How to eat “vegan” without being malnourished

“Vegan” is a diet without ingredients and products. That comes from meat In addition to straight meats, it also includes any food that comes from the animal, such as cow’s milk, eggs, honey, etc.

Why do people turn to the “vegan” diet?

Eating “vegan” food will help reduce the persecution of slaughtered animals. Is also the choice of health-conscious people Because it is a diet that focuses on vegetables and fruits rather than meat This makes it more likely to be affected by eating meat, such as high-intake animal fat. May increase the risk of obesity High blood fat High bad cholesterol Including consuming a lot of red meat That may increase the risk of cancer, etc.

Vegan vs Vegetarian

In fact, the trend of eating a fruit-and-vegetable diet started with vegetarianism. That we are familiar with, it is better to eat foods that refrain from meat But vegetarians will still eat animal products such as cow’s milk, eggs, cheese, etc., while vegan will not eat any animal-derived food. Therefore do not eat cow’s milk, eggs, cheese that comes from the milk of animals Including honey, fish sauce and so on

Wigan vs J

Vegan and vegetarian are very close. But for vegetarians, they will not eat pungent vegetables such as garlic, onions, coriander, chives, etc., while vegan can eat all kinds of fruits and vegetables.

How are vegan at risk of malnutrition?

That we abstain from eating meat And all animal products Although trying to replace animal protein with plant protein And other foods such as tofu, mushrooms, soy milk, etc., but not meat may also cause other nutritional deficiencies. That is in the meat as well as vitamin B12, which is often present in animal organs, eggs, milk, fish sauce, iron, vitamin B3, etc. Therefore, it must eat fruits, vegetables and other foods. That has enough vitamins to meet the needs of the body.

How to eat “vegan” without being malnourished

To prevent the risk of malnutrition Vegan eaters should eat more of these foods.

Whole grains are a rich and useful source of vitamins such as nuts, sunflower seeds, pumpkin seeds, millet, oats, chia seeds, quinoa, etc. to replace deficiency of vitamin B12, vitamin B6, etc.

Kale, spinach, spinach, broccoli, etc. to replace iron deficiency from not eating the liver. And offal

Mushrooms, pumpkin seeds, beetroot, nuts and dark chocolate, etc. to replace the zinc from eating seafood.

Exercise or exposure to the morning sun. To get vitamin D

However, if unsure whether to eat vegan properly or not. And get enough nutrients or not Able to check the body Or can consult a dietitian And do not forget to wash fruits and vegetables thoroughly before eating. To reduce the risk of exposure to chemical residues And various pesticides as well

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