4 techniques for being good health vegetarian
During vegetarianism, choose a balanced and varied diet. To obtain important nutrients other than starch and fat. Whether it’s protein, calcium, B vitamins, vitamin D, omega-3 fatty acids, or iron. In which consumers can supplement nutrients that are often overlooked in each meal according to the following simple principles:
1. Eat at least 5 servings of fruits and vegetables per day.
One serving may be equivalent to bean sprouts, Chinese cabbage, morning glory, cabbage, kale or shiitake, 1 scoop of avocado or pear, an orange or a half persimmon. 1 small apple
2. more vegetarian cereals. Both from general grains less refined grains Or artificial grains.
such as soybeans, black sesame, white sesame, riceberry, brown rice, oats, wheat, barley, red beans or green beans. Which is considered a good source of many important minerals and vitamins for the body such as
Vitamins B1, 6, and 12 that contribute to metabolism or energy production in the body. Help in the formation of red blood cells And good for the nervous system and brain
Vitamin A is famous for eye care. The work of the immune system And cell growth
Iron is an essential component of red blood cells and zinc plays a role in many body processes.
3. Drink soy milk to replace the protein lost from eating meat and cow’s milk.
Because protein is an essential component of any organ in the body. Helps to strengthen and repair tissues And also helps to be full for a long time Therefore considered an indispensable nutrient The soy milk is cholesterol-free. Low in saturated fat, ready-to-drink soy milk is also available in a variety of formulas, such as fortified with minerals and vitamins like calcium, vitamin D and vitamin B12, doubling the protein content for people who exercise. Or reduce the amount of sugar to be healthy If anyone wants more nutritional value, they may choose a multi-grain soy milk.
4. Choose foods or products that contain good fats or unsaturated fatty acids.
That are good for heart health and body work processes. Especially omega-3 fatty acids such as olive oil, canola oil, avocado, soybean, chia seeds, etc.
Moreover Vegans should also be careful when eating artificial meats. Fried and fried foods Because they all contain a large amount of flour and oil If eaten for a long time, the body may get too much starch and fat. Including foods that are sweet, very salty, or with high salt content such as soy sauce, tofu or tofu Because of the risk of high blood pressure, diabetes or obesity, fruits and vegetables should also be washed thoroughly before cooking or eating. To prevent chemicals that may residue and cause harm to the body.
If it’s a vegan product with a nutrition label Always read the ingredients or ingredients in that product, choosing the right amount of sugar, fat and salt. This will help reduce the risk of obesity and chronic non-communicable diseases like diabetes. Hypertension Cardiovascular and kidney disease
However, even vegetarianism is actually good for the body. But if you eat incorrectly, it can turn out to be harmful to your health. And consumers must not forget to take care of themselves in many ways. Such as drinking 6-8 glasses of clean water per day, exercising regularly. Get enough sleep. Not drinking alcohol or smoking to enhance health to the next level People with food allergies or health problems. May always consult a doctor or dietitian before going vegetarian.