Vegetarianism is a choice in choosing healthier foods and proven or if you can not choose 1 / 2 Veg, many advantages to corporate fitness in addition to the friendly lingkungan.Tapi before you decide try to read the following article, who knows there is a fit and healthy read more ... congratulations ..
A. Vegetarian Nutrition.
So there tidaka Vegetarian nutrition? Who says? Better to read the article below.
Burger know, cheese, vegetables, sausage vegetable, and vegetable protein, textured like meat, are examples of various types of vegetarian foods in supermarkets, which were increasingly interested in a lot of people. Vegetarian menu is also found in many restaurants, such as pasta salads, bean burritos, and sandwiches with grilled Portobello mushrooms coated with cah onions and peppers. Or, curried lentils, vegetables cah Lohan, and sapo know. It's all very interesting and tasty, add variety and type of food menu good on vegetarian or non-adherent. Non-vegetarians can certainly feel the new taste of processed plant foods are slightly different from the food "regular."
Although not all enriched with proteins and fats which are commonly found in animal foods, vegetarian foods continue to meet the nutritional adequacy of such non-vegetarian. Condition, you are good at choosing food. For vegetarians who still eat animal foods such as milk and eggs, nutritional adequacy is not significant problems. Therefore, the principle is more and more varied diet, the easier we can meet nutritional needs.
That might be a little "special" is the Vegan or Fruitarian. The reason, animal foods contain nutrients that are not, or only slightly, owned plants, such as vitamin B12 and calcium. So, the Vegan diet specific needs, by utilizing the knowledge and creativity, in order to get a good source of protein and other essential nutrients, without eating animal products. For example, intake of foods that lack one essential amino acid (which is needed by the body, because it can not be made) can be overcome by eating other protein sources.
Other important micronutrient intake (micronutrients), such as riboflavin, vitamin D and B12, iron, zinc, iodine, and calcium. Riboflavin is available in green vegetables, and grains that dioleh minimal (whole grains), yeast, and nuts.
Sources of vitamin D are vitamin D-fortified margarine and enough exposure to sunlight. Vitamin B12 is found only in animal foods and the reserves of this vitamin in the body only last up to 4 years. Vitamin B12 deficiency can cause anemia, nerve damage, and even mental disorders. However, this can be prevented by drinking soy milk fortified with vitamin B12, breakfast cereals and fast food, or eating a special yeast that was developed in media rich in vitamin B12.
As for iron, adherents of a vegetarian can eat whole grains, especially fast food breakfast cereals, dried fruit, and nuts. Given besiz substance of this group can not be absorbed properly, we need help from a source of vitamin C. Eat immediately after eating sources of iron, for better absorption. Also, cooking with iron pan can also increase the iron content in food.
Zinc intake can we can go through whole grains, especially fast food breakfast cereal and nuts. However, relatively little absorption due to inhibited by phytic acid content in these foods. A better source of zinc is the bread, because the process can reduce levels peragiannya phytic acid. For iodine, always use iodized salt.
The most difficult to fulfill by the adherents of a vegetarian is calcium. If we drink soy milk, you should select a fortified with calcium. Because, pure soy milk calcium content is only about 150 mg per cup. Meanwhile, fortified soy milk contains 500 mg of calcium per glass. Food and other beverages that are calcium-fortified orange juice, tofu, breakfast cereals and fast food. Green vegetables also contain calcium, but less effective absorption. Another alternative is to take supplements containing calcium.
Consumption of Omega-3 fatty acid adequate (at least 1,000 mg daily) is very good for the health of the heart and blood vessel system. Sources of Omega-3's best deep-sea fish and fish oil. However, those who follow vegetarianism can get it from vegetable oils containing Omega-3 oils such as canola, soy, flaxseed, seaweed, and walnuts.
To learn more about Vegetarian complete, read the article below.
B. Five Types of Vegetarians
In general, those who have a vegetarian diet to avoid consumption of foods derived from animals, and eating only plant foods, like whole grains, nuts, vegetables, and fruits. Specifically, there are several types of vegetarians. The difference between one group to another related to the pattern of consumption of animal foods and processed products. Please note, it's been a little number of vegetarians who consume no animal foods at all.
In the world there are 5 Division Vegetarian vegetarian types are:
1.Lacto-ovo vegetarian. vegetarians who still eat eggs, milk and dairy products (like cheese and yogurt), but do not eat meat, chicken, and fish.
2.Lacto-vegetarian. The only consume milk and dairy products, but avoid other animal foods.
3.Vegan. Only eat vegetable food sources, do not eat all types of animal products.
4.Fruitarian. The food is the main form of fruits, nuts, honey, and vegetable oil.
5.Semivegetarian. This person usually follow a vegetarian diet, but occasionally still eat red meat, chicken, fish, eggs, and milk.
Several studies have shown, the followers of vegetarians have a reduced risk of death from certain diseases. For example, cardiovascular disease, hypertension, various cancers, type 2 diabetes, and obesity (overweight). The level of risk reduction is obtained when compared with non-vegetarians. In short, the vegetarian is more longevity. Especially considering a vegetarian lifestyle is often accompanied by other healthy lifestyle, such as not smoking, exercising regularly, not drinking alcohol, or drugs.
C. So Vegetarians Healthier
Being a vegetarian is a big decision. How not, you should leave precisely the type of food you like for certain reasons. From the desire to reduce cholesterol up for reasons of environmental care.
However, you do not actually need to get rid of the foods you love. Especially if you feel the meal so less kick if not equipped meat. New research shows, you do not need to avoid meat forever to enjoy the benefits that full-time vegetarian.
You just need a holiday meal of beef, chicken, fish, goat, or pig a few days a week. According to the researchers, this method should be tried.
"Eat vegetables two days a week can produce health benefits, environmental, financial and real. You do not need to make some major changes that make you feel overwhelmed," said Kate Geagan, RD, author of Go Green Get Lean.
Choose the type of vegetables and fruits that vary so you get lots of vitamin and mineral intake. Add protein from vegetable sources, such as tofu, tempeh, and oncom, and nuts, such as soybeans, green beans, red beans, and peanut butter to spread bread wheat. This option is able to overcome hunger, also satisfying the desire for a good meal.