Sufficient Vegetarian Nutrition Needs

LIVING life as a vegetarian is not as easy as imagined. Not the case against the passions, but adequate nutrition for the body factor. Being a vegetarian requires a good diet plan. 

Because, like everyone else, vegetarians also need a healthy balance of the menu. Their food is generally low in saturated fat, but rich in fiber and antioxidants. Their food consumption patterns can indeed prevent heart attacks, diabetes, and cancer.

However, they still need nutrients comparable replacement with nutrients or foods like meat. Instead, use a combination pattern vegetarian. Modern health field have finally found our body functions like a warehouse. So, multiply the variation was the type of food eaten every day so you will have a 'warehouse' is complete. However, in eating, vegetarians still have to follow the recommended dosage, this is the recommended dosage for them:

Types of fruits and vegetables. One serving consists of 1/2 cup or a bowl of raw vegetables, 1 piece of fruit or a fruit bowl that had been cut. To improve iron absorption, add one or three times the food portion of the wheat and peas, including foods that contain lots of vitamin C as oranges or broccoli in your diet. 

Types of breads and cereals. A serving consists of two slices of bread, 1 cup rice or pasta, 1 1/3 cereal bowl, add one cup of herbal tea or fruit juice combined with the cereal. Do not consume too much black tea or green tea, and coffee because it contains elements of tannins which can inhibit the absorption of iron in the body. You can also obtain the benefits of zinc and other nutrients, by eating whole grain breads and cereals. Vegetable protein. A serving consists of 1/3 cup nuts, 1/4 cup vegetable, 1/2 cup peas and 1/2 cup tofu or tempeh. Add the beans in a stir vegetables or eaten as a snack. 

Nutrients contained in these foods can replace saturated fats derived from animals. Use peas for cooking or salad mix. Also advocated the latest way to consume more soy contains phytoestrogens, because this substance has the nutritional equivalent of beef. 

Tofu is also high in protein and very tasty pan-fried with sliced ​​garlic, soy sauce and other spices. While the vegetables and peas can be made a salad with a little extra sesame oil, or mayonnaise and margarine. Servings of milk, comprising a bowl of cow's milk or soy milk, 200 grams of yogurt, 2 slices (40 grams) of cheese. 

If you often eat dairy products, also include regular vitamin B12. And if you belong to a pure vegetarian, replace cow milk with soy milk. Type of milk has other advantages in the form of extra calcium. Find Similarly, other products, like cheese or yogurt from soy beans soy beans.