Healthy Vegetarian Diets
Healthy Vegetarian Diets_Vegetarian is understood as a diet that does not eat meat or does not eat animate creatures. The reason someone becomes vegetarian is very diverse, although most of them because of health factors or also they do not want to eat animals.
Indeed, no benefit of this vegetarian diet for the health of the body. Some of them, weight and cholesterol levels are healthier when compared to meat eaters, lowering the risk of heart disease, as well as less likely to contract high blood pressure, prostate cancer, colon cancer, and type 2 diabetes.
But not all vegetarians have a similar diet? In fact, there are still vegetarian groups who consume meat or animal processed products.
Know the Types of Vegetarian Diets.
Many people think, when it is applying vegetarian diet then the product consumed only comes from the vegetable. In fact, not all vegetarians are. Here are some types of vegetarian diet.
Flexitarian. Are those who consume food from plants, but still consume meat, dairy products, eggs, poultry, and fish on occasion or in small quantities.
Lacto vegetarian. The diet does not include meat, fish, and poultry in its diet. But on the other side still consume products produced from milk, such as cheese, yogurt, and butter.
Ovo-vegetarian. The vegetarian diet does not consume meat, fish, poultry, or dairy products, but still allows the consumption of eggs.
Lacto-Ovo vegetarian. This vegetarian diet does not include all types of meat, but still, consume eggs and milk.
Vegan. It is the strictest vegetarian diet by abolishing the consumption of meat, fish, poultry, eggs, milk, and dairy products into its diet.
Important Nutrients to Look For Vegetarian.
By knowing and planning well, a vegetarian diet will not prevent your body from getting a balanced nutritional intake. Vegetarians can get the various nutrients needed for the body, even if they do not include animal products.
If the vegetarian diet is not properly taken care of, there is a risk that it may cause some nutritional deficiencies that are essential for normal body function. Here are the nutrients that need to get the attention of the diet to a vegetarian.
Proteins help the skin, bones, muscles, and other organs to stay healthy. Milk and its dairy products are a source of protein. Associated with the vegan diet, protein sources can be obtained from soy products and whole grains, nuts, and whole grains. It is important to consume various types of protein sources to meet the needs of the body every day.
In the human body requires calcium to build healthy bones and teeth. Usually, calcium is obtained from dairy products and dairy products, such as yogurt and cheese. For those who adopt a vegetarian diet, especially vegan, a source of calcium can be obtained from soy products such as tofu and tempeh, rice, or oat beverages that have been fortified or supplemented, know, sesame seeds, nuts, Calcium, and dried fruits such as raisins.
To absorb calcium, the body needs Vitamin D. For a vegetarian, in addition to getting it from the sun, this substance can be obtained from cereals and soy drinks that are equipped with vitamin D. In addition, consumption of vitamin D supplements can be another option. Read product labels before purchase to make sure there are no animal products.
Beneficial as one component of the thyroid hormone that helps regulate the metabolism, growth, and function of the major organs. Adopting a vegetarian diet is at risk of not getting enough iodine intake. For that, they can eat some foods, such as soybeans, sweet potatoes, and cabbage vegetables. Examples of cabbage vegetables are broccoli, bok choy, and cauliflower. In addition, about a quarter of a tablespoon of salt with iodine addition can also help meet those needs.
The body needs vitamin B12 to keep the nervous system and blood healthy. Unfortunately, these nutrients are found naturally from animal products. For vegetarian dieters, products that can be a source of vitamin B12 are very limited. Some products like cereals or fortified soy beverages with vitamin B12 can be an option. However, it is worth considering an additional supplement to meet the needs of the body.
The production of red blood cells in the body will require iron. The not impossible vegetarian diet rich with iron content. Several types of foods to choose from, such as whole grains, whole wheat flour and bread, iron-fortified cereals, and green vegetables such as broccoli, spinach, beans, and dried fruit.
Omega-3 Fatty Acids
These nutrients are essential for maintaining heart health. Fatty acids are generally obtained from fish and eggs. For a vegetarian diet that does not consume the product, can be obtained from canola oil, soybean oil, and soybeans. If the intake is not sufficient, you can consume fortified products or supplements.
This enzyme is very important and functions in the process of cell division and protein formation. Zinc derived from vegetable is more difficult to absorb than zinc derived from the animal. If you still consume dairy products, then cheese can be a source of zinc. In addition can be obtained from whole grains, soy products, grains, and nuts.
Early Steps to Being Vegetarian.
If you are currently considering applying a vegetarian diet, do not be in a hurry. Learn first. Consider what is right and truly capable of doing. Here are some things that can help smooth the process of applying a vegetarian diet.
Reduce gradual animal intake. Increase consumption of plant foods every week. Enjoy rice with vegetable soup or vegetable stir-fry. Meticulously looking for a meat substitute. Create one of your favorite recipes, but this time does not add meat. For example, multiply the types of vegetables and beans in soup dishes, rather than adding chicken or meat. Or serve tempeh or fried tofu as protein intake. In some supermarkets, some provide vegetarian meat products made from a mixture of soy or mushrooms, with a meat-like flavor. This product can be used for vegetarians or who are in the process of becoming a vegetarian.
Dining events in restaurants can sometimes be difficult for those who adopt a vegetarian diet. If there is a choice of noodles, then ask for a mixture of vegetables for you. If necessary, ask for regular dish but with special treatment, not many