素食者最容易引起必需氨基酸、钙、锌、铁和维生素B_2、B_(12)、D等营养素的缺乏。那么,怎样才能预防这些缺乏呢? ●减少高热量、低营养价值的精细食物,尽可能代之以粗粮、杂粮,以此提供更多的营养物质来满足人体生理的各种需要。 ●用高蛋白的豆类,坚果等食物作为蛋白质供给源,将几种限制性氨基酸的不同的食物混合食用,使相对不足的 Vegetarians most likely cause the lack of essential amino acids, calcium, zinc, iron and vitamin B_2, B_ (12), D and other nutrients. So, how to prevent these deficiencies? ● Reduce high calorie, low nutritional value of fine foods, as far as possible replaced by coarse grains, cereals, in order to provide more nutrients to meet the various needs of human physiology. ● Use high-protein foods such as beans and nuts as the protein source, mix different foods of several limiting amino acids, and make the relative insufficiency