One, maigre nutrient part is good to health.
Turn to pure white diet to mean the nutriment in must using the food such as fruit, vegetable, legume, nut and seed inevitably to replace the pulp from typical mixture food kind the nutriment that offers with animal product, these alimental intake increase a likelihood to mean pure vegetarian daily absorbed certain nutrition part is very good to health.
2, maigre and OK reduce heart disease, 2 model the risk such as diabetic, cancer
A lot of research make clear, compare with mixture food photograph, pure white diet often contains more fiber, antioxidant, Potassium, folic acid and vitamin A, C and E. Pure white diet can help people maintain healthy heart even, reduce suffer from 2 model diabetic the risk with certain cancer.
3, unreasonable maigre cause inanition possibly also
However, after planning bad pure white food, the likelihood is brought about certain vitamin and mineral absorb inadequacy, include vitamin B12, calcic, iodine and iron.
Accordingly, the vegan must avoid to lack the provision of snack pure white of nutriment, abide by total provision food and drink however.
4, how to avoid common and maigre nutrition to lack an element
1, vitamin B12
B12 of vitamin of human body need will make DNA, red blood cell, certain nerve give pledge and pith scabbard, this is scabbard of protective nerval protection. The food that lacks vitamin B12 can bring about fatigue, be addicted to to sleep, giddy, heart-throb, lose weight and a lot of other and healthy complication.
With neurological concerned a few symptoms (call vitamin B12 neuropathic) include motion and feeling, memory to lose, mood change, consciousness is ambiguous, forgetful, depressed the problem with eyesight obstacle.
The flesh kind, milk and dairy produce contain rich vitamin B12, but the B12 intake that the vegan can pass origin of edible floral nutrition to ensure they keep enough. Vitamin B12 can discover in alga and plant, and be in grandma of soja of the dawdle of certain type, barmy, nut and fleshy substitute can a few discovery.
Vitamin B12 is added in the person's food (absorb the most easily) replenishers is OK also the absorbs a quantity to rise to comparative with the person that eat the meat level the vitamin.
2, calcic
Calcium grows to skeleton and maintain and heart, muscle and nerve function are crucial, the food that lacks calcium can increase the risk of osteoporosis, fracture and heart failure.
Because the food such as legume and spinach contains a lot ofoxalic acid, and the food such as nut, seed, cereal and bean products contains rich establish acid, accordingly the calcic demand of vegetarian can increase, these two kinds of acid can make calcium is absorbed decrease amount to 50 ％ .
One considers to make clear, the calcic intake of vegetarian and omnivorous animal is inferior. Soja of the bean curd that the calcic source that the vegan can count includes to be made with calcium sulfate, certain aggrandizement or nut grandma, legume and cereal.
3, iodic
Iodine condenses in thyroid gland, grow to producing health, the hormone that growth of central nervous system needs with metabolization adjustment place is thyroid element is crucial.
Iodic lack can be brought about strumous big, hypothyroidism or strumous. To the female, it also can increase abortion, stillbirth and congenital unusual risk.
Iodic main source is egg, dairy produce and seafood normally, but to pure vegetarian, the iodic content in their food depends on the iodic content in the plant, this depends on the iodic content that the plant grows in soil.
When the vegetable that grows in the soil that lacks iodine is eaten off, the likelihood needs compensatory iodine. Iodine is changed salt, algal the other and main source that be being suckled with aggrandizement soja or nut is iodine.
4, iron
Iron needs to produce haemoglobin in red blood cell, maintain healthy immune system in order to provide the energy that muscle function place requires. The food that is short of iron can be brought about be short of iron, this and immune force drop, cognitive function damage and children stunt are concerned.
In typical mixture food, the main source of iron is the flesh kind, fish and whole wheat grain. A person depends on from the rate that iron draws in food their iron condition, prandial the origin of medium iron content and iron is the iron of blood red element that comes from an animal still come from plant sex alimental to be not iron of blood red element.
The iron that comes from the plant origin such as cereal and vegetable is absorbed not easily, but add citric acid or other the food that contains a lot ofvitamin C is met the shape that is drawn translate into of iron of element of blame blood red more easily.
5, is pure white diet more healthy?
Sun Qi of professor of assistant of dietetics of communal and wholesome institute warns haing Buddha university say, although people often thinks pure white diet is healthy, but the circumstance is not always is such.
"If you eat pure white food, but ate a lot of chips, purificatory carbohydrate, be like white bread, rice. " he says, this is insalubrious. Besides avoid these food, he suggests to ensure fruit, vegetable and nut hold very large proportion in food.
Do not want to eliminate the flesh completely from inside food to those kind for the person, sun points out, the plant sex food that eats health still can offer such as to protect heart health and precaution 2 model diabetic wait for benefit.
So, if want completely maigre, must eat complete cereal, do not take delicate treatment maigre, even compensatory these microelement; To mixing food and drink for, eat vegetable fruit cereal more as far as possible kind give priority to, reduce carnivorous to absorb, complement appropriately.
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