When it comes to iron supplements, they think of pig livers, and when they mention calcium, they come out with milk. Many people will have such fixed impressions. Perhaps you have never noticed that these nutrients actually exist in a variety of foods and different foods. "mix and match" with eating, nourishing the effect may be better.
Protein is not only in the meat, there are many soy products.
Protein is an important nutrient for maintaining health. If it is not taken enough, it will reduce physical strength and weaken resistance. "More protein to eat meat," many fitness people often hang this sentence. Indeed, lean meat is a good source of protein, but meat, especially red meat, saturated fatty acids, cholesterol levels are not low, eating too much may also increase the risk of chronic diseases such as hyperlipidemia and obesity. Replacing red meat with soy protein-rich soy products is a good choice, because soy products are rich in vegetable protein, which is a complete protein that is comparable to animal protein and contains no saturated fatty acids.
Nuts, beans can add fat.
Excessive intake of animal fat may make one fat, especially the unsaturated fatty acids and cholesterol in meat, which can cause adverse effects on the human body. However, fat is an important nutrient for the maintenance of human physiology, and it cannot be lacking. Therefore, it may be possible to use vegetable fats such as vegetable oils, beans, soy products, nuts and so on. Not only can we avoid the above concerns, but it is also rich in unsaturated fatty acids, which can prevent diseases such as cardiovascular diseases to some extent. In addition, these beans also contain “isoflavonoids†that help prevent menopausal symptoms.
Sesame and dried fish contain calcium.
When it comes to supplementing calcium, many people will think of milk. Milk is indeed a good source of calcium, but in fact, many of the calcium of food does not lose milk. Try these high-calcium foods, you can "mix and match" to eat: such as 20 grams of dried fish contains about 250 milligrams of calcium; 150 grams of cooked spinach contains about 225 milligrams of calcium; 280 grams of tofu contains about 295 milligrams of calcium; a spoonful of sesame contains 100 mg of calcium (a cup of milk contains 300 mg of calcium).
Grains are made up of iron and do not have to eat lean meat and liver.
Iron deficiency can cause many harms to the human body. Iron deficiency anaemia can cause loss of appetite, fatigue, and weakness. Iron is mainly found in animal foods such as lean meat and liver. However, people who do not like to eat meat and liver can eat whole grains, but their absorption rate is actually lower than that of meat. In addition, vitamin C can promote the absorption of iron, you can eat more at the same time rich in iron and vitamin C foods, such as raisins, red dates.
Peanuts and walnuts contain zinc and do not lose fish and meat.
Zinc is a kind of trace element. Zinc can promote the development of children's brain and intelligence. It can also promote the proliferation and vitality of lymphocytes, prevent bacteria, and promote wound healing. The content of zinc in meat and fish is high, but some beans and nuts have zinc levels comparable to those of peanuts, almonds, walnuts, and hazelnuts.