start a vegetarian lifestyle
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.
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.
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.
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.
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