Vegetarian vegetarian season how good for health

To ensure health, vegetarians should design a menu with at least 5 servings of fruits and vegetables each day to provide enough fiber to support digestion, prevent constipation.

According to Dr. Lam Vinh Nien, Head of the Department of Moderate Nutrition, Hospital of Ho Chi Minh City University of Medicine and Pharmacy, studies show that vegetarian diet has many benefits such as reducing the risk of type 2 diabetes, heart disease. , many types of cancer and some other diseases. Vegetarians are less likely to be obese and have lower BMI. A study conducted in the UK in 2013 found that the rate of heart disease among vegetarians decreased by one third compared to non-vegetarians. The World Cancer Organization also recommends that eating meat is a risk factor for colon cancer.

Vegetarians should pay special attention to providing the body with enough protein, iron, calcium, vitamin D and omega-3 fatty acids.

Vietnam is in the season of spreading rumors, many vegetarians like how to repay their parents' kindness and thanksgiving. However, the question of how to be vegetarian and ensure health. Especially those who apply a diet with only plant-based foods for a long time (vegan) can lead to a lack of certain nutritional ingredients necessary for the body, while this nutrient component in foods of animal origin which are richer.

Doctor Nien advised vegetarians to pay special attention to providing the body with enough protein, iron, calcium, vitamin D and omega-3 fatty acids. To achieve this, each person needs to absorb a variety of foods, including fruits, vegetables, soybeans and soy products, cereals, preferably whole grains.

Eat at least 5 servings of fruits and vegetables daily (80g each). Research shows that fruits and vegetables are both rich in vitamins and minerals and provide fiber to support digestion and prevent constipation.

Usually a vegetarian diet is rich in carbohydrates derived from rice, bread, cereals, and potatoes, which account for more than a third of the food. These foods provide starch and are the body's main source of energy and are rich in fiber, calcium, iron and vitamin B group.

Vegetarians should add milk, dairy products or milk substitutes such as soy. Many studies show that milk and dairy products such as cheese and yoghurt are a rich source of protein, calcium, vitamins A and B12. Prefer to choose low-fat and low-sugar foods.

During processing, fat must be used to prioritize unsaturated fats such as vegetable oil and olive oil .

In order to have enough protein, eat beans, eggs and other protein sources. For example, green beans, red beans, black beans, soybeans, peas, lentils . rich in protein, low in fat, abundant in fiber, vitamins and minerals, can count on fruit and vegetable ingredients. Other protein sources come from meat substitutes like tofu, mycoprotein (like Quorn), dry vegetarian protein (textured vegetable protein) and tempeh. Note the absorption of protein from various sources to obtain amino acid composition suitable for the body's structural and functional needs.

In the process of processing, fat must be used to prioritize unsaturated fats such as vegetable oil, olive oil, sunflower oil and better rapeseed oil than unsaturated fats such as animal fat and butter. However, all fats are rich in energy, so use only in small amounts. Reduce the amount and number of times you eat foods high in fat, salt and sugar. Foods in this category include ice cream, chocolate, biscuits, cakes, ice cream . mainly provide energy in fat and sugar, very few other nutrients.