Tuesday, 04 May 2010 13:22

Learn how to maintain a balanced diet despite having pulled out of his animal protein meal. Although it may be a healthy lifestyle choice, remove meat from dish and not replace it properly is a risk. "Oh, gods! Can there be a greater crime to enter the entrails entrails, feeding greedily body with other bodies and preserve life killing a being who, like us, live? "said Pythagoras.

Identified as Ana Maria came to feel, 33 years, with the phrase provegetariana the Greek philosopher, who eight months ago decided to add life to vegetarianism. He did so thoroughly. In fact, the subject consulted a physician.


"I went to see for a general exam and told him I was interested in vegetarianism and that took months without eating chicken or beef, because I wanted to have a lifestyle as healthy and environmentally friendly as possible. And he said with a dubious 'Yes, yes ... soy has nearly all the amino acids that provides the flesh. "He said nothing more," says Ana Maria.

He followed up with your diet without meat, armed only with the basic recommendations of a nutritionist, and summarized in a higher consumption of fruits, vegetables, cereals and grains, such as chickpeas, beans and lentils.



But the feeling of tiredness and weakness led shortly afterwards to see a third doctor, who chided her for having had such a system without appropriate professional advice.

Watch how he does

This is also of concern to the nutritionist and dietician Adriana Amaya, which considers health problems such as Ana Maria "did not arise from giving up meat, but the way it does."


There are two groups of vegetarians: the ovolactovegetarianos, who consume eggs and milk, and pure vegetarians, that "by not consuming any animal protein (no milk, no eggs, no dairy) are at increased risk of anemia, especially deficit vitamin B12, "said the specialist.

It is not easy, it goes without saying, on a diet of this type. Dispense with important sources of protein, vitamins and minerals required for these people to know many types of food (mainly from soy) and be clear on the nutrients provided by each, in that order of ideas, they must also know how to combine to achieve a balanced diet.



The foundation of a healthy vegetarian, "says Amaya-hand draw, with a dietitian nutritionist, a meal plan that meets the food laws CESA: full, balanced, adequate and appropriate.

In other words, that includes all the nutrients that have a balanced proportion and distribution of nutrients, sufficient in quantity to meet the energy and nutrient needs and appropriate for each age, as infants, children, adolescents, adults and older adults have different needs.

Recommend to vegetarians include vegetable blends, mixtures of cereals and legumes, soy protein, sprouts and nuts.

As for children, experts warn that these diets should be given the strict supervision of a pediatric nutritionist.

If these are small-growing, do not receive sufficient and adequate intake of calories and nutrients, may be delayed in its weight and size, even affect their neurological development and, therefore, cause learning problems.

Amaya says that vegetarians who eat eggs are in a better stage and a lower risk of anemia because this food is an important source of essential amino acids.



The only food that has vitamin B12 is meat, so you need to take a supplement containing the substance.

Additional mixes, like pulses and cereals such as rice, are required to facilitate amino acid uptake limited.Although it sounds a bit complicated to adopt this style of food, groups like the Colombian Vegetarian Society say it's worth picking the meat of the plate.

They argue, for example, that among people who follow a diet of meat, fish, eggs and milk, there is a higher incidence of diseases such as atherosclerosis (leading to evils cardiocerebrovascular), hypertension, osteoporosis, diabetes and some types of cancer.

The vegetarian diet foods

Colombian Vegetarian Society recommends a list of foods that vegetarians can resort to meet their nutritional needs.



These include fresh fruits, vegetables, cereals, pasta, potatoes, legumes (beans, chickpeas, lentils and peas, among others), rice, seeds like sunflower, sesame, seed wheat (source of vegetable protein), oleaginous fruits (peanuts, almonds, walnuts, pine nuts), beans, beans, sprouted legumes, nuts, soy milk and tofu, among many others.

The most common errors

Adriana Amaya nutritionist says, among other common faults neovegetarianos the following:

* Accept recommendations of other vegetarian and not have a meal plan by which to calculate their needs and nutritional requirements.
* Do not look for qualified staff to calculate the meal plan.
* Replacing carbohydrates protein and incorporate more flour to the diet to satisfy hunger. This tends to overweight vegetarians.



Signs that something is wrong


* The hair falls out more than they should.
* Pallor, reflecting a deficit of iron, this component is important for neurological development of children.
* Anemia, fatigue.
* Peeling of the skin due to lack of protein and fat.
* Deficiency of vitamin B12, important for blood cell formation and maintenance of the central nervous system.




From: eltiempo.com