Previously, the body was powerless... Nutritionists challenged again "not eating meat for 2 weeks" to retain something big.

Is it healthier to eat vegetarian food or meat? A nutritionist Valerie Agyeman shared his two-week trial of not eating meat and eating "seafood vegetarian" in Goodhouse Keeping. Compared with previous experiences with full vegetarianism, he believes that it can be more vital and the focus is on paying attention to protein replenishment.

Ajiman started to eat vegetarian food at about 18 years old, first quit red meat, then slowly reduced poultry, and finally stopped the seafood and changed to plant-based diets, including vegetables, fruits, beans, tofu, whole grains, fruits, and eggs.

Later, she discovered a pattern: when she started eating plant-based diets, she felt very energetic, but after about a month, her energy began to drop, probably because of lack of iron; although iron supplements were helpful, I remember that once I took a small piece of filet mignon and immediately felt the difference in endurance. Later, she changed to the principle of "flexible vegetarianism" and ate meat at least once a month, but as much as possible, she should not exceed once a week. After

, in order to control the migraine pain, Ajiman tried to quit meat again, but finally realized that the best way to make himself feel is to maintain a balanced diet, including a small amount of meat. Therefore, this challenge tried not to eat meat for two weeks, and wanted to see what reaction the body would react.

The seafood that does not eat meat for two weeks. When the body was full of old energy, when it began to experiment, Ajiman's first few meals changed to plant-based diets, focusing on meatless salads and stir-fried vegetables. However, seafood is preserved because it is an important source of low-fat protein and Omega-3 fatty acids, and the main protein sources include seafood (fish, fish, black rosy and sausage), chicken eggs, rosy beans and rosy fruits.

Breakfast: fruit (orange, banana, raspberry, strawberry), high-protein, low-fat Grey quality, full-grain high-standard granular slices, low-fat milk (each cup contains more than 8 grams of protein).

Lunch and Dinner: Put all kinds of vegetables on half of the plate, and pair it with protein sources such as roasted fish. In addition, there are rosy mues with toasted bread and olives, tomato noodles, eggplant parmesan, and low-fat cheese. Two weeks later, Ajiman said that the energy status was still very good. This time there was no such decline in energy in the past, and the key was "balance". I used to be too strict and restricted myself from eating plants, which led to insufficient protein; but this time, by adding seafood, eggs and beans, I successfully maintained a high energy state.

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Health benefits of not eating meat

Ajiman points out that if professional doctors are consulted in advance and nutritional integrity is ensured, the ability to reduce meat or vegetarian diets may lead to multiple health benefits, including reducing the risk of severe illness, prolonging life and easier weight maintenance.

Is it safe to stop eating meat?

Ajiman said that as long as the plan is well planned, the answer is yes. The American Academy of Nutrition and Dietetics notes that vegetarian or whole plant-based diets can satisfy the human nutritional needs as long as they are arranged properly.

New York nutritionist Laura Iu said: "Eating more plant-based foods rich in nutrients, such as beans, beans and whole grains, not only supports kidney health, but also reduces systemic inflammation."

Protein is a key point to pay attention to when reducing meat intake. It is generally recommended that the daily intake be 0.8 grams per kilogram. For example, a woman weighing about 68 kg should take about 54 grams of protein per day. However, actual demand will also vary depending on age, weight, activity volume, overall health and whether you are pregnant.

Nutritionist Blatner supplemented: "Meat and poultry contain a variety of nutrients, especially protein, iron and irrig." If you choose to supplement from plant sources, it is recommended to eat beans, lentils, tofu, edamame, celery, fruit and seeds, and try to include one of them as a protein source in most meals.

If you don't eat seafood and want to eat Omega-3 fatty acids, you can change to flax seeds, flax seed oil or walnuts. In addition, chicken eggs are also nutrient-based super foods, containing high-quality protein, as well as important nutrients such as cystool, vitamin D, vitamin B6 and lactic.

The only thing that needs extra attention is vitamin B12, as it is only found in animal foods. Laura Iu suggests that "nutritional yeast with vitamin B12" can not only enhance nutrition but also increase flavor.

Funity is more important than extreme. Only by eating habits can you last longer

Eating a little less meat is not a short process, but a dietary journey. Nutritionist Blatner concluded: "Pursuing a plant-based diet does not mean that you must completely abandon animal protein. Nutrition is not a clear rule of black and white. Maintaining appropriate elasticity is the key to keeping your diet ethics for a long time."