The popularity of vegetarianism is increasing nowadays, but one of the biggest concerns of vegetarianism is the potential lack of essential nutrients found in meat, leading to malnutrition and physical weakness in the long term. However, by following the principles of vegetarianism correctly and consuming a wide variety of foods with colorful variations, one can obtain sufficient nutrition to meet the body's needs. So, how can one eat vegetarian and maintain good health?
Adhere to the principles of a low-oil, low-salt, and low-sugar diet.
When cooking, excessive use of edible oil may enhance the taste of food, but it also increases the intake of cholesterol and sugars. Over time, this not only hampers weight maintenance but also increases the risk of obesity. Moreover, excessive salt consumption increases the likelihood of developing arterial hardening, which contradicts the fundamental principles of vegetarianism. Therefore, it is important to follow a diet that is low in oil, salt, and sugar.
Develop a reasonable plan to overcome poor eating habits.
Correcting habits such as picky eating and selective eating is essential. It is advisable to consume 4-5 different fruits daily, preferably with frequent variations. Developing a regular eating schedule, chewing food slowly, and creating a dietary plan that suits one's own physical condition are important to ensure the intake of essential nutrients such as proteins, vitamins, and minerals. It is recommended to include soybeans, mung beans, tofu, and other soy products, as well as almonds, cashews, and other nuts in the diet, as they provide oils that can supply the body with energy and help prevent physical weakness.
Vary the taste regularly to maintain a diverse nutrient intake.
It is advised to consume fewer processed refined foods, such as white flour and white rice, and instead opt for whole grains like brown rice and whole-wheat bread. Initially, when adopting a vegetarian diet, hunger may occur more quickly. However, there is no need to worry as this is because vegetarian food is easily digested and absorbed by the stomach. With persistence, this situation will gradually improve.
Don't forget to eat eggs while following a vegetarian diet.
While advocating for vegetarianism, it is important not to refuse eggs. Eggs contain abundant nutrients and essential substances for the human body. Consuming eggs in moderation helps to balance the nutritional intake. Additionally, most eggs consumed nowadays are produced by artificially bred egg-laying hens, which do not give birth to chicks. Therefore, it does not involve the act of killing.
Cook food in a proper way to prevent nutrient loss.
When cooking, it is important to fully explore the flavors of ingredients. However, it is also important to avoid overcooking, which can lead to the destruction of the nutritional structure. It is recommended to maintain the original taste of food and use methods such as cold dressing, boiling, and steaming to process food. A light diet not only ensures sufficient nutrition but also aids in digestion and absorption by the stomach.
