8th GOVEG Asia Magazine

100% Vegan Beauty Products Delivered to Your Home

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An App with a Purpose

An App with a Purpose BY:Rajeswari Vikiraman Loving that more people are realizing that animals are really not that different from humans, Rajes is happy to be playing her part, albeit small, in creating a more compassionate world. She currently works as a comp

Double Mushroom Gourd Roll

    BY:  Luo Wen Hui |PHOTO:Lao Mian Low Fat Vegan Diet for a Healthy Immune System   Ingredients: Small dried mushrooms 6 pcs Maitaka 3g Perigord truffles 6 slice (optional) White Gourd 700g Luffa 200g Carrots. 40g   Seas

Every Vegan Mom Has a Different Start

BY: Rachel Choi Rachel Choi is a vegan mother born in the ‘80s in Hong Kong. She is fond of green living and also good at vegan cooking. Last year, she gave birth to a healthy and cute vegan baby boy. Rachel is also a versatile yoga teacher who teaches yoga at various places.

Finding Vegan Food in Local Eateries

Finding Vegan Food in Local Eateries BY Jennifer Lai  花花 Jennifer Lai is a 15-year Hong Kong vegan who cares about animal well-being and environmental protection. She is the author of “Exploring Jennifer’s Vegan World” and is Facebook page owner of FaFa Vegan Travel.

Fruitful Living that Takes Running to a New Height

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Healthy, Tasty Raw Food Recipes

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Low Fat Vegan Diet for a Healthy Immune System

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Making Your Own Garden in the City

Making Your Own Garden in the City BY:  Patrick Lo Patrick Lo heard about the vegetarian diet from a liver/ gall badder flush naturopathic practice eight years ago and became a vegetarian with no turning back.  During his vegetarian days, he participated in many different vegetar

Plant-Based Diet: Phytochemicals and Health Benefits

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Rediscovering Japan’s Plant Eating Traditions

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Sichuan Style Dan Dan Noodles

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Sichuan Style Sour & Spicy Flat Noodles

Sichuan Style Sour & Spicy Flat Noodles   By: Chef Cheung Pak Kuen    《Cheung Pak Kuen》 Cheung Pak Kuen aka King Sir learnt cooking from his father since he was 15 years of age. He began working as a cook for Treasure Chinese Restaurant, then switched to being a

Stir-fried Lotus Root with Ginger

    Stir-fried Lotus Root with Ginger   BY:  Luo Wen Hui |PHOTO:Lao Mian Low Fat Vegan Diet for a Healthy Immune System   Ingredients: Young ginger 50g  lotus root 100g water chestnut 2 pcs red peppers half piece &n

The Best Vegan Meals You Can’t Miss in Seoul

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Vegan Food from Land of Multiple Spices

Vegan Food from Land of Multiple Spices   BY: Ng Ling Yi   《About Ling Yi》 Ling Yi was born in Penang, Malaysia. She has studied and lived in Taiwan for more than 13 years and now lives in Canada. She was a happy veg placenta with a vegetarian family for reli

Vegan Travel 101

Vegan Travel 101 BY: Crystal Lee Crystal Lee is a freedom-loving traveller and blogger for the Vegan Expression channel. She specializes in making videos and writing articles on vegan topics. She hopes that through more vegan related texts and videos, more people can understand and adopt a

Zucchini and Mushroom Soup

  BY:  Luo Wen Hui |PHOTO:Lao Mian Low Fat Vegan Diet for a Healthy Immune System   Ingredients:  (serve 2) Agricus Blazei Murrill mushrooms 4 pcs Yellow Fungus 6g zucchini 300g figs 2 pcs (big size) walnuts 2 pcs red dates (stoned) 2 pcs

 

BY:  Luo Wen Hui |PHOTO:Lao Mian

 

COVID-19 has swept around the globe, putting many lives at risk. Only now do we truly realize the importance of health. We begin to fear, even panic. As a result of this pandemic, more and more of us are beginning to pay attention to health and think about the meaning of being healthy.  

 

 

People usually think that being healthy equals being young or without disease. But this is not always true. The young, for example, are not exempt from diseases. There are more and more reports of people with cancer at a young age, of teenagers with terminal cancer, diabetes, heart disease and so on. Serious diseases are no longer the sole preserve of the elderly.

 

So why do some people get sick and some do not? As is commonly understood, it has to do with the power of immunity: the stronger one’s immunity, the less likely one is to get sick. The weaker the immunity, on the other hand, the more prone the body is to illnesses. 

 

Immunity is actually created by a guardian hidden in the body - the immune system. Without a strong immune system, a single speck of dust is enough to kill us. The immune system is like our body's defence forces: air force, ground forces, special forces and so on.

 

The immune system protects our bodies at all moments if it functions well. What the immune system needs in order to function well is good nutrition. The most important thing that we must do every day is make sure that we provide enough nutrition to ensure that our immune system functions well.

 

So how do we do this? Nutritional Immunology is a discipline that studies the relationship between nutrition and the immune system. Studies in this field show that a low-fat vegan diet helps to support and strengthen our immune systems.

 

So why low-fat veggies? We have to talk about "lipids", which include both omega-3 and omega-6 fatty acids. These are essential for many aspects of health including brain development, cancer prevention, bone health, eye health, depression prevention and pain relief.

 

Omega-3 fatty acids cannot be produced in the body itself and must be obtained from the diet, and omega-6 fatty acids are also essential for the development of the brain. However, excessive intake of omega-6 fatty acids can cause great harm to the body. The optimal ratio of omega-6 fatty acids to omega-3 fatty acids in the daily diet is between 1:1 and 4:1. However, the modern diet has 14 to 25 times more omega-6  than omega-3 fatty acids.

 

An unbalanced ratio of omega-6 fatty acids and omega-3 fatty acids will increase the risk of cardiovascular disease, cancer, osteoporosis, inflammation and autoimmune diseases. This is largely because of the amount of oils we use in modern cooking. Although plant foods are beneficial to health, refined plant oil is not, due to its altered structure. No cooking oil is beneficial to the human body. If you have to use oil to cook, choose the least harmful oil.

 

To help us choose the least harmful oil, we need to understand smoking points. Each type of oil has a different smoking point. As soon as the temperature reaches the smoking point, the oil begins to smoke and deteriorate, producing harmful substances.

 

Experts recommend choosing cooking oils based on different cooking methods. For example, relevant authorities in Taiwan have clearly stated that "cooking oil should not be heated past its smoking point, otherwise it will be oxidized and degraded, producing large amounts of free radicals and polymers that are harmful to health." Thus it is recommended to choose cooking oil according to the heat that will be applied in cooking.

 

Smoking points of common cooking oils and the ratio of omega-6 to omega-3 fatty acids:

 

Types of oil       Smoking Points  Omega-6 : Omega-3
Macadamia Nut Oil     210°C                    1:1
Perilla Seed Oil      202°C-250°C                1:4
Chia Seed Oil       160°C               1:4
Soybean Oil      160°C            7.1:1
Olive Oil     160°C        12.8 : 1
Tea Seed Oil       252°C            31.8 : 1
Sunflower Oil      107°C          39.4 : 1
Corn Oil          160°C        46.1 : 1
Sesame Oil      177°C        137  : 1  
Peanut Oil      160°C         32  :  0

         

When you look at this table you will see how important it is to avoid consuming too much harmful oil. If you have been feeling unwell and medicines have not been helping, you could try to reduce your oil intake slowly. It may help alleviate the situation.

 

Our immune system also needs other nutrients which are best supplied by a safe, natural whole food, plant-based diet. Phytonutrients provide our bodies with energy and essential nutrients, while antioxidants help to remove free radicals and reduce aging. Polysaccharides help our body repair cellular and genetic mutations and reduce the risk of cancer. Agricus blazei murrill mushrooms, shiitake mushrooms and maitake mushrooms are rich in polysaccharides and a variety of amino acids which are beneficial for the immune system. 

 

Nutritional Immunology is a science of disease prevention. “Prevention is better than cure” has always been the main goal of research and study in the field of Nutritional Immunology. A safe, natural and whole food plant-based diet allows the immune system to fully protect us against the invasion of bacteria, viruses and environmental toxins.

 

Today I'm going to introduce you to three seasonal low-fat vegetable recipes- one soup and two hot dishes - Zucchini and Mushroom Soup, Double Mushroom Gourd Roll, and Stir-fried Lotus Root with Ginger. Remember to go check them out in the recipes section of this magazine. They are very easy to make and hope you will enjoy these healthy and delicious vegan meals at home.

 

 姬松茸黃耳節瓜湯 Zucchini and Mushroom Soup

 

雙菇白玉卷 Double Mushroom Gourd Roll

 

 

子薑炒藕帶 Stir-fried Lotus Root with Ginger