Vegetarian diet like The Truth About Fat Burning Foods focuses on foods of plant origin . This includes fruits, vegetables and various types of cereals , legumes and nuts. There are many kinds of plant systems . They generally fall into the following groups :
• vegetable exchange system , which excludes all kinds of meat and animal products.
• the Milky plant system that includes vegetarian food , as well as dairy products .
• a diet that includes dairy products and eggs . Man can get the whole needs of nutrients through a vegetarian diet . But he must pay attention to eat a wide variety of foods to meet their nutritional needs . It is food that vegetarians should focus on : protein , iron , calcium , zinc and vitamin B12 .
Vegetarian diet regime exclude various types of meat . Human can choose vegetarian diet for a variety of reasons, including religious or moral beliefs , and the desire to eat more healthy food . The system can be a healthy vegetarian provided you adhere to the recommendations contained in this program, but may be serious health consequences . This educational program helps to understand the vegan diet . It discusses the different types of plant systems , nutrient and cares that vegetarians should focus them to remain in good health.
Types of vegetarian diets
Vegetarian diet focuses on foods of plant origin . This includes fruits, vegetables and various types of cereals , legumes and nuts. There are many kinds of plant systems generally fall into the following groups :
Plant exchange system .
The Milky plant system .
Diet that includes dairy products and eggs .
Exclude vegetable exchange system for the entire meat of animals and animal products as well. This includes dairy products and eggs. Depends who follow this system on plant foods just to get all their nutritional needs . The system includes a vegetable lactic different plant foods , as well as dairy products. But this system excludes meat and eggs. Rule out a diet that includes dairy , eggs , various types of meat , but includes dairy products and eggs . Can believe vegetarian diet various nutrients needed to maintain good health. The key to that lies in dealing with a wide variety of foods in adequate quantities to meet the nutritional needs of the body . Nutrients that vegetarians should focus on is protein , iron, calcium , zinc and vitamin B12 . The next section deals with both of these substances in greater detail.
The protein and many important functions in the body. It is essential for the growth of the body and its continuation . When dealing with human protein – containing foods , the body will be dismantled during the process of digestion. And on an ongoing basis , being dismantled and reconstructed proteins , because the proteins made up of amino acids. The amino acid building blocks in various proteins. When being dismantled protein into amino acids , these acids are being used again in the construction of various proteins necessary for the body. Does not contain plant food sources as much as its contents animal sources of essential amino acids . This is what makes people who do not rely on animal sources need to eat a variety of protein – rich pulses in order to secure all the essential amino acids . It is important for vegetarians to get protein every day . This does not mean to make every meal rich in protein, but it means that they have to take the necessary amount of protein each day . Soybean is an important source of protein for vegetarians and non-vegetarians alike. It is very rich in protein, and contains all the essential amino acids . The one cup of soy beans contain protein from its contents Eighty-five grams of red meat. It is healthier than meat , too, because it does not contain cholesterol , as well as lower proportion of the fat and high fiber .
The iron to transport oxygen through the blood to the tissues of the body as a whole. If the man does not get enough iron , it may appear to have ” iron deficiency anemia .” This is what makes a person feel tired and weak . There is iron in food in two forms : HEMI and Allahimi . The red meat, fish and poultry meat source of iron HEMI . The iron Allahimi is found in some plant foods , lentils , peas and beans , and beans . Not being iron absorption Allahimi the body easily absorb iron HEMI . This may cause health problems for vegetarians. But it is possible to rectify the matter and help the body to increase iron absorption Allahimi the through vitamin C intake . Other sources of iron for vegetarians :
Enhanced breakfast cereals with iron.
The green parts of the plant radishes.
Whole wheat bread .
Some types of dried fruit .
May be iron – rich food supplements suitable option for some vegetarians . But it is important to consult one’s doctor if he thought he needed to these dietary supplements , because the large number of iron in the diet can cause health problems .
The body uses calcium to form bones and teeth , and in order to maintain bone strength. And calcium is particularly important for the growth of children and adolescents , as well as older women . The main dietary sources of calcium are milk and dairy products . So, do not exposed vegetarians who rely botanically system for brown or botanically system to brown with white to the problem of not getting enough calcium . Those who depend on the plant exchange system , well , they should pay attention to securing their need of calcium. The food was added to the calcium from the appropriate sources of calcium to the owners of the plant exchange system . And calcium – fortified food soy milk , breakfast cereals and orange juice. Another source of calcium is milk , tofu extracted from soybeans and Enhanced calcium , as well as some types of dark green leafy vegetables . Examples of these vegetables : leafy parts of the radish, Bok Choy plant , and leaves of plants with edible roots . In the absence of being able to get enough calcium from food , can be assisted one food Balemtemmat . The doctor should be consulted if a person thinks that he does not get enough calcium.
Zinc is an essential element for many of the functions of the body’s cells. It also helps the immune system to fight off germs and viruses that invade the body . It is also useful in wound healing, and important for the correct working of the senses of smell and taste . Sources of zinc include for people vegetarians many kinds of grain legume . Examples include beans, peas and beans. The breakfast cereal enhanced zinc wheat Rhimat and pumpkin seeds also sources of zinc . The dairy source of zinc for people who rely on the system lactic vegetation and system lactic plant with eggs. It is possible to be considered dietary supplements a way to get zinc is also necessary . And multiple food supplements containing vitamins and minerals almost all zinc. Should consult a doctor if a person thinks that he does not get sufficient quantity of zinc.
Vitamin B – 12
Contribute to vitamin B-12 in the health of the nervous system and blood cells. It is important for the body ‘s growth and development . There are vitamin B12 in animal products , especially , in some vitamin – fortified food . But they do not plant foods contain vitamin B12 , unless they are reinforced .
That’s what makes for vegetarians of vitamin B12 can be difficult. Can depend on a system vegetarian brown to get vitamin B12 from milk and dairy products. And can depend on a vegetarian regime with brown eggs that get vitamin B12 from milk and dairy products and eggs, too . Examples of foods enhanced with vitamin B – 12 breakfast cereals, soy milk and sandwiches allocated for vegetarians and brewer’s yeast pills .
Look at food labels to make sure the presence of vitamin B12 . There are vitamin B – 12 in all multi- vitamins , food supplements . The food supplements which are limited to vitamin B12 alone or with folic acid are also available. You should consult your doctor before you start taking any nutritional supplements .
Tips for people vegetarians
This section discusses a number of general advice addressed to vegetarians with regard to the preparation of meals. And must be based vegetarian meal a person on a low – fat sources of protein . Examples include beans , lentils and rice. May not be a lot of many fat cheeses in order to compensate for the meat. It is also possible to convert many of the meals that contain red meat or bird meat and vegetarian meals . This could increase the amount of vegetables covered by one , and reduces the saturated fat and cholesterol . So , think of the following foods :
Pasta made from vegetables .
Vegetarian pizza .
Vegetable lasagna .
Fried tofu with vegetables .
Pastry made of flour , beans.
There is a lot of food products for vegetarians which seems to form and its شبيهين taste of regular foods . And saturated fat are low in these meals usually , along with the absence of cholesterol as well. Examples of plant foods that are similar to ordinary food :
Cut sausage made from soy -based materials .
Custom sandwiches for vegetarians made from soybeans , as well as vegetables or rice .
Meat substitutes that are added to soups or cooked vegetables to increase the protein .
Sausages made from soya , tofu soaked .
In most restaurants can edit items on the menu to suit vegetarians . It is possible that alternatives are being used for gravy or completely cutting out meat by adding vegetables or pasta instead . It is more likely that one can get these meals in restaurants that prepare meals according to customers’ request. There are also restaurants serving options derived from soy to be a substitute for meat. There are Indian restaurants and many Asian offers a wide choice of vegetarian dishes. There are also restaurants offering vegetarian meals .
Vegetarian Diet Conclusion
Vegetarian diet focuses on plant sources . These sources include fruit , vegetables and dried beans and peas , grains and nuts. It is possible that the person prefers to adopt a vegetarian diet for many reasons. Of nutrients that should be on people to focus vegetarians : protein , iron, calcium , zinc and vitamin B – 12 , because many of the sources of these materials , like meat and animal products, often can not be found in the vegetarian diet . Who wants to adopt a vegetarian diet to pay attention to a plan of meals to meet the needs of the body of nutrients. But vegetarians can provide everything you need their bodies of nutrients by eating a wide variety of foods.