Vegetarianism Pros of
People are increasingly choosing vegetarian diets as a way of eating. Large-scale research conducted by Californian medical students and employees of Oxford and Heidelberg universities showed that vegetarian diets help to become slimmer, improve health, reduce the risk of chronic diseases, and also contribute to longevity.
The benefits of switching to vegetarianism include: reducing the risk of cardiovascular diseases, hypertension, type 2 diabetes, diverticulosis, kidney disease, certain cancers( including lung and breast cancer), gallstones.
The benefits of a vegetarian diet is the food that is consumed daily by humans. The similarity of different types of vegetarian diets lies in the high consumption of fruits, vegetables, soy, nuts and legumes. In general, such diets contain less saturated fat and cholesterol and more complex carbohydrates, dietary fiber, certain minerals and phytochemicals. Cholesterol is found only in foods of animal origin, so vegetarian diets are completely cholesterol-free.
There is evidence that confirms the relationship between the use of red meat, especially processed, and an increased risk of cancer, coronary heart disease and type 2 diabetes. Reducing the number and frequency of eating red meat leads to an improvement in the overall health of a person. Many believe that this is the greatest benefit of a vegetarian diet.
What can be dangerous for the transition to vegetarianism? Refusal of meat is not all that is necessary to master to switch to vegetarianism. It must be remembered that whenever there are no vitamins, minerals and useful substances in the diet, there is an avitaminosis. All vegetarian diets can be made balanced, but this will have to spend a lot of energy, time and money.
Experiments conducted during the research showed that poor unbalanced nutrition is the reason for the deficiency of nutrients in the vegetarian diet due to the lack of fats and proteins of animal origin. Properly balanced vegetarian diets were first officially approved in America for all types of the population, including children, pregnant women, adolescents, pensioners, nursing mothers, athletes, disabled people.
The number of missing nutrients depends on the products that are excluded by the person from their own diet. To find out the list of the most common nutrients that are completely missing or missing in a vegetarian diet, you can find out here, and also about where to take protein.
It is important not to make a sharp transition, especially to veganism. Otherwise, protein starvation may occur, since the organism will seem to be a very sharp and unexpected jump in the number of incoming proteins. As an intermediate stage, you can choose lacto-ovo-vegetarianism, as do many. And in general, veganism can do more harm than good, because of the difficulty of getting all the necessary nutritional elements solely from plant foods. Initially, it is worth knowing and determining, because the best choice is likely to be a transition to conventional vegetarianism.
The balance of nutrients in the transition to vegetarianism
The goal of any diet is to consume a balance of foods that can provide the body with all the nutrients necessary for optimal functioning. This is the main difficulty.
To this end, already developed vegetarian diets are available to notify a person about the quantity, type and quality of the products consumed.
A person should stick to standard portions in their meals, and not have an unlimited amount of products that do not benefit his body. Also a person should know what is included in the products that he consumes, and what benefit they bring to his body. For example, one serving of bread is a slice, and two slices are already two portions, consisting of a double volume of nutrients.
If a person wants to benefit from a vegetarian diet, he should use those foods that will completely provide his body with nutrients. This means that he will have to consume a lot of vegetables, fruits, whole grains, low-fat sources of protein and healthy fats, which can fully replace meat, high-calorie foods, animal fats. Vegetarian diet can be successfully used as a balance of the usual diet.
When switching to vegetarianism, do not abuse high-calorie food, because its large consumption often leads to health problems associated with excess weight. It is necessary to adhere to a balanced diet, observing moderation. It is also desirable to include water intake and moderate exercise in the daily routine when switching to vegetarianism. All this allows you to adhere to a healthy lifestyle, realizing that you need to change the food that "feeds" the body, and make a choice in favor of a healthy diet.