How is vegetarian right?

Fasting should ensure 4 nutritional groups to avoid deficiency and reduce the risk of heart disease, diabetes, cancer .

Dr. Nguyen Trong Hung, National Institute of Nutrition, said the daily diet needs to ensure 4 nutrition groups.

1. The first is sugar powder in rice, potatoes, corn, wheat and grains.
2. The second is protein, there are many in beans.
3. The third is fat from oilseeds such as soybeans, sesame, peanuts, sunflower seeds, gac seeds .
4. The other group is vitamins and minerals found in vegetables, fruits and fruits.

A reasonable diet, whether salty or vegetarian, requires a good ratio of carbohydrate, fat and protein. In it, about 55 to 60% of energy from carbohydrates, less than 30% is fat and 10 to 15% protein. At the same time, essential amino acids, vitamins, minerals . must also be ensured.

According to Dr. Hung, vegetarians can absolutely ensure nutrition if they know how to eat well. Therefore, it is recommended to get enough protein through beans such as peas, cowpea, soy products such as tofu, soybean. Supplementing calcium from dark green vegetables such as cabbage, broccoli; iron and zinc in green vegetables such as cabbage, cabbage, spinach, broccoli or nuts such as almonds, whole grains.

Combine vegetables, tubers, fruits and starches from nuts to provide adequate fiber, prevent constipation.(Photo: Health).

In vegetarian menu, brown rice can be used to replace white rice. Brown rice is rich in vitamins B group (B1, B3, B6), vitamin E, magnesium, manganese, iron and fiber. In particular, vitamin B1 and fiber are much higher in quality than regular white rice thanks to the retention of the rice husk of the grain. Soybeans are widely used in vegetarian diets. They contain saturated fat and protein.

Vegetarian pregnant women should add plenty of fruits and vegetables, at least 5 parts per day, without added sugar. Using milk, dairy products such as cheese, yogurt, and other foods are supplemented with vitamins and minerals (including calcium). For starchy foods, choose whole grains such as whole grains, brown rice, potatoes with shells . to provide adequate fiber, to help prevent constipation, a common disease in pregnancy.

In addition, vegetarianism is not only about using vegetables, but also requires a lot of food selection and processing. Therefore, vegetarian meals are often prepared wonders, combining many different foods to ensure nutrition.

In addition, fasting reduces the risk of type 2 diabetes, heart disease, cancer and some other diseases. Vegetarians are less likely to be obese and BMI is lower. However, a diet with only plant-based, long-term food may lack many essential nutrients for the body.

Vegetarians should provide the body with enough protein, iron, calcium, vitamin D and omega3 fatty acids . Add fruits, vegetables, soybeans, preferably whole grains. Limit the cooking of vegetarian foods that are too salty for the heart, kidney, and urethra. Always make sure you drink enough water for a day or add fruit juice.

During the vegetarian diet if you feel tired, you should learn or add nutrients to your body or see a doctor for advice on scientific diets and more appropriate.

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