无论将纯素饮食计划作为一种永久的生活方式选择,还是将肉类和乳制品从饮食中剔除,都是保持健康生活方式的好方法。但是,关键是要确保您摄取足够的维生素和营养以维持身体的适当平衡。

  1. 蛋白质:素食主义者和素食者最常被问到的问题之一是:“如果不吃肉,如何摄取蛋白质?”植物性蛋白质存在于蔬菜中,例如菠菜和豌豆、小扁豆、鹰嘴豆、豆类、坚果(各种形式-整个坚果、坚果黄油坚果奶)、大麻、发芽的谷物面包,以及肉类替代品,例如豆腐,素肉和天贝。
  2. :造骨钙来自柑橘类水果和果汁、非乳制牛奶以及深色的多叶绿色蔬菜,例如粗羽甘蓝、羽衣甘蓝、菠菜、白萝卜和芝麻菜。燕麦、大豆、杏仁、无花果、西兰花、豆类、豆腐和葵花籽也是很好的来源。
  3. Omega-3s: For non-fish eaters, omega-3s can be attained through seeds like flax, chia, and hemp, as well as beans, winter squash, leafy greens, seaweed, and nuts. IRON Spinach, Brussels sprouts, beans, lentils, brown rice, chickpeas, sesame seeds and tahini, quinoa, spirulina, plus dried fruits like peaches and raisins top the list of iron-rich vegan foods.
  4. Vitamix D & B12: Getting enough of these two essential vitamins can be tricky no matter what your diet, so it’s best to take a daily multivitamin to ensure you’re getting the recommended amount.