For many people, eating vegetarian food may be a routine. Although eating this way has many positive effects on the body, especially in preventing diseases related to blood vessels, it should be noted that eating incorrectly has more negative effects on the body. Vegetarianism is a diet that abstains from meat and consumes vegetables, fruits, and grains.
For those who choose to eat vegetarian food, some of them have religious beliefs that do not harm the lives of animals. Another group of health-conscious people believe that not consuming meat will provide high nutritional value, which they may not know can cause the body to lack certain nutrients.
Eating a vegetarian diet usually requires more detailed meal planning than other diets in order for the body to receive all the necessary nutrients for daily life while we are losing weight and reducing our belly fat สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่. In particular, people who eat vegetarian food that abstains from meat, eggs and milk.
Foods that consist of vegetables have a lot of fiber and vitamins, help with the digestive system. And prevent obesity, while having less fat, protein, iron, and vitamin B12, which are in meat. Eating a vegetarian diet, if not eaten correctly, can lack these nutrients. Therefore, the recommendations are:
- Vitamin B12: This nutrient is mostly in meat and animal products. So a vegan diet can put you at risk of vitamin B12 deficiency. You can replace it with fortified drinks, cereals, nutritional yeast, soy milk, and plant-based milks that contain B12 according to the nutrition label. Or choose to take vitamin B12 in supplement form, tablets, and powders in the recommended amounts.
- Eat enough protein: Get protein from products like beans, soy milk, quinoa. And grains like oats, barley, chickpeas, fava beans, and mung beans.
- Iron : Various types of unpolished grains such as beans, tofu, green leafy vegetables, and dried fruits. The human body can absorb iron from food as efficiently as the iron in meat and various animal products. You should also eat vegetables and fruits that have vitamin C to help with iron absorption, such as oranges, strawberries, tomatoes, cabbage, and broccoli.
- Calcium: A nutrient that helps build strong bones and teeth, even if you are a vegetarian. This calcium is found in green leafy vegetables, soybeans, and tofu.
- Iodine: Bread, strawberries, cranberries and pineapple, seaweed, a vegan drink fortified with seaweed extract.
Finally, get more exercise. Exercise is important for good health, but being more active can make weight management easier and easier. Simply taking a break from your desk job and going for a walk during your lunch break. And parking further away from the store, can add extra steps to a busy day.