What are the reasonable meals for vegetarians?

When eating a vegetarian diet, you need to pay attention to nutrition. A reasonable vegetarian diet is beneficial to your health. If you want to enjoy the benefits of a vegetarian diet, you must fully understand the nutritional mix of a vegetarian diet to avoid the risk of nutritional deficiencies.

There is a very easy to remember formula for a reasonable diet, which is: one, two, three, four, five, red, yellow, white, green and black.

1. It refers to one bag of soy milk in the morning and evening every day. Its main purpose is to supplement calcium.

2. It is 250~350 grams of carbohydrates, which is equivalent to 300~400 grams of staple food. For everyone, this 300~400 grams is not fixed. For example, young people who do physical work may need to eat 750 grams in one meal, while some girls with very light workloads may have enough staple food in one meal. You can adjust it according to the situation, which can also help control your weight. role.

Three, refers to three points of high protein. The protein should not be too much or too little, just the right amount. One serving is 100 grams of tofu or 25 grams of soybeans.

Four. What does it mean? Four sentences, that is, "Some are thick and some are fine, neither sweet nor salty. Three, four, five, seven or eight meals are full."

Fifth, that is 500 grams of vegetables and fruits (fruit foods). Equivalent to 400 grams of vegetables (vegetable food) and 100 grams of fruit. Supplementing vitamins and fiber can prevent cancer.

Let’s talk about “red, yellow, white, green and black”.

Red: including tomatoes, mulberries, jujubes, hawthorns, red apples, strawberries, etc. Red foods are rich in lycopene, carotene, iron and some amino acids. These foods contain a large amount of antioxidants, which can reduce the risk of chronic diseases such as cancer.

Yellow: mainly refers to soybeans, including beans and soy products, as well as yellow fruits and vegetables and eggs, such as soybean sprouts, daylilies, persimmons, citrus, pumpkins, bananas, etc. The advantage of yellow fruits and vegetables is that they are rich in two kinds of vitamins A and D, cellulose, and pectin, which can eliminate bacterial toxins and other harmful substances in the body, protect the gastrointestinal mucosa well, and are useful in preventing the occurrence of esophageal cancer, gastric cancer, intestinal cancer and other diseases. It has a certain effect.

White: including rice, sweet potato, yam, white radish, white fungus, white vinegar, dragon fruit, lily, wild rice, etc. Such foods are rich in starch, sugar, protein, etc. Many of them are staple foods. They can provide the body with many necessary nutrients, help improve the body's immunity and prevent the occurrence of tumors.

Green: mainly refers to green leafy vegetables and fruits, including celery, cucumber, spinach, green pepper, water spinach, mung beans, green tea, etc.

Green foods contain a lot of fiber, which can clean the intestines and stomach, prevent constipation, and reduce the incidence of rectal cancer. In addition, eating green vegetables regularly can help our bodies maintain acid-base balance and prevent cancer to a greater extent.

Black: refers to black foods with health care effects, such as mushrooms, black fungus, purple rice, black beans, black sesame seeds, seaweed, etc.