Ăn chay hiện giờ không còn là một xu hướng quá đỗi mới mẻ nữa, nó đã trở thành một thói quen, một phong cách sống của rất nhiều thế hệ ngày nay. Có người đến với ăn chay vì lý do tín ngưỡng, tôn giáo cũng có người chọn đến với ăn chay như là một cách để bảo vệ sức khỏe, sắc đẹp.
Có năm chế độ ăn chay nhưng chỉ có hai phương pháp ăn chay phổ biến nhất đó là Ăn chay trường và Ăn chay kỳ. Hai phương pháp nào sẽ phù hợp với chúng ta hơn, hãy cùng tìm hiểu qua bài viết dưới đây!
Phương pháp ăn chay trường
– Phương pháp ăn chay trường hay còn gọi là trường trai là phương pháp ăn chay thường xuyên, đều đặn mỗi ngày và kéo dài đến suốt cuộc đời
– Trong chế độ ăn chay trường, người ăn chay hoàn toàn không ăn hay sử dụng những thực phẩm có nguồn gốc hay liên quan đến động vật.
– Đa số những người theo phương pháp ăn chay trường là những người theo đạo Phật hay còn gọi là Phật tử hoặc những người bình thường yêu thích và lựa chọn ăn chay đến suốt đời.
Phương pháp ăn chay kỳ
– Ăn chay kỳ là phương pháp ăn chay không bắt buộc thường xuyên, liên tục đến suốt đời như ăn chay trường.
– Áp dụng phương ăn kỳ, bạn sẽ chỉ ăn chay vào một ngày cố định của một tháng hoặc một năm sau đó có thể quay lại ăn mặn như bình thường.
– Tùy vào nhu cầu, mong muốn và điều kiện hoàn cảnh của mỗi người mà chúng ta có thể tự thiết lập thời gian ăn chay kỳ của riêng mình.
– Ăn chay kỳ thường có những loại như sau:
- Nhị trai: Ăn chay vào ngày mồng một và ngày rằm
- Tứ trai: Ăn chay vào ngày 1,14,15,30 âm lịch
- Lục trai: Ăn chay như Tứ Trai và thêm ngày 8,23 âm lịch
- Thập trai: Ăn chay như Lục trai và thêm ngày 18,24,28,29 âm lịch (nếu là tháng thiếu sẽ là 27,28 âm lịch)
- Nguyệt trai: Ăn cha tháng, hoặc 1, hoặc 3, hoặc 6 tháng tùy theo sự phát nguyện.
Hiện nay, ăn chay kỳ còn được linh hoạt thay đổi tùy thuộc vào các đối tượng ăn chay khác nhau như: trẻ em, người già, người điều trị bệnh, phụ nữ mang thai và cho con bú…
Thực hiện phương pháp ăn chay đúng cách
Thực hiện phương pháp ăn chay đúng cách không đơn giản chỉ là việc chúng ta tuân theo phương pháp ăn chay một cách nghiêm chỉnh nhất mà phải là, dù lựa chọn phương pháp ăn chay nào cũng phải đảm bảo cơ thể không bị thiếu chất, thiếu dinh dưỡng và rơi vào tình trạng suy nhược.
Trên thực tế, chúng ta thừa nhận những lợi ích vàng của ăn chay đem lại cho tất cả các đối tượng ăn chay. Tuy nhiên, theo lời khuyên của các bác sĩ và chuyên gia dinh dưỡng thì phương pháp ăn chay đảm bảo cho cơ thể đầy đủ các dưỡng chất như protein, vitamin B12, chất xơ, axit béo Omega-3 và các khoáng chất trọng yếu như Canxi, Sắt… mới là phương pháp ăn chay đúng cách nhất.
Những lưu ý để bạn có thể thực hiện phương pháp ăn chay đúng cách
• Bổ sung Carbohydrate
Carbohydrate là thành phần cơ bản trong thức ăn mà con người sử dụng để tạo ra năng lượng, phục vụ cho hoạt động sống của cơ thể. Carbohydrate có thể thay thế protein có trong thịt động vật, do đó khi ăn chay chúng ta nên ưu tiên sử dụng các thực phẩm có chứa carbohydrate.
Nguồn carbohydrate tự nhiên mà con người thường sử dụng gồm có:
– Hoa quả
– Các loại rau xanh
– Sữa
– Các loại hạt : macca, hạnh nhân…
– Các loại ngũ cốc nguyên cám: gạo lứt, lúa mì, khoai tây
– Các loại thực phẩm thuộc họ đậu
- Bổ sung chính xác và đầy đủ các khoáng chất trọng yếu
Như chúng ta đã biết, chế độ ăn chay rất tốt cho sức khỏe nhưng nếu ăn chay không đúng cách sẽ dẫn đến tình trạng cơ thể bị thiếu chất, suy dinh dưỡng. Một số các khoáng chất trọng yếu mà cơ thể cần phải sử dụng nhiều nhưng nếu chỉ dựa vào việc cung cấp thông qua chế độ dinh dưỡng thì không thể đủ:
+ Canxi
Là khoáng chất quan trọng duy trì sức
khỏe xương khớp, ngăn ngừa lão hóa và loãng xương đồng thời cũng hỗ trợ cho các
hoạt động sống trực tiếp hàng ngày của cơ thể như: đi, đứng, chạy nhảy… nhưng
canxi thường bị thiếu hụt khi ăn chay do nguồn cung canxi từ thịt động vật đã
bị cắt bỏ.
Bạn nên kết hợp sử dụng với các viên uống bổ sung canxi như Calcium Plus. Với thành phần chiết xuất 100% từ thiên nhiên, không gây nóng trong và táo bón, Calcium Plus sẽ giúp bạn bù đắp chính xác và nhanh chóng lượng canxi mà cơ thể thường hay bị thiếu hụt khi ăn chay.
Xem ngay: https://veganhealth.com.vn/bat-mi-cong-dung-hieu-qua-cua-canxi-huu-co-doi-voi-con-nguoi/
+ Vitamin B12
Vitamin B12 thường xuyên bị thiếu hụt
khi chúng ta ăn chay, để khắc phục tình trạng này, ngoài việc bổ sung các thực phẩm giúp cung cấp thêm vitamin B12 cho cơ thể như các loại quả có màu xanh như kiwi, xoài, các loại ngũ cốc nguyên hạt thì chúng ta cũng cần chú trọng bù đắp ngay vitamin B12 bằng cách sử dụng các sản phẩm bổ trợ.
Viên uống thuần chay Veghealth O’Veggies Iron And B12 – một sản phẩm chuyên bổ sung vitamin B12 cho cơ thể những người ăn chay được tin dùng vì không mang lại các tác dụng phụ như khó tiêu, nóng trong mà còn hỗ trợ chúng ta có được lượng vitamin B12 cần thiết để duy trì tình trạng khỏe mạnh cơ thể.
Xem ngay: https://veganhealth.com.vn/vitamin-b12-co-tac-dung-gi-va-cach-bo-sung-vitamin-b12-dat-hieu-qua/
Lưu ý: Để tránh mua phải hàng giả, hàng nhái hoặc các sản phẩm không rõ nguồn gốc xuất xứ, hãy liên hệ Vegan Health – đơn vị phân phối chính thức các sản phẩm thuần chay tại Việt Nam thông qua các trang web chính hãng sau:
Shopee: Shopee.vn/veganhealthshop
Website: http://Veganhealth.com.vn
Hoặc gọi ngay Hotline: 08.6593.1593 để được chuyên gia tư vấn miễn phí.
• Thay thế nguồn đạm từ thịt bằng đạm thực vật từ đậu hũ hoặc các nguyên liệu giả chay
Để chế độ ăn chay của bạn luôn được mới mẻ, tránh tình trạng nhanh chán gây nản chí khi ăn chay bạn hãy thử kết hợp với những món mặn giả chay như: thịt bò chay kho tiêu, đậu hũ sốt thịt băm chay, thịt bò chay xào giá đỗ…
Với những nguyên liệu thịt chay này, bạn vẫn tuân thủ được chế độ ăn chay của mình mà vẫn thưởng thức được hương vị thịt nguyên bản, giúp bạn đổi khẩu vị, giảm sự ngán ngấy khi ăn quá nhiều cùng một kiểu món.
Để đổi món ngay và luôn, hãy tham khảo và tìm mua thịt chay Meat Avatar – một thương hiệu quen thuộc với những tín đồ ăn chay gạo cội. Vượt qua sự khó tính của những thị trường lớn như Mỹ, EU, Nhật, Hàn… thịt chay Meat Avatar đã và đang khẳng định vị thế của mình tại Việt Nam.
Tham khảo: https://veganhealth.com.vn/thit-thuc-vat-la-gi-an-thit-thuc-vat-lieu-co-tot-cho-nguoi-an-chay/
· Ăn chay kết hợp linh hoạt với luyện tập thể dục, thể thao đều đặn
Thường xuyên vận động, luyện tập thể dục, thể thao giúp cho quá trình trao đổi chất diễn ra tốt hơn, đồng thời loại bỏ những năng lượng dư thừa, tăng cơ, giảm mỡ và đào thải những chất độc hại.
Mỗi ngày chúng ta nên dành ra 30 phút – 1 tiếng cho việc vận động. Ngoài các bộ môn như gym, aerobics, dance… thì các loại vận động nhẹ như nhảy dây, đi bộ, đạp xe, đánh cầu… cũng rất được khuyến khích. Như vậy, phương pháp ăn chay của bạn mới đi đúng hướng và đạt hiệu quả tốt nhất.
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