There are many vegetarians in Taiwan, and it is estimated that about 14% of the population in China are vegetarians. Vegetarian culture has also made Taiwan vegetarian restaurants abound, and Taiwan was once rated as the "Top Ten Vegetarian Fri...
There are many vegetarians in Taiwan, and it is estimated that about 14% of the population in China are vegetarians. Vegetarian culture has also made Taiwan vegetarian restaurants abound, and Taiwan was once rated as the "Top Ten Vegetarian Friendly Cities in the World" by CNN TV. However, if vegetarians do not take balanced food, they may fall into risk of nutritional deficiency.
Xiyin, a nutritionist at the Tumor Center of Dalin Ciqi Hospital in Chiayi, said that people with all vegetarians are most likely to lack vitamin B12, which will affect hematopoietic function and may also harm the nervous system. If nine major symptoms occur, medical treatment should be cleared to see if B12 is lacking, and it can be improved by adjusting diet or taking supplements.
{9B12 is a water-soluble vitamin called "hematopoietic amine" and is one of the 13 essential vitamins in the human body. B12 can help the development and maturation of red blood cells, and at the same time it also has the function of repairing the nerves. B12 is also an essential nutrient for pregnant women and fetal health. If a woman lacks B12 during pregnancy, the fetus will have higher risks of neuronal defects, a lighter birth weight, and pregnant women will also be prone to miscarriage or premature birth.
Xi Siyin said that humans do not have the ability to synthesize B12 by themselves and need to be fed through food.缺乏B12者，容易出現九大症狀，如容易疲勞、情緒起伏大、食欲不振、心跳加快、手腳麻痺、口腔潰爛、呼吸急促、皮膚變黃、認知障礙等。
The daily intake of vitamin B12 is 2.4 micrograms.In food, meat and plants contain B12, but the B12 provided by meat is easier to be absorbed by humans, which makes it difficult for vegetarians to get enough B12. According to the National Health Administration, healthy adults should consume 2.4 micrograms of vitamin B12 per day.
According to the nutritional survey, 100 grams of plate tendon beef contains 3.8 micrograms of vitamin B12, 100 grams of pig liver, 4.2 micrograms of 100 grams of beef muscle slices, 2.5 to 3.5 micrograms of 100 grams of fish slices, about 85 micrograms of 100 grams of clam meat, and 54 micrograms of 100 grams of dried fish. Meat and seafood are rich in B12.
The water-soluble B12 processing process is prone to loss, and vegetarians cannot rely on algae to take it.Among non-meat foods, seaweed has the highest B12 content, with 6.5 micrograms per 10 grams and about 3.1 micrograms of seaweed. However, Feng Siyin said that although the B12 content of seaweed and seaweed is high, water-soluble B12 is easily lost during the processing process; in addition, B12 needs to be absorbed by gastric acid stimulation. If the kidney function is poor or the gastric acid secretion is insufficient, such as the elderly, the efficiency of absorbing B12 will be worse.
In addition, studies have pointed out that B12 in algae is not a true B12 structure, so it is recommended that all veterinarians should not simply reliably take B12 from algae.
It is recommended to change to eumatin, or choose plant milk with B12 added.Xi Siyin said that if vegetarians experience symptoms of B12 deficiency, it is recommended to go to the hospital to see if B12 is really lacking by blood extraction; if it is determined to be lacking, it is recommended to try to adjust the diet and change to egg custard. Each serving of egg contains about 0.8 micrograms of B12 and a cup of milk contains about 0.6 micrograms. Take B12 from the milk, drink about 2 cups a day, and match it with other diets. Some of the plant milks currently have B12 added to assist in replenishment.
You can eat nutrients with B12 added to enhance the grains, or doctors suggest taking supplements.If you cannot accept eumatoid ginger, it is recommended to eat nutritious yeast powder. However, each person's absorption efficiency varies, and the effect varies from person to person. In addition, you can also eat more nutrient enhancement grains with B12 added. From grain slices or wheat slices imported from the United States and Canada, you will often indicate that the nutrient enhancement grains with about 30 grams are about 0.3 micrograms of B12. If you want to eat 2.4 micrograms of B12 every day, you need to eat about 240 grams of grain slices and you have to eat three bowls of white rice. Therefore, it is best to use other foods containing B12.
If you are worried about the current dietary situation and supplementing sufficient B12, Feng Siyin said that if the doctor suggests, you can take B12 supplement alone, or combine vitamin B group to achieve the effect of taking enough B12 per day in the human body. {twenty three} {twenty four}
Responsible editor: Gu Zihuan
