Vegetarian lifestyle is becoming the trend of healthy living are more and more people followed. In the United States recorded 4 million people as a vegetarian lifestyle. Compared to the general population, people vegetarians have a body mass index (BMI) is low, low cholesterol, reduced risk of type 2 diabetes and coronary disease. Sounds interesting is not it?

Kinds of vegetarians

There are various types of vegetarian diets. By definition, a vegetarian does not eat meat, poultry, or fish. There is a vegan who eats eggs and dairy products, some are eating dairy products but do not eat eggs. The most is that only eat vegetables. They do not eat anything of animal origin such as milk, eggs and honey. Whatever the choice, nutrients such as protein, iron, calcium, zinc and vitamin B12 remains should be a priority.

Selecting protein

Animal proteins contain various essential amino acids the body needs and a vegetarian of course not always get it. To obtain various kinds of protein, vegetarians should consume a variety of nuts, legumes leguminous and grains of rice. For example, beans are rich in the amino acid lysine but poor in sulfur-containing amino acids. The reverse applies to the type of rice grains. So, eating foods that contain beans and rice is the best way to get a balanced intake of protein.

Replace it with soy

Soybean and its processed products is a very rich source of protein. The protein produced actually almost similar to the proteins in meat. Various kinds of food can be made from soy such as tempeh, tofu, and others.

Substitution food menu

One way to move easily become a vegetarian is to enrich your diet with meal replacement ingredients derived from plant material. For example, replace the beef satay with satay tempeh and others.

Advantages vegetarian diet

People vegetarians tend to have a slim body and the risk of suffering from dangerous diseases decreased dramatically. This is because a vegetarian diet to increase consumption of phytochemicals. This substance is found in many fruits and vegetables are colored. Lutein found in broccoli while lycopene found in tomatoes. Phytochemicals are powerful antioxidants and are believed to protect the body from cancer.

Lack of vegetarian diet

Regardless of the good of the adequacy of nutrition, a vegan may experience shortages of essential nutrients such as vitamins and minerals. A vegan prone to iron deficiency, vitamin B12, zinc, calcium and vitamin D. Try to always learn about the nutritional content of each food you consume if you decide to become a vegetarian.

Vitamin D and calcium

If you consume milk, cheese and yogurt, you will not need to worry about lack of calcium to strengthen bones. Well, the problem occurs if you are a vegetarian then you should look for alternative sources of calcium. Several alternative sources of calcium from plants such as fortified soy milk, orange juice, grains, nuts and some green vegetables. People who refuse to drink milk also will lose a source of vitamin D. The perpetrators of vegetarians can get vitamin D from sunlight, and when less can be added from supplements.

Zinc

Although zinc are often found on the vegetarian menu but not as good absorption in the intestine of zinc comes from meat. The solution it must consume foods that contain zinc in large quantities. Good sources of zinc include milk, cheese, wheat, peanuts, soy, legumes.

Iron

Red meat is the main source of iron, as well as green vegetables, roasted peanuts, fortified cereals and grain. As with zinc, iron from plants is not easily absorbed by the body so that it takes food in large quantities or in combination with vitamin C that can facilitate the absorption of iron.

Omega-3 fatty acids

Omega-3 fatty acids are good fats that are very useful for lowering blood pressure and heart healthy. These fatty acids are found in fatty fish and eggs. If you do not consume both types of food then you should look for alternative sources of omega-3 fatty acid to another. Pumpkin seeds, flax seeds, walnuts and soya oil is the right choice.

Vitamin B12

Vitamin B12 deficiency can cause muscle weakness and fatigue. This vitamin is only sourced from foods of animal origin such as meat, eggs and milk. So, a vegetarian must consume vitamin B12 supplements to avoid deficiency of this essential nutrient.

Vegetarianism in young children

Some parents wondered whether a vegetarian lifestyle may be the child or adolescent child? The experts argue, a vegetarian lifestyle in children not only can but also has some advantages. In a study of 5,000 children, researchers found that vegetarian diet is much healthier than non-vegetarian diet. Just be aware of the adequacy of nutrition, especially protein and fat.

Part-time vegetarian

You do not need to be vegan seven days a week to get some profit vegetarian lifestyle. Not eating meat a day or two days a week is enough to reduce consumption of saturated fats and bad cholesterol. Life became a vegetarian when it began to eat vegetarian easy because the house was pretty much spread across several major cities in Indonesia.