The vegan diet is a dietary regime which provides for the 'elimination of all food of animal origin and their derivatives. Unlike the vegetarian diet, in which there are eggs, milk and dairy products, the vegan diet also eliminates such foods, except for rare exceptions in which they are consumed, but only if the natural and organic origin.
As a vegetarian diet, follow a vegan diet is a choice of ideological and ethical type. From the point of view of food, vegan diet excludes meat, fish, crustaceans, molluscs, milk and dairy products, eggs and honey. It includes instead all types of cereals and legumes, fruits and vegetables, preferring those contained in such foods higher protein and combining them so as to complete the amino acid pool, or to introduce inside a meal all essential amino acids essential to the body to form new protein structures.
From the point of view of healthy, vegetarian or vegan diet will help control the levels of cholesterol and triglycerides, as well as provides large quantities of fiber and antioxidants, on the other hand, however, a vegan diet can lead to deficiencies of some nutrients, especially if it does not pay much attention to food combinations, which, however, generally does not happen in people who choose to follow this diet, because they feed in a conscious way.
What are the steps to follow if you want to embark on this diet:
not to have deficiencies of amino acids, keep the following food combinations: cereals – legumes, pulses and / or soybean – cereals and / or nuts, vegetables – cereals and / or nuts. Meals withSumate at each meal must meet at least one of these combinations;
minerals such as iron, calcium, magnesium, zinc, selenium and vitamins are sometimes poorly bioavailable in plants: in vegans is often necessary to use iron supplements, zinc and vitamin B12 (especially if you follow a vegan diet during childhood, adolescence, pregnancy and lactation, periods in which the demand for these substances is greater);
to improve the absorption of iron and other trace elements contained in vegetables: eat them along with foods rich in vitamin C because it makes them more bioavailable (eg seasoning vegetables with lemon, rich in vitamin C).
SAMPLE MENU 'VEGAN
soy milk or oat milk + whole grains or biscuits to the five cereal or oatmeal
SNACK META 'MORNING
1-2 seasonal fruit choice 1 or soy yogurt
Grains (brown rice, barley, couscous, quinoa, amaranth, millet, spelled, etc.) With legumes (beans or lentils or chickpeas or soybeans)
Mixed seasonal salad with walnut or some dried vegetables / choice of seasonal vegetables
Drizzle with extra virgin olive oil.
SNACK META 'AFTERNOON
1-2 fruits of your choice season + walnuts or almonds or 1 cereal bar and dried fruit
Soy burgers or meatballs lentils and cereal or tofu or chickpeas or beans or lentils with vegetables or pizza without mozzarella
Mixed seasonal salad or vegetables / vegetables of your choice season
whole wheat bread or rye bread soy bread or whole grain breads.
Drizzle with extra virgin olive oil.
If you choose to undertake a wing regimementary vegan is advised to periodically check to not have nutritional deficiencies and supplement with vitamins and minerals as and when required. And 'advisable not to follow her pregnant and lactating women, or have it followed the children in the growth phase, because at this stage it is best to avoid any nutritional deficiencies.
For us it is very important to remember the following:
Any news or advice on diets or diets contained on the site www.dietaonline.it shall be construed for informational purposes only. This information should never replace the personal advice of a dietician or nutritionist. Therefore, any decision taken on the basis of these indications must be understood as a personal and according to their own responsibilities. An indicative food program in fact, can not in any way a substitute for the medical choices, which is always the decision maker and the final charge.