Vegetarian way for beginners

More and more people are choosing to be vegetarian for various reasons such as ethics, beliefs or health. But how to be a safe and healthy vegetarian is a question that people who start vegetarian always ask. The article will provide readers with some tips to help new vegetarians have a healthy, delicious and nutritious diet.

1.1 The ethical side of veganism Some people choose to be vegetarian for ethical reasons. They worry about the pain and suffering caused to the animals. Ethical vegetarians often condemn the slaughter of animals. They also actively fight for animal rights. Besides, vegetarians are also concerned about the living environment. They point to the fact that the livestock industry uses 30% of the Earth's land area. That leads to water pollution and greenhouse gas emissions.
1.2 The healthy side of veganism Some people go vegan because they believe a vegan diet will improve their health. Studies show that a plant-based diet protects us from the top 15 causes of death in the world, including many cancers (breast cancer, prostate cancer and cancer) colon). Some say that eating more plants helps prevent chronic diseases like high blood pressure, diabetes, obesity, and cardiovascular disease. Besides, many studies also show that vegetarians are generally happier than non-vegetarians. The reason may be that organic vegetarian foods will help you feel lighter, more relaxed and have more positive thoughts.
In addition, vegetarian foods also provide vitamins and minerals to help eliminate toxins from the body, increase skin elasticity and slow down the aging process. Therefore, don't be surprised when you come across a vegan who looks much younger than their actual age.

Being a vegan means adopting a completely plant-based diet and avoiding all foods derived from animals. That means no steaks, no burgers, no red meat, and no processed meats of any kind. It also means no chicken, bacon, turkey or other fish meat. You also have to give up cheese, milk, and eggs. However, there are actually many different vegetarian diets. A strict vegetarian will steer clear of all meats, fish, seafood, and even honey (since it's derived from bees). But there are vegetarians who do not eat meat and poultry but still eat fish. Others will even eat meat from time to time. In short, it's entirely your choice. Work towards whichever plant-based diet works best for you.

3.1 Supplement missing nutrients when fasting When fasting, you will lack some essential nutrients for the body such as calcium, vitamin B12, vitamin D and omega-3 fatty acids. Therefore, in order to be vegetarian enough, you should use more functional foods or supplements. Check the ingredients in supplements so you can choose the right one for your needs. If you have trouble choosing a nutritional supplement, consult your doctor or nutritionist.
3.2 Add protein from vegetarian food Protein is an essential component in the daily diet. Animal products including eggs and milk are rich in protein. They help build bones, skin, muscles and other organs in the body. But there's no scientific evidence that vegans with a plant-based diet will be deficient in protein. Protein-rich plants including soybeans, whole grains, and legumes are great choices for adding protein to a vegetarian diet.
3.3 Choose healthy carbohydrates Fruits, vegetables and whole grains - all key parts of a vegan diet - are good sources of carbohydrates and should make up about 45% - 65% of total calories per day. day. But carbohydrates from processed grains (white rice, white flour) or from added sugars (candy, drinks) that are high in calories can lead to weight gain and other health problems.

3.4 Balance a vegan diet A typical vegan diet typically completely replaces meat, poultry, and seafood products with soy (like tofu), legumes, vegetables, and fruits. whole grains. But in what ratio do you need to coordinate them? A simple tip is to divide four equal portions on your vegan plate, consisting of fruits, vegetables, whole grains (preferably whole) and protein (beans, peas, nuts, soy). ). You also do not forget green vegetables and soy milk to supplement calcium for the body.
3.5 Food Labeling Tips for Beginners Vegetarians may have a hard time shopping for food outside. Many canned foods contain animal-based ingredients. Read food labels carefully and look out for ingredients like gelatin (made from cows or pigs and used in candies and puddings), bone charcoal (used in some sugars) and lard (in other foods). foods such as chips and roasted beans). Therefore, take some time to study the labels of foods to avoid ingredients of animal origin.
3.6 Facts about soy When it comes to vegetarianism, many people immediately think of soy. Soybeans are an important ingredient in a vegan diet. Soy milk is also an excellent source of iron and calcium. Some people worry about soy's link to breast cancer. Patients with hypothyroidism are concerned that soy may interfere with their treatment. Research shows that soy is a safe vegetarian option. But soy is not the only option when you want to be vegetarian. There are many types of vegetarian plants that provide similar nutrients. You should consult a nutritionist to choose the right vegetarian foods for your needs.
Fasting will help you feel happy, relaxed and prevent many dangerous diseases. However, you should consult with a nutritionist to build a healthy, safe and nutritionally complete vegan diet.