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Healthy vegetarian diet

Vegetarianism is generally understood as a diet that meat is . However, there are still vegetarian groups that still consume certain types of meat or animal products. In order for a vegetarian diet to remain healthy, it is good if you stick to it and keep a hint to keep the nutritional value in it according to each individual’s physical condition.

The reasons why someone becomes a vegetarian are sometimes very diverse, below different from because of health. In fact, there are many health benefits of this diet, including a healthier body weight and healthy cholesterol levels and a reduction in the risk of heart disease. You are also less likely to suffer from high blood pressure, prostate cancer, colon cancer and type 2 diabetes.

Read too: How to improve digestion

Know the types of vegetarian food

Most people think that if you follow a vegetarian diet, only products of plant origin will be consumed. However, not all vegetarians are like that. Below are some types of vegetarian diets.

1. Semi-vegetarian or flexitarian

This vegetarian diet eats plant-based foods but eats meat, dairy, eggs, poultry, and fish occasionally, or in small amounts.

2. Dairy Vegetarian

However, this vegetarian diet does not include meat, fish, poultry and eggs in theNourishment. Anyway, consume dairy products such as cheese, yogurt and butter.

3. Ovo-vegetarisch

Unlike lacto-vegetarians, the diet of these vegetarian groups does not consume meat, fish, poultry and dairy products, but still allows the consumption of eggs.

4. Lacto-Ovo-Vegetarian.

This vegetarian diet does not include all meats,but anyway consumes eggs and milk This is the strictest vegetarian diet, eliminating the consumption of meat, fish, poultry, eggs, milk and dairy products from the diet.

Important nutrients vegetarians should look out for

Armed with the right understanding and planning, a vegetarian diet will not prevent your body from eating a balanced diet. vegetarians can gain several nutrients that the body needs, even if no animal products are included.

The following nutrients must be taken into account in a vegetarian diet.

1. Albumen

Protein helps skin, bones, muscles and other organs stay healthy. Milk and processed products are sources of protein. With regard to a vegan diet, protein sources can be obtained from soy products, nuts and whole grains.Important To consume several:This Type of protein source meets the daily needs of the body.

2. Calcium

The body needs Calcium to build healthy bones and teeth. Typically, calcium is obtained from dairy and processed products, including yogurt and cheese. For vegetarians, especially vegans, sources of calcium can be found in soy products like tofu and tempeh, rice, or oats, which enrichment processes have undergone or received additional substances, tofu, sesame seeds, nut bread with added calcium and dried fruits such as raisins.

3. Vitamin D

The body needs vitamin D to absorb calcium. For a vegetarian, this substance can be obtained with the help of sunlight in addition to the body’s own production of vitamin D’Become, corn kernels and beverages containing vitamin D. Additionally, taking vitamin D supplements may be another option. Before purchasing, read the product label to ensure it contains no animal products.

4. Jod

Handy asPartone thyroid hormone, helps regulate metabolism, growth and function of the body’s major organs. Anyone who eats a vegetarian diet runs the risk of not consuming enough iodine.She consumes different foods, likesoy, beans, sweet potatoes and species of Vegetables. examples for germs Vegetables are broccoli, pak choi and cauliflower. In addition, about a quarter teaspoon of salt with added iodine can also help meet this need.

5. Vitamin B12

The body needs vitamin B12 to keep the nervous system and blood healthy. Unfortunately, these nutrients occur naturally in animal products. For those following a vegetarian diet, products that can be a source of vitamin B12 are very limited. Some products like breakfast cereals or. Military Milk drinks, those that come with vitamin B12 fortification may be an option. However, it is better to consider additional supplements to meet the body’s needs.

6. Requirements

Iron is needed by the body because the body’s production of red blood cells requires it. Some foods to select as sources of iron include whole grains, whole grain flours and breads, iron-fortified cereals, and green vegetables such as broccoli, spinach, beans, and dried fruit.

7. Omega-3 fatty acids

These nutrients are important for maintaining heart health. Fatty acids are generally derived from fish and eggs. For those who are not vegetarian food, follow theConsumption: From these products, omega-3 fatty acids can be obtained from various types of cooking oil, such asz.b. Repsol, soybean oil and soybeans. If intake is found to be insufficient, consume fortified products or additional dietary supplements.

8. His (Zinc)

This substance is very important and functions in the process of cell division and protein formation. Zinc from plants is more difficult to absorb than zinc from animals. If Nor dairy products are consumed, Groceries , Cheese can be a source of zinc. In addition, zinc can also be obtained from whole grains, soy products, seeds and nuts.

First steps to becoming a vegetarian

If you’re considering becoming a vegetarian, don’t rush. Learn first. Think about what is right and what you can actually do. Here are a few things that can help speed up the process of adopting a vegetarian diet.

  1. Reduced Gradual admission of animals. Increase your consumption of plant-based foods each week. Enjoy rice with vegetables or fried Vegetables.
  2. Look carefully for meat substitutes. Prepare one of your favorite recipes, but this time don’t add meat. For example, multiply the vegetables and beans in the soup bowl versus adding chicken or meat. Or serve tempeh or fried tofu for a protein boost.
  3. Eating in restaurants can sometimes be difficult for those following a vegetarian diet. If there is one noodle option there, ask for it with mixed vegetables in front of you. If necessary, ask for a regular portion but with special treatment, without meat or other products you avoid.
  4. Find menus and vegetarian recipes from the internet or books. Choose what suits your taste. The more types of food you consume, the more likely it is that food intake can be met.

Being a vegetarian also means understanding the nutritional values ​​of the foods you eat. Balance your food choices to get the right nutritional intake to maintain your body’s health. This is especially bad for vegetarian childrenNourishment. More important Adjust cue and dietary requirements to support their growth and development process.

Read too: 7 Tips to Maintain Healthy Skin During the Dry Season

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