The vegetarian way of eating can be a very healthy styleof eating. The rules still apply with healthy eating,although you should add variety, balance, and moderation.A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish.Vegetarians are also sometimes classified by the type offood they are or aren’t willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.Because they don’t eat meet, vegetarians will often wonder how they’ll get enough protein. Although you maynot realize it, the average American actually consumesmore protein than he actually needs. For the lacto-ovovegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of themyou are already familiar, such as kidney beans in chili, refried beans in Mexican dishes, red beans andrice, and pinto beans. Although some beans taste goodas they are, others are available with different flavorsto help enhance their taste. Nuts are hihg in protein,although they deliver a lot more fat than beans, whichmeans you should enjoy them in moderation.
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By having one cup of cooked beans, you’ll get the same amount ofprotein as eating two ounces of meat!The nutrients of concern for vegans, who avoid all typesof animal food, are vitamin B12, calcium, and vitamin D.In the average North American diet, the primary sourcefor B12 is animals. To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements orfoods, which contain vitamin B12, such as soy productsor milk. For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well. Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you’ll have many years of healthy eating ahead of you.
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