How to eat vegetarian during Vu Lan season is good for health

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

Photo: Healthplus.

According to Dr. Lam Vinh Nien, Head of the Department of Nutrition and Dietetics, University of Medicine and Pharmacy Hospital, Ho Chi Minh City,Studies show that vegetarianism has many benefits, such as reducing the risk of type 2 diabetes, heart disease, many types of cancer, and other diseases. Vegetarians are less likely to be obese and have a lower BMI.A 2013 study in the UK found that vegetarians had a one-third lower risk of heart disease than non-vegetarians. The World Cancer Organization also warns that meat consumption is a risk factor for colon cancer.

Vietnam is in the Vu Lan season of filial piety, many people eat vegetarian as a way to repay their parents' kindness. However, the problem is how to eat vegetarian and still ensure health. EspeciallyPeople who follow a diet of only plant-based foods for a long time (vegetarianism) may be deficient in some essential nutrients that are not found in foods of animal origin.richer capital.

Dr. Nien advises 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, with priority given to whole grains.

Should eatEat at least 5 portions of fruit and vegetables every day (each portion is equivalent to 80g). Research shows that fruits and vegetables are rich in vitamins and minerals and provide fiber to help digestion and prevent constipation.

Normally, a vegetarian diet rich in carbohydrates from rice, bread, cereals, and potatoes accounts for more than 1/3 of the food intake. These foodsProvides starch and is the body's main source of energy while also being rich in fiber, calcium, iron and B vitamins.Whole grains should be preferred.

Vegetarians should supplement with milk, dairy products or milk alternatives such as soy milk. Many studies show that milk and dairy products such as cheese and yogurt are rich sources of protein, calcium, vitamins A and B12. Prioritize cChoose foods low in fat and sugar.

To get enough protein, you should eat beans, eggs and other protein sources. For example, green beans, red beans, black beans, soybeans, peas, lentils... are rich in protein, low in fat, rich in fiber, vitamins and minerals, and can be counted as vegetables. Other protein sources are meat substitutes such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh. Remember to absorb protein from many different sources to get the right amino acid composition for the body's structural and functional needs.

In the process of processing, if you have to use fat, prioritize unsaturated fats such as vegetable oil, olive oil, sunflower oil, rapeseed oil, which are better for your health than unsaturated fats such as animal fat and butter. However, all types of fat are high in energy, so they should only be used in small amounts.Reduce the amount and frequency of eating foods high in fat, salt and sugar. Foods in this group such as ice cream, chocolate, biscuits, cakes, pastries… mainly provide energy in the form of fat and sugar, with very few other nutrients.

According to VNE