Monday, December 28, 2009

Nutrition for Vegetarians

Vegetarian food can still meet the nutritional adequacy. Principally, the more variety of food, the easier we are to meet nutritional needs.

Vegetable cheese, sausage vegetable, and vegetable protein, textured like meat, are examples of different types of vegetarian foods in supermarkets, which became bolder interest many people. Vegetarian menu is also found in many restaurants, such as pasta salads, bean burritos, and sandwiches with grilled Portobello mushrooms covered with scaffolding onions and peppers. Or, curried lentils, vegetables cah Lohan, and Sapo know. It's all very interesting and delicious, add menu variety and good food in a vegetarian or non-believers. Who are not vegetarians should be able to feel the taste of new food processing plant is slightly different from the food "normal".

Although not all enriched with proteins and fats are usually found in animal foods, vegetarian food can still meet the nutritional adequacy of such non-vegetarian. Requirement is, you are good at choosing food. For vegetarians who still eat animal foods such as milk and eggs, nutritional adequacy is not a problem. Therefore, the principle is that more variety of food, the easier we can meet the nutritional needs.

Which might be a little "special" is the Vegan or Fruitarian. The problem, animal foods contain nutrients that are not, or only slightly, owned plants, such as vitamin B12 and calcium. Thus, the Vegan diet specific needs, by utilizing the knowledge and creativity, in order to get a good source of protein and other essential nutrients without eating animal products. For example, the lack of food intake one of the essential amino acids (which is needed by the body, because it can not make itself) can be overcome by eating other protein sources.

Intake of other essential micronutrients (micro nutrients), such as riboflavin, vitamin D and B12, iron, zinc, iodine, and calcium. Riboflavin is available in green vegetables, grains are minimal dioleh (whole grains), yeast, and nuts.

Sources of vitamin D are vitamin-enriched margarine D and sunlight exposure sufficient. Vitamin B12 is found only in animal foods and vitamin reserves in the body only last until 4 years. Vitamin B12 deficiency can cause anemia, nerve damage, and even mental disorders. However, this can be prevented by drinking soy milk fortified with vitamin B12, prepared breakfast cereals food, or eat a special yeast developed in media rich in vitamin B12.

As for iron, adherents of a vegetarian can eat whole grains, breakfast cereals, especially fast food, dried fruit, and nuts. Given besiz substance of this group is less well absorbed, we need help from a source of vitamin C. Eat immediately after taking the source of iron, in order to better absorption. In addition, cooking with an iron pan can also increase the iron content in food.

Zinc intake we can get through whole grains, especially breakfast cereals and fast food nuts. However, relatively little absorption due to hampered by fitat acid content in these foods. Source of zinc, the better the bread, because the process can reduce levels peragiannya acid fitat. For iodine, always use iodized salt.

The most difficult to meet by the adherents of a vegetarian is calcium. If we drink soy milk, you should select a fortified with calcium. Because calcium pure soy milk is only about 150 mg per cup. Meanwhile, soy milk fortified with calcium contain 500 mg of each glass. Food and other beverages that are calcium-fortified orange juice, tofu, breakfast cereals and fast food. Green vegetables also contain calcium, but less effective absorption. Another alternative is to take supplements containing calcium.

Consumption of omega-3 is sufficient (at least 1000 mg daily) is very good for the health system of the heart and blood vessels. Omega-3 sources is the best deep-sea fish and fish oil. However, those who follow vegetarianism can be obtained from vegetable oils containing Omega-3 oils such as canola, soy, flaxseed, seaweed, and walnuts.

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