American nutritionists believe that vegetarianism fits most people.
Vegetarianism is a perfectly healthy way of eating, which, if reasonably structured diet is balanced and in many cases useful for the prevention of many diseases, reports the Chronicle.info with reference to Browser.
This was stated by dietitian Faith Palamar.
The Academy of nutrition and dietetics USA confirms that this diet is suitable for most people at all stages of the life cycle, including women during pregnancy and lactation, infants, children, adolescents, the elderly, and athletes.
Vegetarianism is a type of nutrition in which the diet is of plant and dairy foods, and eggs. Vegetarianism is the refusal of meat consumption, fish and seafood. The main principle vegetarians — no food obtained by slaughter.
There are options vegetarianska as ovovegetarians and lactovegetarians.
Ovo-vegetariantsy eat plant foods and eggs. Since this type of food in the diet of no dairy and sour – milk products , there is a need to obtain enough calcium from foods of plant origin. Foods such as broccoli, sesame seeds, almonds, beans are a source of calcium , which has a high digestibility.
“I also want to note that many ovo-vegetariantsy additionally take supplements with beneficial bacteria, since the rejection of sour-milk products reduced their intake of food. But I would not recommend doing this without consulting a doctor or dietitian, as it is not always necessary in their application. In the body of a healthy person contains adequate and the individual number of microorganisms (the microbiome), which inhabits the intestine even when the baby is born. And if your diet has adequate amount of fiber, moderate amount of sugars , there are no serious diseases of the intestine, then additional supplementation of bifidobacteria is not necessary,” said the nutritionist.
Lacto-vegetariantsy eat plant foods and dairy products. The main problems that can arise in this type of power can be associated with the lack in the diet of essential fatty acids, especially omega 3 and vitamin D.
In order to compensate for the lack of omega -3 fatty acids , it is necessary to include in the diet with flax, soy,hemp seed oil not less than 1-2 tablespoons per day or flax seed 1-2 teaspoons. It is also possible in the diet to include specific vegetarian preparations of omega — 3 fatty acids.
As for vitamin D, the vegetable sources of it is not. It is synthesized in the skin from the ultraviolet radiation of sunlight. However, a large number of world research in recent years, is the development of lack and deficiency of vitamin D, even the residents of Sunny countries. So I would recommend at least once a year to check the level of vitamin D in the blood and, if necessary, to take his medications after consulting a doctor.