Vegetarian Diet - Useful, But With Some Amazing

A strict vegetarian diet is based on the consumption of foods made up of complex carbohydrates and limited fat content.
Egg, milk and dairy products, even fish, are allowed in more tolerant vegetarian diets.
 

However, the vegetarian diet requires precise preparation of the menu in order to provide the body with all the necessary ingredients for its proper functioning. Although meat consumption is excluded, even vegetarianism requires some deprivation, such as avoiding Junk foods and high-carbohydrate products, the consumption of which does not provide the necessary protein, but on the contrary contributes to the growth of nutrient imbalances.

Benefits of a Vegetarian Diet

The
results of a recent clinical study published in the journal Diabetes Care show that diabetics who follow a strict vegetarian diet lose weight faster and more effectively and need lower doses of medication. regulation of blood sugar. They have been shown to reduce the level of bad LDL cholesterol. The conclusions are clear - a strict vegetarian diet that excludes animal products of any origin helps control type 2 diabetes.
 

According to experts, the vegetarian diet retains weight at the age of menopause and andropause in men. Reduces the likelihood of cardiovascular disease and cancer associated with poor nutrition, as well as the formation of diverticulitis, kidney stones, high blood pressure.
 

The main sources of protein for vegetarians are whole grains, nuts and soy products. It is recommended to consume mainly tofu cheese and the preparation of homemade products from soy flour. Legumes are the best source of protein when no meat is consumed. The vegetarian's menu is made up of rice, wheat, barley and oats. Potatoes and fruits with a high starch content are also a source of carbohydrates.
 

Vegetarianism requires a search for an adequate source of calcium. It is best to provide it through the consumption of dairy products. In case the regime does not allow it - it is recommended regular use of sesame in the diet, at least 2 tablespoons a day in salads or other foods. Calcium is also found in leafy green vegetables.
 

Legumes and cereals and nuts are rich in amino acids, which are converted into proteins in the body. A variety of diets can be provided by preparing dishes from many types of legumes and cereals.
 

The vegetarian diet must provide the necessary amount of vitamin C in order for the body to absorb iron of plant origin.

It is recommended to take vitamin B12 as a dietary supplement to avoid its deficiency for the body. Vitamin B12 is found only in products of animal origin.

At the expense of these deficiencies, plant products provide useful antioxidants and cellulose.

 

If the goal is to lose weight with a vegetarian diet, it is recommended:

• consumption of low-fat or non-fat dairy products,
• adequate intake of omega-3 fatty acids, zinc, vitamin D, calcium and protein,
• to avoid dishes and products high in vegetable oils and cream,
• although nuts are an indispensable source of useful nutrients, overeating with them is not recommended,
• wholemeal bread and pasta are preferable to others.

How can taste diversity be achieved:

• Use all kinds of spices that give dishes a different and pleasant taste.
• Dishes, soups, bread, salads can be prepared from legumes and cereals
• Add walnuts and seeds to salads.
• Find out what vegetarian dishes are available in the different ethnic cuisines. For example, Chinese cuisine is characterized by baked fruit. Others - Italian lasagna and soups, eastern falafel, lean Indian dishes.