Eating vegetarian food for fitness in winter will make you fatter. What is the correct way to eat vegetarian food?

In recent years, vegetarianism, which refers to eating only vegetarian dishes and not meat, has experienced a period of rapid development.

According to the survey, the number of vegetarians in the United States has increased from 1% to 6%. In China, many people have also started to become vegetarians because of religious beliefs or for the sake of bodybuilding, weight loss, exercise, etc.

There are many different types of vegetarians.

Some are strict vegetarians who avoid eating foods made from animals such as poultry, beasts, fish and shrimp, such as meat, eggs, milk, cheese, honey and their by-products.

Some are lacto-ovo vegetarians who consume dairy and egg products to get the protein they need. Some vegetarians do not eat eggs or egg products, but consume milk and its related products, such as cheese, cream or yogurt.

For people who are losing weight or exercising with a vegetarian diet, eating salad or chicken breast may be a more ideal choice.

But some people may have had this experience: after eating salad for a while, their weight didn't change at all, or even gained weight. They suffered, didn't lose weight, and didn't get any cheaper. It was just a waste of time.

In fact, salad pairing is very particular. Common salads on the market may contain hidden pitfalls, causing weight gain instead of weight loss.

A US survey found that many salads have more calories than hamburgers. A salad containing grilled chicken, smoked bacon, cherry tomatoes, lettuce, blue cheese, eggs, and salad dressing may not look unhealthy, but it has 800 calories, which requires more than 2 hours of Pilates to burn off.

Many of these calories come from sauces, various dried fruits and fried high-fat proteins. Although these condiments can make the salad taste richer, they are hidden calorie bombs that will make you add a few pounds of weight without realizing it.

Studies have shown that if planned properly, a vegan diet can indeed bring some health benefits, such as lower cholesterol levels, reduced cardiovascular and cerebrovascular disease, reduced threat from parasites, and less burden on the gastrointestinal tract and kidneys.

However, if vegetarians do not pay attention to the combination of food, it may cause nutrient deficiencies and endanger their health.

For example, vitamin B12 is almost only found in animal foods. The vitamin B12 provided by spirulina and marine plants is inactive and poorly absorbed.

A vegetarian diet can easily lead to severe vitamin B12 deficiency, which can lead to special visual hallucinations.

Long-term vegetarians will have proprioception disorders in their limbs, which means that patients cannot feel the spatial position of their limbs. At the same time, the limb movement function will also be impaired. If there is a lack of visual assistance, especially in the dark, patients often cannot go up and down stairs and maintain balance on their own, and face many safety risks.

For adolescents who are in the growth and development period, long-term vegetarianism will lead to a lack of fat. Insufficient fat intake will affect the intellectual development of the brain and cause great harm to adolescents.

Medical reports have confirmed that women who often eat vegetarian food will have disordered estrogen secretion in their bodies, and in severe cases, they may even become infertile. Low estrogen secretion can cause delayed development of secondary sexual characteristics in girls during puberty, hinder the development of breasts and gonads, cause fertility problems in women of childbearing age, and make menopausal symptoms more obvious in women during menopause.

If vegetarians want to avoid such harm, they must learn the correct way to be a vegetarian, for example: replace animal fat with plant fat; replace meat protein with soy protein and combine it with grains; exercise more, get more sun, etc.

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First published: Science Popularization China Science Popularization Account "Dongdong Miao"