Vegetarianism: where to start? How to switch to vegetarianism. Pros and cons of vegetarianism

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

In the modern world, a diet that excludes animal products is becoming more and more popular - this is vegetarianism. Where to start with dietary modification? What foods can be eaten? Can vegetarianism be harmful to human he alth? These questions are of interest to many people.

Vegetarianism - what is it?

Of course, today many people are interested in questions about what constitutes vegetarianism and what a classic vegetarian menu looks like. To summarize all the facts, this diet excludes products of animal origin, and sometimes not only meat, but also food that is a waste product of animals.

Origin story

Certainly, vegetarianism in the modern world is the cause of constant controversy. Every year, more and more research is being done to help understand how beneficial this eating pattern can be. Opinions of nutritionists, doctors and scientistsdivided: some experts believe that the rejection of food of animal origin negatively affects the state of he alth, while the other half argues that this is a really effective way to normalize the body.

In any case, it's worth knowing that vegetarianism is not a new fashion trend. A similar system of nutrition originated in the ancient world. For example, it is known that in some cities of ancient Greece, residents did not consume animal products. In ancient Egypt, the priests also refused meat, believing that it had a negative effect on their strength. Some religions strictly forbid the killing and eating of animals. It's no secret that Buddhists also adhere to the basic principles of vegetarianism.

The revival of such a culture in Europe began around the 1840s, when a group of Englishmen traveling the world founded the so-called "British Vegetarian Society", which was engaged in disseminating information and promoting such a diet. It is worth noting that in those days, vegetarianism was primarily a separate culture, a philosophy of life, and not just the rules of a he althy diet.

Vegetarianism and its varieties

Of course, today many people want to go vegetarian. Where to start the transition? Perhaps, for a start it is worth finding out which particular power scheme you prefer. Yes, there are several different types of vegetarianism.

For example, vegans, or so-called old vegetarians, are completelyexclude from the diet all products of animal origin. This is not only meat (including fish and seafood), but also dairy products, eggs, honey, etc. In most cases, vegans allow food to be cooked, unlike the Vitarian group, who consume food exclusively raw.

Today, the diet of lacto-vegetarians is becoming more and more popular, which, in addition to plant foods, introduce dairy products into the diet, including cottage cheese, milk, kefir, sour cream, cream, etc. There is also a group of lacto-ovo vegetarians, the menu of which consists from plant and dairy products, as well as eggs.

He althy eating or lifestyle?

In some cases, exclusion from the diet of animal products occurs for medical reasons. For example, there are many diseases in which a sick person is not recommended to eat meat, dairy products, eggs, etc. In some cases, allergies are the reason for switching to a plant-based diet.

But much more often people switch to vegetarianism for personal reasons - then it's not just food, but rather a lifestyle. There are many reasons for giving up meat, from religious beliefs to love of animals. But it is worth noting that often vegetarians become members of various organizations involved in the fight for animal rights. Of course, vegetarianism does not oblige you to change your outlook on life or your own opinion. Nevertheless, many people, having refused animal food, say thatbegan to feel like a part of nature, began life in harmony with the whole world.

Pros of being a vegetarian

Of course, a vegetarian menu has a number of important advantages. After all, the diet provides for the use of exclusively plant foods that are rich in vitamins and minerals. Everyone knows that eating fresh fruits and vegetables has a positive effect on the state of the body, enhances the immune system and to some extent even slows down the aging process. The benefits of being a vegetarian don't end there.

Plant food contains a huge amount of fiber, which is almost the only natural mechanical stimulator of intestinal motility. Plant foods improve digestion and cleanse the intestines of toxins and toxins. Do not forget that the vegetarian diet excludes fats of animal origin, which, of course, helps to normalize cholesterol levels and prevents the development of atherosclerosis and other complications in the future.

The main disadvantages of the power scheme

Before you learn how to switch to vegetarianism, it is worth exploring the disadvantages of such a diet, which, alas, exist. Of course, fruits and vegetables are rich in vitamins and minerals, but not all useful and necessary substances can be obtained from plant foods. So what are the main cons of being a vegetarian?

First of all, it is worth mentioning vitamin B12. The human body cannot synthesize this substance; it receives it along with meat and seafood. deficitcobalamin can lead to the gradual destruction of nerve fibers.

There are other downsides to being a vegetarian. Vitamins D and B2, as well as iodine, calcium and iron can also be attributed to relatively scarce substances. Moreover, those people who adhere to strict nutritional principles, refusing dairy products and eggs, are in the most difficult position.

Separately, it is worth mentioning proteins. Of course, you can compensate for the deficiency of the necessary proteins with the help of legumes, soy, tofu, nuts, etc. But again, vegetable proteins differ in an incomplete amino acid composition.

Incorrect diet can be harmful to he alth. Therefore, vegetarians are advised to regularly undergo examinations, take tests and, of course, take vitamin complexes from time to time, which will help at least partially restore the deficiency of nutrients.

Vegetarianism: where to start the transition?

What to do if the decision to give up animal food has already been made? How hard is it to go vegan? How to start this transition? These questions are of interest to many. It is best to switch to a plant-based diet in the summer - during this period, you can buy much more vegetables or fruits in the markets, but many people's appetite during the heat, on the contrary, decreases.

Don't switch to a vegetarian diet abruptly, as your body may respond to you with a breakdown, dizziness and migraines. It's best to do it slowly. For example, cut out red meat first by replacinghis fish. Then limit the number of fried foods, gradually getting used to boiled and baked foods. After that, you can reduce the amount of fish, eggs, dairy products (if you decide to refuse them), replacing them with various vegetarian dishes. And, of course, do not forget about spices, fragrant herbs and spices, which compensate for the lack of taste sensations.

What does a vegetarian diet look like?

As already mentioned, vegetarianism will only benefit the body if you follow the rules of a he althy, balanced diet. So what does a daily diet consist of?

• 25% of the daily food is leafy vegetables, which are used in most salads.
• Another 25% of the diet consists of root and green vegetables, which some experts recommend cooking over an open fire.
• The third quarter is fruit. In summer, they should be eaten raw, but in winter, when their supplies are limited, you can eat well-soaked dried fruits.
• 10% of the diet is protein. They are found in nuts, legumes and dairy products.
• Another 10% comes from carbohydrates in the form of sugar, bread and various cereals.
• 5% of the daily diet is fat, of course, vegetable origin, including vegetable oils and margarine.

It may seem to many that eating plant foods is scarce and monotonous, and the taste is lost. However, this is not the case at all. Most people don't even realize howVegetarianism can be varied. After all, recipes include vegetable dishes, delicious fruit desserts, pastries (coconut or soy are added instead of cow's milk, and vegetable margarine is used instead of butter), soups, etc. According to statistics, a vegetarian diet is usually much more diverse, than the diet of an ordinary person.

Is it dangerous to eat vegetarian during pregnancy?

Of course, many women are interested in the question of whether such a diet can harm a growing body. Die-hard fans who consider vegetarianism as a way of life are absolutely sure that the refusal of food of animal origin will positively affect the he alth of mother and child. But doctors have a slightly different opinion on this matter.

In fact, with the right approach, a vegetarian menu can be very useful. But a pregnant woman needs to carefully monitor her he alth. Of course, the diet should be varied, and the expectant mother should consume at least 2500 kcal per day. In addition, pregnant vegetarians are strongly advised to regularly take a blood test for hemoglobin. In addition, nutritionists and experts strongly recommend introducing, if not meat, then at least seafood, cheese, cottage cheese and eggs into the diet.

Can children follow this diet plan?

As a rule, the beginning of vegetarianism falls on adulthood, when a person, for medical reasons or personal reasons, refuses foodanimal origin. But can a child be restrained?

In fact, doctors and experts do not recommend transferring a baby to a plant-based diet, as a growing body simply needs proteins, minerals and vitamins (for example, vitamin D deficiency leads to the development of rickets). In extreme cases, meat can be excluded from the child's diet, but you should definitely leave milk, cheese, cottage cheese, eggs, sour-milk products, which are a source of not only proteins, but also calcium. And, of course, do not forget about the additional intake of vitamin complexes.