My College Project Dossier 1 by Ho Kien Quang

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Course name: Design Research Project | Course code: DESI1219 | Tutor: Nguyen Duc Son

GREENWICH UNIVERSITY 2

Design research Object

HO KIEN QUANG 001143586

VEGAN NUTRITION IS THAT OUR BODY TRULY NEED?

DOSSIER 1 3

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ACKNOWLEDGEMENT

This project was having a huge support from Mr. Nguyen Duc Son, Professor of the Graphic Design Department of Greenwich University Aliance with FPT Education, District 6 Ho Chi Minh city facility for giving me a confidence along the way of research of this thesis by his immense knowledge. Also, I would like to give a deepest gratitude to my lovely family who is my main motivation and inspiration to come up with this topic of project.

ABSTRACT

There isn’t one kind of vegan in the world. Vegan lifestyle doesn’t boring as many people thought which just eating a few choices of materials not include animal based. A research work will find out the idea about vegetarian from people who don’t concentrate on it to answer their confusion and change their negative judgement abou t it. Moreover, a researcher could engage this issue through Art and Design.

Design research Object

TABLE OF CONTENT

INTRODUCTION 1. 2. 3.

Background and context Problem Statement Problem Questions

CHAPTER 1: DEFINE / THEORETICAL FRAMEWORK 1.1. Overview 1.2. Definition of Veganism 1.3. Key Concepts, Theories and Studies 1.4. Key Debates and Controversies 1.5. Gaps in Existing Knowledge 1.6. Similarity 1.7. The contributions of the works

CHAPTER 2: CONTEXT / CASE STUDIES 2.1. 2.2.

Research design Methods and Sources

CHAPTER 3: SOLUTIONS / CONCEPTS, IDEA, PROTOTYPE 3.1. 3.2.

Title of Project Design solution

CHAPTER 4: DISCUSSION CONCLUSION 3.1. 3.2.

Practical Implications Theoretical Implications

REFERENCE

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1. INTRODUCTION

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Vegetable demonstration about Vegan (Jena Mazzio)

1. Background and context

2. Problem statement

Vegan food is a popular topic nowadays, especially for those who are following a healthy lifestyle. It is still a topic that had so many comments in the cuisine field because there is a group of people who confirm that vegan food worse than meat. So that my mission of this project is to share a nutrition value of this in order to protect and engage the vegan –eating habit.

Eating is retained to be one of the topics that people care about the most in that it gives us the necessary nutrition and energy. Everyone wants to enjoy a good taste meal, good for their health, and save the environment. However, it is difficult to combine those things except vegan eating habits. Although its popularity has been gone beyond a Buddhist tradition limit, vegan food is still not got complete reception because some people have negative judgment. Some of them said that eating vegan is not enough energy and nutrition, not be fed or just simple they refer to meats because those taste good.

3. Problem question - Is eating vegan food not enough energy and nutrition? - Why is it so hard to be vegan? - Why there are low number of people follow veganism? - How to engage more people cut down meat by visual communication? - Nowaday veganism promotion activities still narrow. How to expand those? - Which media should be used for promotion? What theme should be used to be convining more people to make veganism be natural in eating lifestyle?

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CHAPTER 1. DEFINE / THEORETICAL FRAMEWORK

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1.1 Overview The target point of the research in this project is about the nutrition of vegan food that affects human health. It will focus on the progress of the human digestive system that a transition of vegan foods into nutrition and energy. Furthermore, it is studied about the relation between fitness and vegan. All of the above them just point out a purpose that changes positively people judgement about non-animal products. Similarly, in my deep-down expectation is that if people would not love to follow this lifestyle, because that is a personal choice, but at least don’t refuse it.

Protein Packed Meal Prep (avantgardevegan)

1.2 Definition of Veganism Retaining the meaning of vegan is a lifestyle that eschew all of animal-based materials and products that is adopt of different reasons, including ethic, religion, tradition, and health. There aren’t including poultry, livestock, fishes, seafood, and other animals in vegan dishes. The ingredients involve in vegan foods are vegetables, fruits, berries, rice, wheat, and other grains, beans, tempeh, tofu, soymilk and nut milk, nuts, seeds, and vegetable oils. So that all of nutrition are come from these. Even its limitation of ingredients, doesn’t have meat foods’ diversity, vegan foods have their own way of eye catching with their fresh, colourful, and warm. For instance, vegan foods include their own meals with maple butternut sage soup, tomato pasta, fried tofu coated with scallion, tofu in spicy mushroom sauce, Tso’s chickpeas, creamy mushroom toasts, soymilk, salad, etc. Also, vegan can even be cook as meat foods involve in tacos, pizza, fried chicken, sandwich, hamburger, steak, meatballs, sushi, ramen, curry, etc. Therefore, a “plant-based” type of foods actually not so boring and lack of energy but catchy, tender, various of choice and full eating. In facts, veganism has been divided many levels in the world in order to suitable with each person’s condition. There are veganism - avoiding any animal products; ovo-lacto vegetarianism - avoiding animal products but still consume eggs and animal milks; and pollo-pescetarian - avoiding red meats (beef, lamb, pork, venison) but still consume fishes, seafoods and poultries.

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1.3 Key Concepts, Theories and Studies

1.4 Key Debates and Controversies

This project will be explored the progress of both meat and vegan from the origin to be absorbed. So that we can compare two kinds of meal which is more beneficial. Some people seem to eat vegan foods strange and opposite with nature. They don’t know it is actually what our body needs. A lot of doctors, experts studied and confirm that the nutrition made by plants is healthier than animals. In the first place, the origin of meat and ve gan must be mentioned to realize the truth behind those delicious foods. In other words, cattle, poultry, or any animal farm and plant farm affect the environmental change and cause the products we consume. Then, a comparison between these moves to the digestive system. The progress of absorbing as well as a transition from foods into energy. It would be explained problems about eating meat and non-animal food such as to cause cancer or feel tired and not full enough.

A lot of experiences prove that eat vegan food is good for health but the number of veganism or vegetarianism people is quite small. According to Reuters, the international multimedia news division, the world’s highest concentration of vegans is Israel with 5% of its population. In that article, meat foods always are the most choice for a meal. It is simply because most of us eat that food since we were a baby. And the baby mostly doesn’t like to eat a vegetable. They love meat because it is attractive and tender. The vegetable doesn’t have a good smell. Some kind of them is very bitter. However, when we grow up and understand their benefit but still refer base - animal products. For this reason, the habit of eating meat may cause other’s footprints to relate to the environment, culture, awareness, education, or even nature. In fact, it is not so easy to go plant-based diets even if they provide the nutrients people need. Vegetarian strictly require to remember nutrients in each ingredients more than meats because these

Is a meat-free diet save for babies? (Diana Rodgers) 10

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are contained in different places. Unlike meats were contained a lot of nutrients in one place. Also, vegeterian meals mainly calories are less than meat if they were compared in the same weight. In the subjective reasons, people cannot avoid invitation from others to go to their favorite restaurant, and of couse mostly go to regular one, not vegan restaurant. And there are more meat restaurants than vegan restaurants in areas. Besides, some meat foods are become a national cultural identity in specific areas like snails from Vietnam, peking duck from China, and salmon from Japan, etc. Nowaday, even veganism bring a lot of benefit to human health and environment, there are also many people that disagree with such view of point. They suppose that eating is an enjoyment, not a strict diet that we should care about. There are a lot of delicious foods that include red meats, fishes, and sea foods that vegan people are not going to taste. They have to follow a specific limit to control those enjoyment. Beside, vegan foods are so boring for them while there just vegetable and fruit in the recipe which is lack of

British Wagyu steaks (Aldi )

meat that make a food be more flavorful from the smell to the moment of chewing it. Because of such a popular of meat foods, the world’s famous chefs also successful with their luxury dishes with a high quality ingredients that get throught a strict censorship and professional cooking skill. Those foods raise people social status melodramatically since ancient period which were royal’s favorite. So that why meat foods always be more popular than plant-based foods. There are always two type of people: “Eat to live” and Live to eat“. Eating fancy meat foods is the moment they are enjoying life, awake all of their sences and forget all worries, stress, negative thought. No doubt that we all need that short enjoyment as a little reward after a hard working. And beside, the meat we ate all are come from livestock and poultry which are grow to get meat, did not harm to any wild animals. Be notice that this part does not mention to anybody who are not able to eat vegatarian because of objective reason include health issue, living activities, environment and religion. People who really metion here are a type that have negative thoughs or wrong perceptions about vegan or vegetarian. They bring any seems truthful information, even from doctors, to reject and against vegetarism. By doing that, animal slaughter industries are being directly and indirectly supported by various forms include demonstration, promotion, donation, comment, abstaining of boycotting, large quantity consuming, etc. They don’t know livestock and poultry slaughter is also cause forest fires. Because farmers need to enlarge more space in order to contain more animals to speed up reach their demand. There are various of meat foods that appear among our place that very easy to find out more than vegetarian foods. The process, a taste, a presentation, and a platform for the meat are more and more developed to fullfill a need of enjoyment. In some place was called “luxurious retreat”, wild and endangered animals was also be suffered. Hunters collaborate with smugglers who saled wild animals for meat, horns, tusks, organs, heads, claws illegally to elite group who are rich, powerful, intelligent, a lot of influence but lack of morality. Vegetable is one of foods that can not be reduced in daily meals, or big events, parties,… We can easily see these go along with main dishes. Almost 11

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every foods in every countries, especially in Asian, also have these in different form of preparation include in cooking, stewing, frying, raw, and wrapping. These don’t have any kind of flavor that make dishes more delicous, even some of these are a bit bitter. Why do these so popular that elder used to force us to eat when we were young? What is their benefit for our body? Vegetables basically have high fiber and various of vitamins which is good for digestive system. Fiber is a ingredient that our body can not absorbed. It includes cacbonhydrat (monosaccarit or polisaccarit) which is devided into two kinds: soluble fiber and insoluble fiber. Sluble fiter give us a ability to not get hungry for longer period because it slow down a digest process. So that it is suitable to the one who want to lost weights. However, fiber can not be done a metabolism process in human body and it can not be absorbted by digestive system. Because of that, it slow down a glucose separation and absorption. Blood flow increases slowly, not suddenly so blood sugar has been controled which can cures diabetes. Besides, soluble fiber is the best source to fed benefical bacteria in intestinal tract, connect and metabolize bile acids, sterols and xenobiotic, decrease fat emulsification in food which is a mixture of different immiscible liquids that would ordinarily not stay mixed together. About insoluble fiber, the function some how similar to soluble fiber are reducing cholesterol level, defacative stimulation and regularly toxic waste elimination. Cholesterol is located in all of animal-based foods include in meat, milk, egg, and even viscera. If its level in our blood was high, fat deposition will be gotten in the blood vessels (particularly in heart and lungs) cause atherosclerosis which is the processing narrowing of arteries due to plaque buildup. Insoluble fiber absorb water that help form up feces, stimulate rectum to work easily, avoid constipation which mean our bowel movements are tough than normal. It also prevent increasing cholestrol that cause vascular occlusion. Although fiber bring our body a lot of necessary benefit that make we become healthier, it also has negative points. If we put it into our body too much, it will cause stomache and flatulence, which also is known as intestinal gas is when our stomatch gain 12

waste gas during digestion that usually released from the anus with sound or odor because fiber can not be digested. Although it avoid constipation which is a state of bowels that difficult evacuation of feces, if it was absorbed too much, that sympathy is gotten back. The sluble riber will accumulate in bowels, absorb all the liquid and cause dehydration which is a state of losing water, and indigestion. Because of that, the fiber quantity must be appropriated 50% in one meal and should not be lower or higher than it, allow a aborbtion focus to others nutrition include protein, starch, vitamin, and fat. Meat have nessesary energies but there don’t stay for a long time and some of overproduction will be stucked in our body. If we absorb too much without elimimating for a long time, it will be stucked and cause stomach ulcers which is symptom of stomach lining getting painful. Furthermore, animal fat not only does not make blood vessels dilated but also cause blood fat accumulation. Yet eat vegetarian or vegan does not mean healthy because there are vegan fast foods in market and does not have enough nutrition content in the same weight of meats. The condition of eating healthy is a various diet with enough nesseccary nutrition and plant-based diet is the best way to maintain these. The piant-based diet is be judged that is boring, does not have any attractiveness of vision and taste enjoyment. The people who said that is the one who did not even try vegan foods that are delightful and tasty as well. There are plenty of ingredients of vegetarian that make these can be creative in make new dishes and enough nutrients.

Design research Object

1.5 Gaps in Existing Knowledge Vegan has seemed like a strict diet that very hard to follow, even impossible by leaving meat in their favorite dish. Furthermore, somebody judges that vegan is gone out of society’s embrace which lacks necessary nutrition include Vitamin B12 and Omega-3 that are a benefit for our cell metabolism, creating and, blood, and eyesight. And also, a menu of vegan foods is not varied which is just plenty of choice. Nevertheless, there is enough nutrition in plants if we put knowledge about nutrition sources in the pocket. Likewise, the human body structure is not fit with eating meats but plants. The proof is our teeth shape is likely flat, not sharp, and strong like most carnivores. Besides, our digestive system is also the same as herbivores because an intestine is special extremely long for having enough time to absorb plant’s nutrition when meat would change into a bad issue if stay in there too long without eliminating. All of those convince eating vegan is suitable for the human being, or that is follow nature which we have born to be. Yet, this project ambition is not to compete with meat-eaters because at last, we all are omnivores which is the ability to eat both meat and

plant. This project is to guide people to have the right look of veganism as well as vegetarianism by creating a social group center. By doing that, Firstly, the audience would be impressed by showing some video clips of cooking vegan foods. And, they will be given plant-based snacks in able to enjoy them. Looking at the packaging would see a QR code or a link to go directly to a hidden infographic that explains the fact of vegan foods. If audiences are fully convinced, then they can visit our website as well as a fan page on a social network to look for more vegan topic articles and recipes of a delicious dish and full of nutrition. The center would organize a speech or an offline meeting monthly to have a chance to connect with people who have the same path as us.

Poor digestion (Biolounge) 13

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1.6. Similarity There are many collaborations and social group that push further point of vegan engagement. All of their public reason is mainly because these want to raise awareness of animal punishment for meat supply and protect animal right. Specially, there are two groups were mentioned and inspried in this project is Animals Now from Isarel and Song Thuan Chay (roughly translated: live vegan) from Vietnam. In Song Thuan chay social group, there provide information about benefit of eating vegan foods, along with nutrition value, calories and fat, news about the effect from vegan around the world, celebrities who go vegan, as well as many recipes for daily meals. Furthermore, there is an acitivy to give an oppoturnity to practice vegan routince named ‘Thu Thach 7 ngay Thuan Chay’ (roughly translated: 7 days vegan challenge). In this challenge, participants will be encouraged to go a strict plant-based diet in 10 days and be supported by their own staffs. In this period, participants will officially do a vegan routine in seven days. They will learn some information, organize and prepare carefully to be more confident to do

a challenge smoothly and easily in other two days. The last day, the organization will ask participants to do a survey to help them improve for next times. The interesting things in this activity is participant who has the most interaction in social media about their records, posts will have a special gift. Otherwise, people who have completed their challenge can come back again to improve and lead others. All of articles of this group were written by vietnamese.

Animals Now logo

Song Thuan Chay logo

7 days vegan challenge banner 14

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7 days vegan challenge result in July (Song Thuan Chay)

1.7. The contributions of the works A big organization that was mentioned before help a lots for this project because them has many truthful articles about this topic, the organizing of activites is clear, smooth, and detail. Articles has a strong convience with well choice of words, sources and reach readers expectations to make a positive change. The mission of this project is to protect veganism from negative judgements that could push it stand on an edge of oblivion. They realized the value of plant-based diets which not only effect positively human’s body and mind but also other species and environment as well. The Social Organizations will have more experience in calling people go vegan because they have estabished sources to face with difficult questions and conflict perpective. What happen if vegetarism be extincted of society, our health and environment would be intimidated. We have to maintain this culture together by engaging vegan diet and share it to many people among our area as many as possible. Because there are many people who are partical and misleading do not support that. Those organizations’s

arguments are convincing, effective, clean direction, to lead a community become more enlarging and long-lasting. They are able to conquer people to change their mind easily by practical actions and be successful in the way they chosen in order to share those beautiful message to others among us. Because they believed that others can also get what they want to if they understand the value behind it. That value bring us an stable, unbreakable mind with ourselve and give a huge positive change for our society. Earth is a home of every species in the world. Not because we are the top of the food chain so we have the right to invade others species life. We live together because we all have a connection. They need us as well as we need them either directly or indirectly. We are a highest intelligent species in the world so we should be aware that what is wrong and what is right to decide the correct action, not to adore our greed and get harmed to others then we will be harmed back soonly. We will become illness, can not build up our dream, our passion, our ambition that we dream about every single day.

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CHAPTER 2. CONTEXT/ CASE STUDIES

Design research Object

2.1. Research design A final result that this project wants to get is to understand both meat-eaters and vegetarians’ perspectives of each other so that the problem could be solved effectively. Primary research would be a focus on qualitative research that data is about to explore deeply objectivity as well as subjectivity the way people see vegans and vegetarians’ experiences. In other words, the researcher is going to learn what people know about vegan, what they worry about, and how they feel about it. Likewise, respondents who are vegetarian also be found out their body affection, are these something change when eating plant-based foods, and any arguments around them relate to their lifestyle. Besides, quantitative research will be a way of doing secondary research. It is to analyze an idea of how plants and animals that raise food affect the environment as well as our bodies. There is food consuming quantity for animal raise involve in cattle and poultry, a comparison between the plant’s farm and animal farm area.

Impact level of climate change contribution inforgraphic (Environment Research Letters)

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2.2. Methods and Sources

Things That Vegans Are Tried of Hearing thumnail (BBC Three) The primary search will be do a survey to interview online respondents. Then get information from the internet. The method of primary research would be doing an interview through a survey. There are a few questions that use a friendly tone to get information from interviewers who are meat-eater and vegan like how they asked their participants in the video clip “Things That Vegans Are Tired of Hearing” from BBC Three channel on YouTube. So that they not only answer comfortably but also avoid a conflict between both groups. Target respondents would be from 16 to 40 and be students or in a workforce because each generation will have different perspective about this topic. Young generation tend to eat what they love to enjoy live when old generation select carefully a food which high quality nutrition to maintain their health. Finally, a researcher will be more understand the cause of the problem and get ideas for the next step of the project. Also, a researcher has to be actually a vegan to see between what he expected and what really happen.

Design research Object

Which type of eating lifestyle are you (Project survey document)

Why do you or order people don’t follow plant-based diet regularly (Project survey document)

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And the ways of doing secondary research are taking information, data from books and internet. There are books that very helpful and easy to find them in any bookstores in Vietnam. The first book that cannot don’t mention in this project because of its huge popularity, The Enzyme Factor by Hiromi Shinya. This book expresses the idea of eat healthy that opposite with any common knowledge that we knew. Next, the book ‘How Not To Die’ by Dr. Michael Greger, who is a speaker for health issues. This book is one of his best sellers and also contain all of his knowledge about eating. Moreover, the book ‘Ta Biết Gì Khi Ta Ăn’ by Minh Giang and a set of ’66 ngày’ by Ho Thu Huong also worth to do a reference. In addition, internet also is an amazing source for research because of its massive and diversified quantities. There are two sources which are very truthful for researcher. The first is ‘Sống Thuần Chay’ fanpage in Facebook which is nonprofit organization. It is posted news, articles, recipes and events about vegan that were confirm by health expert Do Mai and many celebrities include in Angela Phuong Trinh and Ho Quynh Huong. Besides, all of the posts from ‘Sư Tử Ăn Chay - Veganroar’ fanpage from Facebook which was develop by Quách Thanh Lâm, a bodybuilder, model, vlogger, youtuber. In that page, he shares article about nutrition, cooking, training also lifestyle of vegan bodybuilder.

How Not to Die (Dr. Michael Greger)

Vegan Meatball Noodles (Veganroar)

What we know when we’re eating? (Minh Giang) 20

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Enzyme factor (Dr. Hiromi Shinya)

Quach Thanh Lam - Veganroar (Vlogger - Bodybuilder - Model - Youtuber)

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2.3. Graphic Design field Here we analyze the design of each social communication that is somewhat similar to this project including Sống Thuần Chay (Live Vegan) and Vegan Society which focuses on the nutritional value of plants. Sống Thuần Chay is a community organization created by Vietnamese people that provides an opportunity for everyone who wants to practice a vegetarian lifestyle by participating in a challenge called Seven Days of Veganism. The website has only one page to introduce the organization and register to participate in the challenge because blogs and news and interaction with members will operate mainly on the social networking fanpage Facebook. The whole page is designed to be simple, light, with few words, keeping only titles and important information. Images are highlighted by more prominent sizes than letters including paragraphs, captions, and announcements, plus a soft monochrome background that adds attention to the image. The main color used in the brand identity is Spring Green, which is a reference to the color of vegetables. Particularly, banner’s background on the website uses cyan color to distinguish it from other elements. The chosen font is san-serif with round cap.

Song Thuan Chay website

The Vegan Society website 22

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The Vegan Society is an organization campaign in England to create a vegetarian community in Europe including many Objectives, including Health. The website contains all of the organization’s information including history, news, blogs, supplementary products, and the campaign itself. Layout on the homepage, the banner divides the Campaign and Blog section at the rate of 3/4, but the content is always centered. In another section, divide the layout 5/3. The main content occupies five sections, the remainder includes a table of contents and advertisements for the organization’s products. The selected font used is Putt Cap. Color tones used are Sea Green and Orange.

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CHAPTER 3. SOLUTIONS / CONCEPTS, IDEA, PROTOTYPE

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3.1. Title of Project The title is always a matter of consideration when it comes to certain content, because it not only captures the meaning of an entire article, but also has to attract readers from the beginning. There have been a lot of articles from community organizations to individuals talking about plant-based diets, so most people are familiar with it. But the difference between this project and other articles is to exploit each object to see how they have ideas to figure out what is the most suitable diet. In the beginning, I have three options for the phrase after “Vegan Nutrition” in a title: “A Choice For Truly Healthy And Happiness”, “What Our Body Truly Need”, “Is That Better”. Most articles say that vegetarian is very good for health but not many people follow it because it has not really put itself in the situation of people who are always messing around in everyday life to lead properly because they don’t. who is eligible to enforce it. It relates to each person’s circumstances, personality, habits, interests, and culture. So I want to bring this topic and divide

into each type of vegetarian diet through careful explanation so that people can understand more deeply, so that we can confidently practice in that lifestyle with less difficulty. They can make it like a pie of cake, naturally, and comfortably. That is the meaning behind the phrase “Is That Our Body Truly Need?” The main phrase of that title is Vegan Nutrition to guide the reader is that this project focuses on analyzing the nutritional value of vegan foods to get a multi-dimensional perspective of all ages. Thereby, it is possible to strike into each person’s needs in order to evoke curiosity and lead in the right direction because vegetarianism has many related topics including religion, morality, animals, the environment. , and even spirituality.

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3.2. Design solution My idea is to make a short animation video clip to convey the issue of vegetarianism and health. At first I planned to make an infographic of nutrients for plant - based foods. But that is not enough to convey and importantly, it cannot spread to many people because it does not attract the viewers with all the content because there is too much information in one frame. After a few days, I find that the content that I have memorized for a long time is mostly from the movies I like. So I find this medium easy to convey because it leads the viewer.

In part two, the reason why vegetarianism is spread is so good for health that the number of people following this lifestyle is very small. Those opinions are aggregated from the survey results. Most people understand that what it generally means is to abstain from animal foods. And we all know that this source of nutrients is frugal, clean and less pathogenic than eating salty foods. But the reason they still choose to eat salty is mainly because the vegetarian diet is not attractive enough. It doesn’t provide the energy needed for a day and doesn’t have time to cook. Meat is also easier to find. Even so, they are still aware of the importance of vegetarianism. They don’t eat meat every day, and nobody doesn’t like to be vegetarian. They eat alternately, taking a long time to change meat to eat seeds or beans. Someone eats on the full moon day. Someone who eats periodically a certain month or even likes to change taste, then eat that meal without any reason.

The direction of the video is going to be soft, gentle, cute, cozy, adding a little bit of doodles, which is represented by boiling lines, spontaneous strokes, without specific rules. This is an alternative and interesting form. This theme clearly defines the handmade spirit that is separate from formal organizations, mass production. This form of doodles shows the viewer the content that is conveyed in the clip created from the perspective of real people in society through The final part goes on expanding knowledge. In survey information sources. So it will deeply touch the survey results, most of them have never heard of viewers’ expectations. the international vegetarian level table. In which there are three levels: do not eat red meat; plant-based This short animation video content is divided eating can eat eggs, milk, honey and spices derived into three main parts. The introduction reiterates the from animals; vegan. It’s been recognized for a long definition of a vegetarian diet and gives the statistics. time now, and some people have cut down red meat The second part talks about the practical views of in their diets. This level table helps people practice this people in society and the last part gives a table of the lifestyle more easily while still suitable for the life and levels of the vegetarian diet according to international conditions of each individual. Besides, it is important standards. to ensure adequate nutrient intake to improve health. And finally, to meet the individual taste preferences The origin of the vegetarian diet comes from of each person. the ancient Indian tradition. At that time the food was very primitive. All food comes from vegetables, fruit, and rice. Then Buddhism, Hinduism and Jainism also applied this concept of flesh - avoidance. Up to now, the vegetarian menu has become colorful with many cooking methods and tastes appearing in different cultures and environments, from Asian countries to the Western sky. Whatever the savory dish is, the vegetarian dish has something. The statistics of patients with heart overweight, disease, diabete, high blood pressure and even prostate cancer have decreased significantly after following this diet. Especially during the covid-19 pandemic, many people cut their meat consumption. 26

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Type of eating lifestyle spectrum (nature.com)

the dry brush pack for procreate retrosuppl 27

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CHAPTER 4. DISCUSSION

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Compared with fats and carbohydrates, the protein to be digested takes a relatively long time, thereby eliminating persistent hunger. In addition, protein can also resist the accumulation of fat cells in the body, help lose weight, promote healthy hair growth and maintain skin nutrition. You may feel energetic throughout the day, especially if you do a lot of physical exercise. Many bodybuilders and athletes get protein from vegetarian food. Indeed, meat is one of the best sources of protein for mankind, but there are many protein-rich vegetarian foods that can be completely added to vegetarian food. These are 10 protein-rich vegetarian food sources for vegetarians: Milk is one of the richest and most important vegetarian protein sources. Cheese, tofu, yogurt, butter, cheese, dairy products,..., all these dairy products and milk are very rich sources of protein. Black beans are used in many different vegetarian recipes to make your diet rich in protein. Spinach contains a lot of iron, vitamin A and vitamin K, and is also rich in protein. Chickpeas, also called Channa, are vegetarian ingredients, rich in protein, high in fiber and low in calories. Nuts such as almonds,

peanuts, cashews, walnuts are rich sources of protein. These nuts are also rich in omega-3 fatty acids. Peanut butter is a very delicious and rich source of protein, especially children like it. Spread peanut butter on toast or eat a few tablespoons a day to get the desired amount of protein. Quinoa is a healthy grain, rich in protein and gluten-free, magnesium, antioxidants and fiber, which are essential for health. Add quinoa to a portion of a salad or use it as a hamburger. Kidney beans can help you get the protein you need every day. Mung beans are rich in protein, as well as leucine (α-amino acid) and other amino acids that are essential for metabolism. These tiny seeds are rich in protein and also contain healthy fats and minerals, which help nourish the body from within. The vitamin E content in hemp seeds helps brighten the skin. Hemp seeds are used in various vegetarian snacks, such as protein bars and smoothies. Oatmeal is a source of protein, and its protein content is more than three times that of brown rice that is commonly used as part of breakfast dishes.

Vegan Protein source (Shuterstock) 29

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Any dish will provide a certain amount of calories. No matter how many calories there are in the food, they are still factors that affect weight gain or loss. If you know how to count calories in food, you can easily know how many calories you have in your body. From there, determine how much this dish or that dish should be eaten to lose weight or gain weight. For example, if you want to eat corn to lose weight. So how much corn must be eaten to lose weight. Calculate based on the calories your body needs for normal daily functioning, the number of calories in corn, and the calories in each corn. You can refer to the article on whether to consume high-fat corn as the answer. Consider calculating the calories burned in a

Vegan Protein source (Shuterstock)

day and use it as a “balanced budget” in family life. It should be carefully considered regularly. Learn how to calculate the calories consumed in daily food so that you can balance the amount of nutrients you can tolerate and eat a reasonable diet every time you want to gain weight or lose weight effectively. According to the analysis of experts, the nutritional requirements of a normal person (in good physical condition) usually drop to about 2000 calories. According to gender, age and weight, each person’s nutritional needs and calorie needs will also be different.

Design research Object

When you think about bodybuilding, the first thing that comes to mind is meat protein and a large amount of meat, as well as a vegetarian diet. Barny du Plesis is a well-known bodybuilder who overthrew this tradition. Barny du Plesis is a British professional bodybuilder. In 2014, he won the first place in the Mr. Universal competition. He is also the champion of the animals killed today and the animals he eats. vegetarian. Currently, he is still muscular and weighs 107 kg. Frank Medrano from the United States is a fitness expert and is known as the king of aerobics. In addition, he is also a vegetarian gym, offering a variety of vegetable and tuber menus to help him achieve the highest level of bodybuilding. Barny du Plesis owns his own vegetarian shop in Norwich. His wife is Universal Pictures’ “Healthy Hut”. His wife is also the strongest in England in 2010, and of course, like her husband, she is a vegetarian. In modern times, some people pursue a vegetarian diet because of their beliefs. In addition, for health and environmental protection reasons, more and more people choose vegetarian food. However, in many cases, the vegetarian diet is too strict, leading to lack of nutrition in the body, directly affecting health and even life. At the same time, the old vegetarian diet is a relatively healthy and effective

diet. However, the vegetarian diet of ancient people was actually a diet containing meat. In the beginning, the rule of not eating “fishy” was the rule of ancient Indian Brahmanism. After the development of Buddhism, it was said that eating “fishy” would produce greed, which could not help avoiding desires and easily stimulate people’s hearts, making it difficult to calm down, control emotion. Therefore, Buddhist restrictions prohibit practitioners from eating meat and must be vegetarians. Only few people know that in modern concepts, ``fishy smell’’ usually refers to ``meat’’, but in fact ``fishy smell’’ originally refers to a strange, spicy, strong, strong smell Vegetables such as garlic, onions and chives... Gradually, in modern times, the word “fish” has become “meat”. According to some records, in ancient times, it was said that they were vegetarians and only ate vegetables and fruits instead of meat. Do not use onions, chives and garlic to avoid odors. Therefore, it can be seen that the ancient vegetarian diet is healthy and rich in nutrients, which helps to balance the minerals in the body. We should probably also understand this diet to improve our health and stay healthy. Should not pursue a 100% plant-based vegetarian diet to avoid lack of substances in the body, which can lead to sleepiness, fatigue, and lack of vitality.

Barny du Plessis (Body builder)

Patrik Baboumian (weight lifter)

Frank Medrano (Callisthenics)

Research

CONCLUSION

Design research Object

Practical Implications

Theoretical Implications

Through the process of researching, the project has been acknowledged of being vegan, look back again on how people affected natural sources that nearly reach to an alarming rate. The researcher can be more understand and admire this lifestyle. By knowing the painful price for having a tasting meat dish, he is no longer wants to keep an old taste and begin to take a footstep in plant-based routine. He hangs out with his vegan friends to build up a relationship and sharing experiences. He also learns some recipes to develop a diversity of the daily menu. Furthermore, he will share his creations with family, friends, and enjoy, have fun together. Consequently, he will be confident to keep following this path for the rest of his life.

Through answering questions for audiences about vegetarian problems, they have been fully persuaded and more respect for vegetarian. According to answering questions from audiences’ problems, they have a positive look not only at strange people but also their friends, their family, and themselves instead of preventing and criticizing. Consequently, they learn how to be vegetarian to protect their health. Because they understand the benefit and the effect of vegetables for the body and the environment. They don’t eat because they have to but they hope that they can make their life much better. This is one of the best ways that make ourselves happy, and people are together to have a healthy lifestyle. As a result, people become vegetarians are populated.

A scene of “Here’s why we need to rethink veganism” video

Research

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Design research Object

HO KIEN QUANG