, social magazine

The meat-free menu is not boring - it has its own rules

Vegetarianism can undoubtedly be the first step in modifying lifestyle. There are different ways to change the diet, but it is always necessary to respect the essential requirements of the body for nutrients and vitamins.

Motivation to exclude animal food is health care. Reducing the risk of developing diabetes, consideration for the heart and vessels, or supporting weight reduction - all of this is proven by the benefits of this diet. However, vegetarians and vegans should be careful not to lack nutrients with the diet.

A typical vegetarian bases his diet on vegetables, fruits, cereals and legumes. Eggs and dairy products may diverge vegetarians. Lacto vegans do not avoid these items; on the contrary, vegans do not include them in the menu. This is why veganism is considered the most strict form of vegetarianism.

Beware of calcium and iron intake!

Nutritionists should pay close attention to these four nutrients - proteins, calcium, iron and vitamin B12 . "The lack of all these substances causes total fatigue to lust, depression, anemia, loss of muscle and fitness. In addition, there is a risk of spasms in the case of calcium deficiency, faster bone thinning and increased tooth decay, " explains nutrition specialist Veronika Hanzlíková.

Vegetarians can consume iron and protein from eggs and dairy products, and vegans need regular spinach, beans, quinu or tofu. In addition to a well known tofu, there are other tasty soy products such as soy yogurts and soybeans that can be used in a variety of vegetarian dishes. Dining room can also enrich the smoker. "Both poppy, nuts (most of which contain almonds), seeds (sesame or sunflower) and cauliflower, cabbage and broccoli also serve as a source of calcium in both cases. At the same time, it's important not only to eat calcium-containing foods, but also to get enough vitamin D to help absorb it. Vitamin D can produce the body on the basis of solar radiation. Unfortunately, the plant diet is virtually nil, noting that the content of vitamin D is only in sun-dried mushrooms. "

Changing the diet is never too late

Vegetarian and vegan can be at any age. "For vegetarian children, a diet can not be underestimated not only for the proper development of bones and teeth, but also for the proper functioning of hormonal and metabolic processes," explains Veronika Hanzlíková. The transition from the "old" diet does not have to take place radically from day to day. Good practice is, for example, the gradual increase in the amount of vegetables to complement each meal and the observance of a few full-day vegetarian days. Thanks to this, you can better get into a wide range of herbal foods and learn how to combine them so that the new menu is varied, tasty and healthy.

Author: Mgr. Petra Kováčová
Source: U lékař

Like FiftyFifty article:

All articles 2018, 2017, 2016, 2015, 2014, 2013 on