, vegetable meals can easily cause nutritional deficiency and muscle loss, too much starchy ingredients and less fat are also hidden dietary traps. (Photo taken from He Yilin’s Facebook)
Ye Libin/Reviewed Edit
[Health Channel/Comprehensive Report]With the rising awareness of environmental protection and health, many people have begun to choose vegetables, thinking that it is not only beneficial to the body, but also helps lose weight, but is it really healthier than animal diet? Nutritionist He Yilin pointed out that in fact, vegetable meals may not be as healthy as you imagined. In addition to the lack of protein, which can easily cause nutritional deficiency and muscle loss, too much starch and less fat on the plate can also cause eating too much carbohydrate and easily hungry, which increases the chance of eating snacks or snacks.
He Yilin on Facebook page “He Yilin Nutritionist “A post stated that if you see “vegetable bento” or “vegetable meals” outside, you will feel particularly healthy? But it is not the case. The advantage of vegetable meals is that there are a variety of vegetable choices, which can increase fiber and vitamin intake, but there are also four major dietary traps that must be paid attention to in order to make the meal more balanced.
โInsufficient protein:There may be only a small amount of tofu, bean skin and other ingredients that have protein. Over the long term, the body will easily be insufficient in nutrition and lose muscle.
โOverdose of starch:Sometimes, in addition to a whole box of white rice, there are also starch ingredients such as pumpkin, corn, sweet potato, lotus root, etc. as side dishes. If you eat them all, you will easily consume too much starch.
โInsufficient oil:Most of them may be boiled or lettuce, which is prone to lack of oil, which may lead to constipation, hormone imbalance or rough skin.
โNot easy to fill:Because of insufficient oil and protein, you will feel less full or feel hungry after eating, which will easily increase the chance of wanting to eat extra snacks.
Nutritionists point out that due to insufficient oil and protein in vegetables, they will feel less full after eating, or they will feel hungry quickly, which will easily increase the chance of wanting to eat extra snacks; situational results. (Picture taken from freepik)
In addition, He Yilin onceFacebook pageThe article pointed out that as for vegetarians, they should also pay attention to the fact that their diet is prone to unbalanced and are prone to deficiency of the following vitamins:
โVitamin B12:Almost all of them are available in animal foods, so those who eat vegetarian food can take it from eggs and milk. If you eat vegetarian food, it is recommended that you can supplement it.
โOmega-3 fatty acids:Nuts, flaxseed oil, chia seeds.
โIron:Red amaranth, red phoenix, black sesame, and egg yolk all contain iron. Vitamin C can help absorb iron. You can eat fruits rich in vitamin C after a meal.
โZinc:Walnuts, cashews, pumpkin seeds.
โCalcium:Milk, plate tofu, dried tofu, black sesame, dark green vegetables.
โVitamin D:Egg yolks and dried mushrooms are foods containing vitamin D. Being sun-dried can also help vitamin D production. However, body conversion efficiency, absorption, and skin tone will all have an impact, so supplements can also be considered to be more helpful.
In addition, He Yilin added that since iron, zinc and calcium are easily reduced by oxalic acid and phytic acid in plants, and the absorption efficiency of plant-based foods is not as good as that of animal nature, additional supplements can also be considered.
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