Vegetarian food is again at the peak of popularity. Meanwhile, nutritionists and doctors are increasingly questioning whether this is so useful for health. Actually, the apprehension is not caused by the type of food itself, but our approach to it is often fundamentally wrong. After all, the main thing on which vegetarianism is based is the correct diet of nutrients. We understand it as a banal refusal of meat ...
Vegetarians completely exclude from their diet not only meat and fish, but also all products of animal origin, and this is hard cheese, dairy products, and butter. Some go to vegetarianism only because it's fashionable. Meanwhile, doctors dethroned the myth that this type of food is the most healthy of all. In fact, to ensure that such a diet was full in all respects, this should be given a lot of time, effort and attention. Let's learn the whole truth and some misconceptions!
1. It's healthy food!
Yes it's true. Indeed, it is easily assimilated and less fatty. Also in it is a minimum of toxins and in particular hormones and antibiotics accumulating in excess in meat products. It's not a secret that cattle and poultry are grown on fodder with hormonal and bioadditives. In the plant ration a lot of vitamins and nutrients, so vegetarians have much higher resistance to disease. Among them, the risk of cancer is less than 40%, coronaropathy - up to 30%, premature death - 20%. At the same time, vegetarians suffer from anemia more than others, they often have a deficit of certain micronutrients and minerals.
2. All people should eat meat
It is not true! There is no evidence to confirm that the human body will not function without getting animal proteins. At the same time, animal proteins are the ideal building material for our muscular system and, forming the basis of the right diet, give a lasting sense of satiety.
3. Russians are recognized meat eaters
It's true. In Russia, less than 1% of vegetarians. In America, they are slightly more - 2.5%. In Canada - 4%.
4. Being a vegetarian means simply excluding meat from the diet
It is not true! First of all, this means replacing the animal protein with vegetable. Not his exception, but a substitute. Instead of meat, you must eat foods containing vegetable protein every day: beans, lentils, soy, beans. Also in your diet should always be cereals, nuts, seeds. They serve as a substitute for micronutrients and minerals contained in the meat (primarily magnesium, zinc). Only with such a correct diet of nutrients you will bring your body benefits, and not starve it.
5. You can go on vegetarianism only when you are already an adult
Yes it's true. Accordingly, the diet compiled is theoretically suitable for any age. However, pediatricians are wary of the vegetarian diet of children. More often they offer to future mothers-vegetarians during pregnancy a temporary return to meat or predominantly fish food, including chicken eggs. The child's organism desperately needs proteins of animal origin.
6. Vegetarianism helps to lose weight
Not true! This is not a diet for anyone who wants to lose weight! Maybe you will lose weight if you are still accustomed to eat only fatty foods and in large quantities. However, more often young people who do not eat meat are getting better! Why? In order to get the same amount of energy as the average meat steak or fish fillet gives, you must eat, for example, a whole bowl of beans or soybeans (that's where the extra calories come from). Often people who are obsessed with vegetarianism have only to dream about the correct diet of nutrients. Their body is unbalanced. They often really want a sweet tooth. Using lots of carbohydrates (pasta, green vegetables, fruits), they are more likely than anyone else to be at risk of fluctuating blood sugar levels. Regular intake of protein in the body maintains the level of sugar in the norm.
7. Shopping should be done only in health food stores
Not true. Products for vegetarians (such as soy and its derivatives, lentils, bran and pasta from coarse flour) can be bought in any supermarket or nearest store.
Examples of vegetarian dishes
Green pea puree soup
• A pound of green peas (or asparagus)
• Greenery and roots
• 1 liter of water
• 1 tbsp. l. olive oil
• Thyme
Green peas or asparagus boil in vegetable broth. Add olives, several types of herbs and roots, mix everything. Serve with croutons of black bread and sprinkle with sesame seeds.
Cutlets from lentils
• Glass of lentils
• Half a head of cauliflower
• Basil
• Paprika
• Flour
• Leek
• Green parsley, ginger
Lentils soaked in water and boiled. Put cauliflower in boiling salted water and cook for 5 minutes. Combine the lentils and cauliflower, add seasonings and greens, a little flour and mix thoroughly. Form the cutlets and fry until a ruddy crust. Sprinkle finely chopped leeks. Add the nuts and pour the yogurt.
Vegetable stew
• Zucchini
• Grated carrots
• Tomatoes
• Bow
• Curry
• Black pepper
• Cumin
Stir all vegetables in vegetable oil and serve with brown rice.