Some people are pushed towards vegetarianism by ideological beliefs, others by the opinion that avoiding animal food is good for health. And the opinion of the second group cannot be called unfounded, since many studies on the health benefits of vegetarianism have proved this.
Just ten years ago, only a few became vegetarians. Adherents of meat were sincerely surprised, how can they live without meat? And the WHO (World Health Organization) equated vegetarianism with a mental disorder and added it to the list of mental illnesses (numbered F63.8). By the way, WHO believes that love is nothing more than a mental disorder (in the list of diseases, love has the code F63.9 - right after vegetarianism).
But these days, vegetarianism is not a surprise. Vegetarianism is quite common.
Numerous studies have proven that in our time, the human body is overloaded with animal protein and saturated fats. This in turn increases the risk of developing various diseases. Therefore, it is not strange that many people are gradually beginning to abandon food of animal origin, replacing it with plant foods.
According to experts, vegetarianism is a common name that combines all types of non-killing food. Logically, the word “killless” means - without killing any living creature. This means not only animals and birds, but also fish, all kinds of insects and molluscs.
There are two types of vegetarianism: soft vegetarianism and withthree vegetarianism (veganism)... The formally mild type of vegetarianism is subdivided into lacto-vegetarianism and ovegetarianism.
In fact, there are many types of vegetarianism. But we will consider the most basic of them.
Lacto vegetarianism
Lacto-vegetarians consume any dairy product. The word "lacto" comes from the Latin "milk". However, it is interesting and necessary to know that not all types of cheese can be consumed by lacto-vegetarians. There are cheeses that contain an enzyme of animal origin, such as rennet. It is harvested from the stomachs of young calves. Naturally, they are killed. An alternative to such cheeses can be bacterial leavened cheeses.
Ovovegetarianism
A less common form of soft vegetarianism is Ovovegetarianism. Ovovegetarianism means eating eggs. ("ovo" - from the Latin "egg"). And in this case, we are talking only about unfertilized eggs. If the egg is fertilized, then a new life has already arisen in it, which cannot be killed. You can only eat eggs from a poultry farm - they are not fertilized. As for the village ones, they can already be fertilized.
There is also a combined type of soft vegetarianism. This is ovolacto-vegetarianism. What it is, everyone understands.
Veganism
The strictest type of vegetarianism is called veganism. In order to protect animals, people completely refuse from their exploitation. In this case, they become vegan.How is veganism different from vegetarianism? Veganism is a tough type of vegetarianism. Vegans absolutely exclude all types of animal origin from the diet. Most do not even use honey, as it is a product of exploitation. They do not wear clothes and all kinds of leather and fur products. Vegans only use cosmetics that have not been made with animal ingredients or been tested on animals.
Raw food
Nowadays, such a special type of vegetarianism as a raw food diet is popular. Raw foodists eat only raw vegetables and fruits. According to some experts, such food is the most beneficial for the body. Drying in the sun or in the oven at a temperature not exceeding 42 degrees is allowed. The fact is that the enzymes that are contained in vegetables are destroyed at high temperatures. Raw foodists do not cook or eat cereals, soups, and do not use salt, sugar and spices. The raw food diet includes fresh vegetables, fruits, berries, herbs, nuts, cereals, dried fruits and all kinds of cold-pressed oils. They also sprout various cereal seeds themselves.
Fruitarianism
Nutritionists also distinguish a special type of vegetarianism - this is fruitorianism. As the name suggests, this is a fruit-only meal. However, according to experts, it is difficult to balance such a diet. Therefore, this type of vegetarianism is being questioned.
Pollotarianism
In this case, the vegetarian can consume poultry. This type of diet involves the rejection of red animal meat. The explanation for the refusal is that when they are killed, adrenaline is released, which enters the bloodstream. And the animals are aware of the moment of their death. And in the blood of a bird, adrenaline is not present. This meat has dietary properties.
Flexitarianism
They are adherents of a predominantly plant-based diet. Flexitarians strive to limit their consumption of meat, but they do not give it up at all. They are often referred to as vegetarians who sometimes consume meat (for certain reasons or under certain circumstances).
Naturally, not everyone can come to such a lifestyle. To be or not to be is our choice. However, using some kind of vegetarianism, you will rid your body of toxins and toxins, cleanse your blood vessels and improve your health.
Vegetarianism is not a specific type of food. It would be more correct to say that this is the general name of a group of classifications.
People who, for some reason, are interested in vegetarianism, inevitably come across complex, at first glance, concepts that cause confusion and many questions. These concepts are just names for food types.
The main types of vegetarianism:
- Lacto vegetarianism
- Ovo vegetarianism
- Lacto-ovo vegetarianism
- Veganism
- Raw food
- Fruitarianism
- Monoeciousness
- Mixed
- Liquid food
Stages of vegetarianism in more detail:
1. Lacto-vegetarianism
This type is adhered to by a large percentage of all vegetarians on the planet. Lacto-vegetarians exclude all animal products from their diet, except dairy products. Dairy products at this stage remain as the main source of protein. Lacto-vegetarianism, like ovo-vegetarianism, is by far the most “protected” type of vegetarian diet. Opponents of vegetarian nutrition cannot prove the harm of these classifications, since dairy or egg products (in the case of ovo-vegetarianism) are not excluded, which contain all the substances and vitamins we need for us, for example: B12, calcium, protein, omega 3 ...
2. Ovo-vegetarianism
A type of vegetarianism that excludes all animal products except eggs. Like lacto vegetarians, ovo vegetarians are convinced of the need to consume animal protein, and in particular, egg.
Ovo vegetarians do not perceive the egg product as a product of murder. The ardent argument of adherents of this type is the absence of life in a store-bought egg, that is, the fact that it is not fertilized and does not have the ability to feel pain, therefore, it cannot be fatal food. But do not forget that the egg and dairy industry is in any case built on the suffering of living beings. The egg is not a product of direct killing, but cruel exploitation of animals is at its core.
3. Lacto-ovo vegetarianism
A type of vegetarianism that does not exclude dairy and egg products. The easiest in terms of transition and practice. It is much easier to adhere to this type of diet than any other, since it is possible to balance the diet without much effort. It combines the two previous types. At the same time, lacto-ovo vegetarianism is considered the most lax.
It is important to note that the ease of transitioning to any type of vegetarianism does not indicate superiority of one over the other. It's just that at this stage your body is closest to a certain type of food.
4. Veganism
One of the strictest types of food. People often don't understand what the difference is between vegans and vegetarians. The difference is that the concept of a vegetarian is in itself imprecise and can imply a different diet, while vegans have certain dietary rules. Veganism is about avoiding any food of animal origin. They admit absolutely none of the above, and beekeeping products are also quite often excluded.
In rare cases, a person switches to veganism abruptly. This is usually preceded by lacto- or lacto-ovo vegetarianism. Veganism is most commonly practiced for ethical reasons. Usually, vegans refuse not only animal food (meat, fish, eggs), but also animal products, such as leather, fur. Be careful with labels and do not allow gelatin, rennet, albumin and some other additives.
Veganism is good for your health as well. A well-balanced vegan diet is recognized as one of the ways to treat cancer, cardiovascular disease, and more.
5. Raw food diet
A raw food diet is also a whole separate chapter. It is also called live food. The raw food diet is divided into several more strict subtypes than the main one. A raw vegetarian diet excludes all animal products from the diet, and food is never cooked. Drying of fruits and vegetables at a temperature not exceeding 40 degrees is allowed, since it is believed that at a higher temperature many trace elements die, therefore food can no longer be considered alive.
A raw food diet is not a lean type of diet, as many are accustomed to believe. There are many delicious raw food recipes out there. You can sprout grains, eat nuts, dried fruits, even cook soups, cereals, smoothies, and in general there is an abundance of fruits and vegetables on the shelves, you can cook nothing and it’s already delicious.
A raw food diet, like veganism, is used to treat and prevent many diseases. This type of food is considered the most rational for the human body.
5.1. Fruit eating, or fruitarianism
Fruit eating is probably the sweetest type of raw food diet. Fruitians (not hard to guess) eat more fruits than other fruits. In general, people eating fruit eat all the fruits of plants and greens. Sometimes nuts and seeds remain in the diet, but most often they are not referred to this type of food or they are eaten in a green, juicy form. It is quite important to include fruit vegetables and greens in your meals at least in the early stages. Fruits include, for example: cucumbers, tomatoes, bell peppers; but the roots of plants and other parts important for their life are not consumed as food at this stage.
There is an opinion, supported by various studies, that fruitorianism is a specific human diet. From an anatomical point of view, taking into account all the processes occurring in the body, it is possible to consider a person as fertile.
Marva Vagharshakovna Ohanyan, biochemist, ecologist, fully supports and offers this type of nutrition for practice. When studying the books of Marva Vagarshakovna, it becomes clear what is the advantage of fresh fruit over other live products.
5.2. Monoeciousness
A type of raw food diet, when a certain amount of one product is eaten at one meal. For example, a few tomatoes or bananas for lunch, a few pears or plums for dinner. Mono-food is considered to be useful, due to the most effective assimilation of products in one meal. Monoids are sure that there cannot be a better combination of micro- and macroelements, vitamins than those that nature has already included in the product, so there is no need to add or mix anything. Several meals completely provide the body with the necessary elements, almost without slagging it with foreign substances. The minimum energy consumption for the digestion of food allows the self-healing processes to continue, which ensures high immunity. Raw food eaters rarely get sick, and the process of the disease itself, if it begins, then proceeds in a mild form, without consequences.
There is a large amount of informative literature about the raw food diet, which can be easily found and downloaded on the site.
One of the useful books in the study of nutrition will be Pavel Sebastianovich's book "Why cows are predators." In an accessible language, the author talks about the processes taking place in the body along the entire path of assimilation of food by the body. Scientifically explains what food and why to eat and what to avoid. The book is recommended reading.
5.3. Mixed raw food diet
The mixed raw food diet, in contrast to the mono diet, gives free rein to imagination. This type of food allows you to invent new dishes from raw, of course, foods! All vegetables and fruits, berries, nuts, sprouts, oils, seeds are used. Mixed raw foodists often surprise with their culinary skills. Raw borscht, cakes, sweets, cereals, ice cream ... The Internet is full of recipes for all this good. The main thing at this stage is to correctly combine products.
One of the most common books on literate raw food is the 80/10/10 Diet by Dr. Douglas Graham. In it, he, arguing, describes the most healthy way of eating.
5.4. Liquid food
Liquid nutrition is most often practiced in a short time as fasting days or cleansing practices. During this period, the diet includes freshly squeezed juices, herbal decoctions, liquid fruit or vegetable gruel, grated soups.
Marva Ohanyan offers to practice cellular nutrition, which is essentially liquid. This technique is called "Purification of the body according to the Ohanyan M. V. system." Interesting information can be read here: Through this practice, the body is very effectively cleansed of toxins. Many chronic diseases recede, even asthma can be cited as an example. Such nutrition has a positive effect on health if it is practiced wisely, after studying the material in advance. But keep in mind that liquid food is NOT accepted as the main type of food!
What kind of vegetarian food should you choose?
When choosing the type of food, ask yourself the question clearly and clearly: "For what?"
When you answer it, it will be easier to understand which stage is closer to you.
Everything types of vegetarianism have their own characteristics. Each of them, with a reasonable approach, brings great benefits in life. For practicing people, the question of o is always the most acute, since the success of the practice largely depends on it. Any topic must always be approached consciously and intelligently.
When we are faced with a choice, it is necessary to clearly formulate for ourselves the reasons that prompted us to make these changes. Someone comes to vegetarianism out of despair, health forces them to give up everything and eat correctly in relation to the body. Other people refuse meat products out of pity for animals. Someone decides to just try for the sake of experience and stays on the way. Yogis adhere to the principle of Ahimsa.
Let's highlight the main reasons why people are vegetarian:
- Health status.
- Slimming.
- Religious beliefs.
- Ethical principles.
- Ecology.
- Lack of funds.
- Self-knowledge.
- Ahimsa.
1. Health status
It's no secret that vegetarianism in Russia is officially considered a healthy diet. In other countries, this type of diet is already widely used for treatment and prevention.
2. Slimming
By mistake or not, many women and girls come to vegetarianism through an external factor. There is an opinion that due to the abandonment of livestock products, there is a great opportunity to lose weight. In fact, weight loss can happen as dramatically as fast weight gain. In any case, both are indicative only of an error, of an unbalanced diet. With the right approach, the human body comes to its typical state, the weight is normalized. There shouldn't be any big sets or decays. Watch yourself.
3. Religious beliefs
Many religions prohibit the consumption of meat, and some prohibit eating only a certain species. For example, the Koran (Islam) prohibits pork. The Jews also do not eat hare, rabbit, horse meat and several other types of meat. Buddhists, Hindus adhere to vegetarianism. Every religion has its own food prescriptions that people strictly follow.
4. Ethical principles
Ethical principles are spreading among modern people. A conscious attitude to the consumption of market products determines the refusal of some people from slaughter food, one that was obtained at the expense of the life of another creature. The ethical principle affects not only food, but also clothing, housing (decor items) and much more. Thus, compassion for sentient beings is also the cause of vegetarianism.
5. Ecology
Have you ever wondered how animal husbandry affects the ecology of our planet? Its development creates a greenhouse effect. A large amount of waste is emitted into the environment, including methane and CO2, which cause heating of the atmosphere. Livestock is slowly but surely leading us to global warming. The continual deforestation of the planet is supported by animal husbandry. Forests are uprooted to create new pastures, and pastures in turn lead to land degradation. Huge volumes of fresh water are spent on the maintenance and development of the animal industry. To obtain a certain amount of finished meat product, several times more reserves of water and nutrients are required than to obtain the same amount of grain. Study the issue of ecology. Nowadays, it is very acute and every day it becomes more and more important.
6. Lack of funds
Lack of livelihood is also the reason for vegetarianism. Countries with low incomes, where meat is a rare "guest" on the table, became the subject of study by Dr. Colin Campbell in the book "China Study". In his research, K. Campbell proves the health benefits of a vegetarian diet, the relationship between nutrition and disease in whole countries. His work "China Study" eventually came to be called "The Great Chinese Study."
7. Self-knowledge
On the path of spiritual development, it is especially important to fully control your diet. Food can be both a good help on the way, and a big obstacle. Pure, light, in other words - sattvic, or blissful (one of the three Huns of nature), food will keep the mind clear, while passionate and ignorant food can create something very viscous and hopeless out of our minds. It is very important to eat mindfully.
8. Ahimsa
I would single out Ahimsu as a separate reason, although it can be attributed to the points of "self-knowledge" and "ethical principles" at the same time. Still, consider it as something separate. Ahimsa means nonviolence. This is the very first principle of behavior according to the Yoga Sutras of Patanjali, the greatest work of yoga. Ahimsa is included in the yoga prescriptions - Yama. Yama and Niyama are considered ethics, something with which it is necessary to begin the path of knowledge and which should not be neglected in any case.
Himsa translates as "injustice", "cruelty", but the prefix "a" indicates the opposite.
The first rule, the first commandment on the path of spiritual development. It must be observed. But this does not only mean rejection of violence, ahimsa means a conscious, benevolent and attentive attitude of a person towards all living beings. Vegetarianism based on the principles of ahimsa will be the most sensible path.
About switching to a different type of food
It is worth remembering that when switching to any type of diet that is different from the current one, the body will rebuild. A lot will change outside, for example: human behavior, his perception of the world, volume and weight; as well as changes will occur inside - in the microflora of the digestive system. Quite often, the restructuring of the body is accompanied by internal cleansing.
The body rapidly throws out the toxins accumulated earlier. This can be expressed in an exacerbation of chronic diseases, nausea, headaches, colds, etc. This stage passes, and with it sometimes many difficulties with health that accompanied, perhaps, the whole life. As a result, immunity increases. Of course, for an easier transition, in order to avoid the onset of a stressful situation for the body, it is recommended to choose the type of food that is most similar to the current type. So, if you are an avid meat eater, start with a lacto-ovo or lacto-vegetarian diet, and after a while (if you think you need to) move on to a vegan diet. The transition should be carried out gradually, giving the body the opportunity to adapt.
It is also worth reading the literature on the type of your choice to avoid vitamin imbalances in your body.
It's no secret that vegetarianism itself raises a lot of noise among people, but scientists have long explained the benefits of this type of diet, and also told how to properly balance the diet ..
Vegetarianism - this is the general name for all types of non-killing food. What does "killless" mean? Let's consider this word purely logically: without killing, without causing death to a living sentient being. Living things mean not only animals and birds, but also fish, molluscs, insects. If you meet a person who eats fish and calls himself a vegetarian, know that this person is not a vegetarian at all. He can be called a pescetarian. Pesce is derived from the Italian word for fish. But pescetarianism is in no way related to vegetarianism.
By the way, vegetarians also do not eat fish caviar. Why? Yes, all for the same reason: to get caviar, fish are killed.
Formally, there are two types, or rather two branches of soft vegetarianism.
The first branch is lacto-vegetarianism
involves the use of dairy products. Lacto is a derivative of the Latin word for milk.
The second branch is ovegetarianism ("Ovo" - from the Latin "egg") implies the use of eggs. Of course, only unfertilized ones! If the egg is fertilized, then a new living creature has already been born in it. To eat such an egg is to kill.
Eggs from poultry farms that are sold in stores are not fertilized. But village eggs can be fertilized if, for example, chickens are kept together with a cockerel.
Another issue is that poultry in poultry farms are often kept in unbearable conditions, while village poultry receive proper care and nutrition.
There is a combined type of soft vegetarianism - ovo-lacto vegetarianism. Probably, you can not explain 🙂
Strict type of vegetarianism. How vegans differ from vegetarians.
For reasons of protecting living beings, people completely refuse to exploit them. Accordingly, they become vegan.
Veganism- a strict type of vegetarianism. Vegans don't eat animal products at all. Milk and eggs are excluded. Many vegans do not even eat honey because they consider it a product of bee exploitation.
Vegans do not wear leather and fur, they try to use only ethical cosmetics.
Soft vegetarian and vegan foods are safe for health.
Raw food- a type of vegetarianism, which means eating exclusively raw, not thermally processed foods. These foods are the healthiest. Allowed to dry in the sun or in a dehydrator, oven at a temperature of no more than 42 degrees C. It is believed that the enzymes contained in products are destroyed when the temperature rises.
Raw foodists do not cook porridge and soups, do not use sugar. Many of them also do not use salt and spices.
The raw food diet consists of fresh vegetables, fruits, root vegetables, herbs, grains, nuts and seeds, dried fruits, and cold-pressed vegetable oils.
Raw foodists especially sprout cereals and some legumes for food. See, for example. Most cereals can be germinated in the same way. But raw beans cannot be eaten, they are poisonous.
Fruitarianism - as the name suggests, this is a purely fruit diet. The balance of such a diet is highly questionable.
Useful Vegetarian Facts
Not all cheeses are lacto-vegetarian. Before buying cheese, make sure it is free of rennet, a milk-clotting enzyme of animal origin. Abomasum is obtained from the stomachs of calves. Of course, the calves are killed.
You can eat cheese on a milk-clotting enzyme of microbial origin. Simply - on bacterial leaven. You can read a little more about this in.
Meat ... We live in a time when this word disgusts many people. However, not everyone who has given up meat is driven by exclusively humane considerations. Some people are simply convinced that avoiding animal foods is good for your health.
In many ways, one can agree with the representatives. Many studies on the health benefits of vegetarianism have proven this. And if some ten years ago to say that you are a vegetarian sounded like an alien, then today you will not surprise anyone.
Let's take a look at the most common types of vegetarianism, from the simple to the most difficult:
Flexitarianism
Supporters of this group prefer a plant-based diet. Flexitarians do not have a goal to completely abandon meat, so they are classified as who sometimes eat meat, if the situation or the occasion requires it (oddly enough).
People who consider themselves to be in this group use it calmly. They imposed a strict ban on the red meat of animals. All why? Because when an animal is killed, which often understands that it is being killed, adrenaline is released. Then he, along with the meat, enters the human blood, from which people become nervous and cruel. But in the blood of a bird, adrenaline is not present.
Lactovegetarians use it with a clear conscience. The word "lacto" comes from the Latin "milk". But not all types of cheese can be eaten by lacto-vegetarians. You may be shocked, but many cheeses contain an enzyme of animal origin, such as abomasum. It is harvested from the stomachs of young calves. Naturally, the animal has to be killed for this. Therefore, you should carefully read the composition of the cheese. Cheese based on bacterial sourdough can be an alternative to such products.
One of the milder types of vegetarianism is Ovovegetarianism. Adhering to this lifestyle, people are allowed to eat eggs. ("ovo" - from the Latin "egg"). But there is one "BUT" - we are talking only about unfertilized eggs. If the egg is fertilized, then a new life has already arisen in it, which cannot be killed. Therefore, these people do not buy eggs in the markets of the grandmother, but exclusively in poultry farms, because they are unfertilized there.
Fruitarianism
Some nutritionists seriously highlight such an unusual type of vegetarianism as fruitarianism. It is perfectly clear what this means - eating only one. However, it is quite difficult to balance such a diet. Thus, this kind of vegetarianism is being questioned.
Raw food
You've heard a lot about this already. Raw foodists really eat exclusively raw vegetables and fruits, drying in the sun or in the oven at a temperature not exceeding 42 degrees is permissible. The reason for this choice of people is that the enzymes that are contained in vegetables are destroyed at high temperatures. Raw foodists also do not cook or eat cereals, soups, salt, sugar and spices. Includes fresh vegetables, fruits, berries, herbs, nuts, cereals, dried fruits and all kinds of cold-pressed oils. They also sprout various cereal seeds themselves. Many experts agree that this type of food is very beneficial for the body.
This is the case when people are motivated by humane and moral considerations. The goal of veganism is to protect animals and to end any exploitation of the creatures that live near us on planet Earth. absolutely exclude from the diet all food of animal origin, even seemingly innocent honey, since it is a product of exploitation. These people do not wear clothes and all kinds of leather and fur products. Vegans only use cosmetics that have not been made with animal ingredients or been tested on animals.
We do not impose any opinions on anyone, because, in any case, a person must do everything voluntarily, not blindly following "fashion trends" and imitating idols. There is an important factor - medical indications.
You should remember that before you completely give up meat or choose another vegetarian diet, you need to talk to a specialist. Not always and not everyone can benefit from this.
Vegetarianism in its classical conservative understanding is a special dietary scheme, implying the rejection of meat products and the use of only plant foods. The modern era dictates new requirements for this direction: people who refuse food of animal origin, in turn, are divided into separate sub-vegetarian trends. Vegetarianism today is not only about adhering to a certain constant diet, but also a peculiar style and way of life.
The essence of vegetarianism
Modern vegetarians refuse to eat meat, seafood, fish and poultry of any animal origin. Certain trends also do not include eggs, dairy products, honey and even mushrooms in the diet.
In addition to the dietary scheme, real vegetarians adhere to certain canons: they try not to wear clothes made from animals, exclude products indirectly related to components of animal origin (for example, gelatin and glycerin), and also do not use any product that has been tested by our smaller brothers.
History and geography
The official origins of vegetarianism go back to 1847 with the formation of the corresponding international society, the center of which was Great Britain - it was then that this name began to be used to refer to the above-described lifestyle with a special dietary pattern.
Naturally, individual people and even subcultures have adhered to certain principles of a special diet since ancient times - scattered references to them can be found even among the Sumerians. The principles of vegetarianism were widely professed by various Indian religions and schools - Jains, Hindus and Buddhists were especially successful in this endeavor. In the West, the principles of diet were adhered to by certain philosophical schools - for example, the Pythagoreans.
In Russia, the first organized supporters of vegetarianism appeared from the end of the 19th century - they opened canteens where only vegetable food was present, registered societies, and published relevant literature in Russian.
According to official modern statistics, about 15-20 percent of the entire population of the planet, in one way or another, adheres to the basic principles of a vegetarian diet.
The geography of vegetarianism is represented by almost all countries of the planet, the percentage of adherents of this dietary pattern in relation to the general population varies widely. About 15-25 percent of them are in India, Italy and Taiwan. 10 percent on average - Germany, Brazil, Great Britain, Israel. Up to five percent openly support vegetarianism in the United States of America, New Zealand, France, Spain, Australia. In our country, there are about 4 percent of vegetarians, while up to half of all respondents, although they do not adhere to the principles of refusing to eat meat, approves the position of those who have chosen such a diet.
Most often, vegetarianism is supported by the fair sex - there are almost twice as many of them as men.
Classical vegetarianism is divided into 4 main types, which also have subcultural branches.
Veganism
The most strict type of dietary plan, excluding any types of animal food.
Lacto vegetarianism
Representatives of this trend eat any dairy products, I refuse other food of animal origin.
Ovovegetarianism
The consumption of meat, fish, seafood and milk is excluded, but eggs and dishes based on them are allowed.
Ovolact Vegetarianism
The mildest meal plan that includes dairy products and eggs, but excludes meat, fish and seafood of animal origin.
In addition to the above categories, there are also subcultural trends in vegetarianism. So, fruitorians focus on the fruits of plants - fruits, berries, nuts and seeds. The daily diet of a raw foodist predominantly includes raw plant foods that are not processed in any way. Pescetarianism, Pollotarianism and Flexitarianism allow the consumption of the meat of land animals, birds, as well as both, respectively, but extremely rarely.
Motives
People who are adopting a special lifestyle and a constant special diet have their own motives for doing so. The most famous and popular:
- Ethical. A person who does not accept killing, the forcible exploitation of animals and is compassionate for his smaller brothers refuses to eat their meat;
- Religious. A number of religions directly indicate the need to refuse animal food or in every possible way encourage the transition to a similar diet;
- Medical. As modern studies show, a vegetarian diet can effectively counteract the risks of developing a number of cardiovascular diseases, diseases of the gastrointestinal tract, malignant tumors, atherosclerosis;
- Environmental. Certain groups of people have a negative attitude to the process of mass raising animals for food and believe that this process has a negative impact on the environment;
- Economic. As practice shows, a vegetarian diet is significantly cheaper than the classic one and saves the budget. Although today, a full-fledged diet of a vegetarian is no cheaper than the diet of an average person;
- Other beliefs. Some people are convinced that only plant foods are primarily natural for humans.
If you do not consider the ethical, moral, environmental aspects of vegetarianism, which are still the subjective opinion of a number of people, then the proven benefits of this diet are considered to reduce the risks of developing a number of diseases and pathological conditions:
- Consuming less salt, which leads to a decrease in the risk of developing cardiovascular pathologies, normalization of water balance and metabolic processes;
- Reducing the risks of the formation and development of cancerous tumors, mainly in the gastrointestinal tract;
- Effective fight against cataracts;
- Normalization of the skin;
- Substitutional alternative nutritional regimen for diabetes of any type, optimized for stable restoration of normalized carbohydrate metabolism;
- Loss of excess weight;
- Reducing the risk of kidney disease and normalizing bile circulation;
- Slight increase in life expectancy.
The harm of vegetarianism
A vegetarian diet is not suitable for everyone, often a variety of chronic diseases become an obstacle to its introduction. When switching to an alternative nutritional regimen, in this case, the patient's current condition may significantly worsen.
Vegetarian diets are not recommended for the elderly (especially with anemia), as well as for children and adolescents, whose body is actively developing and requires a large amount of animal protein - the main "building material" for bones and muscles.
Of the obvious disadvantages of vegetarianism, it can be noted:
- Lack of riboflavin and vitamin B12. These B vitamins are practically not found in plant foods, which can provoke the development of neurological disorders, problems with the growth and renewal of blood components / cells;
- General weakness of the body. A vegetarian, and especially a vegan diet in a strict form gives less energy to the body than a classic rational diet, as a result of which a person engaged in active physical labor may feel constant weakness and malaise;
- Severe micronutrient deficiency. Zinc, iron, calcium - all these components are lost to the body when using exclusively plant foods. In this case, the only way out can be a regular constant intake of vitamin-mineral complexes.
Vegetarianism and sports
Until a few decades ago, vegetarianism and sports were considered absolutely incompatible things - all the classic dietary schemes for people who professionally participate in active competition included animal-based diets rich in special amino acids and protein.
Modern research shows that potential substitutes for essential meat and animal elements can be found, even for seemingly incompatible bodybuilding and weightlifting with a vegetarian diet. How does a special diet and sport fit together?
- A well-thought-out varied menu. It should include soybeans, beans, lentils, dairy products, peas, peanuts, etc .;
- Additional energy sources. In sports, not only protein and protein are important, but also energy. It can be provided by dried fruits, smoothies, nuts, certain types of cereals and special synthetic energy drinks;
- Focus on results. Good results can be achieved even if the person is a vegetarian. In professional sports, there are not many people adhering to such a dietary scheme, but this trend depends more on conservative views on the problem of compatibility and a lack of desire to find alternatives.
The above points are relevant for moderate vegetarians, who from time to time include dairy products and eggs in their daily diet. It will be very difficult for strict vegans to combine their preferences and active sports.
How healthy is the body of a regular vegetarian? It depends on the correct choice of dietary components, the variety of the diet of plant foods, as well as compliance with the mandatory requirements for the additional intake of vitamin-mineral complexes, especially B vitamins, zinc, iron and calcium.
Ideally, a vegetarian diet is associated with excellent health, low body mass index, and high social and economic status. Health problems have those categories of people who too actively force the transition exclusively to plant foods, adhere to mono-diets without the necessary variety of diet, do not take the necessary supplements, or have a certain number of chronic diseases, where vegetarianism is a direct contraindication.
Classic vegetarian cuisine includes:
- Legume dishes, vegetable snacks, pates, hummus;
- Salads, falafel, porridge, mushroom, vegetable products, both stewed and baked;
- Products based on fresh vegetables, fruits, appropriate desserts and much more, in one way or another, not containing animal protein.
Switching to vegetarianism
The transition exclusively to plant foods should be gradual, otherwise it will become a serious shock to the body, for a long period of time a person will be accompanied by unpleasant symptoms caused by refusal from the usual diet.
You should not become a vegetarian for the elderly, prone to anemia, patients with chronic diseases of the liver, kidneys, gastrointestinal tract, as well as children, pregnant women and adolescents. The basic principles and approaches include the following points.
- Choosing the right time. It is best to switch to plant foods in the summer, when a full range of inexpensive vegetables and fruits is available to you;
- Phased cancellation. First, eliminate pork and beef from the diet, leaving poultry, dairy products and eggs if necessary. If you are going to become a strict vegan - the period of adaptation to a complete rejection of animal products should not be less than 2-3 months;
- Delicious and varied food. Cook deliciously, as varied as possible, do not switch to mono-diets in order to get maximum energy, proteins, polyunsaturated fats and nutrients from different dishes;
- Supplements. Be sure to take vitamin and mineral complexes with a high content of B vitamins, zinc, iron and calcium on an ongoing basis;
- Medical supervision and correct attitude. It is advisable to switch to a vegetarian diet under the supervision of an experienced nutritionist and endocrinologist. Always try to keep a good mood, believe in yourself, avoid stress.
What doctors say about vegetarianism
The modern medical world as a whole positively evaluates vegetarianism. In Western countries, local food associations and various medical societies recommend a similar daily diet plan to normalize weight and reduce the risk of certain pathologies, of course, following all the recommendations.
Domestic conservative medicine considers vegetarianism mainly as a special temporary diet to achieve certain goals as an element of complex therapy for gastrointestinal diseases, diabetes and a number of other medical problems, while it does not approve of a lifelong transition exclusively to plant foods with complete replacement of classical rational nutrition.
However, there is currently no consensus on whether vegetarianism is useful or harmful.
Useful video
Myths and truths about vegetarianism
