“What should I cook? How do I think of meals? How will I know if enough protein consumes? A vegetarian diet does not have to be especially focused on health, although it may be, in the same way that it can be comforting and flexible. It should never seem limiting or restrictive, but rather nutritious Hetty Lui McKinnon, Prestigious American author of cookbooks (vegetarian for 30 years) and Alice Callahan, journalist of The New York Times, a well -being specialist.
In a report by the North American newspaper, the experts focused on the necessary keys for vegetable consumption. The first recommendation is “Vegetable” The favorite dishes. “If you love the chicken from the Parmesan, opt for one made with mushrooms or eggplants,” they advised and pointed out: “Change takes time, but it is much easier if you lean on known flavors and dishes.”
The second key is to ensure that three or four substantial vegetables are included in the weekly purchase list, such as broccoli, peppers, pumpkin, pumpkin or caulifloralong with one or two bundles of herbs and some green leafy vegetables, such as tender spinach or chard. It should be taken into account that vegetables can adopt various characteristics in the flavor according to how they are cooked.
The lentils, chickpeas, beans, black beansamong others, they can also star in the dishes and add proteins. Cook them crispy in the oven to prepare an appetizing snack or combine them with a salad is creative and delicious. The same legumes can be crushed to make hamburgers or use them as the main dish in soups and stews.
In the United States, health agencies recommend that most adults consume at least 0.36 grams of proteins per kilo of body weight. For an average adult of 83 kilos, this translates into 67 grams of proteins a day. “If you include at least one ration of a food rich in protein at each meal, you most likely reach that goal,” he said Reed Mangels, Nutrition and co -author of The Dieitian’s Guide to Vegetarian Diets.
“The biggest concern is the Vitamin B12. Vitamin B12 deficiencies can cause a series of problems in blood and nerve cells, which could lead to fatigue, anemia, nervous problems and mental problems such as depression, memory loss and confusion. This vitamin is only found in food of animal origin and in a few enriched foods, such as nutritional yeast and many breakfast milks and cereals of vegetable origin. If you follow a vegetarian diet, it is a good idea to take a supplement of B12, ”he said Sudha Raj, Nutrition professor at the University of Syracuse and vegetarian of a lifetime.
According to health professionals, a handful of other nutrients can sometimes be insufficient when a diet based on plants is followed, such as iron, calcium, vitamin D, zinc and omega-3 fatty acids. Porotos, lentils, soy products and whole grains have a high iron content; and eat them with foods rich in vitamin C, such as tomatoes, citrus, cabbage or potatoes, will improve iron absorption.
“The enriched vegetable milks also contain some useful nutrients; you just have to check their nutritional labels to ensure that they are good calcium sources, vitamin D and B12. The ideal is to choose a sugarless version, or at least one with less than 10 grams of sugars added by ration,” he said Matthew Landry, Scientist specialized in nutrition at the University of California in Irvine.
Studies suggest that adopting a balanced diet based on plants can improve cholesterol levels and reduce blood pressure, and lose a little weight. The new tests propose that the body’s inflammation can be reduced and favor a healthy intestinal microbiome. Any change towards a more plant and less meat food will benefit health.
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