Tips for vegetarians

Vegetarianism harbors health hazards only if you treat food thoughtlessly and ignore the laws of common sense. If a person has eaten half his life meat, his body is accustomed to a certain set of nutrients, as well as their ratio and quantity. Properly formulated diet will provide the body with the usual substances for it, without any risk whatsoever.

Peculiarities of nutrition in vegetarianism

What do we have with a vegetarian diet? More than 600 kinds of fruits, about 300 kinds of vegetables and root crops, and almost 200 kinds of nuts. Not so little, agree. A great variety is available for replacing products that can be counted on the fingers. We get the whites from nuts and beans (primarily: soybeans, peas, beans, and lentils), cereals (wheat), and some vegetables (cauliflower, kohlrabi + spinach) .Sources of fats are vegetable oils. In the first place - olive, then - the most common - sunflower. And then - again, many: corn, walnut, linseed, almond, hemp, mustard, coconut, legumes, poppy, cotton, etc.

Nutrition proportions

25% of the daily ration - raw vegetables (leafy and root) in the form of salads;

25% - fresh fruits, seasoned or dried to softness, according to the season;

25% - vegetables (green and root), heat treated;

10% - proteins (nuts, soybeans, beans) + cottage cheese and dairy products for lacto-vegetarians;

10% - carbohydrates (sugar + bread and all kinds of cereals);

5% - fats (for lacto-vegetarians - butter).

It is advisable not to overdo it with seasonings and vinegar.

Product combinations

The first task is to fill the deficit of proteins. This will help the classic combination of vegetarian cuisine, many of which, by the set and balance of amino acids, are vegetable counterparts of meat.

rice + beans

rice + sesame

wheat + beans + sesame + peanuts + soy

legumes + corn

beans + wheat

soy + rice + wheat,

soy + wheat + sesame

soy + peanuts + sesame

sesame + beans + peanuts + soy

peanuts + sunflower seeds

What about vitamins?

Many vitamins D, B2, B12 are very few in plant foods, as is the case with minerals: iodine, iron, zinc, copper. Many substances, although nominally present in large quantities (for example, calcium), are absorbed extremely inefficiently. In fact, much depends on the individual characteristics of each individual organism. It is interesting how official medicine explains why one person, even with a poor diet, has high hemoglobin all his life, and another person who eats all healthy foods has a low one. In theory, if a substance is contained in food, the body should assimilate it, but in practice it turns out, literally, through time. Therefore, even completely balancing the diet, once a year it is useful to see a doctor and get tested. For vegans, it is advisable to drink a course of multivitamins from time to time, or honey, apilacs and pollen can be a natural alternative.

The commandments of vegetarian cuisine

- food is better to eat fresh, long stored cooked food is not recommended;

- fruits should be eaten no less than half an hour before the main meal, and not after it. In this case, they are absorbed much better;

- instead of sugar, it is preferable to use honey, and the need for sweets should be satisfied by fresh or dried fruit;

- The temperature of the food should not be below room temperature.

A vegetarian diet will only be helpful if you are very serious about menu preparation and cooking. It should be understood that vegetarianism is not a truncated meat-eating, but a complete nutritional system in which the body should receive all the nutrients that are necessary for its vital activity. Only in this case, you can enjoy the whole range of positive properties of vegetarianism, without fear for your health.

Especially for - Olga Farusy

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