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Is vegetarian diet the optimized way to protect the healthy?

Description: You should not keep an absolutely vegetarian diet so your body will lack of nutrients.

You should not keep an absolutely vegetarian diet so your body will lack of nutrients.

Many people believe that a vegetarian diet can prevent many diseases, but in fact, many complete vegetarian still suffer from chronic diseases such as hypertension, diabetes, cardiovascular disease, and dyslipidemia. So is vegetarian the optimized way to protect your health?

In the opinion of many people, vegetarian means only eating vegetables, fruits, and completely eliminate the animal original foods. Compared with complicated diet, vegetarian diet with vegetables has many advantages. Protein in vegetal foods is usually absorbed and digested more easily, less allergic and more easily for your to use.

Moderate amount of protein in the portion of vegetarians is also benefit for health because it reduces the risk of gout, calcium excretion via the kidneys, the risk of dementia in late stage of life. Fat in vegetarian diet is vegetal fats, unsaturated fatty acids, which are useful for the body and absolutely no exogenous cholesterol; therefore that does not cause adverse effects on the cardiovascular system as animal fats.

A vegetarian diet often contains a high component of vitamins and minerals due to lots of fruits and vegetables; coming with these important micronutrients is ingredient of herbal micronutrient which are effective on protecting body cells, against free radicals, aging bodies, and cancer.

Description: If keeping vegetarian diet in long time, your diet should be accompanied by milk.

If keeping vegetarian diet in long time, your diet should be accompanied by milk.

The amount of fiber in vegetarian portion is also higher that is very beneficial conditions for regulating gastrointestinal activity, decreasing absorption of disadvantage components into body from gastrointestinal tract, preventing cancerous diseases of rectum and colon,  hemorrhoids, and varicose of legs or arms.

However, vegetarian diet also has disadvantages which need to talk. Protein in the vegetal foods is plentiful, but not enough essential amino acids, especially the amino acids can affect to physical development such as lysine, methionine, threonine, and tryptophan. Vegetal fatty does not include exogenous cholesterol but can contain saturated fatty acid which is effect on stimulating body to establish endogenous cholesterol, especially low-density cholesterol is not good for cardiovascular system. This type of fat is present most in coconut milk and vegetal butter as margarine, shortening.

In other vegetal foods can also contain anti-nutritional components that block absorption of other nutrients such as tannins, fiber too high reduce absorption of iron; protein in soybeans, phytale in powder or oxalate in vegetables increase the absorption of iodine and calcium. The ability of anemia in total vegetarians is usually high by lack of both folic acid, iron and especially vitamin B12. Vitamin B12 and zinc, an important mineral for body’s development and operation, are only in animal foods.

So, if keeping vegetarian diet in long time, your portion should be accompanied by milk, and for children should be in addition to eggs instead of just using vegetal foods. In the case of seasonal vegetarian diet, you can also use whole vegetal foods but keep in mind to combine the components of portion in order to balance nutrients’ concentration and help the body digest, absorb best.

Add beans when cooking rice or soup, eat rice with sesame and nuts, or drink a cup of cereal after meal is a good way to balance protein. Avoid combining foods which provide calcium and iodine, such as tofu, sesame, seaweed with vegetables including much oxalate such as spinach, radish, cauliflower in the diet.

Limit to use coconut milk in food processing especially for the elderly or those who are in high risk of chronic diseases. The common dishes in vegetarian meals as soya cheese, soya sauce, vegetable pickles, or pickles and salts  are foods with very high content of salt. These foods should be used restrictively and should not be for elder people who had high blood pressure, heart disease, kidney disease or diabetes.

Processing vegetables to tasty dishes contributes to increase appetizer, but has the disadvantage on nutriments. The tendency of frying foods in oil during processing can cause to rise the rate of fat in portion that is not helpful for those who need less energy diet.

Description: Processing through many stages also damage to vitamins which are decomposed easily such as vitamin B2, B3, B6, B9, and C in foods.

Processing through many stages also damage to vitamins which are decomposed easily such as vitamin B2, B3, B6, B9, and C in foods.

Processing through many stages also damage to vitamins which are decomposed easily such as vitamin B2, B3, B6, B9, and C in foods. Beside the vegetarian meals need to cook delicately for parties, you had better keep a vegetarian diet in as simple as possible including vegetable soup, fried tofu or stir-fried mixed.  Because nutrients are preserved in the best condition and do not produce harmful components for health.

With the long time vegetarians, to solve the problems of lack of nutrients which are not found in vegetal original foods, today people tend to use foods that have been added these micronutrients, or supplement drugs.

If you're young and healthy, you should have vegetarian diet only 1-2 days to change the taste, and perhaps it is not necessary to measure the ingredients in the diet. But if your vegetarian period lasts over a week,you should be so interested in balancing your diets to ensure the body nourished by the best reasonable diet.

Looking from the perspective of nutrition, if you skillfully balance nutrients through selecting and processing dished sustainably, the non-continuous vegetarian diet (3 months per year or one week per month) actually is a good diet for protecting your health.

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