How to eat "vegetarian" not to be malnourished?
Recommended to eat " vegetarian " Flexible without causing Malnutrition nutrition or eating disorders imbalance caused by nutritional intake appropriately. Located on the middle road.
Thailand is Asia and the world's top food exporter, and today a vegetarian or plant-based diet is becoming the current lifestyle in which most people are concerned about their health and wellness. Environment as more and more as the world changes. In addition to having a positive effect on health and helping to reduce the risk of developing diseases such as cardiovascular disease, diabetes , cancer, etc., eating a plant-based diet can help reduce global warming as well. This is because livestock requires more space and emits more greenhouse gases than growing crops.
However, eating a vegetarian diet can be difficult for many. Nowadays eating style Flexitarian (Flexible + Vegetarian) has become a new trend of consumerism that is gaining traction among a new generation of people who are focused on a healthy diet. Which still maintains the principle of eating a plant-based diet Which may still be eating some meat But with a reduced quantity It can also be adjusted according to your convenience. And suitability in each person But still not enough to abstain from eating meat as a group of vegetarian or vegan food.
Introducing the "flexible vegetarian"
Assistant professor Dr. Daruneewan Varodomwichit from the field of Medical Nutrition and Biochemistry Department of Internal Medicine Faculty of Medicine Ramathibodi Hospital Mahidol University Introduced the principles of consumption "Flexible vegetarian" without causing malnutrition. Or eating unbalanced food and causing nutritional disorders that In the early stages, the consumption of meat should be limited to only certain meals in one day, there may be one meal without meat. It could then be increased to 1 day or 2 days a week without meat. And gradually move up For a meal with meat. Choose milk, eggs, fish or chicken, which are easy-to-digest protein, low-fat, and avoid red meats. Or processed meats, including ham, sausage, bacon, etc., as well as focusing on plant-based foods.
Caution in the vegetarian diet
A strict vegetarian or vegan diet may lead to insufficient vitamin B12, which is found primarily in meat, eggs, and dairy if they are not eaten at all for a long time. It will increase the risk of vitamin B12 deficiency, which is important for red blood cell formation. And nervous system Including some minerals such as calcium and iron, which are obtained from plants. Is absorbed less than that from animals, so eating a vegetarian flexible. Which has eaten some meat But in small quantities Therefore, food should be chosen to suit a variety and complete all 5 groups.
Assistant professor Dr. Daruneewan Varodomvichit, MD, sees Thai food as a normal diet that does not focus on consuming large amounts of meat. We should be located in the middle way. Too much of everything Or too little is not good, so the point is to adjust the way of thinking to know how to choose the right food for yourself. Importantly, it should not be interpreted as a plant-based diet. Go the wrong way Which eating food without meat But rich in starch and fat Including crisps Or that sweetened drink Although it is actually considered a plant-based food But not good for health Because it is a food with low nutritional value, not complete the 5 groups, causing the body to receive inappropriate nutrients. Can have a negative effect on health Which choosing the right food will help the body get adequate nutrition, in addition, should have regular exercise in conjunction with it for good health.
