A Healthy Vegetarian Diet


Is generally understood as a vegetarian diet does not eat meat. However, there is still a group of vegetarians who are still consuming some type of meat or processed animal products. Vegetarian diet in order to stay healthy, it's good when you keep looking at the nutritional balance in it, according to the physical conditions of each individual user.
The reason someone became vegetarians are very diverse, some of them due to health factors. It is indeed not a few benefits of this diet for the health of the body, including weight loss and healthier cholesterol levels, as well as lowering the risk of heart disease. In addition, the smaller the chances of suffering from high blood pressure, prostate cancer, colon cancer and type 2 diabetes.

Get to know the different types of Vegetarian Diet

Most people think if it implements the pattern eat a vegetarian product that is consumed is only derived from the vegetable. But not all vegetarian. The following are some types of vegetarian diet.

- Semi-vegetarian or flexitarian

This vegetarian diet consuming foods from plants, but occasionally still eating meat, dairy products, eggs, poultry, and fish, or in very small amounts.

- vegetarian Lacto

This vegetarian diet does not include meat, fish, poultry, and eggs in the food menu, but still consuming products produced from milk, such as cheese, yogurt, and butter.

- Ovo-vegetarian

The opposite of the lacto vegetarian diet vegetarian group consuming no meat, fish, poultry and dairy products, but still allow the consumption of eggs.

- Lacto-Ovo vegetarian.

This vegetarian diet does not include all types of meat, but still, eat eggs and milk. Is a vegetarian diet most strictly by negating the consumption of meat, fish, poultry, eggs, milk, and processed milk products into the diet.

Nutrients Important to note Vegetarian

With understanding and good planning, a vegetarian diet will not hinder your body gain the nutritional intake balanced. Vegetarians can get various nutrients are needed, though the body does not include animal products.
The following are the nutrients that need to get the attention of a vegetarian diet.

- Protein

Protein will help the skin, bones, muscles, and other organs of the body to remain healthy. Milk and processed products is a source of protein. Vegan diet-related, sources of protein can be obtained from soy products, nuts, and whole grains. It is important to consume a wide range of sources of protein to meet the needs of the body each day.

- Calcium

The body needs calcium to build bones and teeth healthy. Usually, calcium obtained from dairy products and processed, including yogurt and cheese. For those who apply the pattern eat vegetarian, especially vegan, source of calcium can be obtained from soy products such as tofu and tempeh, rice or oats that have been through the process of fortification or given additional substances, tofu, sesame seeds, nuts, bread with extra calcium, and dried fruits such as raisins.

- Vitamin D

To absorb calcium, the body needs vitamin D For a vegetarian, in addition to the production of vitamin D by the body on its own with the help of sunlight, these substances can be obtained from cereals and soy drinks already come vitamin d. in addition, the consumption of vitamin D supplements could be another option. Read product labels before buying to make sure there are no deposits of animal products.

- Iodine

Useful as one component of thyroid hormones that help regulate metabolism, growth, and the functions of the organs of the body. Adherents of the vegetarian diet are at risk for not getting sufficient iodine intake. For that, they can eat certain types of foods, such as soybeans, sweet potatoes, and other vegetables cabbage. Examples of vegetables are cabbage broccoli, bok choy, and cauliflower. In addition, about a quarter scoop of salt with an iodine also can help meet those needs.

- Vitamin B12

The body requires vitamin B12 to maintain the nervous system and the blood stay healthy. Unfortunately, these nutrients found naturally from animal products. For the vegetarian diet products, which can be a source of vitamin B12 is very limited. Some products like cereal or drink soy milk that is already equipped with the fortification of vitamin B12 may be an option. But it's worth considering additional supplements to meet the body's needs.

- Iron

Iron is needed by the body due to the production of red blood cells in the body needs this substance. Some types of food that can be selected as a source of iron is grain, flour, and bread made from whole wheat, cereals are fortified with iron, as well as green vegetables such as broccoli, spinach, nuts, and fruit dried.

- Omega-3 Fatty Acids

These nutrients essential for maintaining heart health. Fatty acids are generally much obtained from fish and eggs. For vegetarian eating patterns that do not consume the product, omega-3 fatty acids can be obtained from different types of cooking oil such as canola oil, soybean oil, and soybeans. If the intake is considered sufficient, yet you can consume products that have additional supplements or fortified.

- Zinc

This substance is very important and serves in the process of cell division and protein formation. Zinc originating from vegetable harder absorbed compared to zinc originating from the animal. If you're still consuming the processed milk products, then cheese can be a source of zinc. In addition, zinc can also be obtained from whole-grains, soy products, whole grains, and nuts.

The initial steps to become Vegetarian

If you consider implementing the Central pattern of eating vegetarian, don't rush. Learn it first. Consider where appropriate and actually was able to do. Here are a few things that can help streamline the process of applying a vegetarian diet.

  • Lower animal intake gradually. Increase the consumption of plant foods each week. Enjoy the rice and vegetable soup or vegetable stir-fry.
  • Carefully searching for a substitute for meat. Make one of your favorite recipes, but this time do not add meat. For example, expand the types of vegetables and beans in a soup dish, compared add chicken or meat. Or, serve fried tofu or tempeh as protein intake.
  • banquets in restaurants can sometimes make it difficult to implement a diet vegetarian. If there is a choice of noodles, then ask for with mixed vegetables for you. If necessary, ask for the usual dishes but with special treatment, do not include meat or other products that you avoid.
  • Search menu and vegetarian recipes via the internet or books. Select to suit your tastes. More kinds of food you consume, then the more likely it is the nutritional intake can be fulfilled.

Being a vegetarian means you must also understand the value of nutrition in the food you consume. Balance your food choices to get the proper nutritional intake so that the health of the body stay awake. Especially in children with the vegetarian diet, it is very important to note and adjust nutritional needs to support their process of growing flowers.

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