In the modern world, a nutritional scheme that excludes products of animal origin is becoming more and more popular - this is vegetarianism. Where to start diet correction? What foods can be eaten? Can vegetarianism harm human health? These questions interest many people.
Vegetarianism - what is it?
Of course, today many are interested in questions about what vegetarianism is and what the classic vegetarian menu looks like. To summarize all the facts, this food scheme excludes products of animal origin, and sometimes not only meat, but also food, which is a product of animal activity.
Origin history
Of course, vegetarianism in the modern world is the cause of constant debate. Each year, more and more studies are being conducted to help understand how useful such a nutritional regimen can be. The opinions of nutritionists, doctors and scientists are divided: some experts believe that refusal of food of animal origin negatively affects the state of health, while the other half argues that this is really an effective way to normalize the body.
In any case, you should know that vegetarianism is not a new fashion trend. A similar food system originated in the ancient world. For example, it is known that in some cities of Ancient Greece, residents did not consume animal products. In ancient Egypt, priests also refused meat, believing that it negatively affects their strength. Some religions strictly prohibit killing and eating animals. It's no secret that Buddhists also adhere to the basic principles of vegetarianism.
The revival of such a culture in Europe began around the 1840s, when a group of English people traveling around the world founded the so-called British Vegetarian Society, which disseminated information and promoted a similar diet. It is worth noting that in those days, vegetarianism was primarily a separate culture, the philosophy of life, and not just the rules of a healthy diet.
Vegetarianism and its varieties
Of course, today many people want to switch to vegetarianism. Where to start the transition? Perhaps, for starters, it is worth figuring out which particular nutritional scheme you prefer. Yes, vegetarianism is divided into several different types.
For example, vegans, or the so-called old-vegetarians, completely exclude from the diet all products of animal origin. This is not only meat (including fish and seafood), but also dairy products, eggs, honey, etc. In most cases, vegans allow heat treatment of food, in contrast to the group of Vitarianists who eat dishes exclusively in raw form.
Today, the diet of lacto-vegetarians is becoming more and more popular, which, in addition to plant foods, is also introduced into the diet and dairy products, including cottage cheese, milk, kefir, sour cream, cream, etc. A group of lacto-vegetarians is also singled out, whose menu consists of plant and dairy products as well as eggs.
Healthy eating or lifestyle?
In some cases, exclusion from the diet of products of animal origin occurs for medical reasons. For example, there are many diseases in which a sick person is not recommended to eat meat, dairy products, eggs, etc. In some cases, the reason for switching to a plant-based diet is allergy.
But much more often people switch to vegetarianism for personal reasons - then this is not just food, but rather a lifestyle. There are many reasons for not eating meat, from religious beliefs to love for animals. But it is worth noting that often vegetarians become members of various organizations involved in the fight for animal rights. Of course, vegetarianism does not oblige you to change your outlook on life or your own opinion. Nevertheless, many people, abandoning animal food, say that they began to feel themselves part of nature, began life in harmony with the whole world.
The benefits of vegetarianism
Of course, the vegetarian menu has several important advantages. After all, the nutritional scheme provides for the use of exclusively plant foods that are rich in vitamins and minerals. Everyone knows that eating fresh fruits and vegetables has a positive effect on the state of the body, enhances the functioning of the immune system and, to some extent, even slows down the aging process. The benefits of vegetarianism do not end there.
Plant food contains a huge amount of fiber, which is almost the only natural mechanical stimulator of intestinal motility. Plant food improves digestion and cleanses the intestines of toxins and toxins. Do not forget that the diet of vegetarians excludes animal fats, which, of course, helps to normalize cholesterol and prevents the development of atherosclerosis and other complications in the future.
The main disadvantages of the power scheme
Before you learn how to switch to vegetarianism, it is worth exploring the disadvantages of such a diet, which, alas, exist. Of course, fruits and vegetables are rich in vitamins and minerals, but not all useful and necessary substances can be obtained from plant foods. So what are the main disadvantages of vegetarianism?
First of all, it is worth mentioning vitamin B12. The human body cannot synthesize this substance; it receives it along with meat and seafood. Cobalamin deficiency can lead to the gradual destruction of nerve fibers.
There are other disadvantages of vegetarianism. Comparatively deficient substances include vitamins D and B2, as well as iodine, calcium and iron. And in the most difficult situation are those people who adhere to strict principles of nutrition, refusing dairy products and eggs.
Separately, it is worth mentioning about proteins. Of course, you can compensate for the deficiency of the necessary proteins with the help of legumes, soy, tofu, nuts, etc. But again, plant proteins differ in incomplete amino acid composition.
An improperly designed diet can be harmful. Therefore, vegetarians are advised to regularly undergo examinations, take tests, and, of course, take vitamin complexes from time to time that will help at least partially restore the deficiency of nutrients.
Vegetarianism: where to start the transition?
What to do if the decision to refuse animal food has already been made? How hard is it to switch to vegetarianism? Where to start this transition? These questions interest many. It is best to switch to a plant-based diet in the summer - during this period, you can buy much more vegetables or fruits in the markets, but the appetite during the heat in many people, on the contrary, decreases.
Do not abruptly switch to vegetarianism, as your body may respond to you with a breakdown, dizziness and migraines. It’s best to do it slowly. For example, first discard red meat, replacing it with fish. Then limit the number of fried foods, gradually getting used to boiled and baked products. After that, you can reduce the number of fish, eggs, dairy products (if you decide to refuse them), replacing them with various vegetarian dishes. And, of course, do not forget about spices, fragrant herbs and spices that compensate for the lack of taste sensations.
What does a vegetarian diet look like?
As already mentioned, vegetarianism will benefit the body only if you adhere to the rules of a healthy, balanced diet. So what does a daily diet consist of?
- 25% of daily food is leafy vegetables, of which in most cases a salad is prepared.
- Root and green vegetables make up another 25% of the diet, which some experts recommend cooking over an open fire.
- The third quarter is fruit. In the summer, they need to be eaten raw, but in the winter, when their supplies are limited, you can eat well-soaked dried fruits.
- 10% of the diet is protein. They are found in nuts, legumes and dairy products.
- Another 10% falls on carbohydrates in the form of sugar, bread and various cereals.
- 5% of the daily diet is fats, of course, of vegetable origin, including vegetable oils and margarine.
It may seem to many that plant-based nutrition is scarce and monotonous, and taste is lost. However, this is not at all true. Most people do not even realize how diverse vegetarianism can be. Recipes include vegetable dishes, delicious fruit desserts, pastries (coconut or soya is used instead of cow's milk, and vegetable margarine is used instead of butter), soups, etc. According to statistics, a vegetarian’s diet is usually much more diverse. than the nutrition of an ordinary person.
Is vegetarianism dangerous during pregnancy?
Of course, many women are interested in the question of whether such a diet can harm a growing body. Ardent fans, for whom vegetarianism is a lifestyle, are absolutely sure that refusal of food of animal origin will positively affect the health of mother and child. But doctors have a slightly different opinion on this.
In fact, with the right approach, a vegetarian menu can be very helpful. But a pregnant woman needs to carefully monitor her health. Of course, the diet should be varied, and for the day the expectant mother should consume at least 2500 kcal. In addition, pregnant vegetarians are strongly advised to regularly take a hemoglobin blood test. In addition, nutritionists and experts strongly recommend introducing, if not meat, then at least seafood, cheese, cottage cheese and eggs.
Is it possible to observe such a diet for children?
As a rule, the onset of vegetarianism falls into adulthood, when a person refuses food of animal origin for medical reasons or personal reasons. But is it possible to limit a child?
In fact, doctors and specialists do not recommend switching the baby to plant-based nutrition, as the growing body simply needs proteins, minerals and vitamins (for example, a deficiency of vitamin D leads to the development of rickets). In an extreme case, meat can be excluded from the child’s diet, but you should definitely leave milk, cheese, cottage cheese, eggs, dairy products, which are a source of not only proteins, but also calcium. And, of course, do not forget about the additional intake of vitamin complexes.