My Plate for daily healthy food plates for Vegan

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My Plate for daily healthy food plates for Vegans

American Vegan Society (AVS) or American Vegan Association February of every year has been designated as the month of the Vegan Cuisine Month or #VeganRecipeMonth. To make people understand the value of vegan food as well as being aware of the variety of eating styles available today Animal cruelty and environmental issues It also encourages related organizations such as food vendors, educational institutions, places of religious ceremonies, etc. to participate in this festival as well.

It is well known that Vegan eating patterns are beneficial to health ทางเข้า ufabet Especially Helps reduce the risk of Metabolic Syndrome, helping reduce body weight. Reduce body fat mass and is associated with a reduced incidence of cardiovascular disease. It also affects changes in the intestinal microflora. Reduce the risk of chronic non-communicable diseases. (Non-Communicable Diseases; NCDs

In order to eat vegan food There is variety and complete nutrition. guidelines for arranging appropriate food plates for each meal.

By dividing the quantities of various food groups in our dishes as follows:

1. Vegetable-fruit group (less processed) proportion 50% of the dish

      Vegetables are a very interesting main food group. Because in addition to providing nutritional value in a variety of vitamins and minerals, There is also dietary fiber that helps promote the functioning of the digestive system and helps slow down the absorption of sugar and fat into the body. However, we should choose vegetables that have a variety of colors. In order to receive a variety of phytochemicals

      Fruits are another food group that is similar to vegetables. Both in terms of nutrients and phytochemicals The fruits should be selected to have a variety of colors. Focus on those with a low glycemic index, such as cherries, oranges, apples, dragon fruit, apples, etc.

2. High protein group, proportion 25% of the dish

      When talking about food sources of protein, we usually think of meat and animal products. But because vegans can’t consume it. Therefore, other food sources that can be substituted to obtain adequate daily protein include: Dry beans (soybeans, peas, chickpeas), white tofu, tempeh, but plant-based proteins often lack essential amino acids. Therefore, we should consume a variety of nuts in order to obtain complete amino acids from various sources.

3. Whole grains and flour group , 25% of the plate.

      Carbohydrates are the main nutrients that provide energy. It is like a source of fuel to propel our vehicles or our bodies. We should focus on consuming complex carbohydrates such as cereals such as oats, quinoa, buckwheat, unrefined rice (brown rice, riceberry) or potatoes because they are rich in vitamins and dietary fiber. Which slows down the absorption of sugar and fat into the body