Vegan diet: see menu to lose weight with health
The vegan diet is becoming more and more popular. Many people choose to be vegans for ethical, environmental or health reasons. When properly nutritionally balanced, this diet can help you lose weight and reduce your blood sugar, cholesterol, and triglycerides.
However, a diet based exclusively on plant foods may increase the risk of deficiency of essential nutrients. > Veganism
Veganism is a lifestyle that excludes all forms of animal use such as food sources, cosmetics, medicines, clothing or other purposes.
The vegan diet is devoid of any animal product, including meats, eggs, dairy products and even honey.
When properly made this diet can bring health benefits, but it is very easy to follow the version vegan type
junk food (junk food), where whole foods are lacking and there are no processed foods or no important nutrients left. For example: potato chips with ketchup is a vegan meal that even feeds but does not nourish. How to Make the Vegan Diet
To avoid nutritional deficiencies it is essential to take good care of what is put on the plate. According to the American Dietetic Association,
it is not necessary that the complementation of the amino acid profile is absolutely accurate, nor does it need to occur exactly in the same meal, that is, the protein consumed at lunch can be complemented with the protein ingested at dinner or any other meal of the day to improve the quality of the set of essential amino acids used by the body. So it is interesting to supplement grains with vegetables and seeds, and thus get the ideal combination to make the complete protein. It is easy to get the protein you need without having to resort to tables, just eat a wide variety of whole foods throughout the day without forgetting any group. And so, in addition to essential amino acids, it is easier to supply vitamins and minerals. Vegan Diet Menu Exercise
The more variety, the greater the chance of getting all the necessary nutrients. Here is the suggestion of how to set up a menu with balanced and nutritious meals:
|A glass of passion fruit juice whipped with banana, kale, sunflower seed and flaxseed + two slices of brown bread with peanut butter and two dried apricots sliced |
|Snack||Fruit and / or oil seeds|
|Lunch||Beans with brown rice or quinoa, chopped broccoli and mashed potatoes or pumpkin|
|Snack||Granola with almond milk or chickpeas (hummus) with toast|
|Dinner||Green leafy salad with tomatoes, alfalfa and avocado sprouts; lentils with rice|
|Supper||Fruit and / or oilseed|
|Importance of protein||According to the GDR, the minimum amount the body needs is 0.8 grams of protein per kilogram of weight to produce enzymes and hormones, repair cell damage and maintain muscle mass. The American College of Sports Medicine and the American Dietetic Association have published studies indicating a need for increased protein intake for athletes and athletes.|
Loss of muscle mass
Muscle and joint pain
Chronic protein deficiency causes several problems:
- Loss of muscle mass
- Reduced ability to recover after physical effort
- Reduced immunity
- Low immunity
- Edema (swelling)
- Loss of hair, nails and weak hair
- Dry skin
- Pain of head
- Few foods in the plant kingdom contain all 9 essential amino acids, so they must be combined to supply the full range of these protein components. The best sources of vegetable protein are:
Legumes (lentils, beans, peas, chickpeas, peanuts, soybeans)
- Oilseeds (walnuts, almonds, hazelnuts, nuts, flaxseeds, sunflower, pumpkin, sesame seeds
- Cereals (wheat, brown rice, oats, quinoa, amaranth, rye, maize)
- Vegetables (mushrooms, seaweed, spinach, cabbage, broccoli, watercress, alfalfa, soybean and bean sprouts, sweet potatoes )
- Fruit (dried fruit such as apricots, raisins, prunes and dates, guava, passion fruit, avocado, banana)
- Use of supplements
When daily metabolic needs for nutrients are not supplied by diet, vitamin-mineral supplements. In order to know if there is a deficiency a blood test is done to dosage vitamins and minerals, and the replacement is done according to the need of each person.
To make a diet that limits processed foods and favors food rich in nutrients is important for everyone, and most importantly for vegans. Many studies have shown that vegans have a higher risk of deficiency of vitamin B12, vitamin D3, omega-3, iodine, iron, calcium and magnesium. zinc. This may pose a particular risk to those with special needs, such as children, pregnant women and infants. In addition to seeking professional guidance for a balanced diet, supplements are often required.
Researchers at Oxford University followed 35,000 individuals aged 20-89 for a period of five years and the conclusion was that vegans are 30% more likely to fracture a bone than vegetarians and omnivores. A later study in Australia found that vegetarians had 5% less dense bones than non-vegetarians. This can be attributed to lower calcium intake due to dietary limitations. The issue is serious, bone does not hurt and osteopenia / osteoporosis can develop quietly.
The arrival of winter requires some special care to keep your health at full throttle. During the colder season of the year, our body increases the energy expenditure to stay warm. And in addition, we need to take care that the flu and the cold do not come to constant visitors. Food plays an important role in taking such care.
Rain or shine, it is true that one Milkshake is always welcome. Functional nutritionist Patricia Davidson Haiat shared an Instagram recipe for Banana Shake with Chocolate Here's how to prepare: Ingredients: 1 frozen banana, 200ml almond milk, 1 tablespoon natural peanut butter, 40g chocolate 70% melted Vanilla extract How to prepare: Put all ingredients in the blender and beat until they are homogeneous.