Vegetarian
Vegetarian understood as a diet that does not consume meat,
consume only vegetarian foods derived from plants. The reason a person becomes
a vegetarian is very diverse, although most of them because of health factors,
but there is also a vegetarian because he was suffering from a disease that
causes a person be required to become a vegetarian, bias also because they want
to undergo the method by becoming a vegetarian diet.
Indeed, not
a few benefits of this diet for health. Some of them, the weight can be
controlled easily and the level of cholesterol in the body can be in control so
it can make the body become more healthy by eating a healthy foods when compared with meat eaters, lowering the risk of
heart disease, as well as the less likely affected by hypertension, prostate
cancer, colon cancer and diabetes.
Substances
Nutrition Important to look for in a diet Vegetarian. Armed with an
understanding and good planning, a vegetarian diet will not hinder your body to
obtain a balanced and sufficient nutrition for the body. Vegetarians can get a
variety of nutrients the body needs, though not consume meat.
However, if
a vegetarian diet is not addressed properly, there is a risk to cause a
shortage of some essential nutrition for normal function of the body.
Here are
the nutrients that need to get the attention of a vegetarian diet:
- Protein
Protein will help the skin, bones, muscles, and other organs to remain healthy. Milk and other dairy products are a source of protein. Related vegan diet, the protein source may be obtained from soy products and whole grains, legumes, and whole grains. It is important to consume a variety of protein sources to meet the body's needs every day.
- Zinc
Healthy blood and strong requires a considerable amount of zinc, and this can be provided quite a lot with a vegetarian diet. Daily zinc intake of the average for women aged 20-50 years is 19 mg, women over the age of 50 years is 9 mg and men is 7 mg.
- Calcium
Your body needs calcium to maintain strong bones and teeth, as well as your nervous system to function properly. Usually calcium derived from milk products and processed products, including yogurt and cheese. For those who adopt a vegetarian diet, especially vegans, good sources of calcium can be obtained from soy products such as tofu and tempeh, rice, wheat or given additional substances, tofu, sesame seeds, nuts, bread and dried fruits like raisins.
- Essential Fatty Acids
Quality body needs fat to help absorb fat-soluble vitamins such as vitamins A, D, E and K, to provide energy, regulate cholesterol, heart health, and many other important functions.
- Vitamin
To absorb calcium, your body needs vitamin is vitamin D. For a vegetarian, other than get it from the sun, these substances can be obtained from cereals and soy beverages are already equipped vitamin D.
Talking
about vegetarian or diet only eat foods derived from plants, not all
vegetarians actually have a similar eating patterns, there is still a group of
vegetarians who not only consume food derived from plants, but also consume
meat or products of animal processed.
Know the
Types of Vegetarian Diet. Most people think, if it has been adopting a
vegetarian diet by consuming only derived from vegetable. Though not all
vegetarian so. Here are some types of vegetarian diet:
- Semi Vegetarian or flexitarian. Especially those who consume plant foods, but still eat meat, poultry, dairy products, eggs and fish but in very small amounts.
- Lacto vegetarian. This diet does not include meat, fish, and poultry in the food menu. But on the other hand still consume products produced from the milk, butter, cheese and yogurt.
- Ovo-vegetarian. Almost the same as lacto vegetarian. Vegetarian diet group did not eat meat, fish, poultry, or dairy products, but still allow the consumption of eggs.
- Lacto-ovo vegetarians. A vegetarian diet does not include all kinds of meat, but still consume eggs and milk.
- Vegan. Is a vegetarian diet the most stringent by not eating meat, fish, poultry, eggs, milk, and dairy products into their diets, so they only consume foods derived from plants such as vegetables and fruit.
We can
determine the pattern of food we choose to live a healthy life.
Thank you
for reading my article.
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