Uneven nutrition for eating pure vegetarian food? Will soybean increase the risk of breast cancer? 5 myths about plant-based diets in the US Nutrition Association

More and more studies have pointed out that adopting a vegetarian diet is beneficial to the health of the body, and the public can gradually accept this diet concept. In fact, some people have begun to reduce meat intake, but there will inevitably be doubts about whether vegetarian or pure vegetarian diet is healthy. Nutrition studies will indicate that appropriate vegetarian diets, including pure vegetarian, are healthy and nutritious for the body, and can prevent and treat certain diseases.

The American Nutrition Association lists 5 myths about plant-based diets: Myth 1: It is difficult to obtain enough protein by adopting vegetarian and pure vegetarian diets. Meat has become synonymous with protein. Despite this, through a variety of diets, you can easily obtain enough protein even if you don’t eat meat. Plant-based proteins usually contain more dietary fiber and less fat than animal protein sources, two of which are keys to maintaining a healthy diet.

Plant-based protein sources: beans (yellow beans, lentils, peas and peanuts), bean products, all grains, fruits and seeds. For vegetarians with milk eggs, low-fat or fat milk products and chicken eggs are also important sources of protein.

Myth 2: Maintain strong bones, and the diet must contain dairy products and dairy products. It is not the only food that helps to establish and protect strong bones. Bone health requires a variety of nutrients, including calcium, vitamin D and protein. Kale, green cauliflower, green cauliflower, green cauliflower, calcium-containing tofu and strengthened beans, etc., many plant-based foods contain calcium. Spinach has a higher calcium content, but the oxalic acid salt content is also very high, which will reduce the absorption of calcium and can absorb other green vegetables to promote the absorption of calcium.

Enhanced foods and beverages such as plant-based milk, ready-to-eat grains and 100% juice can also be obtained from calcium and vitamin D. In addition to eating, yoga, running, brisk walking and weight training are also helpful in increasing bone strength.

Myth 3: Eating soybeans can increase the risk of breast cancer. For pure vegetarians and vegetarians, adding enhanced soy products to your diet is a simple way to meet protein and calcification needs. There is still no evidence that soybeans can cause cancer, and regardless of dietary preferences, diversity is a key. Transforming animal protein into soy is a great way to increase dietary diversity. There are fewer sources of processing, such as fermented black beans, edamame and tofu.

Myth 4: Vegetarianism is not suitable for pregnant, childhood or sportsmen vegetarian or pure vegetarian diets, which can meet the nutritional needs of all stages of life, including pregnancy and lactation, childhood and participating in competitive sports. During pregnancy, more iron is needed, but the iron absorption from plants is poor. Pregnant women should eat more iron-rich foods, as well as vitamin C foods to help absorb. They can also discuss with doctors whether additional nutrients are needed.

For babies and teenagers, vegetarian diet can maintain normal growth. Like adults, children with purebred protein may have higher protein requirements due to the way they digest plant protein. However, diets provide adequate heat and food versatility, which usually allow adequate nutrition.

Most athletes need to increase energy, protein and nutrients for optimal performance, and can still obtain the required nutrients from plant-based sources, just make proper planning on the diet menu.

Myth 5: Eating a certain food is vegetarian only means that it is beneficial to health. Taking vegetarian food is not automatic. It is equivalent to physical health. Dried pork, potato chips and sweet malt slices may be vegetarian foods, but may also contain a lot of sugar or ginger. It is very convenient to eat vegetarian food now, including processed foods such as vegetarian Hanbao, but the less processed foods in the diet should account for most of the vegetarian food. The best choice for your diet is to eat more vegetables, fruits, whole maize and lean protein.