For the convenience of discussion, the following diet categories are defined here:
- Vegetarian-based diet-includes all the following categories from semi-vegetarian to vegan sweets (strict vegetarian)
- Semi-vegetarian-eat a small amount of meat
- Vegetarian Vegetarian – including milk and eggs prime ﹑ ﹑ plain milk and eggs prime ﹑ strict vegetarian
- Lacto-ovo-vegetarian-do not eat meat, but sometimes eat eggs and dairy products
- Lacto-vegetarian-do not eat meat and eggs, but sometimes eat dairy products
- Ovo-vegetarian-do not eat meat and dairy products, but sometimes eat eggs
- Strict Vegan-No meat, eggs, and dairy products
Although lactostin has existed almost since history, strict vegetarianism is a relatively new experiment. In Western society, it was not until the mid-1940s that this diet was systematically tried. So far, the attempt seems to be successful: in developed countries, the mortality rate of vegans is the same as that of meat eaters who lead a healthy life (referring to low alcohol and tobacco intake). 2 This death rate (the number of deaths per year before the age of ninety) is about 50% lower than that of the general public. 2 However, vegans can still further improve their health.
Nutrition for vegans
Recent small-scale studies have shown that vegans have the same or slightly lower bone mineral density than non-vegans.
Factors to prevent osteoporosis:
- Continuous weight-bearing exercise throughout your life is one of the most important factors.
- Get plenty of calcium, vitamin D, vitamin K, protein, potassium, magnesium and boron.
- Women should have proper estrogen levels.
Factors that cause osteoporosis:
- High intake of sodium and caffeine
- Too much or too little protein
Plants rich in calcium also provide other substances that help bone health: vitamin K in green leafy vegetables, vitamin C, potassium, and magnesium in orange juice with additives. There is also folic acid in green leafy vegetables, which is good for the heart. Beans, nuts, green leafy vegetables and non-citrus fruits are good sources of boron.
The calcium in kale, green broccoli, cabbage collard, and soy milk and calcium in milk are generally easily absorbed.
Calcium in Boca, Swiss chard, and beet leaves is not easily absorbed due to its high content of oxalate.
Many beverages that replace milk now have calcium, vitamin D and vitamin B12 added. Many orange juices and other juices have added calcium.
Alternate milk drinks with added calcium should be shaken slightly before drinking, as calcium may settle at the bottom.
If calcium tablets are eaten with iron, calcium tablets will hinder iron absorption.
The daily amount of calcium in food labels is 1,000 mg. Therefore, if a food label states that it contains 25% of the daily intake, it means that the food provides 250 mg of calcium.
Vegans may not have enough protein, if they…
In the following situations, vegans may lack protein. This can cause muscle tissue degradation and weakened immunity.
- Food intake did not get the energy required (not eating enough), for example ﹑ lack of appetite because the disease caused by anorexia nervosa ﹑ ﹑ depression poor or lose weight.
- Not including enough high-protein foods in the diet. You can also take Mega Bags. Occurs in the following situations:
- Only eat junk food like French fries, cola, etc.
- Think that protein is not important or do not eat high-protein foods (e.g. a diet that only eats fruits or raw food)
- Do not eat beans (you should eat other high-protein foods)
For vegan exercisers who are interested in protein requirements:
The latest information on vegetarian diet and exercise, athlete training and performance Author D. Enette Larson, master and registered dietitian.
For the daily recommended values of amino acids in plant foods and various amino acids.
Non-protein amino acids
Taurine and Carnitine
Taurine and carnitine are non-essential amino acids. They are mainly found in animal food. If you lack protein for a long time or suffer from metabolic diseases, appropriate supplementation of taurine and carnitine may be beneficial. In this case, you should consult a doctor. Most vegans do not need to worry about these two amino acids.
Non-vegetarians generally eat 40-70 mg of taurine and 100-300 mg of carnitine every day . Country Life’s “Vegetarian Support Country Multivitamin” contains 25 mg of taurine per tablet.
A taurine metabolism problem is related to migraine . If you have a migraine after starting a strict vegetarian diet, you can consider asking your doctor about how to supplement taurine.
Creatine is a combination of glycine, arginine, and methionine. Skeletal muscle uses creatine as a quick source of energy. The plant does not contain creatine. .
Vegetarian diet because there is no creatine (non-vegetarians generally eat two grams of creatine ), generally considered vegetarian athletes creatine supplementation is beneficial. The manufacturer states that creatine supplements are synthesized from non-animal products. Before supplementing creatine, vegetarian athletes should read related materials such as Larson’s article and the chapter on creatine in “Becoming Vegan