START
A VEGETARIAN LIFESTYLE
In general,
understood as a vegetarian diet who do not eat meat. The reason a person
becomes a vegetarian is very diverse, although most of them because of health
factors.
Indeed, not a few benefits of this diet for health. Some of them, weight and
healthy cholesterol levels when compared with meat eaters, lowering the risk of
heart disease, as well as the less likely affected by high blood pressure,
prostate cancer, colon cancer, and type 2 diabetes.
KNOW THE TYPES OF
VEGETARIAN DIET
Most
people think, if it had been adopting a vegetarian diet, the product is
consumed only derived from vegetable. Though not all vegetarian so. Here
is some kind of a vegetarian diet.
Semivegetarian
or flexitarian. Especially
those who consume plant foods, but still eat meat, dairy products, eggs,
poultry, and fish, occasionally or in small amounts.
Lacto
vegetarian. This
diet does not include meat, fish, and poultry in the food menu. But
on the other hand they consume products produced from milk, such as cheese,
yogurt, and butter.
Ovo-vegetarians. Conditions similar to the
lacto vegetarian. Vegetarian
diet group did not eat meat, fish, poultry, or dairy products, but still allow
the consumption of eggs.
Lacto-ovo
vegetarians. A
vegetarian diet does not include all kinds of meat, but still consume eggs and
milk.
Vegan. A
vegetarian diet most strictly by eliminating the consumption of meat, fish,
poultry, eggs, milk, and dairy products into the diet.
SUBSTANCES
NUTRITION IMPORTANT TO LOOK VEGETARIAN
Armed
with an understanding and good planning, a vegetarian diet will not prevent the
body get balanced nutrition. Vegetarians
can get a variety of nutrients the body needs, while not include animal products.
However,
if a vegetarian diet is not addressed properly, there is a risk to cause
shortage of some intake of nutrients essential for normal body function. Here
are the nutrients that need to get the attention of a vegetarian diet.
PROTEIN
Protein
will help the skin, bones, muscles, and other organs to remain healthy. Milk and other
dairy products are a source of protein. Related
vegan diet, protein source may be obtained from soy products and whole grains,
legumes, and whole grains. It
is important to consume a variety of protein sources to meet the body needs
every day.
CALCIUM
The
body needs calcium to build healthy bones and teeth. Usually
calcium derived from dairy products and processed products, including yogurt
and cheese. For
those who adopt a vegetarian diet, especially vegans, good sources of calcium
can be obtained from soy products such as tofu and tempeh, rice, or drink oats
that have been fortified or given additional substances, tofu, sesame seeds,
nuts, bread with added calcium,
and dried fruits like raisins.
VITAMIN D
To
absorb calcium, the body needs Vitamin D. For a vegetarian, other than get it
from the sun, these substances can be obtained from cereals and soy beverages
are already equipped vitamin D. In addition, vitamin D supplements may be
another option. Read
the product label before purchasing to ensure no content of animal products.
IODINE
Useful
as one component of thyroid hormones that help regulate metabolism, growth, and
function of major organs. Adherents
of a vegetarian diet are at risk for not getting sufficient iodine intake. To
that end, they may be eating some foods, such as soy beans, sweet potatoes, and
vegetables cabbage. Examples
of vegetables are broccoli cabbage, bok choy, and cauliflower. In
addition, about a quarter spoon of salt with added iodine also can help meet
those needs.
VITAMIN B12
The
body needs vitamin B12 to keep the nervous system and the blood remains
healthy. Unfortunately,
these nutrients are found naturally from animal products. For
adherents of a vegetarian diet, the products can be a source of vitamin B12 is
very limited. Some
products such as cereals or soy beverages are fortified with vitamin B12 may be
an option. But
it is worth considering additional supplements to meet the body's needs.
Initial Steps
Becoming Vegetarian
If
you are currently considering to adopt a vegetarian diet, do not rush. Learn first. Consider
where appropriate and really able to do. Here
are some things that can help expedite the process of adopting a vegetarian
diet.
Reduce your intake of animal
gradually. Increase
consumption of plant foods every week. Enjoy
rice with vegetable soup or vegetable stir-fry.
Meticulously
searching for meat alternatives. Make
one of your favorite recipes, but this time do not add meat. For
example, multiply types of vegetables and beans in a soup dish, rather than
adding chicken or meat. Or
serve fried tempeh or tofu as protein intake.
In
some supermarkets, some of which provide vegetarian meat product made from a mixture
of soy or mushrooms, with a flavor resembling meat. This
product can be used for a vegetarian or being in the process of becoming a
vegetarian.
Meals
at the restaurant can sometimes make it difficult for those who adopt a
vegetarian diet. If
there is a choice of noodles, then asked with a mixture of vegetables for you. If
necessary, ask the usual offerings but with special treatment, does not include
meat or other products that you avoid.
Search menu
and vegetarian recipes via the internet or books. Choose according to your taste. More
and more types of food you consume, the greater the likelihood the intake of
nutrients can be met.
Being
a vegetarian also means you have to understand the nutritional values contained in the food you choose to eat. Similarly,
when adopting a vegetarian diet for children. Balance
your diet choice to get the proper nutrition for a healthy body.
