Vegetarianism - A Diet Or A Religion

Vegetarianism is a food system in which products of animal origin are excluded or significantly limited from the diet.

Many follow such a food system constantly, guided by religious or ethical views.

Vegetarianism is often indicated for therapeutic or prophylactic purposes. At the same time, vegetarianism can be strict, that is, such that it excludes the consumption of absolutely all products of animal origin, including milk, dairy products and eggs.

To date, there is no unanimous opinion that a vegetarian diet is much more useful than a diet containing fish and meat. However, it is obvious that strict vegetarianism carries a hidden threat, because the body and all its systems need fats, both vegetable and animal, for normal functioning. Therefore, everyone wishing to join the ranks of vegetarians should have at least a minimal idea of ​​plant-based food, which will help to properly prepare a diet that will contain all the substances necessary for the body.

One of the main dangers of vegetarianism is the lack of vitamin B12, which is found in animal products. Deficiency of this vitamin can provoke the development of anemia (anemia). It is undeniable that meat is not a vital product for the human body.

If milk, dairy products and eggs are consumed together with plant food, the body will be provided with all the necessary nutrients and trace elements.

Vegetarianism is:

• exclusively a diet, mainly aimed at improving the body as a whole and reducing weight, in particular;
• a way of life, the main philosophy of which is the exclusion of animal consumption;
• a religious tradition that leads a person to spirituality and harmony with himself and the surrounding world.

Religion is rightfully considered the oldest historical motive for the formation of vegetarianism . In Hinduism, which is one of the oldest world religions, vegetarianism was adopted as a way of life.

Reasons for choosing vegetarianism by Hindus:

• the doctrine of nonviolence, according to which the killing of animals is prohibited;
• people who kill animals that have souls get bad karma, that is, they will suffer in the next life.

It is also worth mentioning the biochemical processes that occur as a result of killing animals. The fact is that emotions provoke significant biochemical changes in any organism, hormonal changes occurring in the blood are especially noticeable. So, during an attack of fear or rage, the amount of hormones (in particular, adrenaline) increases in the body. Therefore, in the meat of a frightened or angry animal, which is aware of the inevitability of death, a significant amount of hormones are stored, which poison the tissues of the human body that consumes the meat. In addition, such poisonous hormones destroy the human consciousness.

After all, animals are often infected with diseases that are ignored not only by meat producers, but also by inspectors who check the quality of meat products. For this reason, the consumption of meat should be treated with extreme caution.

In general, the fascination with Eastern philosophical currents, the desire to improve the quality and length of human life, as well as the utopian belief in the creation of an ideal society where there is no place for murder, led to the emergence of a large number of new paths and currents in vegetarianism .

• Ovo-vegetariansvo — consumption of eggs is allowed.
• Lacto-vegetarianism - the consumption of dairy products is allowed, and eggs are excluded from the diet.
• Lacto-ovo-vegetarianism — consumption of both eggs and dairy products is allowed.
• Veganism (or strict vegetarianism) is the consumption of exclusively plant foods (both eggs and dairy products are excluded from the diet).
• Raw food is the consumption of food that has not undergone heat treatment.
• Fruitarianism is the consumption of only fruits.

The most numerous group of vegetarians are considered to be vegans , to which from a third to a half of the total number of vegetarians belong . An interesting fact is that there are about twice as many female vegetarians as male vegetarians.

True vegetarians , for whom this food system is a kind of philosophy and way of life, not only do not consume meat, but also ignore clothing and other products made from animal skin or fur. At the same time, vegetarians refuse to use products tested on animals.

Advantages of vegetarianism:

• Struggle with excess weight. Yes, plant-based food contains fewer calories, as well as fat. In addition, such a diet, even with a significant volume of consumed products, has a rather low energy value, which causes a feeling of satiety, which does not contribute to the appearance of extra kilograms.
• The body receives a large amount of vegetable fiber, which stimulates intestinal peristalsis and contributes to its regular emptying.
• Positive effect on intestinal microflora.
• Elimination of waste and toxins from the body.
• Activation of the body's defenses. Fruits and vegetables contain vitamin C and beta-carotene, which have a positive effect on the functioning of the immune system.
• There are practically no patients with hypertension and diabetes among vegetarians . The fact is that vegetables contain a greater amount of phytoncides (substances that have a detrimental effect on disease-causing bacteria), which inhibit the processes of decay directly in the stomach. In addition, vegetables and fruits do not contain cholesterol, which provokes the development of cardiovascular diseases.
• Prevention of the development of atherosclerosis.
• Providing the body with vitamins and trace elements, which are found in large quantities in vegetable and fruit crops.
• Significant restriction of salt consumption. Because of this, a minimal amount of salt is used to prepare vegetable dishes.
• Providing the body with useful carbohydrates, which are an excellent source of energy.
• Increasing self-esteem and gaining peace of mind by knowing that you are not participating in the killing of animals.
• Positive effect on appearance: improvement of complexion, acceleration of hair and nail growth, strengthening of muscles, normalization of stomach and intestines, improvement of blood circulation, calming of the nervous system, increase of work capacity and endurance.

Cons of vegetarianism:

• Unbalanced diet. It is the products of animal origin that contain essential amino acids, which are necessary for the vital activity of the human body.
• Inability to fully provide the body with protein. When the volume of consumed products increases (which is inevitable with a low-calorie diet), there is an overload of the digestive organs, which leads to disturbances in the functioning of the body, not to mention promoting the development of chronic diseases.
• Poor assimilation of vegetable protein. If potato protein is absorbed by 60%, buckwheat - by 65-70%, then the protein contained in meat, fish, eggs and milk is absorbed by 95-98%.
• Deficiency of vitamin D. This leads to rickets in children and the development of osteoporosis in adulthood, as well as tooth decay.

• Consumption of dairy products and eggs, which contain fats of animal origin.
• A gradual transition to vegetarianism , which will reduce the body's stress, provoked by a change in the usual food set.
• Six meals a day at regular intervals. Because vegetarians feel hungry a few hours after eating.
• A large volume of breakfast and lunch, which exceeds the portions of people who eat animal food.
• Exclusion from the diet of canned or frozen vegetables and fruits, which will not bring any benefit.
• Consumption of foods containing protein and fiber, which will ensure normal assimilation of nutrients.
• Additional intake of vitamin complexes, because vegetables and fruits contain an insufficient amount of trace elements.
• Excluding long-term storage of cooked raw dishes.
• Consumption of purified water, which, according to vegetarians , is the only healthy drink for humans, which promotes the elimination of poisons. You should drink about 2-2.5 l/day.
• Replacing sugar with sweet fruits and honey.
• Thorough chewing of food, which contributes to its better assimilation.
• Thorough processing of vegetables and fruits before consumption. First, they should be well washed, cleaned, cut off all flabby or diseased areas, then washed again. Now you can consume.
• Exclusion of overeating, which interferes with the normal digestion of food, which, forming putrid masses, poisons the blood and weakens the body.
• Eating in a calm environment and in a good mood. If food is consumed in a hurry or in a state of anxiety, it is poorly digested and, accordingly, loses its nutritional value without bringing any pleasure. It has been proven that food consumed in a bad mood releases harmful acids, as well as poisonous substances.
• Avoiding excessive variety of diet. By forcing the system to digest a large amount of different food, you can simply weaken it. Thus, you cannot consume more than 4 different foods at one meal.
• Organization of rest after meals.
• The last meal is 1.5 hours before bedtime, which will eliminate the formation and release of gases, as well as insomnia.
• Excluding the consumption of too hot or too cold food, which worsens the digestion process.
• Giving preference to products grown in the open ground, not in a greenhouse.

By following these tips, you can switch to vegetarianism as painlessly as possible .

Adhering to vegetarianism , it is necessary to take care of the introduction of missing nutrients into the daily diet, i.e., vegetable substitutes for meat.

Scientists have proven that specific vegetarian products contain much more biological energy than meat.

Energy-enriched products:

• bread cereals - 8-12% protein;
• soybeans - even up to 40%, which is 2 times higher than the protein in meat;
• nuts, seeds and legumes - about 30% protein.

It should be said that all proteins necessary for the human body consist of eight basic amino acids. In turn, the nutritional value of meat is that it contains all these amino acids. However, there are plant-based products that can be proud of their amino acid content. These are soy beans and soy milk, etc.

Also, it should be noted that the necessary portion of proteins can be obtained with the correct combination of two vegetarian products (for example, rice and legumes, corn and legumes, etc.).

Allowed products:

• Grapes of red varieties, which contain a large number of powerful antioxidants (especially many of them are found in the seeds, which are recommended to be chewed).
• Watermelons, apples of yellow or green varieties - these crops contain valuable pectin, which binds cholesterol in the intestines.
• Kiwi - which contains ascorbinates.
• Cranberries, cranberries and viburnum contain nicotinic acid and ascorbinates.
• Carrots, zucchini, squash, sweet pepper and pumpkin are rich in bioflavonoids.
• All types of cabbage - contain ascorbinates and fiber.
• Green.
• Beet.
• Oatmeal binds cholesterol.
• Wild or black rice blocks cholesterol synthesis.
• Walnuts, both walnuts and pine nuts, are rich in beta-sitosterol, which prevents the reverse absorption of cholesterol directly in the small intestine.
• Pumpkin seeds and seaweed - stimulate the removal of cholesterol.
• Olive oil - contains monounsaturated fatty acids, which are designed to bind cholesterol, and also contribute to the excretion of bile.
• Karkade tea is rich in protoanthocyanins and catechins.

Prohibited products :

• Products obtained by harming a living creature.
• Margarine.
• chips
• Carbonated sweet drinks.
• Popcorn.
• Alcohol.
• Rennet cheeses.
• Black tea and coffee, which inhibit the absorption of iron.

This is a fairly democratic type of vegetarianism , which involves the consumption of plant foods and allows the consumption of eggs. Milk and dairy products are excluded from the diet.

It is worth noting that the basis of ovo- vegetarianism is ethical ideas or intolerance to dairy products.

Often, ovo - vegetarianism is prescribed as a long-term diet. This diet allows the consumption of not only eggs, which contain vitamin B12, which is responsible for mental activity, but also honey (this product is excluded from the menu, for example, of strict vegetarians ).

Such an ovo - vegetarian diet is also indicated for people with weakened immunity at the stage of recovery. Such a nutritional system is especially useful for colds, but honey is included in the diet only at the stage of recovery, as it activates all processes occurring in the human body.

This nutrition system is perfect for those with a sweet tooth who want to lose weight, but are not ready to give up delicious desserts. The main thing is to know the measure and not to consume your favorite sweets in unlimited quantities.

This is a fairly popular type of vegetarianism , in which the consumption of plant-based products and dairy products is allowed (the exception is rennet cheese and products that contain gelatin).

The main driving force of lacto - vegetarianism is humane treatment of animals. That is, lacto- vegetarians consume only food of animal origin obtained in a non-violent way. At the same time, chicken eggs are excluded from the menu, because lacto- vegetarians claim that eggs contain a chicken embryo, and, accordingly, eating an egg is tantamount to killing the embryo.

Most of the supporters of lacto - vegetarianism are Buddhists and Hindus. The fact is that people who practiced the Vedic religion for a long time practically did not consume meat, which was included in the diet of Hindus only after the conquest of India by the Mongols, as well as by the Portuguese and the British. However, today in India about 70% of the population are vegetarians . Milk is one of the most important food products in this country.

Thus, lacto - vegetarianism is not only a nutritional system, but also an integral part of a lifestyle, as well as a philosophical system of worldview.

From the point of view of dietetics, lacto - vegetarianism is a fairly acceptable food system, especially for those who want to reduce cholesterol in the blood. In turn, the presence of dairy products in the diet avoids the lack of amino acids, vitamins D and B12. After all, this method of nutrition provides the body with almost all the necessary substances, as well as a complete protein.

The main thing is to choose dairy products with a low fat content, especially if the main goal of lacto - vegetarianism is to improve the health of the body.

It is lacto - vegetarianism that is often the stepping stone that allows you to switch to a vegetarian diet as painlessly as possible . So, a sudden transition to a vegetarian diet almost always provokes protein starvation, because the body is used to the excessive amount of protein contained in meat food. Therefore, it is important to gradually reduce protein consumption so as not to provoke metabolic disorders.

In the West, lacto-ovo vegetarianism is the most common vegetarian diet. The term itself comes from the Latin words “lacto” (milk), “ovo” (egg) and “vege” (vegetation).

Allowed products: milk, dairy products, eggs, various products of plant origin.

Prohibited products: meat, poultry, fish, seafood.

Types of lacto-ovo vegetarians:

• ethical — refuse to consume animal food due to ethical or religious views;
• vegetarians who follow a diet solely for the reason of healthy eating.

Prohibited foods for ethical lacto-ovo vegetarians:

• meat and fish;
• cheeses made using rennet of animal origin;
• food prepared using oil used for cooking meat dishes;
• food that has been cooked in dishes previously used in the preparation of meat food.

The second group of lacto-ovo- vegetarians , for whom vegetarianism is simply a system of healthy nutrition, pay attention to the balanced diet, which should be enriched with nutrients necessary for the full functioning of the human body. It is important to prepare the diet correctly, which will help to make a smooth transition from the usual food system containing fish and meat to vegetarianism . For this, such products of animal origin as eggs and milk are introduced into the diet.

Yes, eggs (both chicken and quail) provide the body with the following elements:

• vitamins that are not available in a plant-based diet — E, B2, B6, B12, biotin, and also folic acid;
• trace elements - iodine, iron, manganese, phosphorus;
• organic acids.

It is recommended to eat homemade raw eggs or boiled "in a bag". They contain a large amount of vitamin A, as well as lecithin, which is indispensable for the prevention of atherosclerosis. However, eggs, like dairy products, should be consumed in moderation. The fact is that an excess of eggs in the diet can provoke an increase in cholesterol in the blood, while excessive consumption of dairy products can disrupt calcium metabolism, which contradicts the principles of healthy nutrition.

• Daily consumption of the following food set: vegetables (or vegetable dishes) — 3-5 portions; fruits — 2-4 portions; dairy products - 5-10 servings - it is desirable to minimize the consumption of fresh milk, giving preference to fermented milk products (yogurt, cottage cheese, kefir); eggs - 2 pcs., the eggs used in cooking are also taken into account.
• Minimizing the consumption of fats and oils of animal origin, instead of which the diet includes: nuts, grains, vegetables and fruits, dairy products containing oils and fats of animal origin.
• Use of the following meat substitutes:

1. Wheat meat, made from wheat gluten, enriched with protein. This kind of meat resembles natural meat in its structure, and is therefore excellent for cooking dishes that use natural meat.
2. Beans prepared with the addition of vegetable chili. Legumes are not significantly different from meat in terms of their taste characteristics, as well as their nutritional value.
3. Tofu, which, when properly prepared, is an excellent substitute for chicken. In addition, this product can replace eggs (which is especially relevant for those who do not consume eggs due to allergies).
4. Soy products, the selection of which is truly impressive today.

In general, lacto-ovo- vegetarianism does not include a minimum list of food restrictions. Lacto-ovo- vegetarian nutrition is characterized by balance and product diversity, which is extremely important both for maintaining the body and satisfying culinary preferences.