Makulay ang buhay sa gulay - Eating vegetables is healthy

Rizza Marie Magbuhat-Edradan
is a Medical expert in Japan

Mahilig ka ba sa gulay? Importante na may gulay sa ating diet, kung maaari nga may gulay sa bawat main meal tulad ng agahan, tanghalian at hapunan. May mga tao na vegetarian o gulay at ilang piling uri lamang ng pagkain ang kinakain dahil sa relihiyon, kalusugan o sa paniniwala na mainam ito upang ma-conserve ang environment.


May ibat-ibang uri ang vegetarianism o pagiging vegetarian, nagkakaiba ang mga ito base sa mga pagkain na maaari nilang kainin. Ang ilan sa mga uri ng vegetarianism ay ang mga sumusunod :


1. Vegan- ito na ang pinaka-istriktong uri ng vegetarianism, sapagkat pagkain na mula sa halaman o plants lamang ang kanilang kinakain.


2. Fruitarian- ang mga Fruitarians ay kumakain lamang ng prutas, nuts, honey at vegetable oils. Sa lahat ng mga vegetarians, ang mga Fruitarians ang may pinakamataas na posibilidad na magkaroon ng nutrient deficiencies o kakulagan ng kinakailangang sustansya.


3. Lactovegetarians- ang mga Lactovegetarians ay kumakain ng gulay, prutas , gatas at mga inumin at pagkain na hango sa gatas tulad ng keso at butter.


4. Lactoovovegetarians- ang mga Lactoovegetarians ay kumakain ng gulay, prutas, gatas at mga produktong hango sa gatas, at itlog.


Kapag tama ang pagpili ng pagkain, maaaring maging sapat sa nutrisyon ang vegetarian diet. Base sa ilang mga pag-aaral , mas kaunti ang mga vegetarians na nagkakasakit at pumapanaw mula sa karamdaman gaya ng sakit sa puso, altapresyon, ilang uri ng cancer at diabetes. Pinapakita nito na talaga namang malaki ang benepisyo ng gulay sa kalusugan ng tao. Talaga namang nakakaenganyo ang maging vegetarian.


Kailangang kumpleto ang sustansya na kakainin ng isang vegetarian, lalo na kung vegan upang masiguro ang kalusugan. Iminumungkahi na ang mag sumusunod na uri ng pagkain ay maging bahagi ng araw-araw na diet ng mga vegetarian.


1. Grains tulad ng rice at wheat na makikita sa sinaing, gluten, tinapay, pansit at pasta


2. Beans and other legumes tulad munggo, soy bean at mga produkto tulad ng tokwa, tofu at soy milk, kadyos, garbanzos, sitaw, green peas at iba pa.


3. Nuts tulad ng mani at kasoy


4. Vegetables lalo na ang berdeng madahon at ang mga kulay dilaw na gulay gaya ng malunggay, ampalaya, kangkong, kalabasa at karot.


5. Prutas na mayaman sa vitamin C-tulad ng papaya, guava, pomelo, dalanghita, anonas, kasuy, datiles, atis, tomato, balimbing, guyabano and mango


6. Gatas


Nais mo bang maging vegetarian? Upang makasiguro sa nutrisyon at kalusugan, mainam na kumonsulta sa doctor at nutritionist-dietitian bago kayo magdesisyon na maging vegetarian. Maari rin kayong mag-post ng inyong mga katanungan tungkol sa diet na ito.


Ang larawan sa itaas ay mula sa:


http://farm3.static.flickr.com/2414/2092466615_199b4c188b.jpg


Not all people eat vegetables maybe because they are not fond of its taste or they are not aware of its benefits. Well, in fact, vegetables contain several essential nutrients which our body needs. Aside from this, some vegetables also have medicinal properties which can help us recover in a natural way. To further understand the importance of eating vegetables, the following would explain the wonders of veggies:


1. Vegetables are rich sources of nutrients and are cheaper in value compared to other types of food. They provide fiber, which helps promote digestion and prevent constipation. Fiber also helps reduce blood cholesterol levels and may lower risk of heart disease. Some vegetables such as leguminous vegetables, sweet potato, potato, onion and garlic also contain carbohydrates, while vegetables such as peas, beans and green leafy vegetables provide protein. Hence, vegetables are good sources of energy without so much calories.


2. Vegetables also contain vitamins and minerals including potassium, fiber, folate (folic acid) and vitamins A, E and C which are necessary for sustenance of good health and for the maintenance of normal growth and development. Potassium may help to maintain healthy blood pressure. Folate (folic acid) helps the body form healthy red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects and spina bifida during fetal development.


3. Some vegetables also have medicinal properties which can be used as an alternative medicine or as an adjunct to conventional management of certain types of diseases or illnesses. For example, garlic has antibacterial properties. On the other hand, green leafy vegetables are rich in magnesium and have a low glycemic index. Hence, making them valuable for a person with diabetes and can also lower the risk of diabetes. Moreover, greens are also high in vitamin K, iron, calcium, vitamin A, lutein, zeaxanthin, and quercetin. These nutrients improve eye health, fight cancer, and help prevent heart disease and stroke. Aside from this, broccoli is also loaded with antioxidants that fights free radicals. It can also detoxify toxins and carcinogens. Thus, it can help prevent cancer.


Indeed, vegetables have several nutritional benefits. What we have to do is to equip ourselves with the knowledge about what we can get from vegetables in order for us to effectively use them for our own good.


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About the author

Rizza Marie Magbuhat-Edradan

Hi kababayan! I'm Cherry, a registered Nutritionist-Dietitian of more than 10 years and highly experienced and skilled in Nutrition Counseling, Menu Planning & Food Preparation, Food Safety and Education. You can also check my blogs for more food and nutrition-related information: https://www.facebook.com/pages/Cherry-RND-Rizza-Marie-T-Magbuhat/158622890946946?fref=ts http://cherryeatsandthinks.tumblr.com/
Profession: Registered Nutritionist-Dietitian
formerly of the University of the Philippines-Diliman
Office Address: Okinawa, Japan
Japan , Okinawa , Okinawa

 

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