COURSE OF NUTRITION AND FEEDING
VEGETARIANISM
VEGETARIAN DIETS
Several types of diets own or inappropriately denominated vegetarians exist, the type but common in fact a diet semivegetariana, in which the red meat is excluded but they are admitted the other allowances of animal origin: the meat of birds, the fish, the milk and the eggs, in the diet ovoláctica, but restricted, they are admitted alone the milky ones and the eggs, and the but strict and the less common one, or diet vegan, excludes all the allowances of animal origin. From the point of view of the nutrition, these differences are important because the ingestion of nutritious and the possible differences vary much from a case to another.
Besides the restrictions signal, many vegetarians they usually eat single natural allowances and they reject the industrialized groceries, those enriched and the complements vitamínicos and remineralizantes.
DOES YOU HAVE ADVANTAGE TO BE VEGETARIAN?
Some vegetarians are it for religious reasons, or because they consider that to eat up it should not kill the animals; others consider that the vegetarian feeding not alone it is but it heals that the organism but rather it also benefits the spiritual development. But there are many people that adopt the vegetarianism simply because they believe that it will favor their health.
From this I finish point of view, the vegetarian feeding has many aspects to its favor: it generally contains less fatty calories and sugar that the common feeding and, on the other hand, it is abundant in fruits, vegetables, vegetables, and cereals; it is also rich in fiber and scarce in sodium, all that which is certainly it that at the present time advise the nutriólogos.
Since the exclusion, total or partial of the allowances of animal origin it restricts the sources of nutritious, the vegetarian, strict or even moderate feeding, demands a careful gliding to reduce its possible risks and to take advantage of its undeniable advantages. As a rule the problems of health related with the vegetarianism refer to the inadequacy of calories and of nutritious (to the inverse of the common feeding), that which can be a serious problem in the gestantes, the nurslings and the children whose necessities of nutrients are particularly high.
PROBLEMS OF THE DIET VEGAN
The risks of suffering nutritional deficiencies are considerable in the case of the diet vegan or strict, mainly if the rejection of the procedural allowances is joined. Also, the children and some adults can have difficulties to digest the great quantity of vegetables that you/they need to eat to obtain enough proteins and carbohydrates.
When studying the grade of growth d many vegetarian children smaller than 6 years, in the university Tufts of Boston, United States, was seen that it was inferior to that of the generality. But that to a difference of proteins, the fact appreciated to be attributable to an energy inadequacy that partly is explained by the vajísima quantity of fats that characterizes to the feeding vegan. Some of those children suffered vitamin deficiencies D and B12 that which also limits the growth.
He/she should not undergo the children to that nutritious régime so strict to less than that an I prescribe the it has approved.
THE CHANGE TO A VEGETARIAN DIET.
To adopt to a vegetarian diet it is necessary to proceed gradually, what avoids dysfunctions digestive storms. It can begin suppressing the red meat, later that of pig and veal, that of birds and for I finish the fish and the shellfish. In each stage, the proteins of animal origin have to be substituted with those of vegetable origin, [present in the vegetables (peas, beans, lentils, etc.) and the seeds (peanuts nuts etc.), vegetables, milky and eggs.
As some nutrients they lack in the allowances of vegetable origin, or they are less abundant or less easily profitable than in those of animal origin, it is necessary to know well that combinations of allowances are needed, mainly when it is to adopt a strict vegetarian diet, the diet ovoláctica has the advantage that the iron and other insufficiently present minerals in the allowances of vegetable origin, they can be obtained of the enriched milk and of the eggs; but this at all means that it can decrease the quantity or the variety of fruits, vegetables and vegetables.
The children, the gestantes the nurslings and the convalescents of serious illnesses, if they have opted for the vegetarian diet, maybe need complements vitamínicos and remineralizantes.
In the event of the diet they wander it is necessary to have much care to avoid the serious deficiencies, mainly the vitamin B12 that alone it is in allowances of animal origin. The goods of this deficiency can happen inadvertent during many years, but to the long one they usually damage seriously the nervous system.
THE SOURCES OF PROTEINS.
It is very common that who want to adopt a feeding of vegetarian type they are disturbed by the possibility of not ingesting enough proteins, but in fact he/she doesn't need to eat up meat to be healthy, in spite of what usually believes. The organism doesn't need the proteins of animal origin in particular, but if in certain amino acids and the contained nitrogen in all protein, be of vegetable origin or animal.
These necessities can, because, to be satisfied with vegetable proteins, but it is necessary to have present that differ of those of the meat in the plants of concentration of amino acids and their balance; for that reason it is very important to combine the ingestion of proteins coming from whole grains, vegetables, seeds, dry fruits and vegetables, so that their respective amino acids are supplemented. The complementary allowances should combine in the same food, although not unavoidably in the same plate.
When following a diet ovoláctic it is convenient to ingest milk descrem or semidescrem and their derivates, because they contain a lot of cheap animal protein and of first quality and, on the other hand, they don't contain neither a lot of fat neither many calories. The eggs are also a good source of animal protein, they can be included with moderation. It is necessary to give a lot of importance also to the vegetables, the seeds and the dry fruits (nuts peanuts etc.) whose proteins are of excellent quantity.
Many vegetarians of régime ovoláctic find that it is they very useful, to eat entirely in abundance breads and grain cereals that besides being rich in proteins and other nutrients provide the indispensable energy.
He/she has a lot of importance to eat very diverse fruits and vegetables. The vegetarian diets spread to be but scarce in iron that the comuneses, and for that reason it is convenient to include citric and other rich fruits in vitamin C (nanches guavas mills sapota black etc.), because this it favors the absorption of the iron.
Some vegetarians consume products whose flavor and appearance are similar to those of the meat but that they are made of vegetable protein. They are practical products, they allow to vary the menu they can facilitate the transition of a diet common to a vegetarian type a lot but they are not indispensable for the nutritional balance.
THE DIET VEGAN.
This strictly vegetarian feeding type implies the almost total exclusion of the allowances of animal origin. Logically, in this case it is a lot but difficult to achieve the nutritional balance, overalls because, for practical goods, the vegetable allowances don't contain vitamins B12 and D. Few plants they are rich in calcium and lactoflavin, and, let us remember it, in this diet type to the organism is hindered the iron absorption; also, it exists risk that it is also insufficient the ingestion of Zinc magnesium iodizes proteins and calories. In view of the above-mentioned, it is advisable to consult to a competent dietitian or to an I prescribe that he/she knows of chemical nutriología, so that it determines or, at least, supervise the composition of the diet, that which is fundamental in the case of the children, adolescents and the gestantes and the nurslings.
Besides the already exposed regarding the diet ovoláctica, it is recommended that who continue the he/she gave vegan they ingest enriched milk of soya, or some complement that contains vitamin B12. There are special yeasts (not those of beer neither that of kitchen, neither neither the alive yeasts) cultivated in rich means in vitamin B12 and that they provide this. Many prepared commercial drinks with the help of soya or of amaranth they are enriched with calcium and vitamins A, D and B12.
The DIET vegan requires special care when combining the vegetables and the whole grains that will be the source of proteins; also, every day it is necessary to include in the food seeds or some dry fruit to make sure that the mixture of proteins is of good quality. Very good combinations are, for example, the beans with corn or rice; the grain cereals entirely with the vegetables and also with the vegetables of green leaves, and the peanuts with wheat or rice.
The abundant ingestion of vegetables of green leaves, vegetables, seeds and dry fruits allow to guarantee the obtaining of the indispensable quantities of iron, as for the vitamin D, was enough to take complements that contain it or to occur frequent bathrooms of sun.