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Eating with a healthy diet is one of the trends today. In particular, vegetarianism is a quick and simple way to help your body be more healthy both physically and mentally. So we will find out how vegetarianism benefits as well as how to have an appropriate vegetarian diet that also complements the body's essential nutrients.

Fasting, is a diet that does not include fish meat and all foods derived from living organisms (including honey). There are many types of vegetarian, in which vegetarians still use milk and milk products, some still eat fish, ... Here we mention pure vegetarian, that is, There is not any product of any animal origin.

A common misunderstanding in daily nutrition is to force us to eat meat to ensure nutrients (protein) for the body to function properly. Typically, we can see a healthy, well-muscled cow, but cows don't eat meat, so we don't necessarily have to eat meat for protein. In fact, protein is found in many types of plants and, in fact, it is also better for the body than protein for animal protein (eg soybeans). A person who chooses not to eat meat will have better health, because plant-based foods will be more friendly to the body than from animals. Vegetarians also reduce the risk of cardiovascular and circulatory diseases, diabetes, and certain types of cancer.

Typically, up to 5% of the US population choose a vegetarian diet. Moreover, vegetarianism also helps prolong life and helps you have an ideal shape, full of energy. With a large number of vegetarian food is large and full of positive nutrients for the body, but lack of knowledge and instructors can make us face the risk of malnutrition if the vegetarian diet is not proper.

Benefits of vegetarianism:

1. For animals

Preventing the killing of animals is not the only reason why we should choose a vegetarian diet, for many people with animal love and religious followers and restricting killing. They think that animals are also a living body and they have the right to live like humans. So most vegetarians are people who have animal love and are against meat. Have you ever visited a cattle slaughterhouse or looked at videos of cattle slaughter on social networks? If you've ever seen it, I believe you want to start a vegetarian diet, like yourself.

2. For the environment, ecosystem

Our Earth is facing a serious ecological imbalance with animals listed as red, or there are also animals that completely disappear "thanks to" over-exploitation. of human. Deforestation to grow grain for the livestock industry to raise meat rapidly. Typically, in Brazil, there are more than 5.5 million acres of forest damaged to grow soybeans for animal feed, exported to Europe, mainly to the dairy industry. This also makes a part of the poor population forced to plant trees to feed their livestock, instead of growing food crops for themselves, impoverishing land resources. So choosing a vegetarian diet is a way for us to protect the environment and restore the ecosystem to our dear earth.

3. For our health

It is because of the many benefits of vegetarianism, those who choose to eat vegetarian for many different reasons, morality, religion or economy ... So how is a vegetarian diet beneficial to health? A study of 38,000 people showed that people with a fish diet, vegetarian diet, and vegetarians would have a lower BMI (Body Mass Index) than those who ate meat. Scientists also show that a particular vegetarian has lower blood cholesterol levels and is more suitable for medical treatment. The level of bad cholesterol in the blood of vegetarians according to this study, even lower than those who eat the meat diet with lovastatin (a drug that helps lower bad cholesterol). This diet includes almonds, high-protein legumes like soybeans, peanuts, and high-fiber foods like oats, Barley and some real oils are unprocessed. Other research shows that vegetarians have a lower risk of getting different types of cancer than those who eat meat. One thing is for sure, vegetarians will be less likely to absorb particular fats, such as trans fat, which are found in processed foods, canned foods, etc., but have a high fiber content, helping a system more healthy digestion. According to the Academy of Diet and Nutrition, they emphasized that a pure vegetarian diet, or real diet, in all respects is healthy and for everyone, every age to help the room. disease, medical support, pregnant women, nursing mothers or teenagers, sports athletes ... However, the vegetarian diet will not have many health benefits just by stopping eating meat, it requires a healthy attitude of life,

For a vegetarian diet to ensure nutrition. 

To become a pure vegetarian, these are tips that make it easy to practice right away tomorrow.

1. There is a real reason: 

After understanding the benefits of being a vegetarian, to practice seriously, we need to have a reason big enough to implement it. If you just plunge into this diet without a reason, we will easily leave. Thinking of me for a reason, you can be vegetarian to stay calm, you are a nature lover, love animals, you are vegetarian for health, ... There must be a reason.

2. Gather knowledge:

There are many different vegetarian diets, books, internet, etc. we should have an in-depth knowledge of nutrition before starting practice. Nutrition books such as Enzyme Factor, A China Study, etc. will help us gain a foundation of nutrition knowledge that will be easier to establish a proper diet.

3. Vegetarian recipes:

Eating only a few dishes may make us feel bored, once again online and in books there are many delicious and nutritious vegetarian recipes, you can visit Blog Post Punk Kitchen. At first we might be slightly overloaded with information, but it's okay, we have a long time to try each one.

4. Use vegetarian meat or meat substitutes: 

Thanks to vegetarian vegetarian beef or pork, we can still enjoy Spaghetti or Burger without pork and beef.

5. Should start from red meat: 

Not necessarily we have to remove meat of all kinds from the first day. The advice is that we should start by stopping eating red meats like beef, pork, salmon, etc. because these are high levels of uric acid, which can cause gout. We can practice for 1-2 weeks. It then began to gradually stop eating all meats in the following weeks and replaced with high-protein beans like soybeans, peas, or grains (not white cereals) like rice. circuits, oats ...

6. Say no to milk and dairy products: 

Not just for those who choose a vegetarian diet, milk or milk products themselves are not very friendly to our health.

If milk advertising is true!

7. A necessary list:

It is a list of our own that includes the foods we eat every day, not the dishes, but the main ingredients for making that dish including breakfast, lunch, meals. Dinner, dessert, snacks, ... After you have a list of ingredients, you should start looking for ingredients to replace them if they are of animal origin, instead of similar foods but yes Derived from plants.

8. Snacking: 

If you've chosen a vegetarian diet, snacking is something we need to eliminate. The snacks and candies themselves are not good for health but we choose to be vegetarian because health is a very contradictory thing. So if the habit of snacking has followed us for a long time, easily, replace them with vegetable snacks, vitamin-rich fruits.

9. Ensure adequate protein:

Many people believe that vegetarians will face a high risk of protein deficiency due to not eating meat (high in protein). In fact, the nine essential amino acids that make up the composition of our bodies are full of plant legumes such as soybeans, barley, peas, and so on. The vegetarian diet not only restricts the amount of uric acid but also limits the risk of animal protein and protein which will cause bad cholesterol in the body. In addition, the risk of infection with growth stimulants is reduced as the animal breeders give the animals a quick growth. This is useful information to replace meat with high-protein plants.

10. Notify friends and family:

This is one of the most important advice, we should inform everyone around us about starting a vegetarian diet and explaining to them the benefits it brings, to receive mental support. and material from everyone. I believe everyone will support you if you choose this diet.

11. Have fun: 

In fact, a vegetarian diet is not as difficult as everyone thinks. Have fun and feel proud of yourself when you are doing this diet. Vegetarian dishes are usually very delicious and you will easily find vegetarian dishes in most restaurants, restaurants, European dishes, Chinese dishes or Thai restaurants, ... very diverse flavors for us to choose freely. to choose.