Как питаться во время поста




С каждым годом все больше людей решают соблюдать пост и интересуются вегетарианством. Чаще всего новоиспеченные вегетарианцы задаются вопросом: как составить меню, чтобы получать все необходимые витамины и вещества? Ведь отсутствие мяса и других продуктов пугает не только изменением пищевых привычек, но и нехваткой многих питательных веществ.

Разберемся по пунктам.

Для начала узнаем, какие виды вегетарианства существуют и употребление каких продуктов они предполагают.

Вегетарианство в классическом понимании – это отказ от употребления мяса любых животных.

Лакто-ово-вегетарианство исключает мясо, рыбу и морепродукты, но позволяет употреблять яйца, молочные продукты и мед.

Лакто-вегетарианство разрешает только молочные продукты и растительную пищу.

Веганство – это питание исключительно продуктами растительного происхождения.

Каждому, кто придерживается того или иного вида вегетарианства, необходимо составить сбалансированное меню, содержащее все необходимые питательные вещества.

Чем заменить белок? Это, пожалуй, самый частый вопрос среди вегетарианцев. Белок выполняет важнейшие функции: строительную, защитную, транспортную, регуляторную. Из-за нехватки белка клетки будут обновляться намного медленнее, а иммунитет резко снизится. По сути, белок – это цепь из аминокислот. Все незаменимые аминокислоты содержатся в продуктах животного происхождения, а в растительных продуктах их чаще всего не хватает. Единственными растениями с полным комплектом аминокислот являются кедровые орехи и водоросли спирулина. Недостающие аминокислоты можно восполнить сочетанием зерновых и бобовых продуктов. Употребляя рис, пшеницу, сою, бобы, фасоль, горох, тофу и киноа, вы получите полноценный белок.

Дефицит кальция – распространенная проблема среди веганов. Достаточное количество кальция – это хорошая свертываемость крови, здоровые крепкие кости и отлично функционирующие мышцы. Употребляйте больше соевого молока, различных видов капусты, шпинат, морковь и рис.

В растительной пище не так много йода. При вегетарианском образе жизни его необходимо восполнять. В этом лучшими помощниками станут семена льна, капуста и соя. Будьте осторожны с морскими водорослями! В некоторых из них, например в ламинарии, йода слишком много, и его переизбыток может привести к опасным последствиям – увеличению щитовидной железы, тахикардии и другим.

Жирные кислоты Омега-3 – еще один элемент, которого часто не хватает вегетарианцам. Профилактика болезней сердца и инсультов, предотвращение артритов и экземы, снижение риска раковых заболеваний – вот лишь некоторые функции жирных кислот. Самый богатый кислотами источник – это рыба, которую вегетарианцы не употребляют. Выбираем продукты с высоким содержанием Омега-3: льняное семя, грецкие орехи, авокадо, оливковое и арахисовое масла.

В список элементов, которых не так много в растительной пище, попадает и железо. Дефицит железа приводит к усталости, потере внимания, головной боли и слабости. Следуя вегетарианской диете, вы можете недополучать этот важный элемент. Обращайте внимание на такие продукты, как зеленые листовые овощи, болгарский перец, клубнику. Витамин С повышает усвояемость железа, поэтому свежевыжатый апельсиновый сок или смузи из киви станут идеальным дополнениям к «железистым» блюдам. Не забывайте и про натуральные пищевые добавки, содержащие необходимое количество железа.

Дефицит витамина A также является распространенной проблемой среди тех, кто не употребляет пищу животного происхождения. Витамин А, или ретинол, содержится в основном в печени животных и рыб, а также в яйцах, сливочном масле и сметане. Нехватка витамина A – это прежде всего резкое снижение зрения, а также малокровие и проблемы с кожей. Для его восполнения употребляйте больше моркови, абрикосов, томатов, персиков и зеленых листовых овощей.

Животная пища снабжает наш организм еще одним необходимым элементом – коферментом Q. Это вещество помогает справиться с проблемами старения – болезнями мозга, сердца, хроническими заболеваниями и неполадками иммунной системы. Витамин Q является антиоксидантом и в буквальном смысле помогает продлять жизнь. Это вещество можно найти в соевом масле, жареных фисташках и арахисе, клубнике, апельсинах и цветной капусте.

Нехватка витамина B особенно распространена среди вегетарианцев. Первое время после перехода на растительную пищу организм расходует уже имеющиеся запасы витамина B в печени, но после этого начинается дефицит, который приводит к анемии, снижению зрения и повышенному риску заболеваний сердечно-сосудистой системы. Именно поэтому необходимо восполнять запасы с помощью витаминно-минеральных комплексов, а составе которых полный комплект необходимых витаминов B, включая B12, который содержится в основном в продуктах животного происхождения, а также фолиевая и пантотеновая кислоты.

Дополнительный прием витамина D необходим для тех, кто переходит на вегетарианское меню: организму нужны дополнительные силы, чтобы привыкнуть к отсутствию привычных продуктов. Этот витамин содержится в грибах, дрожжах, петрушке, а также таких необычных продуктах, как крапива и зелень одуванчика, из которых получаются отличные летние салаты.

Составляйте вегетарианское меню сбалансированно и внимательно и наслаждайтесь новым образом жизни!

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Какая еда спасает от депрессии Какая еда спасает от депрессии
С наступлением осени многие впадают если не в депрессию, то в уныние. Спасти от этого, оказывается, может еда. Наши любимые блюда способны питать не только тело, но и дух. Ученые из Гарварда опубликовали результаты исследования, в ходе которого в течение 12 лет наблюдали за 43 тысячами женщин. Точнее, за тем, что те едят.

Продукты, которые делают нас энергичнее Продукты, которые делают нас энергичнее
С приходом тепла хочется вести более активный образ жизни. Солнце и свежий воздух делают нас бодрее, но организм необходимо также «подзаряжать» изнутри. Чем именно, рассказывают специалисты.

Жениться всегда пригодится Жениться всегда пригодится
Британские ученые утверждают, что против напасти вроде болезни Альцгеймера существует действенная профилактика. Причем совсем не фармакологического свойства.

8 продуктов, необходимых во время поста 8 продуктов, необходимых во время поста
Чтобы выдержать пост без ущерба для здоровья, в рационе обязательно должны присутствовать продукты, которые снабжают организм необходимыми витаминами и микроэлементами. Под руководствам врача-диетолога мы выбрали восемь таких продуктов.


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