A proper vegetarian’s diet for beginners is one of the most important factors because the body needs some time to adjust.
According to nutrition experts, at starting should only be vegetarian at least once a week to purify the body and avoid illness; moreover it’s helping the soul relax and spiritual relief.
The mechanism of vegetarianism is to increase fiber in plant foods. High-fiber foods are low in harmful fats. High-fiber foods make the body feel full, reduce appetite for other foods, promote digestion, help flush waste out of the body faster and thus reduce the existence of toxins in the body.
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According to the nutrition table, fiber need is about 20-30 grams / person / day. High-fiber foods are high in antioxidants and vitamins C. When eating high-fiber foods, you need to drink plenty of water or fluids to help push fiber through your intestines easily. Popular vegetarianism in the world depends on the needs and purposes of each person who has the right choice as long as it suits the vegetarian diet properly for beginners.
Purely vegetarian do not eat foods of animal origin. There is vegetarian with drinking cow's milk (milk from the mother so could use) but not eggs. There is also vegetarian with eggs (using only non-eggs that means no live germs, such as industrial chicken eggs). Besides, there is vegetarian has cow's milk and eggs.
A part-time vegetarian such as a vegetarian only eats bloodless animals such as shellfish, shrimp, crab, etc., or does not eat red meat but can sometimes eat poultry meat.
A proper vegetarian diet for beginners is also the balance of the amount of nutrients that are put into the body every day. According to Dr. Nghiem Nguyet Thu, meals need to balance nutritional quantity as follows: The amount of protein (types of beans, mushrooms, eggs, milk ...) accounts for 13-15%; Fat (oil, cheese, peanuts, sesame ...) accounts for 20-25% .; Starch (rice, flour, corn, potatoes ...) accounts for 60-65%; Also need to supplement vitamins and minerals (vegetables, fruits).
Accordingly, despite being vegetarian, there must be enough ingredients in the diet: protein, fat, especially vitamins and mineral salts. Legumes, sesame, peanuts, etc. provide high and balanced protein and fat content. Nutritional value of 100 grams of beef equivalent to 100 grams of soybeans. However, protein and fat of animal origin are more suitable for children's development, so vegetarian is only suitable for adults and elderly people. When vegetarian, especially beginners, there is a special attention to be given to the need for protein.
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The best way to add plant protein when eating vegetarian is to eat legumes such as soybeans, beans, green beans, etc. Although vegetarian is good, there are also certain limitations. If you are a vegetarian, because food is mainly based on cereals, vegetables, tubers and nuts, the body often lacks some minerals such as iron, zinc, calcium, vitamin B12, ... easily at risk of blood deficiency.
Therefore, when eating you need to add those substances to make up for the shortage of food. However, even if the elderly have certain chronic diseases, they should not be vegetarian but should eat only two weeks a month or 2 days a week for the body to be gentle. Elderly people need some nutrients from animal food sources to maintain health, as older people often have difficulty absorbing nutrients, so being a vegan is not a safe therapy for health. Elderly people should use milk and dairy products such as cheese to provide the right amount of protein and calcium for the body when eating.
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