Because of the lack of meat as a food source, many people believe that vegetarians have an unbalanced diet and are not able to consume adequate nutrients. Is this really the case? Nutritionists point out that taking plant-based foods as a main factor helps reduce the risk of cardiovascular disease. If you combine and eat smart foods, vegetarians can balance health and balance. Vegetarian foods can also be delicious and nutritious!
Vegetarians can easily ingest large amounts of fruits and vegetables, help lower cholesterol and prevent cardiovascular diseases.
Vegetarian helps reduce cholesterol and prevent cardiovascular disease
Some people choose vegetarians, not necessarily for religious reasons, but want to get the benefits of vegetarianism. Nutritionist Prince Nan said that because of the easy intake of a large number of vegetables and fruits, you can eat more fiber and phytonutrients. In addition, fruits and vegetables contain less fat, less saturated fatty acids, and less likely to cause cardiovascular disease. In addition, plant foods do not contain cholesterol and can also reduce physical burden.
On the other hand, vegetarians also help reduce bad cholesterol and reduce the chances of heart disease, stroke, and colorectal cancer. The rich cellulose of fruits and vegetables can also prevent constipation and promote intestinal health.
Avoid fried processed food vegetarian 3 secrets learned
However, vegetarian diet has some disadvantages, including excessive cooking oil, excessive processing, and unbalanced nutrition. The nutritionist of the Prince of South reminds that, regardless of eating or vegetarian food, fried foods and processed products should be avoided as much as possible, and fresh natural foods should be appropriate. Here are three vegetarian tips to teach people to eat healthy.
Tip 1: The fire will help keep nutrition
When cooking vegetables, first of all, don’t forget the principle of first washing and cutting. Some foods, such as carrots, can also be boiled and chopped, cut into smaller pieces after being cooked, and avoid the loss of water-soluble vitamins and minerals. . In addition, you can use the fire cooking method, but also reduce vitamin loss and promote the absorption of β-carotene. Lastly, I remember to “fire up and be ready to eat†to avoid repeated heating of the same dish before eating the most nutrition.
Soy products such as soy milk, tofu, and dried bean curd are the main sources of protein for vegetarians. It is recommended to consume 2 to 3 servings of soy products per day.
Tip Two: Protein Complementary Eating
In the six major categories of foods, beans, fish, and eggs are the main source of protein, and vegetarians can eat beans and eggs. In view of the fact that some vegetarians do not eat eggs, it is recommended to consume 2 to 3 soy products per day, such as soy milk, dried bean curd, tofu, bean bags, and dried silk, which can enrich protein.
In addition, because each food contains different protein components, it is recommended that legume foods can be used in conjunction with other types of foods to take in a variety of nutrients. For example, grain rice is made with soybeans and soy bean meal, or eaten with peanuts and peanuts.
Tip three: Vegetarian can also be calcium
Vegetarians who do not drink milk do not have to worry about not taking calcium. Beans such as soy milk, tofu, nuts such as sesame seeds, almonds, pistachios, vegetables such as kale, leeks, broccoli, kelp, etc., also contain a lot of calcium, is a good choice for vegetarians.
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