2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
At the dawn of the Renaissance, one of the geniuses of our civilization, Leonardo da Vinci, said that the time would come when people would see the killing of animals as the killing of humans, and long before him, Pythagoras claimed that while humans slaughtered animals, they would kill each other. and with each other.
The idea of nonviolence over every living being leads to the highest ethics, which is the basis of evolutionary processes.
This is one of the main ones of a powerful movement with centuries-old traditions and millions of followers. It's called vegetarianism. Simply put - refusal to eat meat. And that means giving up killing and exploiting animals for human consumption.
Vegetarianism today is more a philosophy for some, for others it is a way of life. The growing group of people who give up meat on their menu is motivated by various considerations - ethical, religious, environmental or the pursuit of a healthy life. They all contribute to popularization eating without meat products and help the idea of abandoning the use of meat for human consumption.
Vegetarianism is a personal choice for each individual and should be a manifestation of his free will, as long as the daily menu without meat is properly planned so as not to lead to nutritional deficiencies. For this purpose it is necessary to get acquainted in detail with the essence of this diet and the ways for its trouble-free application.
The essence of vegetarianism
Vegetarianism represents a type of diet in which the diet is made up of foods of plant origin. The diet may include dairy products and eggs, or it may exclude some of them.
According to research the understanding of vegetarianism in different regions of the world differs. Mechanically excluding meat from the plate does not necessarily mean a vegetarian diet. It also requires careful selection of foods that will provide all the nutritional needs of the body.
The vegetarian diet is based mainly on plant foods - fruits, vegetables, grains, nuts and seeds. Meat, poultry, fish are excluded. The content of total fats and cholesterol is less, and cellulose is in larger quantities.
Depending on the types of foods that are selected for consumption, the types of vegetarianism differ.
Complete vegetarianism - The food diet is very limited, does not allow the consumption of foods of animal origin. Poultry, fish, milk, eggs and cheese, as well as similar dairy products are also not consumed. It is also known as veganism, and vegans are even divided as a completely separate group of vegetarians.
Lacto-vegetarianism - a food model in which milk and dairy products are added to plant foods - cheese, yellow cheese, cottage cheese. Eggs, meat and fish are excluded.
Lacto-vegetarianism - it consumes milk, cheese, eggs and plant foods.
Pesketarianism - Supporters of this diet consume seafood, but not other types of meat. Many people choose to eat this way because seafood is a source of protein, fat and minerals. In this way of eating rests the famous Mediterranean diet, which is considered to be the healthiest mass diet in the world.
With a properly planned vegetarian diet, a healthy, adequate and positive impact is achieved in the prevention and even treatment of some diseases. Such diets are suitable for all ages and conditions, including adolescent, pregnant, nursing mothers.
Fears associated with vegetarianism
The main fears are related to the damage to health. It is believed that this type of diet is not able to provide the body with the necessary proteins.
Plant foods such as nuts, grains, root vegetables, vegetables and legumes contain sufficient amounts of protein. Especially those from legumes such as lentils, beans and soybeans. The risk of protein deficiency is greatly exaggerated if enough legumes are consumed.
There are also fears of a health nature. There is a belief that vegetarians suffer more from osteoporosis.
This view comes from the understanding that fats in dairy foods can raise cholesterol and therefore milk, especially whole milk, is limited by looking for alternative sources of calcium.
Soy foods, which are part of a vegetarian diet, contain phytoestrogens that help build bones. When consumed in combination with sunbathing, vitamin D is synthesized in the skin. Yes vegetarians can prevent the risk of osteoporosis.
Some people see vegetarianism as a way to lose weight. This is possible, but not always the result.
The vegetarian diet is too similar to mixed diets. Foods contain proteins, fats and carbohydrates that provide the necessary energy. If the amount of energy consumed is more than the amount expended, weight loss will not occur.
The advantage is still less fat, which means fewer calories, and the body is still saturated. The balance between energy intake and energy expenditure does its job.
The fear of anemia that lurks everyone vegetarian is unfounded. Foods of plant origin also contain iron, especially green leafy vegetables, which are involved in the process of hemoglobin synthesis.
It is true that iron, which the body obtains from meat, is more fully absorbed than from plant foods, but vegetables contain high amounts of vitamin C, and it helps absorb iron from other plant foods. The risk of anemia will be greatly reduced if the vegetarian's diet is well thought out.
Principles of vegetarian diet
The vegetarian diet is based on the same principles as healthy eating. These include the requirements for moderation, maximum variety, wholesome natural foods and balance in calorie intake. Consumption of fruits, vegetables, whole grains and legumes at each meal is desirable.
In order for the body to receive the required amount of fat, vegetable fats, fruits with nuts and seeds are recommended. Soy, rice, almond milk find their place in the daily diet. Alcohol should be kept to a minimum.
Vegetarians take more fiber, magnesium, vitamins C and E, carotenoids and phytochemicals. Those who maintain such a diet should monitor their calorie intake.
What is most significant as an achievement of a vegetarian diet is the avoidance of meat processing, which is accompanied by putrefaction processes and the release of large amounts of toxins that poison the body.
How to become a vegetarian?
When a person is introduced everything about the vegetarian diet and has already made his decision to join the large family of vegetarians, he must realize that this is not something that happens in one day. The body, as well as the mind, needs time to get used to the new realities. The transition from a meat diet to vegetarianism takes months and depends mostly on personal attitude and the signs that the body gives.
Stages of removing meat from the menu
The removal of animal food from the menu needs to be done slowly, step by step. A person who eats meat every day should start by excluding it from the menu initially 2 days a week. Then gradually the meatless days should become 3, 4, 5.
The best time for vegetarian food is in the evening, when there will not be a large amount of food to digest before bed.
In a few months the transition to a completely vegetarian diet is entirely possible.
The release from the different types of place must also be done in stages. It is best to start with red meat, then pork, chicken and other white meats, eggs and fish are finally given up.
How long it will take to give up each type of meat is a personal decision, and giving up dairy products can happen for each product in one of the stages.
Replacement of each derived product
Anyone who has embarked on the path of vegetarianism must remember the need to replace food. Any food that is excluded must be replaced with another, because otherwise starvation occurs.
Meat is high in calories, so more legumes, grains, vegetables and fruits are needed than before.
You need to eat more as a quantity, because a portion of meat is not as a portion of rice for example. Quinoa, sweet potatoes and other vegetables should be quickly introduced into the menu, as well as any filling foods.
Too pure a diet does not mean eating less. You should eat regularly and more than with meat. To get and practice this advice you need to learn and try many new vegetarian recipes.
The other important condition is the restriction of sugar. To prevent the body from suffering, refined foods can be replaced with natural carbohydrates in the form of sweet fruits.
One often overlooked condition is the need to drink more water. This must be taken into account, because the body will begin to cleanse itself of toxins and water is what will take them out of the body faster.
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