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

In the modern world, the food scheme, which excludes products of animal origin, is becoming more and more popular - this is vegetarianism. With what to begin correction of a ration? What foods can be eaten? Can vegetarianism harm human health? These questions are of interest to many people.

Vegetarianism - what is it?

Of course, today many are interested in questions about what vegetarianism is and how the classic vegetarian menu looks. If we summarize all the facts, this food scheme excludes products of animal origin, and sometimes not only meat, but also food, which is the product of animal life.

History of origin

Certainly, vegetarianism in the modern world is the cause of constant disputes. Every year, more and more studies are being conducted that help to understand how useful such a nutrition scheme can be. The opinions of dieticians, doctors and scientists are divided: some experts believe that the rejection of food of animal origin adversely affects the health status, while the other half argues that this is really an effective way to normalize the body.

In any case, it's worth knowing that vegetarianism is not a new fashion trend. Such a system of nutrition arose in the ancient world. For example, it is known that in some cities of Ancient Greece inhabitants did not eat products of animal origin. In ancient Egypt, priests also refused meat, believing that it negatively affects their strength. Some religions strictly prohibit 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 around the world founded the so-called British Vegetarian Society, which disseminated information and propagated 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 healthy eating.

Vegetarianism and its varieties

Of course, today many people want to switch to vegetarianism. How to start the transition? Perhaps, to begin with it is necessary to find out which kind of power scheme you prefer. Yes, vegetarianism is divided into several different species.

For example, vegans, or so-called Old Vegetarians, completely exclude from the diet all products of animal origin. It is not only meat (including fish and seafood), but also dairy products, eggs, honey, etc. In most cases, the vegan allows for the heat treatment of food, in contrast to a group of Vitarianists who consume dishes exclusively in raw form.

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

A healthy diet or lifestyle?

In some cases, the exclusion from the diet of products of animal origin is medically indicated. For example, there are many diseases in which a sick person is not recommended to eat meat, dairy products, eggs, etc. In some cases, the reason for switching to a vegetative diet is allergy.

But much more often people go on vegetarianism for personal reasons - then it's not just food, but rather a lifestyle. There are many reasons for abandoning meat, beginning with religious beliefs and ending with a love of animals. But it is worth noting that often vegetarians become members of various organizations involved in the struggle for animal rights. Of course, vegetarianism does not oblige people to change their views on life or their own opinions. Nevertheless, many people, abandoning animal food, say that they began to feel part of nature, began to live in harmony with the whole world.

The Pros of Vegetarianism

Of course, the vegetarian menu has a number of important advantages. After all, the nutrition scheme involves the use of exclusively plant products that are rich in vitamins and minerals. Everyone knows that the use of fresh fruits and vegetables positively affects the body's condition, strengthens the immune system and in some measure even slows down the aging process. On this, the benefits of vegetarianism do not end there.

Vegetable food contains a huge amount of fiber, which is almost the only natural mechanical stimulator of intestinal peristalsis. Vegetable food improves digestion and cleanses the intestines from toxins and toxins. Do not forget that the vegetarian diet excludes fats of animal origin, which, of course, helps to normalize the level of cholesterol 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 studying the minuses 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 disadvantages of vegetarianism?

First of all it is worth mentioning vitamin B12. The human body can not synthesize this substance, it receives it together with meat and seafood. Deficiency of cobalamin can lead to the gradual destruction of nerve fibers.

There are other disadvantages of vegetarianism. To relatively scarce substances can also be attributed to vitamins D and B2, as well as iodine, calcium and iron. And in the most difficult situation are those people who adhere to strict principles of nutrition, refusing dairy products and eggs.

Separately it is necessary to mention about proteins. Of course, it is possible to compensate for deficiency of necessary proteins with legumes, soy, tofu, nuts, etc. But again, vegetable proteins differ in an incomplete amino acid composition.

An improperly formulated diet can be harmful to health. Therefore, vegetarians are recommended to undergo regular examinations, take tests and, of course, from time to time take vitamin complexes that will help at least partially restore the deficit of nutrients.

Vegetarianism: where to start the transition?

What if the decision to abandon animal food has already been taken? How difficult is it to go on vegetarianism? How to start this transition? These questions are of interest to many. It is best to switch to a vegetative food scheme in the summer - during this period many more vegetables or fruits can be purchased in the markets, but the appetite in the heat of many people, on the contrary, decreases.

Do not go over to vegetarianism, because your body can respond to you with a breakdown, dizziness and migraines. It is best to do this slowly. For example, first give up red meat, replacing it with fish. Then limit the amount of fried foods, gradually getting used to boiled and baked foods. After that, you can reduce the number of fish, eggs, dairy products (if you decided to refuse them), replacing them with different vegetarian foods. And, of course, do not forget about spices, fragrant herbs and spices that compensate for the lack of taste sensations.

What does a vegetarian diet look like?

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

• 25% of daytime food is deciduous vegetables, of which in most cases a salad is prepared.
• A further 25% of the diet consists of root and green vegetables, which some experts recommend cooking on open fire.
• The third quarter is the fruit. In the summer they should be eaten raw, but in winter, when their reserves are limited, you can eat well soaked dried fruits.
• 10% of the diet are proteins. They are contained in nuts, legumes and dairy products.
• Another 10% falls on carbohydrates in the form of sugar, bread and various cereals.
• 5% of the daily ration is fats, of course, of vegetable origin, including vegetable oils and margarine.

Many may think that eating plant foods is meager and monotonous, and taste qualities are lost. However, this is not so. Most people do not even realize how varied vegetarianism can be. Recipes after all include dishes from vegetables, delicious desserts from fruits, pastries (instead of cow's milk, add coconut or soy, and instead of butter use vegetable margarine), soups, etc. According to statistics, the vegetarian diet is usually much more diverse, Than food of the usual person.

Is vegetarianism dangerous during pregnancy?

Of course, many women are interested in the question of whether such a dietary scheme can harm a growing body. Ardent fans, for whom vegetarianism is a lifestyle, are absolutely sure that giving up food of animal origin will positively affect the health of the mother and child. But doctors have a slightly different opinion on this score.

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

Is it possible to follow such a diet for children?

As a rule, the beginning of vegetarianism falls on the adult age, when a person for medical reasons or personal reasons refuses food of animal origin. But is it possible to limit the child?

In fact, doctors and specialists do not recommend switching the baby to vegetable food, since the growing organism simply needs proteins, minerals and vitamins (for example, vitamin D deficiency leads to the development of rickets). As a last resort, it is possible to exclude meat from the diet of the child, but it is necessary to leave milk, cheese, cottage cheese, eggs, sour-milk products that are a source not only of proteins, but also of calcium. And, of course, do not forget about the additional intake of vitamin complexes.