Ce-mananca-vegetarienii

Ce mananca vegetarienii?

Stiati ca stilul de viata vegetarian a castigat la capitolul popularitate, iar conform unor studii, 18% din populatia lumii a adoptat acest stil de viata deja?

In afara beneficiilor etice si de mediu ale eliminarii carnii din dieta, alegand o dieta vegetariana puteti avea unele beneficii pentru sanatate. Puteti cu un stil de viata vegetarian sa reduceti sansele de a dobandi unele boli cronice printre altele, si puteti de-asemenea pierde in greutate. Veti afla mai multe detalii in continuare despre acest stil de viata vegetarian.

Ce este o dieta vegetariana?

Dieta vegetariana implica abtinerea de la consumul de carne, peste si carne de pasare. Oamenii adopta adesea o dieta vegetariana din motive religioase sau personale, precum si probleme etice, cum ar fi de exemplu drepturile animalelor.

Altii decid sa devina vegetarieni din motive de mediu, deoarece cresterea animalelor poate duce la cresterea emisiilor de gaze cu efect de sera, contribuie la schimbarile climatice si necesita cantitati mari de apa, energie si resurse naturale. Exista mai multe forme de vegetarianism, fiecare dintre ele diferind prin restrictii.

Cele mai frecvente tipuri includ:

  • Dieta lacto-ovo-vegetariana: elimina carnea, pestele si pasarile, dar permite ouale si produsele lactate.
  • Dieta lacto-vegetariana: elimina carnea, pestele, pasarile de curte si ouale, dar permite produsele lactate.
  • Dieta ovo-vegetariana: elimina carnea, pestele, pasarile de curte si produsele lactate, dar permite ouale.
  • Dieta pescetariana: elimina carnea si pasarile, dar permite pestele si uneori ouale si produsele lactate.
  • Dieta vegana: elimina carnea, pestele, pasarile de curte, ouale si produsele lactate, precum si alte produse derivate de la animale.
  • Dieta flexitara: o dieta preponderent vegetariana care incorporeaza ocazional carne, peste sau carne de pasare.

Beneficii pentru sanatate

Dietele vegetariene sunt asociate cu o serie de beneficii pentru sanatate, ar in continuare puteti descoperi care sunt cateva dintre ele.

1. Dieta vegetariana poate imbunatati pierderea in greutate

Trecerea la o dieta vegetariana poate fi o strategie eficienta daca doriti sa slabiti. De fapt, o revizuire a 12 studii a remarcat faptul ca vegetarienii, in medie, au inregistrat o scadere in greutate cu mai mult de 2 kg (18 kg) in decurs de 18 saptamani decat non-vegetarienii, care au slabit cel mult 16 kg.

In mod similar, un studiu de sase luni efectuat pe 74 de persoane cu diabet de tip 2 a demonstrat ca dietele vegetariene au fost aproape de doua ori mai eficiente in reducerea greutatii corporale decat dietele cu continut scazut de calorii.

In plus, un studiu efectuat pe aproape 61.000 de adulti a aratat ca vegetarienii tind sa aiba un indice de masa corporala (IMC) mai scazut decat omnivorii; IMC fiind o masurare a grasimii corporale pe baza inaltimii si greutatii.

2. Poate reduce riscul de cancer

Unele cercetari sugereaza ca o dieta vegetariana poate fi legata de un risc mai scazut de cancer, inclusiv cel al sanului, colonului, rectului si stomacului.

Cu toate acestea, cercetarile actuale se limiteaza la studii observationale, care nu pot dovedi o relatie cauza-efect. Retineti ca unele studii au dovedit constatari incoerente. Prin urmare, sunt necesare mai multe cercetari pentru a intelege modul in care vegetarianismul poate afecta riscul de cancer.

3. Poate stabiliza zaharul din sange

Mai multe studii indica faptul ca dietele vegetariene pot ajuta la mentinerea nivelului sanatos al zaharului din sange. De exemplu, o analiza a sase studii a legat vegetarianismul de imbunatatirea controlului glicemiei la persoanele cu diabet de tip 2. Dietele vegetariene pot preveni de asemenea diabetul prin stabilizarea nivelului de zahar din sange pe termen lung.

Potrivit unui studiu efectuat pe 2918 persoane, trecerea de la o dieta non-vegetariana la una vegetariana a fost asociata cu un risc redus de 53% de diabet pe o medie de cinci ani.

4. Promoveaza sanatatea inimii

Dietele vegetariene reduc mai multi factori de risc pentru bolile de inima pentru a va mentine inima sanatoasa si puternica. Un studiu efectuat pe 76 de persoane a legat dietele vegetariene de niveluri mai scazute de trigliceride, colesterol total si colesterol LDL „rau”, toate acestea fiind factori de risc pentru bolile de inima atunci cand sunt crescute.

In mod similar, un alt studiu recent efectuat la 118 persoane a constatat ca o dieta vegetariana cu continut scazut de calorii a fost mai eficienta in reducerea colesterolului LDL „rau” decat o dieta mediteraneana.

Alte cercetari indica faptul ca vegetarianismul poate fi asociat cu niveluri mai scazute ale tensiunii arteriale. Hipertensiunea arteriala este un alt factor cheie de risc in ceea ce priveste bolile de inima.

5. Alimente de mancat

O dieta vegetariana cu siguranta trebuie sa contina un amestec divers de fructe, legume, cereale, grasimi sanatoase si proteine. Pentru a inlocui proteinele furnizate de carne in dieta dvs., includeti o varietate de alimente vegetale bogate in proteine, cum ar fi nuci, seminte, leguminoase, tempeh, tofu si seitan. Daca urmati o dieta lacto-ovo-vegetariana, ouale si lactatele va pot creste si aportul de proteine.

Consumul de alimente intregi bogate in nutrienti cum ar fi fructele, legumele si cerealele integrale, va furniza o serie de vitamine si minerale importante pentru a umple orice lacune nutritionale din dieta dumneavoastra.

Cateva alimente sanatoase pe care le puteti manca pe o dieta vegetariana sunt:

  • Fructe: mere, banane, fructe de padure, portocale, pepeni, pere, piersici, etc.
  • Legume: verdeata cu frunze, sparanghel, broccoli, rosii, morcovi, castraveti.
  • Cereale: Quinoa, orz, hrisca, orez, ovaz.
  • Leguminoase: linte, fasole, mazare, naut.
  • Nuci: migdale, nuci, caju, castane
  • Seminte: seminte de in, seminte de chia si canepa.
  • Grasimi sanatoase: ulei de cocos, ulei de masline, avocado.
  • Proteine: Tempeh, tofu, seitan, natto, drojdie nutritiva, spirulina, oua, produse lactate.

Concluzie

Acestea sunt asadar, cateva detalii importante de cunoscut in ceea ce priveste stilul vegetarian, insa pe 1001vegetarieni.ro, aveti posibilitatea de a afla mai multe detalii despre produsele pe care acestia le consuma. Deci, cu siguranta merita sa va indreptati atentia si spre acel blog!

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