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Healthy life
Start a vegetarian diet
There are many types of vegetarians. In terms of definition, as described in the WebMD site, vegetarian means: do not consume meat, poultry, and fish. Some vegetarians eat eggs and dairy products. There also are consuming dairy products but avoid eggs. However, there are also vegetarians who eat only foods from plants. They do not eat anything of animal origin, including milk, eggs and honey. Vegetarian diets Whichever you choose, you must prioritize protein, iron, calcium, zinc and vitamin B12.
Pick your protein
Meat protein contains all essential amino acids the body needs, but the sources of vegetarian protein consumed often do not contain everything. To get all this protein, you should eat different kinds of nuts, seeds, peas, and grains. For example, peas are rich in one type of amino acid known as lysine, but the content of sulfur-rich amino acids (sulfur-rich amino acids) is low. This is precisely the opposite occurs in grains. So, eating peas and rice is one way to get a balanced protein.
Replace with soy
The products of the soybean is an excellent source of protein. This product works well as a substitute for meat. So, if you typically roast meat with friends, start to replace it with tofu.If you do not like tofu, is still a lot of soy products available in the market.
Replace your favorite menu
one of the easiest ways to switch to a vegetarian diet is to design new menus that do not involve meat as the base material. For example, create a typical vegetarian lasagna with spinach or tofu. Or,You also can mix the rice with vegetables, plus spices, add peas or sausage without meat.
Typical vegetarian omelet
Eggs in a vegetarian diet can be a good source of protein. You can easily make an omelet without adding meat and cheese. Try carrots, mushrooms and spinach for a more colorful and menunutritious.
Eggplant layered cheese
You may substitute chicken cheese layered with a piece of eggplant. If you decide not to consume dairy products, you can choose soy-based cheese.
Vegetarian chiliIf you long for a warm meal with spicy chili, replace the meat that you normally use with tofu. With abundant spice, you might not even be aware of the difference.
portabella Burger
It was perhaps not as the usual burgers you enjoy, but a blend of whole wheat bread mold content. You can add lettuce, tomato, or cheese as a topping it.
Veggie BurgerIf you want a burger with a texture closer to the usual burgers, try veggie burgers. These burgers are usually made with a mixture of vegetables, soy, whole grains, providing a balanced source of protein.
Another advantage of the vegetarian
Vegetarians tend to be slimmer and have a reduced risk of certain diseases. The reason: a vegetarian diet will increase the intake of phytochemicals. These components are widely available in vegetables and fruits that are colored, such as lutein in broccoli and lycopene in tomatoes. Phytochemicals are antioxidants that can help the body in fighting cancer.
Barriers vegetarian diet
If food is not rotated properly, vegetarians can kekurangn certain vitamins and minerals such as iron, vitamin B12, zinc, calcium and vitamin D. Vegan (those who do not consume animal products) are usually more at risk of vitamin and mineral deficiencies. If you are a vegetarian, keep learning about what nutrients might be lacking in vegetarian and how mengggantinya.
Calcium and vitamin D
If you consume milk, cheese or yogurt, you may get a sufficient intake of calcium for strong bones. But if you're a vegan, you need another source of calcium replacement. You can choose products soy milk or orange juice fortified with various vitamins and minerals (fortified foods) also grains, beans, and some green vegetables.Those who avoid dairy products also will lose a source of vitamin D. The body itself can actually producevitamin D in response to sunlight, but if you lack exposure to sunlight, vitamin D supplements could be your choice.
ZincAlthough zinc can be found in a variety of vegetarian foods, but zinc is not easily absorbed than the zinc comes from meat. Eating lots of foods containing zinc can help you maximize the amount that is absorbed by the body. Zinc can be found in the case, cheese, bread danpadi pure grains, beans, soy foods and legumes.
Iron
Red meat is the most obvious source of iron. However, this vital mineral also found in leafy vegetables, dried peas are cooked, or at the cereal that has been enriched with various minerals and vitamins. Just like zinc, iron from plants is more difficult to be absorbed by the body than iron from meat. The solution, consume a lot of iron-rich foods regularly and mix with food containing vitamin C. Vitamin C helps the absorption of iron play.
Omega-3 fatty acids
Omega-3 is a fat that can lower blood pressure and heart healthy. This type of fat found in fish and eggs. If you do not eat both of these foods, you need to add sources of omega-3 fatty acids other into your diet. Pumpkin seeds, flaxseed, and soybean oil is a good alternative source.
Vitamin B12
Vitamin B12 deficiency can cause muscle weakness and fatigue. This vitamin is found only in foods of animal origin including meat, eggs, and dairy products. Thus, vegans need to eat foods fortified with vitamin B12 or take supplements.
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