The vegetarian lifestyle is becoming more and more widespread in the world. Its roots can be traced back to Hindu and Buddhist culture. Not to mention the spiritual and energetic connections that can be developed extremely effectively with a vegetarian diet.
By vegetarianism, we mean a diet that does not contain products obtained at the cost of killing animals. People
on a mixed diet are those who consume both plant and animal products.
Nutritionists are called nutritionists who conduct surveys of eating
habits, conduct scientific research and make recommendations about a person’s nutritional needs.
Groupings of a vegetarian lifestyle
Lacto-Ovo-vegetarianism: a diet that includes milk and eggs in addition to plant foods.
Lacto-vegetarianism: a diet
that includes plant foods and dairy products (followed by Krishna believers).
Vegan: A diet that contains only plant nutrients.
Table of Contents
Healthy eating
A diet supplemented with dairy products, including vegetables, fruits, oilseeds,
contains large amounts of vitamins, minerals, essential proteins, carbohydrates, and unsaturated fats
needed for growth, development, pregnancy, breastfeeding, increased mental and physical activity. People on such a diet are calmer, more balanced, more patient, and have a longer lifespan.
Proper nutrition Our
diet is recommended to contain 25-30% fat, around 12% protein, and a minimum of 58% carbohydrates ( including fiber ) according to the optimal energy composition determined by dietitians. A consciously formulated vegetarian diet is much more in line with these principles than a mixed-diet diet, in which, according to domestic data, 42% of energy intake is fat and 15% protein is 43% carbohydrate.
By ensuring the proper functioning of the immune system, a vegetarian diet also has a beneficial effect on the immune system. All this is extremely important from the point of view of public health, as it also serves prevention ( disease prevention ) to a large extent.
One of the bases for curing the diseases listed above is always to develop a proper diet, i.e. a low-calorie diet with less saturated fat, protein, and salt, higher amounts of fiber, vitamins, minerals, and complex carbohydrates.
Vegetarians not only eat healthier but also live more consciously in general. Greater emphasis is placed on regular movement, relaxation, creating physical and mental harmony, thus avoiding stress, living in peace with nature. All of these factors are of paramount importance in both the prevention and treatment of disease.
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A deficient disease does not occur with a varied vegetarian diet.
The Lacto-vegetarian diet contains the enzymes, vitamins, minerals, and all other nutrients that are essential for the perfect functioning of the vital functions in the body in the right quality and quantity.
Concerning the concern of vegetarianism sometimes arises as to whether it will not iron – and B12
vitamin deficiency anemia, insufficient amounts of protein and energy intake, and thus reduced
physical and mental performance. To dispel these doubts, let’s look at how vegetarians get the iron and vitamin B12 they need and the amount of protein they need.
Iron: It plays a very important role in the formation and function of red blood cells, its absorption is aided by vitamin C. Main dietary sources: milk, whole wheat flour, oilseeds, poppy seeds, dried apricots, prunes, raisins, blueberries, blackberries, raspberries, cherries, tomatoes, spinach, broccoli, green peas, pumpkins, beets, cabbage, peppers.
Vitamin B12: A water-soluble vitamin required for the maturation process of red blood cells.
Its main sources are:
dairy products, leafy vegetables, pickled vegetables, many herbs.
Essential Proteins: Primary proteins are those amino acid sources that contain the appropriate
amounts and proportions of essential amino acids. In terms of biological value ( percentage of total amino acids ), the best source of protein is milk, which contains 100% of these amino acids. This is followed by the group of cheese and sour milk products with 85-90%, the biological value of soy is around 80%, and the value of beans, lentils, yellow peas, potatoes, and whole wheat flour is 60-75%.
Why are vegetarians more resistant to disease?
Because compared to a mixed diet, a vegetarian diet contains higher amounts of ingredients needed to prevent disease. When prioritizing a mainly meat-based meal, the immune-boosting factors listed below are found in significantly smaller amounts than necessary.
Antioxidants: They bind harmful oxygen radicals in the body that accelerate the aging of cells.
HR: vitamin C and vitamin E . Water-soluble vitamin C is found in greater amounts in
grapefruit, oranges, lemons, raspberries, peaches, rosehips, and among vegetables,
peppers, broccoli, cabbage, and tomatoes. The main
sources of fat-soluble vitamin E are cereal germs, whole wheat flour, oilseeds, dairy products, leafy vegetables,
green beans, and green peas.
Another major “group” of antioxidants are flavonoids and other phenolic compounds that are also present in large amounts in plants. More than 400 types of flavonoids have been identified so far, and these substances, which are by-products of plant metabolism, have several other positive effects on the human body in addition to their antioxidant effect. They are excellent anti-inflammatory and antiseptic drugs, they help the regeneration of the vascular system and they also inhibit the development of tumors.
Cardioprotective agents: They
reduce the main risk factors for cardiovascular disease, elevated cholesterol, and high blood pressure. These include potassium, calcium, and magnesium.
In addition to dairy products, potassium is found in the largest amounts of plant nutrients,
such as potatoes, spinach, green peas, green beans, cabbage, brussels sprouts, cauliflower, pumpkin,
peppers, tomatoes, and fruits. bananas, raisins, apples, and peaches.
The main sources of calcium are dairy products, oilseeds, whole wheat, spinach, cabbage,
broccoli, beans, and dried fruits.
Magnesium is found in greater amounts in dairy products, oilseeds, wheat germ,
wheat bran, rye, and legumes.
Fiber: High-fiber foods lower blood cholesterol levels, thereby increasing the incidence of cardiovascular
disease. Due to their low energy content and high water-binding capacity, they are also essential for weight loss and optimal bowel function. Its sources are vegetables and
vegetables, wheat and oat bran, oat flakes, and the vast majority of fruits.
The basis of a healthy lifestyle is a conscious Lacto vegetarian diet that results in a good quality of life and a long life.