Is the lack of cerebral blood supply related to eating vegetarian food?

There is no necessary relationship, the key is to pay attention to the intake of high-quality protein, n-3 fatty acids, iron and other nutrients.

First of all, it is suggested to pay attention to the topic of vegetarianism in "Zhihu" community, and Baidu Post Bar "Vegetarianism".

Compared with omnivores, vegetarianism has many health advantages. Vegetarians often have lower body mass index (BMI), low density lipoprotein cholesterol (LDL), blood pressure, oxidative stress level and better blood sugar control, which can reduce the risk of ischemic heart disease, hypertension, type 2 diabetes, obesity and some cancers. Mainly because vegetarians tend to consume more phytochemicals such as dietary fiber, potassium, magnesium, vitamins C and E, folic acid, carotenoids, flavonoids and so on, and less saturated fat and cholesterol. Secondly, due to biomagnification, the residual amount of environmental pollutants in plant food is much lower than that in animal food.

However, protein, n-3 fatty acids, vitamin B 12, vitamin D, iron, zinc, calcium and other nutrients are often higher or more easily absorbed in animal foods. Only under the premise of ensuring balanced nutrition can the health advantages of vegetarianism be fully reflected, otherwise it will be counterproductive, and vegetarians need to pay more attention to a reasonable diet and balanced nutrition. Vegetarians are mainly divided into two types: vegan and whey protein, and the latter is easier to ensure a balanced nutrition.

Ten principles of balanced vegetarianism (refer to the latest 20 16 version of Dietary Guidelines for China Residents; The recommended intake of food is the weight of edible parts):

1, thickness of staple food collocation

Compared with refined white rice flour, unprocessed whole grains retain the nutritional essence of grains and contain more B vitamins and minerals. However, the whole grain food tastes bad, so it needs to be cooked reasonably or eaten with other foods, such as corn porridge, buckwheat porridge, longan oatmeal porridge, barley red bean porridge, millet mung bean porridge and so on.

It is suggested that vegans should consume 250 ~ 400g of cereals every day (including coarse grains, miscellaneous beans 120 ~ 200g, potatoes and taro 50 ~ 125g). The population of whey protein is 225-350g (whole grains and miscellaneous beans 100- 150g, potatoes and taro 50- 125g).

2. Eat enough soybeans and their products.

Include soybeans and black beans, which are rich in high-quality protein, polyunsaturated fatty acids, B vitamins and minerals, and a variety of healthy bioactive substances such as soybean isoflavones, soybean sterols and soybean lecithin.

It is recommended that vegans consume 50-80g or equivalent soy products and 5- 10g fermented soy products every day. 25 ~ 60g whey protein crowd.

50 grams of soybeans converted into bean products are equivalent to 750 grams of soybean milk, 300 grams of south tofu, 150 grams of north tofu, 125 grams of dried tofu, 125 grams of vegetarian chicken, 75 grams of thousand pieces, 40 grams of yuba and so on.

Fermented bean products are bean products made from soybeans by microbial fermentation, including fermented bean curd, fermented soybean, stinky tofu, sour soybean milk, soybean paste, soy sauce and so on. They contain more B vitamins and minerals, but the salt content is often high, so they should be eaten in moderation.

3, often eat nut seeds, mushrooms and seaweed

Nut seeds can not only be used as a supplementary source of protein, but also a good supplementary source of polyunsaturated fatty acids, vitamins and minerals, but they are high in fat and should be eaten in moderation.

It is recommended that vegans consume 20~30 grams of nut seeds every day; The population of whey protein is 15 ~ 25g.

Mushrooms and seaweed are rich in B vitamins and minerals, as well as a variety of healthy bioactive substances, such as fungal polysaccharides and seaweed polysaccharides. Sun-dried mushrooms also contain vitamin D, and some seaweeds also contain active vitamins B 12 and n-3 polyunsaturated fatty acids.

Vegetarians are advised to consume 5 ~ 10g (dry weight) of mushrooms and seaweed every day.

Vegetarians also need to eat enough vegetables and fruits.

It is best to have vegetables for dinner, and ensure that you consume 300~500 grams of vegetables every day. The nutritional value of dark vegetables is higher, accounting for at least 1/2 of the total.

Eat fruit every day and ensure that you consume 200~350 grams of fresh fruit every day. Fruit juice can't replace fresh fruit.

5, fully meet the needs of vitamin B 12.

Although milk and some seaweed (such as Porphyra yezoensis in the south of China, which is also the raw material of seaweed) contain active vitamin B 12, fermented bean products may also contain active vitamin B 12, but it is difficult to fully meet the demand of vitamin B 12. The most reliable source of non-animal vitamin B 12 is fortified food (including nutritional yeast, which can be purchased online). Even non-vegetarians over 50 need vitamin B 12. Developed countries in Europe and America usually have abundant nutritionally fortified vegan foods, but they are rarely seen in China. The reserve of vitamin B 12 in the body can usually last for 3 to 6 years, and homocysteine (Hcy) is one of the sensitive indicators of vitamin B 12 deficiency in the body.

6. Choose edible oil rich in α -linolenic acid.

Include perilla seed oil, linseed oil, etc. , but not suitable for high-temperature cooking, suitable for cold salad, or drenched after cooking.

Double-low rapeseed oil, soybean oil, camellia oil and olive oil should be used for daily high-temperature cooking (virgin olive oil is not suitable for high-temperature cooking), among which double-low rapeseed oil and soybean oil also contain α -linolenic acid.

Coconut oil and palm oil are best for frying.

7. Eat more foods rich in iron: sesame paste, hazelnut, bean paste, fermented bean curd, soy sauce, bean paste, curry powder, Chili powder, yeast, mustard, aged vinegar, seabuckthorn, raisins, strawberries, lentils, soybeans, cowpeas, highland barley, lotus root starch, naked oats and adzuki beans.

Mix with foods rich in vitamin C to promote iron absorption: Rosa roxburghii, Fructus Jujubae, Fructus Jujubae, Fructus Hippophae, Blackcurrant, Kiwi, Strawberry, Papaya, Longan, Litchi, Orange, Persimmon, Melon, Citrus, Grape, Pomelo, Mango, Pineapple, Gynostemma pentaphyllum, Kale, Cauliflower, Pepper, Pea Seedlings and Rapeseed.

It is suggested to choose iron fortified soy sauce and iron pot.

The time for drinking tea and coffee should be at least one hour away from the meal time, so as not to hinder the absorption of iron.

8. Eat foods rich in zinc: pumpkin seeds, watermelon seeds, pecans, black sesame seeds, hazelnuts, pine nuts, almonds, cashews, black beans, soybeans, chickpeas, edamame, broad beans, Toona sinensis, Agrocybe aegerita, white mushrooms, mushrooms, leeks, peas, garlic moss and mulberries.

Soaking/germination/fermentation of whole grains, beans and seeds rich in phytic acid can improve the absorption rate of zinc.

9. Eat foods rich in calcium: sesame paste, hazelnuts, almonds, bean products, chickpeas, milk, cauliflower, shepherd's purse, carrot tassels, kelp, potherb mustard, sweet potato leaves, rape (white), Chinese kale, coriander, Toona sinensis and Undaria pinnatifida.

Blanch vegetables rich in oxalic acid (including spinach, amaranth, beet, bamboo shoot, water bamboo, bracken, water spinach, auricularia auricula and cowhide) to improve calcium absorption.

Vegetarians should pay more attention to regular sun exposure in order to get enough vitamin D. It is suggested that they should be exposed to the sun at least 2-3 times a week for10-30 minutes each time, and it is best not to wear glasses or apply sunscreen every day.

10, vegetarians also need to limit the intake of salt, oil and sugar.

No more than 6 grams of salt, 20-30 grams of edible oil and 50 grams of sugar per day, preferably below 25 grams.

Try to use cooking methods such as steaming, boiling and quick frying to keep the original flavor and nutrients of food to the maximum extent.

Attached:

Vegetarian pagoda

It is not necessary to arrange meals strictly according to the dietary pagoda every day, but within a period of time, such as a week, the average intake of various foods should try to reach the recommended amount.

Su Jun

20-30g of edible oil, 5-6g of salt and below 25-50g of added sugar.

50-80g of soybean (5 5- 10/0g of fermented bean products) and 20-30g of nut kernel.

300-500g of vegetables (dry weight of bacteria and algae 5 5- 10/0g) and 200-350g of fruits.

250-400g of cereal potatoes (including whole-grain miscellaneous beans 120-200g and fresh weight of potato and taro 50- 125g).

Milk egg element

20-30g of edible oil, 5-6g of salt and below 25-50g of added sugar.

300g milk and 40-50g eggs (about one).

25-60g of soybean (fermented bean product 5 5- 10/0g) and nut seed15-20g.

300-500g of vegetables (dry weight of bacteria and algae 5 5- 10/0g) and 200-350g of fruits.

225-350g whole-grain potatoes (including whole-grain miscellaneous beans 100- 150g, fresh potatoes and taro 50- 125g).

A rich source of key nutrients

protein

Yeast (dry), soybean, egg, milk, miscellaneous beans, wheat germ, quinoa, buckwheat, naked oats, oats, chestnuts, lotus seeds (dry), pumpkin seeds, watermelon seeds, walnuts, pine nuts, edamame, peas, cauliflower and avocado.

α -linolenic acid

Perilla seed, chia seed, flaxseed and its edible oil, double-low rapeseed oil/mustard rapeseed oil, walnut, kidney bean, quinoa, grape leaf, sweet pepper, radish bud, soybean sprout, edamame, kale, spinach and avocado.

Pre-vitamin A carotenoid

Sweet potato, carrot, spinach, pumpkin, coriander, lettuce (leaf lettuce), coriander leaves, beet leaves, water spinach, laver (fresh), Chinese cabbage, watercress, mustard (lobular), amaranth leaves, cantaloupe.

Vitamin B 12

Fortified food (including nutritional yeast), supplements, milk, Porphyra yezoensis (seaweed)

vitamin C

Rosa roxburghii, Zizyphus jujuba, Fructus Hippophae, Blackcurrant, Kiwi, Strawberry, Papaya, Longan, Litchi, Orange, Persimmon, Melon, Citrus, Grape, Grape, Mango, Pineapple, Cabbage, Broccoli, Pepper, Pea Seedlings, Rapeseed, Broccoli and Sweet Potato Leaves.

cypridopathy

Sun exposure, fortified foods, supplements, dried mushrooms.

iron

Sesame paste, hazelnut, bean paste, fermented bean curd, soy sauce, bean paste, curry powder, Chili powder, yeast, mustard, aged vinegar, Hippophae rhamnoides, raisins, strawberries, lentils, soybeans, cowpeas, highland barley, lotus root starch, naked oats, adzuki beans, sorghum, mung beans, buckwheat, etc.

zinc (Zn)

Pumpkin seeds, watermelon seeds, pecans, black sesame seeds, hazelnuts, pine nuts, almonds, cashews, black beans, soybeans, chickpeas, edamame, broad beans, Toona sinensis, Agrocybe aegerita, white mushrooms, mushrooms, leeks, peas, garlic sprouts, dried mulberries, fresh dates and figs.

calcium (Ca)

Sesame paste, hazelnut, almond, bean products, chickpea, milk, cauliflower, shepherd's purse, carrot tassel, kelp, potherb mustard, sweet potato leaves, Brassica napus, kale, coriander, Toona sinensis, Undaria pinnatifida, Chinese cabbage, cabbage, cabbage, cabbage, cabbage, cabbage.

selenium

Selenium-enriched foods, Brazil nuts, mustard, cashew nuts, almonds, pumpkin seeds, watermelon seeds, almonds, soy sauce, bean paste, kelp, Tricholoma matsutake, white mushrooms, mushrooms, cauliflower, Chinese cabbage, garlic (purple skin), green onions (red skin), mulberries, eggs, etc.

iodine

Iodized salt and algae (content difference)