Eating only meat (poultry, livestock, fish, and shrimp) can easily cause constipation, not only constipation, but animal foods also lack some of the beneficial substances that plant foods can give to the body. In the long term, It is easy to cause nutritional imbalances and threaten health.
What kind of nutritional deficiencies will occur if you only eat meat but not fruits and vegetables?
Meat is indeed a nutrient-rich food. They are particularly outstanding and can provide rich high-quality proteins, such as eggs and milk. They are the highest-quality protein with the highest absorption rate. Their protein amino acid structure and ratio are very close to the human body, and the utilization rate is basically It can be fully utilized. The protein in eggs is also called “whole protein”, that is, the types and proportions of amino acids it gives can serve as a reference for other foods.
The protein absorption rate of most meats can also be as high as 94% or more. But relatively speaking, although plant-based foods are also rich in protein, most of them are “semi-complete proteins” and have lower absorption efficiency. They need to be matched with more types of vegetables to make up for amino acid types.
On the one hand, meat also contains more fat, cholesterol and other essential components of the body; meat can also provide more heme components, especially heme iron, which are more than the “non-heme iron” in plant-based foods. It also has a higher absorption rate, which can more effectively prevent iron deficiency anemia; in addition, meat lipids can help improve the color, aroma and taste of food and make the brain more satisfied.
However, in addition to the advantages of appeal, meat cannot be satisfied with the many functions that plant foods can give. E.g
Water-soluble vitamins, including vitamin C, some vitamins B (vitamins B1, B2, B6, B12)
Plant active ingredients, such as natural pigments, various antioxidant active substances, including anthocyanins, lycopene, carotene, chlorophyll, lutein, polyphenols, flavonoids, saponins, phytosterols, and so on.
Dietary fiber, plant roots, stems, leaves and other parts are rich in plant cell wall is a good source of dietary fiber, but animal food does not exist cell wall.
More minerals, especially potassium, phosphorus, and magnesium. Only the minerals of plant and animal food can complement each other to better meet the needs of all the minerals in our body.
Then why not constipation without eating fruits and vegetables?
As mentioned earlier, plant foods are richer in “dietary fiber” and they can provide more hydration. Dietary fiber is a substance that cannot be digested and absorbed by us, and will eventually be excreted along with food residues. However, the “tourism” process of dietary fiber in the human stomach is quite exciting. What can it do?
Special structure, which helps to absorb gastrointestinal dead corner debris
The shapes of dietary fibers are all branches and sticks. They can reach the dead ends of the gastrointestinal tract that are usually difficult to reach, adsorb some gastrointestinal debris, and have the effect of moistening the intestines and clearing the stomach.
Beneficial for improving intestinal microbial flora
Many water-soluble dietary fiber can be called in the gastrointestinal tract as a gastrointestinal beneficial bacteria food, make these fungi more active, promote gastrointestinal motility, and improve gastrointestinal health. They can also absorb harmful bacteria and protect the living space of beneficial bacteria. Many foreign studies have found that if you adhere to proper dietary fiber intake, you can improve the health of your intestinal flora. On the contrary, if you lack dietary fiber for a long time, the balance of your intestinal flora will change badly.
Can fill the bowel cavity and promote gastrointestinal motility
Dietary fiber can fill the intestinal cavity, especially water-soluble dietary fiber can absorb a lot of water. They can help promote gastrointestinal motility, enhance bowel movements, and make it easier for us to defecate.
Increase the volume of food residues or absorb water to keep food residues hydrated
Insoluble dietary fiber can help increase the volume of food residues, make the food residues rough, and increase the voids. This will not only help increase stool, but also prevent difficulty in defecation caused by dense and dry stools; water-soluble dietary fiber can absorb moisture , To prevent stool from staying in the large intestine for too long and being absorbed by a large amount of water, can maintain stool soft and soft.
Therefore, if there is a lack of dietary fiber intake for a long period of time, the food residues produced in our body will be dense and small in volume, and accumulation over a long period of time will promote defecation reflection. In this way, the large intestine will absorb more water in the stool and make the stool more It is easy to dry out, so the vicious cycle will make it more difficult to excrete the feces, which can easily lead to constipation.