Sample vegan menu for the day. How to lose weight on a vegan diet? But wait…they all talk about a well-planned diet.

Many people don't eat meat. As a rule, they are called vegetarians. There is a more strict version of this direction - veganism. The main reason that encourages people to be adherents of this trend is ethical, i.e. they are against the exploitation of animals and their killing.

What is veganism

Vegetarianism has a strict form - veganism (veganism), which prohibits products that were obtained during the exploitation of animals. The ban applies to both nutrition and thinking, lifestyle, use of household items (carpets, clothes made of silk, wool, leather). The main philosophy of the flow is the harmonious coexistence of all living things. Vegans do not visit the zoo, circus, bullfighting, aquarium, do not use cosmetics that have been tested on animals.

Vegan Nutrition Principles

Some people go vegan because of personal preference, faith, health (weight loss or diabetes). Many exclude meat products due to concerns about the state of the environment and animals. Basic principles of vegan nutrition:

• exclusion from the diet of honey, tk. people unjustly take it for themselves, and bees produce it;
• rejection of goods in the manufacture of which gelatin was used (kissel, jelly, jelly);
• tracking the composition of food, tk. the diet should contain amino acids, vitamins, useful minerals;
• replacement of yeast bread with a product based on natural sourdough;
• reduction in the consumption of sweets, as their abundance contributes to the appearance of harmful microflora in the body;
• exclusion from the diet of meat products, eggs, milk, fish;
• the use of fruits, plants, greens.

vegan food

The standard vegan diet contains only vegetables, legumes, plant foods, and fruits.

Approved products:

• mushrooms;
• legumes (soybeans, beans, lentils, chickpeas, peas);
• pasta without eggs;
• cereals (wheat, millet, couscous, rye, rice, bulgur, buckwheat, barley);
• vegetable oils (olive, sunflower, linseed);
• vegetables (carrots, potatoes, zucchini, celery, radishes, spinach);
• brown, green, red algae;
• nuts (pine nuts, pecans, almonds, walnuts, peanuts, pistachios, hazelnuts, cashews);
• drinks (fruit drink, green tea, decoction, compote, smoothies, fresh);
• spices (cinnamon, ginger, basil, pepper, coriander, turmeric, nutmeg, mustard, barberry, curry);
• dried fruits;
• dry breakfasts;
• hummus (a dish of chickpeas);
• whole grain, bran bread;
• tofu cheese;
• fruit;
• berries.

What Vegans Shouldn't Eat:

• meat of chicken, turkey;
• beef, pork, lamb;
• seafood (octopus, mussels, shrimp, oysters);
• pizza
• offal;
• fish;
• eggs;
• gelatin;
• sauces (ketchup, mayonnaise);
• milk;
• beer, wine;
• refined sugar;
• chocolate, because contains milk;
• french fries, chips;
• fast food;
• packaged juices.

Veganism as a diet

People often prefer veganism due to the fact that it helps the process of losing weight. The menu of this mode limits, in addition to prohibited foods, the consumption of any high-calorie dishes. By replacing fatty, heavy foods with fruits, fiber (vegetables), complex carbohydrates (cereals), a vegan diet promotes rapid weight loss and overall health of the body. In addition, it helps to get rid of chronic diseases (diabetes, obesity).

If you stick to a vegan menu, you can lose 5 kg in seven days.

Such a diet as a diet for weight loss can be observed from one week to a month. The main guideline in this case is the result and the well-being of a person. If on day 20 the extra pounds do not go away, then after 5 days the indicators will not change. This method is effective only in the first 2 weeks. Benefits of a vegan diet:

• normalizes hemoglobin in the blood;
• cleanses cells, blood vessels from toxins and slags;
• improves skin condition, eliminates pigmentation, inflammation and acne;
• keeps blood pressure and cholesterol under control;
• prevents the development of chronic diseases;
• diet is useful in the fight against diabetes, because. normalizes blood sugar levels;
• reduces the risk of cancer due to the fact that the menu of vegans consists of little processed foods containing vitamins, antioxidants;
• quickly saturates, because. plant foods contain dietary fiber, which cause a feeling of satiety in the body;
• relieves heaviness in the stomach.

Disadvantages of veganism:

• Lack of animal proteins can cause muscle loss and rapid aging of the body.
• Insufficient intake of useful trace elements necessary for a full life (deficiency of calcium, zinc, iron, protein) can lead to hypovitaminosis or dysbiosis (violation of microflora).
• Plant foods contain little nutritional energy, so this system is not suitable for people with heavy physical labor.
• Lack of sufficient amounts of vitamin B12 in plant foods can lead to anemia (anemia).
• The ban on taking medications, according to experts, can have a negative impact on the intestinal microflora. In addition, vegans often have diseases of the blood, joints, and musculoskeletal system.
• For women, the lack of animal proteins can cause the endocrine system to malfunction. There are also problems with the ovaries, which leads to the failure of the menstrual cycle.

Vegan Diet Rules for Weight Loss

In addition to the traditional exclusion of eggs, milk, honey, and meat for vegans, it is necessary to refrain from fast food and semi-finished products. Basic rules of the diet:

• cumulative fruit intake per day should not be less than three servings;
• alcohol, sweets are contraindicated;
• in the daily diet of a person should be present four servings of vegetables, 3 - whole grains;
• Eat only when you feel hungry;
• the basis of the diet of a losing weight vegan should be legumes, nuts and soy products (milk, tofu);
• from drinks it is better to choose clean water, herbal tea, juice;
• it is necessary to abandon the use of coffee, black tea;
• breakfast should be after charging;
• for cooking it is allowed to use cooking, baking, stewing without oil;
• you need to eat in small portions 5 times a day;
• moderate physical activity is required;
• last meal two hours before bedtime.

Safe entry and exit

If a person tries to immediately give up all meat, after a while he will feel a lack of nutrients.

The most important thing to pay attention to when going vegan is gradual. As a rule, this should not be done in one day. Basic rules for entering the diet:

• To begin with, it is better to choose 4 days a week when there will be no meat products on the menu. You can replace them with plant foods. After a month, you should bring the frequency of meat consumption to 2 times a week.
• Then you should give up dairy products. The need for them will disappear in a person after about 6 months.
• Then you can gradually remove fish and eggs from the diet.
• You can focus on spices, because they enhance the taste buds.
• Simultaneously with the start of the diet, you need to include vitamin and mineral supplements in the diet. They will reduce the risk of deficiency of calcium, iron, protein.

The safe time to be on a vegan diet is 22 days. Although, if a person feels good, it is possible to adhere to such a system for longer. If veganism is not interested in its benefits, you need to get out of it correctly. The transition to the usual menu should be smooth, with a gradual increase in calories. This will ensure that the weight loss results achieved are consolidated and minimize the stress caused by food changes. Exit rules:

• During the diet, the digestive organs stop producing enzymes for the digestion of fatty and meat products. Therefore, it is necessary to add all new dishes in small portions, gradually increasing their number over several weeks.
• The first day after the diet is the most difficult, so you need to start eating a little fatty dairy and sour-milk products.
• The next day, fatty fish and eggs are allowed to be included in the diet.
• From the second week at lunch, you can boil a low-fat piece of chicken or beef (200 g).

Vegan diet for a week

The menu for vegans must include products from the allowed list. In this case, a person can independently choose dishes or seek help from a specialist. Sample vegan diet for a week:

Days of the week
Monday	Green tea, boiled buckwheat (150 g).	Vegetable salad (200 g), mashed potatoes and mushrooms (100 g), soy milk.	Rice porridge (100 g), vegetable stew (200 g).
	Oatmeal (150 g), 2 apples, mint tea.	Lean cereal soup (200 g), squash caviar, 2 loaves.	Peppers stuffed with rice (200 g), lemon balm tea.
	Muesli with dried fruits (150 g), herbal tea.	Bean soup (200 g), fruit salad (150 g).	Tofu cheese (100 g), vegetable stew (150 g), rosehip broth.
	Oatmeal with berries (250 g), herbal infusion.	Boiled beans (200 g), stewed cabbage (150 g).	Boiled buckwheat (200 g), tomato and cucumber salad.
	Sliced ​​vegetables with croutons (200 g), a glass of orange juice.	Vinaigrette (200 g), barley porridge (150 g).	Hard grain pasta with vegetables (200 g), tofu cheese.
	Fruit salad (200 g), a glass of carrot-celery smoothie.	Baked potatoes with vegetables (200 g), 2 apples.	Millet porridge (200 g), 2 tomatoes.
Sunday	Muesli (200 g), a glass of peach fresh.	Pumpkin puree soup (200 g), soy asparagus (150 g).	Braised cabbage (150 g), 2 boiled potatoes, a glass of tomato juice.

Between main meals, 2 snacks are allowed. As a rule, at this time, losing weight choose fruits and vegetables. In this case, it is better to abandon high-calorie grapes and bananas. Experts advise to give preference to those fruits, vegetables, berries that grow in the region. The most popular snack foods for a vegan diet are:

• pumpkin seeds;
• greens cocktail;
• nuts;
• vegan bread without yeast;
• vegetable smoothies with ground flax seeds;
• dried fruits;
• vegetables (carrots, cucumber, tomato, cabbage);
• freshly squeezed juices.

Video

It is quite possible to refuse animal products in your diet! Delicious vegan recipes for every day will come to the rescue, using which you can create a hearty, balanced menu. Plant foods can be tasty and varied. She just needs to learn how to cook!

The purpose of this section of our site is to provide information on how to prepare delicious "meat-free" food. Here you will find simple vegan recipes with photos and step by step instructions. We will tell you how to prepare a delicious and healthy breakfast, lunch and even a festive dinner with the simplest plant products at hand.

How are vegan recipes different?

Every novice vegetarian thinks with apprehension about what his new menu will be like now. After all, it seems to many that lean recipes do not imply a bright variety and can only be used to prepare "boring" and the same type of food. But this is not so at all! And our site will help you to make sure of it. Vegans don't eat at all. And, most importantly, with all the diversity of the vegan diet, it remains useful. And this is the main goal of every person who, at least for a while, decided to switch to a healthy diet, made up of products of exclusively plant origin.

What can be cooked vegan: recipes

You can cook anything from plant products! It can be a simple healthy snack, a hearty lunch, a light sports dinner or an original holiday dessert. To make sure that vegan pastries are no worse than ordinary ones, and maybe even much tastier, you should read the instructions on how to make a vegan cake, the recipe of which is published in this section. Such a cake is not inferior to the usual one in taste, but there are no harmful ingredients from the word “completely” in it! Everything harmful is replaced by products of plant nature. For example, an egg can be easily removed from the recipe. You can replace it with vegetable puree, starch diluted with warm water, syrup and other options for products and mixes from them.

Some desserts include fruit juices, coconut milk, soy milk, and oat-based yogurt instead of dairy products.

In addition to pastries and desserts for a vegan menu, you can cook:

• vegetable and fruit soups;
• salads from fruits and vegetables, berries and herbs;
• original second courses from legumes and cereals;
• vegetable casseroles;
• smoothies and refreshing soft drinks.

And this is not all that can be prepared for a healthy diet. After all, vegetarian cuisine is really bright, varied and, practically, universal. Those. dishes from our list are suitable for all occasions.

To make sure that a vegan menu can be not only tasty, but also very beautiful, we suggest that you familiarize yourself with the photos of ready-made dishes published on our website.

Turning to the issue of vegetarianism, it is necessary to find out what it is: a food system or an exhausting diet?

Based on the principle of complete or partial rejection of food of animal origin, vegetarianism is divided into four main types:

• Ovo lacto vegetarianism - along with plant foods, you can eat dairy products and eggs.
• Ovo Vegetarianism Eggs and foods containing them are allowed.
• Lacto vegetarianism - you can eat dairy products.
• - completely excludes the use of food of animal origin.

Now let's talk more specifically about the features of each of them.

Menu Features for Vegetarian Athletes

How to safely remain a vegetarian if you exercise a lot? The debate about the benefits of vegetarianism has been going on for a long time. Including many people are interested in the compatibility of a plant-based diet with sports. There is a common myth that vegetarianism and exercise are mutually exclusive.

This statement is based on the fact that it is impossible for an allegedly vegetarian athlete to gain muscle mass and replenish the expended energy without resorting to a traditional nutrition system. Sports activities involve eating proteins. The amount of protein consumed is calculated depending on the gender of the athlete, his age and the type of sport (load).

To build muscle mass, as well as to strengthen muscles, a vegetarian athlete should consume 1.4-1.8 grams of protein per 1 kg of weight.

What foods can provide the necessary protein intake for a person who does not eat meat, fish and seafood? Part of the protein on the menu for vegetarian athletes can be replenished with low-fat dairy products and eggs. But here the question arises, what about those vegetarians who completely reject the use of animal food? And how to balance nutrition so that all the necessary amino acids are present in the vegetable proteins eaten?

Considering that vegetable protein does not contain all the necessary amino acids, the menu for a vegetarian athlete should be designed with this in mind. Vegetable proteins contained in different products should mutually replace each other, thereby creating a balance. What products allow you to do this?

To maintain balance, it is necessary to combine various plant products with each meal: cereals, all kinds of legumes, wholemeal bread . These products are not only rich in protein, but also contain all the necessary amino acids.

Provide your body with the necessary unsaturated and polyunsaturated fats will help nuts, avocados, olives and oil from them .

Carbohydrate deficiency will help to fill: potatoes, buckwheat and rice groats, durum wheat pasta, bran bread .

Attention! Foods rich in unsaturated and polyunsaturated fats are high in calories and require precautions in their use.

Ready-made menu for vegetarians for weight loss - vegetarianism on a diet

Among fans of the now popular healthy lifestyle, there are more and more adherents of a vegetarian diet. Almost everyone knows about the benefits of vegetables and fruits.

Consider an example menu:

• Breakfast: buckwheat pancakes, low-fat yogurt, herbal tea with a teaspoon of honey.
• Lunch: rye bread toast, a piece of cheese, natural juice.
• Dinner: vegetable soup with beans, salad mix with cucumber, tomato, tofu, olive oil and lemon juice;uzvar.
• Afternoon snack: a handful of dried fruits with nuts, milk.
• Dinner: stewed cabbage with mushrooms, with the addition of olive oil, kefir.

In order to create the optimal menu for weight loss for a week, it is best to seek the advice of a specialist.

If a person who decides to lose weight will make such a menu on his own, he needs to take into account the recommendations of dietitians:

• Exclude fried, smoked, salty foods from the daily diet.
• To refuse from bad habits.
• Eat fractionally.
• Calculate the total calorie content of the finished dish.
• Consume at least two liters of water daily.

Important! The amount of vegetables consumed per day should be 1-1.5 kg for an adult. It is advisable to use vegetables and fruits of different colors in the diet, because the more colorful the finished dish (salad, stew, sauté), the higher the content of useful components in it.

Commentary of a specialist - Sokolovskaya Marina Evgenievna, dietitian, St. Petersburg:

“In fact, the menu for vegetarians can be very diverse. The diet on vegetables and fruits does not end there, many learn to cook familiar foods on their own. For example, now there are many recipes for vegetarian bread, cottage cheese, jelly and other delicious dishes that will complement the diet. A vegetarian menu must include daily intake of foods with calcium. It is found in cereals, broccoli, dairy products, soy cheese, figs. If a vegetarian does not have the opportunity to consume eggs and dairy products, you need to take it extra, this is very important. In this case, use soy, nuts, beans and vegetables. That is, we can conclude that if you correctly balance your diet, find the right replacement for meat products in order to get all the necessary elements for the normal functioning of the body and lead a healthy lifestyle, you can easily lose weight.

Features of the menu for vegetarian bodybuilders and those who want to gain muscle mass

Despite the fact that there are adherents of a vegetarian diet among famous bodybuilders, the debate about the compatibility of this diet with bodybuilding does not subside. A good example of compatibility is Bill Pearl, a bodybuilder who won the title of "Mr. Universe" four times.

What do athletes, bodybuilders, vegetarians eat? Due to what products do they get the necessary amount of protein, carbohydrates and essential micro and macro elements in their daily diet?

Opponents of the vegetarian system claim that a complete protein for building muscle mass can only be obtained from meat, fish and seafood.

For ovo-lacto vegetarians the absence of meat and fish in the diet will not be a problem, because they can get complete protein by eating dairy products and eggs.

Those vegetarians who reject animal foods completely, they can make up for the protein deficiency by including soy, legumes and nuts in their menu.

To replace those found in meat, fish and seafood vitamins B12 and D , nutritionists recommend eating dairy products, chicken eggs, seaweed kelp and spirulina.

To replenish vitamin D it is necessary to consume mushrooms, in particular, champignons.

Trace elements and amino acids , necessary for the proper nutrition of bodybuilders, are found in: leafy salads, spinach, broccoli, tomatoes, legumes, corn, vegetable oil, dried fruits, nuts.

Sample menu for a vegetarian (non-athlete) for a week

For people who maintain a healthy lifestyle and take care of their appearance, we can recommend a balanced diet for vegetarians (ready menu).

The first day:

• Breakfast: barley porridge with milk, toast with jam, natural coffee without sugar.
• Lunch: zucchini pancakes, low-fat yogurt.
• Dinner: pea soup, potato zrazy stuffed with egg and green onions, lightly sweetened fresh fruit compote.
• Afternoon snack: oatmeal cookies, banana.
• Dinner: vegetable stew, fruit salad with yogurt, herbal tea with honey.

Second day:

• Breakfast: wheat porridge with milk, pancakes (from rye flour) with cottage cheese, milk.
• Lunch: biscuits, a glass of yogurt.
• Dinner: vegetable soup with dumplings and croutons, gratin potatoes, dried fruit compote.
• Afternoon snack: cottage cheese casserole, toast with jam.
• Dinner: spaghetti with baked vegetables, apple, green tea.

Day three:

• Breakfast: buckwheat milk porridge, tofu toast, black tea.
• Lunch: apple pancakes, yogurt.
• Dinner: vegetable soup with pearl barley, ratatouille, dried fruit compote.
• Afternoon snack: apple, natural juice.
• Dinner: stewed eggplant with beans, orange, kefir.

Day four:

• Breakfast: scrambled eggs with zucchini, tomato and herbs, son of cheese, herbal tea.
• Lunch: hummus toast, green tea.
• Dinner: lean borscht, buckwheat porridge with mushrooms, natural juice.
• Afternoon snack: diet cookies, jam, milk.
• Dinner: vinaigrette, apple, kefir.

Day five:

• Breakfast: cottage cheese casserole with raisins and dried apricots, banana, milk.
• Lunch: fruit salad, toast, yogurt.
• Dinner: lean cabbage soup, radish salad with low-fat sour cream, dried fruit compote.
• Afternoon snack: fruit salad, juice.
• Dinner: stewed vegetables with mushrooms, toast with jam, yogurt.

Day six:

• Breakfast: toasts with zucchini caviar, boiled egg, black tea.
• Lunch: biscuits with fruit salad.
• Dinner: pumpkin soup, vegetable saute, fruit cocktail.
• Afternoon snack: muesli with banana.
• Dinner: vinaigrette, buckwheat meatballs, green tea.

Day seven:

• Breakfast: banana pancakes, cottage cheese toast, yogurt.
• Lunch: dried fruits and nuts.
• Dinner: pea soup puree, boiled potatoes with mushrooms, fresh fruit compote.
• Afternoon snack: nuts, fruits.
• Dinner: vegetable casserole with mushrooms, cottage cheese, tea.

Attention! A vegetarian menu for a week, compiled by a dietitian, will allow you to optimally balance it so that the body not only cleanses itself, but also receives the necessary complex of nutrients.

Choosing a vegetarian food system, each person has his own motive. Some come to this lifestyle for religious reasons, ethical reasons, or medical reasons.

Scientific studies examining vegetarianism have revealed a number of benefits of a plant-based diet.

People who follow a vegetarian diet are less likely to experience:

• Oncological diseases.
• Cardiovascular diseases.
• Diabetes.
• Cataract.
• Stones in the gallbladder and kidneys.

A diet based on the consumption of large amounts of fruits and vegetables normalizes the functioning of the intestines, freeing it from toxins and congestion. The low calorie content of vegetarian dishes allows not only to control your weight, but also to prevent obesity.

Some of the benefits of a vegetarian diet include:

1. Satisfying the needs of the body in vitamins and trace elements.
2. Slowing down the aging process (increase in life expectancy).
3. Strengthening immunity.
4. Normalization of the work of the digestive tract.
5. Regulation of the body's water balance.

With all the obvious advantages of the "vegetarian menu", doctors do not recommend a strict vegetarian diet (veganism and raw food diet) for the following category of people: children, pregnant women and the elderly.

For this category, the safest plant-based diet is ovo-lacto vegetarian. Eating dairy products and eggs will allow the body to get enough animal protein and the calcium necessary for the formation and strengthening of bones.

People who decide to drastically change the diet, you need to remember that consultation with a specialist will help to approach this issue correctly and relieve unwanted side effects .

As folk wisdom says:

“He who eats right does not need medicines. And for those who do not know the sense and measure in food, medicines will not help.

Vegans, for ethical reasons, do not use meat, milk, eggs, honey (all animal products) in their diet. The vegan diet for weight loss is based on these principles. The rejection of honey is motivated by its selection from bees, and milk - by the captivity of cows.

Veganism is a special world. Vegans consider their way of eating moral and extremely healthy. But most doctors and nutritionists note that such a diet is not balanced, there is a lack of vital elements, for example, vitamin B12, which is critical for health. As a time-limited food system, the vegan diet is quite effective for weight loss.

Vegan diet for weight loss

The vegan diet basically follows the principles of:

• in addition to the traditional vegan exclusion of milk, eggs, meat, honey, products from them, it is necessary to refrain from coffee, fast food, french fries;
• should eat when feeling hungry;
• breakfast after charging;
• the diet is based on vegetables, fruits, whole grains, soy products in a ratio of 6-4-2;
• alcohol and sweets are not recommended;
• five meals a day;
• normal portion of food 0.25 kg/l portion;
• physical activity is required;
• herbal decoctions, teas, natural juices are recommended as drinks.

Vegan diet - what is it?

The essence of the vegan movement is the exclusion of violence and exploitation of animals. The vegan diet does not allow products that were created by animals or are themselves (meat). The main principle of nutrition is the exclusion of meat, dairy products and even honey. The vegetarian system is less rigid, allowing milk, eggs.

The vegan diet is based on plant-based foods only. Carbohydrates, dietary fiber are provided by vegetables and fruits. Also, whole grain cereals and bread become the source of the required carbohydrates. Fats are provided by vegetable oil, nuts. The source of protein is mainly legumes, soy.

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The power system includes:

• stewed, boiled vegetables, vegetable soups;
• salads from tomatoes, celery, carrots, herbs, various cabbages;
• dishes from potatoes, pumpkins, beets, cucumbers, lettuce;
• rice porridge, millet, buckwheat, oatmeal;
• soups from vegetables, legumes, cereals;
• bean dishes;
• soy milk, cottage cheese, tofu.

The vegan diet is low in calories and contains little fat. Such food allows you to lose 3-5 kg ​​of excess weight per week. The nutrition system is well described in the book “Thin Bitch” by Rory Friedman, Kim Barnwin.

• breakfasts: cereals, fruits, potato pancakes;
• snacks: fruit;
• lunches: vegetable soups, cereals, salads, vegetables, legumes, soy products, cereals;
• dinners: stewed vegetables, salads;
• the drinks: water, decoctions, tea.

The vegan diet is practiced in a seven-day version and for twenty-two days. It was for three weeks that Beyoncé effectively lost weight on such a diet. Jennifer Lopez and Megan Fox also use such nutrition. For more than a month, following a vegan diet is recommended only on the condition that you take an additional complex of essential vitamins.

Benefit and harm

The benefits and harms of a vegan diet are closely related to the advantages and disadvantages of eating a plant-based diet. Reviews show that a vegan diet makes it quite easy to lose up to five kilograms in a week. It is especially effective in combination with physical activity. This is how celebrities lose weight. Ease of weight loss, excellent health, improvement in skin condition are noted.

Vegan nutrition really useful for the prevention of cardiovascular diseases, hypertension, diabetes, oncology due to the large amount of fiber, vegetable fibers, reduced saturated fats, sugar, low calorie intake. Vegans also note that their food reduces the amount of cholesterol entering the body. But revisiting the theory of atherosclerosis, linking the disease to inflammation rather than cholesterol, makes this benefit questionable.

The task of balancing such nutrition is extremely difficult, and in some positions it is impossible. Lack of vitamin B12 will mean the development of nervous disorders, frequent irritability. Vegan Diet Doesn't Get Enough Iron, some essential amino acids, calcium. Theoretically, you can pick up plant foods containing iron. But a person does not absorb iron from plants well. It is also difficult to replace animal protein with soy, legumes. It is not easy to gain the norm of trace elements, vitamins with a vegan nutrition system. The daily norm requires expensive soy products, exotic fruits, and plants. The necessary advice is to take a vitamin complex, iron preparations.

A vegan diet can cause the following harm:

• with prolonged use, the condition of the skin, musculoskeletal system will worsen;
• lead to diseases of the blood, gastrointestinal tract, anemia;
• due to the significant amount of purines in vegetables, cause gout.

A vegan diet is a highly effective way to lose weight. One of the most effective ways of low-calorie nutrition, but far from balanced and harmless. Categorically not indicated for children, pregnant women, breastfeeding, the presence of chronic diseases. Due to the high cost of soy products, a number of fruits, a vegan diet is quite expensive, not easy. The best results of the vegan diet occur in the summer.

Menu for the week

Vegan diet - menu for the week:

Day 1:

• corn pancakes with soy milk, mint tea;
• a couple of bananas;
• vegetable pilaf, vegetarian (carrot, onion, corn, tomato paste);
• pear;
• dumplings with mushrooms, lentils, lemon balm tea.

Day 2:

• oatmeal with pieces of apples, pears, juice, tea;
• pumpkin seeds;
• stew with baked potatoes, eggplant, pumpkin, apple juice;
• peach;
• tofu.

Day 3:

• buckwheat porridge with soy milk, rosehip decoction;
• a mixture of nuts;
• vegetarian borscht (beets, potatoes, onions, cabbage, carrots);
• a cocktail of greens, fruits;
• fruit salad.

Day 4:

• boiled beans with tomato sauce, pear juice;
• soy milk;
• cabbage cutlets, tomato juice;
• peaches;
• squash soup, fruit cocktail.

Day 5:

• pea porridge, cabbage salad, tea;
• apples;
• mashed potatoes and mushrooms, soy milk;
• bananas;
• stewed corn and green beans, strawberry-banana cocktail.

Day 6:

• millet and rice porridge, rosehip decoction;
• soy yogurt, avocado;
• rice soup, cabbage salad, boiled potatoes;
• pears;
• vinaigrette, walnuts, ginger tea;

Day 7:

• pumpkin puree with carrot juice;
• tomatoes with green onions;
• lean mushroom borscht, mint tea;
• a mixture of dried fruits with nuts;
• boiled beetroot salad with cashew nuts, apricot juice.

Dish recipes

Vegan Diet Recipes:

Cauliflower soup

Cauliflower soup

Products:

• kachanchik cauliflower - 500 gr.;
• carrots - 1 pc;
• flour - 1 tbsp. l.;
• vegetable oil - 2 tbsp. l.;
• greenery.

Separate, wash the cauliflower and carrots, pour boiling water, boil until tender. Fry the flour with the addition of vegetable oil, add the cauliflower broth. Add the dressing to the soup, cook for five minutes, add the chopped greens.

zucchini soup

zucchini soup

All about a complete vegan diet

Welcome!

Vitamins and minerals and their plant sources
(protein, calcium, B12, etc.)
- How to replace meat, fish, eggs, milk
- Healthy food combinations
- The ratio of BJU (proteins, fats, carbohydrates)
- Rules for healthy eating
- Step-by-step video of compiling a complete diet
- Necessary dietary supplements

Here we will study those substances that we need for the normal functioning of the body, these are proteins, carbohydrates, fats, vitamins, minerals and dietary fiber. And we will analyze those with which a plant-based diet may be deficient and see what foods you need to eat to avoid this.

Today we will study one of the burning questions: " Where do you get protein?"

List of the most protein-containing vegetarian products (in descending order of protein units g / 100 g, ml):
Soya - 34.9
Pumpkin seeds - 30.1
Peanuts - 26.3
Lentils - 24
Shelled peas - 23
Beans - 21
Sunflower (seeds) (cereal) - 20.78 gr
Cashew - 20
Almonds - 18.6
Canned olives - 18
Tofu - 17
Sunflower halva - 13.6
Hazelnut - 16.1
Walnuts - 15.6
Wheat bran - 15.1
Wheat groats - 11.3
Oatmeal - 11
Hercules groats - 11
Semolina - 10.3
Whole grain corn - 10.3
Pistachios - 10
Buckwheat - 10
Pearl barley - 9.3
Brussels sprouts - 4.8

For comparison - in beef 25.8 g per 100 g, pork 22.5 g and chicken meat about 18 g of protein, which means that soy, nuts, legumes and seeds significantly prevail over meat in terms of protein content.

Essential amino acids- these are the components of the protein that cannot be synthesized independently in the human body, according to modern science.

Essential for an adult healthy person are 8 amino acids: valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine

Fortunately for us, they are all present even in greater quantities in plant foods than in animal foods. For comparison, the table shows the percentage of essential amino acids in 100 g of the product in accordance with WHO standards for a person weighing 60 kg

This table lists champion products in terms of amino acid content, the topmost column indicates the daily rate per 100 g of the product.

Therefore, after eating, say, 100 grams of oats in the morning and 100 grams of buckwheat at lunch, you will eat this rate. Remember that the norms are set for meat eaters. Due to the fact that established vegans and raw foodists have a healthier microflora and work more efficiently, the consumption rate will be less. Choose from this list those foods that best suit your taste and body sensations!

Benefits of Soaking Seeds and Nuts

It's no secret that of all raw foods, nuts are the most difficult food to digest. When dry, they are hard and bitter in taste, and even a small amount can feel heaviness in the stomach.

Why is this so?

The fact is that the seeds and nuts that are commercially available are in a dormant state. In this form, they are practically not absorbed and are excreted from the body unchanged.

When dormant, dried nuts and seeds retain internal substances called enzyme inhibitors (substances that inhibit enzyme activity), whose function is to protect the seed and inhibit germination under adverse conditions. It is they who give bitter taste.

When a seed falls from a tree, having lost its source of moisture, it dries up and the embryo falls asleep, so that in the spring, when the snow melts, it wakes up again and gives new life. Nature does not allow the seed to germinate before a certain period, maintaining its viability, thereby insuring that it is provided with sufficient moisture in the soil to germinate and continue the genus.

According to Dr. Edward Howell, when we eat dried seeds or nuts, we neutralize some of the enzymes that our body secretes, which can even lead to an enlarged pancreas.

There are two ways to destroy enzyme inhibitors. The first is to cook food, but in this case, enzymes will also be destroyed, this option does not fit into the diet of raw foodists. The second option is more preferable. We place the seeds in a humid environment, that is, we soak or germinate. In this case, the inhibitors are destroyed, and the number of enzymes is doubled. What's happening.

In soaked nuts and seeds, the chemical composition changes and the germination mechanism starts.

The essence of this process is the transformation of complex substances into simpler ones: inactive growth substances in the embryo are activated and contribute to the synthesis of enzymes that decompose complex reserve substances into simpler ones. First, enzymes are formed that convert starch into simple sugars (in wheat it is fructose, so the sprouts have a sweetish taste). A little later, under the action of other enzymes, storage proteins are converted into amino acids. Approximately on the third day, the decomposition of fats to fatty acids occurs.

These chemical processes make soaked nuts and seeds more digestible. They become sweet, the water washes away the inhibitors, taking the bitterness with it. We get nutrients in the most accessible form: the plant's active enzyme system, macro- and microelements, flavonoids and a huge amount of vitamins and antioxidants. All this complex of useful substances is organically built into the living tissue of the plant and is in balanced amounts and ratios.

Soaking significantly increases the nutritional value of nuts and seeds. The taste also changes, they become juicy, sweetish and practically in no way inferior to their fresh counterpart. Also, if there is any doubt that a product is not processed, soaking is a sure way to check. A spoiled or fried seed will go rotten during the locking process, it will be soft and radically different in color than live nuts and seeds. How to soak.

It's simple: pour unroasted nuts or seeds with drinking water and leave for several hours or overnight (depending on the type) at room temperature, rinse and drain the water in the morning. It is not necessary to wait for sprouts, since simple soaking already triggers the germination mechanism. As soon as the sprout hatches, the nutritional value declines, as the substances are used up for growth.

Soaked nuts and seeds can be stored in the refrigerator for up to three days. But if they are washed, dried thoroughly and placed in a container or jar with a tight lid, they can be stored and retain their natural taste for about a week.

Taste and health benefits of live nuts.

By soaking nuts and seeds, we revive them. In the awakened state, in their taste and nutritional properties, they are much superior to sleeping ones.

Calcium

"You don't drink milk? Where do you get calcium?" - another popular myth that we will talk about now. In fact, the most calcium-rich foods are grains, these are poppy and sesame, and dried and fresh herbs (cilantro, basil, dill, etc.). According to generally accepted standards, we need about 1 g of calcium per day, 100 g of poppy contains 1450 mg, that is, 145% of the daily norm, and sesame - 975 g, 97%. For comparison, in cow's milk its content is only 120 mg / 100 g 12% of the norm and in cottage cheese 80 mg / 100 g, 8% of the norm.

Moreover, unfortunately, dairy products not only do not provide enough calcium, they also destroy bones. All over the world in those countries
where milk is drunk the most, osteoporosis and fracture of the femur are most common. The more milk and calcium you consume,
the greater the risk factor for osteoporosis and bone fractures. High amounts of sodium and animal protein bring your body into
a state of metabolic acidosis (that is, your blood becomes
sour). In order to somehow compensate for this, since all the internal environments of the body are alkaline, the body draws minerals
from your bones - calcium is just a slightly alkaline mineral - after which they are excreted from the body in the urine. That is: the more you consume dairy products, the weaker your bones become.

Plant sources of calcium alkalize the body and keep bones healthy. Greens, poppy seeds, sesame seeds, sesame paste, vegan tofu (bean curd) - all of them contain enough calcium to meet the daily requirement.

Phosphorus

Have you ever heard that you need to eat fish because it contains phosphorus? And is it good for bones? Indeed, phosphorus, together with magnesium (Mg) and calcium (Ca), maintains bone structure. It affects mental and muscular activity, along with calcium gives strength to teeth and bones - it is involved in the formation of bone tissue.

The daily need for phosphorus is 1000-1200 mg. But, in order to get the required amount of this element, as in the case of calcium, you need to pay attention to plant foods that are champions in their content. (see table). For example, eating 100 grams of pumpkin seeds or 150 grams of sesame seeds will cover this norm. Do not forget that these norms are very conditional, since they are designed for meat-eaters and, of course, individual characteristics are not taken into account, since due to the state of health, one person will absorb 90% from the same amount of food, and another 10%. And in order for us to strive for better digestion of food, we need to “feed” the good microflora with healthy food and reduce the “feeding” of pathogenic microflora with animal products to the maximum.

Magnesium

The 3rd component, along with calcium and phosphorus, without which the formation of healthy bone tissue and tooth enamel is impossible, is Magnesium.

Magnesium is also necessary for the metabolism of glucose, amino acids, fats, transport of nutrients, and is required for energy production. Magnesium is involved in the process of protein synthesis, transmission of genetic information, nerve signals. Essential for maintaining a healthy cardiovascular system. Adequate magnesium levels reduce the likelihood of heart attacks.

Magnesium normalizes muscle activity, lowers cholesterol, helps cleanse the body of certain types of toxic substances.

It is known as an anti-stress substance - the additional amount of magnesium helps to increase resistance to stress. Magnesium salts inhibit the growth of malignant tumors.

Magnesium also helps in the fight against overwork 2 - it is recommended to use magnesium supplements for chronic overwork.

The daily requirement for magnesium is 400-500 mg.

You probably already guess what these champion products are, in almost every table we have sesame seeds, pumpkin seeds, different types of nuts, soybeans. So, eating, for example, 100 grams of flaxseed, you will cover the daily "norm".

Iron very important for our blood. This element is involved in the formation of hemoglobin in the blood, in the synthesis of thyroid hormones, in protecting the body from bacteria. It is necessary for the formation of immune protective cells, it is required for the "work" of B vitamins.

Iron is part of more than 70 different enzymes, including respiratory ones, which ensure the processes of respiration in cells and tissues, and are involved in the neutralization of foreign substances entering the human body.

Therefore, it is also very important to monitor the iron content in food. The daily requirement for iron for men is 10 mg, for women - 18 mg.

Of the most affordable plant food options, these are hazel (hazelnuts) or sesame seeds. It is important to choose several suitable options for yourself so that the menu is varied, because we cannot know how well our body absorbs certain substances from a particular product. Therefore, eating varied, we increase the chances of good digestibility.

HOW TO INCREASE HEMOGLOBIN?
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One of the frequently asked questions to vegans and raw foodists is hemoglobin. Having heard that without meat, a person’s hemoglobin drops, beginners doubt the correctness of the choice.⠀
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Let's first understand what hemoglobin is. It resides in red blood cells called erythrocytes. They are engaged in the delivery of oxygen to all human organs. And to keep oxygen, they just need hemoglobin.⠀
Several components are involved in the formation of hemoglobin. These are B vitamins, vitamin C, copper, and also folic acid and, the main component, iron. This shows that low hemoglobin can happen not only due to a lack of iron, but also other substances.⠀
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The fact that so many substances are involved in the formation of hemoglobin suggests that it is necessary to establish a balanced diet that takes into account all the necessary substances, first of all, of course, iron.⠀
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The recommended iron intake for women of childbearing age is 15 mg per day, for other adults 10 mg.⠀
A raw food diet allows you to achieve optimal absorption of iron, including in your diet a large number of vegetables and fruits rich in vitamin C. Vitamin C significantly enhances the absorption of iron.⠀
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Products are champions in iron content: all legumes, pumpkin seeds, sesame, sunflower, flax.⠀
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Vitamin C foods:
Apples, grapes, black currants, strawberries, bananas, citrus fruits, watermelon, lettuce, dill, parsley, carrots, potatoes, white cabbage, broccoli, cauliflower, green peppers, dry rose hips.⠀
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Many traditional foods, on the contrary, significantly reduce the absorption of iron.⠀
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For example, black tea, such a popular drink all over the world, contains tannin, which forms an insoluble mixture in combination with iron. Just one small cup of tea cuts iron absorption in half. A glass of milk or a piece of cheese reduces iron absorption by 50%. One of these antagonists is calcium contained in milk. If dairy products are consumed with buckwheat, then hemoglobin may decrease.⠀

Choose for yourself several suitable product options so that the menu is varied, because we cannot know how well our body absorbs certain substances from a particular product. Therefore, by eating varied, we increase the chances of good digestibility and a healthy state of the body.⠀
⠀

Parable in the language or vitamin B12.

A small amount of vitamin B12 is synthesized by the intestinal microflora and additionally it comes from food of animal origin, since plants do not need it for normal life, they do not produce it.

It is also absent in spirulina and chlorella; they found a substance very similar to B12 in structure, but not possessing its properties.

And our laboratories have not yet learned how to identify by a blood test where the substance is similar to B12 from chlorella, and where is the real B12, therefore, it is not recommended to eat these microalgae a few weeks before blood donation.

Although this vitamin is water-soluble, it can accumulate in a healthy liver in significant amounts, so the reserves can last for several years.

The main function of B12 (cyanocobalamin) is to ensure normal hematopoiesis. It has a positive effect on fat metabolism in the liver, the state of the central and peripheral nervous system, metabolism (especially protein), stimulates growth, and lowers blood cholesterol.

Vitamin B12 is called anti-anemic. His discovery was a major event in the study of the mechanism of anemia and its treatment - even a single injection of several millionths of a gram of this substance causes an improvement in hematopoietic function.

In a healthy body, B12 is produced and absorbed by itself. If for some reason this does not happen, before buying a spray or tablets, you must always consult a doctor and pass an appropriate analysis. And only after discovering the lack of this vitamin, you need to make an informed decision whether you will take pills or eat something from animal foods, such as chicken yolks or fish oil capsules.

The need for vitamin B12 is 3 mcg per day.

Vitamin D essential for normal bone formation and growth. It regulates the exchange of calcium and phosphorus. Vitamin D contributes to normal heart function and blood clotting. Accelerates the excretion of lead and other heavy metals from the body. Together with vitamins A and C, it prevents colds.

Vitamin D is effective in treating psoriasis, conjunctivitis, epilepsy, and some forms of tuberculosis.

The main source is ultraviolet (the skin synthesizes it under the rays of the sun). The process is similar to photosynthesis (the process of formation of organic substances from carbon dioxide and water in the light with the participation of photosynthetic pigments). Daily requirement for vitamin D

For children - 10 mcg / day (400 IU)
for adults - 10 mcg / day (400 IU
) for persons over 60 years old - 15 mcg / day (600 ME)

The need increases with:
pregnancy, breastfeeding
menopause
rare exposure to the sun
advanced age.

1. If you wash off the sebum before you go out into the sunlight, vitamin D is not formed. By taking a bath immediately after sun exposure, you will wash off the fat before the vitamin D has had time to be absorbed into the skin.
2. Sunscreens with a factor of 8 and above stop the synthesis of vitamin D.
3. Ordinary window glass (not quartz) does not transmit ultraviolet rays, so vitamin D is not formed.

To avoid a lack of vitamin D you need:

1) In the summer, it is desirable to be more outdoors, from 11:00 to 15:00 not in direct sunlight. This accumulated stock is usually enough until next summer.
2) In winter, one way out can be to supplement with vitamin D, extracted from lichen, this plant, consisting of a fungus and algae, together form a new complex organism that grows on stones, on tree bark, on the ground.
Such supplements can be found at iherb.com
You can take it only after passing the tests and consulting a naturopathic doctor.

Another option: if you like mushrooms, then you can eat those that are in the table (preferably still in a heat-treated form).

In case of emergency: if all of the above options do not suit you for some reason, you passed the test and found a lack of this substance, then vitamin D will have to be obtained from animal products, the most gentle option is to take vitamin D3 supplements obtained from lanolin (sheep wool fat) .

Next, consider 2 no less important elements than the previous ones, these are Vitamin H or biotin and the vitamin-like substance choline, or " Vitamin B4". For people who adhere to a plant-based diet, they are united by the fact that the list of products where they can be found is not at all large. One of the easiest sources is peas and oats. (See table)

Biotin synthesized by the normal intestinal microflora in the body. The daily requirement for vitamin H is 0.15-0.3 mg.

Vitamin H is involved in the metabolism of carbohydrates, proteins, fats. With its help, the body receives energy from these substances. It takes part in the synthesis of glucose.

Biotin is necessary for the normal functioning of the stomach and intestines, affects the immune system and the functions of the nervous system, contributes to the health of hair and nails.

"Vitamin" B4 It is formed in the body from the amino acid methionine, but in insufficient quantities, therefore, its daily intake with food is necessary.

The need for "vitamin" B4 is 0.5-1 g per day.

Choline is involved in the metabolism of fats, promotes the removal of fats from the liver and the formation of a valuable phospholipid - lecithin, which improves cholesterol metabolism and reduces the development of atherosclerosis. Choline is necessary for the formation of acetylcholine, which is involved in the transmission of nerve impulses.

It promotes hematopoiesis, has a positive effect on growth processes, protects the liver from destruction by alcohol and other acute and chronic lesions.

"Vitamin" B4 improves concentration, memorization of information, activates mental activity, improves mood, helps to eliminate emotional instability.

2 elements that are also important for the good condition of hair, skin, nails are SULFUR AND SELENIUM. In our body, sulfur is found mainly in the skin (in keratin and melanin), joints, muscles, hair and nails.

Sulfur is part of the most important amino acids (methionine, cystine), hormones (insulin), a number of B vitamins and vitamin-like substances (pangamic acid and "vitamin" U).

The daily requirement for sulfur is 1 g.

It plays an important role in energy production, in blood coagulation, in the synthesis of collagen - the main protein of connective tissue and in the formation of certain enzymes.

Sulfur has an anti-allergic effect on the body, cleanses the blood, promotes brain function, stimulates cellular respiration and helps the liver secrete bile. To avoid a lack of this substance, we need to include legumes in our diet: peas, lentils or nuts: hazelnuts, almond, walnut.

Selenium refers to trace elements with a very low need.

It is known for its antioxidant properties, together with vitamin E it protects the body from free radicals. Selenium is necessary for the synthesis of thyroid hormones that regulate the body's metabolism and protects against heart disease.

Selenium has an anti-cancer effect, promotes normal cell growth, accelerates the process of resorption and healing of the dead zone of myocardial infarction, stimulates immunity. The daily requirement for selenium is 50-70 mcg.

Compared to sulfur, there is a more diverse list of products for our needs, the most affordable options are: sunflower, sesame, flax, cilantro. The champion in selenium content is Brazil nuts, 100 g contains 3485% of the daily value, but it is not on the list , since overshoot is just as bad as undershoot.

Another important trace element for hair, skin, nails is zinc, and the most important element for our thyroid gland - iodine.

The daily requirement for zinc is 10-15 mg.

Zinc is part of more than 200 enzymes that are involved in various metabolic reactions, including the synthesis and breakdown of carbohydrates, proteins, fats and nucleic acids - the main genetic material. It is an integral part of the pancreatic hormone - insulin, which regulates blood sugar levels.

It contributes to the growth and development of a person, is necessary for puberty and the continuation of offspring. It plays an important role in the formation of the skeleton, is necessary for the functioning of the immune system, has antiviral and antitoxic properties, and is involved in the fight against infectious diseases and cancer.

Zinc is necessary to maintain the normal condition of hair, nails and skin, provides the ability to feel the taste, smell. It is part of the enzyme that oxidizes and neutralizes alcohol.

Zinc has considerable antioxidant activity (like selenium, vitamins C and E) - it is part of the superoxide dismutase enzyme, which prevents the formation of aggressive reactive oxygen species. Fortunately, our favorite grains and nuts and cereals contain sufficient amounts of it, as well as greenery.

The body contains about 25 mg of iodine, of which 15 mg is in the thyroid gland, the rest is mainly concentrated in the liver, kidneys, skin, hair, nails, ovaries and prostate gland.

Usually in nature, iodine is found in organic and inorganic compounds, but it can also be in the air in a free state - with precipitation it gets back into the soil and water.

The daily requirement for an adult in iodine is 100-150 mcg

Organic iodine from seaweed is better absorbed and retained in the body longer than iodine preparations (potassium iodide, etc.)

Iodine is very important for the body - it is a necessary component of the thyroid gland, being part of its hormones (thyroxine, triiodothyronine). Hormones containing iodine stimulate growth and development, regulate energy and heat metabolism, enhance the oxidation of fats, proteins and carbohydrates.

These hormones activate the breakdown of cholesterol, are involved in the regulation of the function of the cardiovascular system, and are important for the development of the central nervous system.

Iodine is a biostimulant and immunostimulant, prevents blood clotting and the formation of blood clots.

The easiest option: eat 10 grams of seaweed to cover 166% of the daily iodine requirement.

The main vitamin for vision, Vitamin A, and beauty vitamin Vitamin E

Vitamin A includes a significant number of fat-soluble compounds, the most important of which are retinol, retinal, retinoic acid and retinol esters. Vitamin A is found only in animal products in the form of ethers. Plant foods contain orange-red pigments - provitamin A belonging to the group of carotenoids (more than 80), which are converted into Vitamin A in the walls of the small intestine of the body. Beta-carotene and lycopene have the highest vitamin activity.

The liver serves as a depot for vitamin A, where it can accumulate in significant amounts, so it may not be replenished every day.

Digestibility

In order for vitamin A or carotene to enter the bloodstream in the small intestine, it is necessary that they, however, like other fat-soluble vitamins, combine with bile. If the food at this moment contains little fat, then little bile is secreted, which leads to malabsorption and loss of up to 90 percent of carotene and vitamin A with feces.

Vitamin A performs many functions in the body: it promotes the growth and regeneration of tissues, provides elasticity to the skin and hair. It has an antioxidant effect, improves immunity, enhances the body's resistance to infections.

Vitamin A normalizes the activity of the gonads, is necessary for the formation of sperm and the development of the egg. One of the important functions of vitamin A is the prevention of night blindness - hemeralopathy (impaired twilight vision). The average daily dose of vitamin A for adults is 0.9-1.5 mg. Approximately 30% of beta-carotene is absorbed from plant foods, about half of beta-carotene passes into vitamin A. From 6 mg of carotene in the body, 1 mg of vitamin A is formed, so the conversion ratio of the amount of carotene to the amount of vitamin A is 1:6.

Fortunately, beta-carotene, even at a ratio of 6 to 1, is enough in greens and carrots, a little less in other fruits, but they can be eaten more than 100 grams.

Just like with vitamin D, it is important to know whether your body produces vitamin A on its own in the right doses. For this, you can pass the appropriate analysis. Before doing this, be sure to make sure that you eat at least 6,000 mcg of beta-carotene per day per day.

It is very rare, but it happens that after a long time receiving from the outside of ready-made Vitamin A from animal food, the body stops producing it in the right quantities, therefore, as with vitamin D, in such an extreme case, an acceptable way out is fish oil in capsules.

Vitamin E

Vitamin E is the main representative of the group of antioxidants. It has a rejuvenating effect, slowing down cell aging caused by the harmful effects of free radicals on body cells.

The vitamin E requirement for an adult is 15 mg.

The effect of vitamin E on the body can not be overestimated: it prevents aging, increases the body's defenses, delays the development of heart failure in case of damage to the heart vessels, improves the functioning of the sex and other endocrine glands, prevents the formation of blood clots, helps with impaired potency in men and threatened abortions in women , acting in conjunction with vitamin A, protects the lungs from the effects of polluted air, accelerates the healing of burns, and normalizes muscle function.

Most vitamin E is found in vegetable oils, cereals, legumes, sea buckthorn, cherries, mountain ash, green leaves of vegetables, sunflower seeds, peanuts, almonds.

Fluorine

The body contains 2-3 g of fluorine, while 96% is concentrated in bone tissue and tooth enamel. Both an excess and a lack of fluorine are unfavorable for a person.

The daily requirement of an adult for fluorine is 1.5-2 mg.

Fluorine promotes the maturation and hardening of tooth enamel, helps fight tooth decay by reducing the acid production of microorganisms that cause caries.

It is involved in the growth of the skeleton, in the healing of bone tissues in fractures. It prevents the development of senile osteoporosis, stimulates hematopoiesis and inhibits the formation of lactic acid from carbohydrates.

Fluorine, together with phosphorus (P) and calcium (Ca), provides strength to bones and teeth.

Foods richest in content

There is just as little fluorine in plant foods as in animal food, the main source of fluorine is mineral water, for example, Borjomi or Essentuki, although inorganic sources of minerals are less absorbed by the body than organic ones (or not absorbed at all), (book Paul Bragg's The Shocking Truth About Water and Salt) or use fluoride toothpaste (there are conflicting articles on this)

An acceptable plant source is walnut.

About fats

Now consider such an important component of nutrition as fats, they come in different types, and here it is important to eat exactly all types of fats, because they are contained in different sources of plant foods.

Fats are a concentrate of energy and vitality of the body helps to survive difficult times and adverse environmental conditions.

The construction of cell membranes, the synthesis of sex hormones, the absorption of vitamins A, D, E, K - these are just some of the important functions that fat performs in the human body. Fat protects our body from the cold, plays the role of a "safety cushion" for the heart, liver, kidneys during various bodily injuries, and provides energy during a long hunger strike. In addition, fat is essential for the normal functioning of our brain and nervous system.

In biochemical terms, fat molecules are acids and are divided into two main types: saturated and unsaturated. The latter are further subdivided into monounsaturated(those in which one unsaturated bond) and polyunsaturated(they have more than one unsaturated bond) see table

Special property saturated fat is that they do not lose their solid form at room temperature. Saturated fats fill the human body with energy and are actively involved in the process of building cells.

The need for saturated fatty acids is 5% of the total daily human diet.

EFA is the richest source of energy for humans. In addition, it is an indispensable component in the structure of cell membranes, as well as a participant in an important process of hormone synthesis. Only due to the presence of saturated fatty acids is the successful assimilation of vitamins A, D, E, K and many trace elements.

The correct use of saturated fatty acids improves potency, regulates and normalizes the menstrual cycle. Optimal consumption of fatty foods prolongs and improves the functioning of internal organs.

As you can see from the table, we can fill the need for saturated fats with the smallest doses of coconut oil, 1 Brazil nut, pumpkin seeds, cashews or sesame seeds. (optimal ratio of palmetic and stearic acids)

Modern dietetics indicates that in order to provide the body with sufficient energy, the amount of fat in our diet should be 30%. It is worth considering that 1 gram of fat is equal to 9 kcal. It is recommended to consume 10% saturated fats and 20% unsaturated fats. In the previous day, when we considered the balance of BJU

It is on plant nutrition, according to the recommendations of Dr. Douglas Graham, that they should be no more than 10%. In any case, this is an individual choice of each person. According to my feelings, 30% is a lot, there is a feeling of heaviness, but 10-15% is good health.

Polyunsaturated fatty acids Omega-3 is a unique source of vitality and nutrients for the body. It is Omega-3 that improves the health of the cardiovascular system and the brain. Currently, nutritionists have recorded a lack of Omega-3 in the human diet, therefore, today, increased attention is paid to the essential acids of the Omega class.

Omega-3s make the skin more elastic and elastic, even out its color, moisturize. They are excellent prevention of rashes. In addition, Omega-3 speeds up the body's metabolism, which means it helps us stay slim and beautiful.

Omega-3 polyunsaturated fatty acids are considered essential because the body is unable to synthesize them. Therefore, omega-containing products come to the aid of the body, which replenish the body's need for such substances.

The class of essential fatty acids (EFAs) Omega-3 includes substances such as alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA).

These acids are of plant and animal origin. So ALA is found in flaxseed, hemp, pumpkin seeds, walnuts, and leafy vegetables. EPA and DHA are essential acids and are made from ALA in a healthy body.(see table) From plant sources they contain blue-green algae (chlorella, spirulina)

Add algae to your diet. Edible seaweed is one of the top two sources of DHA. Look for ways to include either seaweed (nori) or kelp (undaria, kombu, or dulse) in your diet.

• From 30 grams of most edible algae, you can get 4134 milligrams of the combined DHA/EPA omega-3s.
• Algae is actually the best source of DHA, and fish contains so much natural DHA because most cold water fish feed exclusively on algae.

The WHO (World Health Organization) recommends a daily total intake of EPA and DHA of 500 to 1000 mg to prevent cardiovascular disease.

In a modern person, doctors have identified the following feature: an imbalance of Omega-3 and Omega-6 in the body is becoming massive. Moreover, most often there is an excess of SFA of the Omega-6 class with a significant lack of Omega-3. Ideally, the ratio of Omega 6 to Omega-3 in the body should be 2:1.

The daily requirement for Omega-3 is 1 to 2.5 grams per day. It depends on the state of health of the body.

This need of the body for Omega-3 can be filled in plant nutrition thanks to flax seeds. It is practically the only vegetable source of Omega-3 in the right amount for the body.

In order to determine whether your body produces the right amount of EPA and DPA from flaxseed oil, there is a special analysis - the Omega-3 index.

The scheme of action here is the same as with vitamins A and D1) we eat a sufficient amount of plant sources, in this case: flaxseed and microalgae for a long time

2) do an analysis for Omega-3

3) If it turns out that the body does not produce enough EPA and DPA,

Then we add fish oil in vegan capsules to the diet.

It is also important to know that Omega-3 is destroyed by oxygen, light and heat. Therefore, it is necessary to store vegetable oils and other omega-containing products in well-closed containers, preferably in the refrigerator. Deep-frying completely destroys the beneficial properties of unsaturated fatty acids, so for the preparation of products containing them, you must use only the most gentle methods, and even better, eat whole foods.

The ratio of omega-3 to omega-6 in the diet is not desirable to exceed values ​​greater than 1:10, but with modern nutrition it reaches 1:30. This stimulates the course of chronic inflammatory processes in the body, including in the joints, contributes to the development of atherosclerosis and other diseases.

For comparison, plant and animal sources of Omega-3

So we have considered all the necessary elements, and their plant sources. Particular attention should be paid to the bottlenecks in plant nutrition: vitamins A, D, B12, B7 (biotin) B4 (choline), iron, iodine, sulfur, selenium, zinc, as well as saturated fatty acids and Omega-3. By vitamins and minerals, the most optimal source of information, the site: http://www.intelmeal.ru/ It is very convenient to immediately sort the categories of products and leave only vegetable ones for yourself:

Fruit

Greenery

Now that you have all the information on plant sources from the tables of the program and the tables of the sites indicated above, you can focus on foods in your diet - sources of the necessary elements to solve your problems. https://health-diet.ru/diary/foodDiary

Product combination rules

Why is this article not at the very beginning? Because the most basic skill that brings the most success, in my experience, is (as I will not tire of repeating) listening to your body. Therefore, of course, you should listen to the rules, but the final decision is what your body will “say” to this or that combination. To make it easier to understand the combinations, all products are divided into categories: starches, animal proteins, fresh vegetables and greens , cooked vegetables, nuts and dried fruits, fruits (see table)

Protein - legumes: peas, beans, soybeans, lentils; mushrooms, seeds, olives, avocados.

Starch - beans, cereals (wheat, buckwheat, rice, rye, barley, oats, millet), legumes, corn, chestnut, peanuts.

Sugar - honey, grape sugar, agave nectar, raisins, dates.

Nuts are all nuts.

Fats - all vegetable oils, avocados, nuts, coconut, olives, olives, seeds, peanuts.

Fruits - all fruits and dried fruits.

Vegetables - all vegetables and herbs.

Turnip, broccoli, green corn, cucumber, sweet pepper, cabbage, Chinese cabbage, Brussels sprouts, kohlrabi, green peas, radish, pepper.

Lettuce, spinach, celery, beet leaves (green), chard, mustard, marigold, parsley, watercress, onion, chives, garlic, bamboo shoots, asparagus, sorrel, clover, nettle, watercress, asparagus, dandelion , rhubarb, sverbiga, colza, shepherd's purse, plantain, quinoa, horsetail, buds, linden flowers and leaves, birch leaves, larch needles, lungwort, young shoots, flowers, buds and leaves of peas and other legumes.

Acids - oranges, grapefruit, lemons, pineapple, sour apples, sour peaches, sour grapes, sour plums, pomegranate, sour, berries, sorrel, rhubarb, sauerkraut, larch needles.

Starchy vegetables - beets, carrots, potatoes, horseradish, parsley and celery roots, pumpkin, zucchini, eggplant, squash, cauliflower, swede Each group is characterized not only by its own environment in the stomach (alkaline, acidic or neutral), but also by the allocation of a certain type enzymes. Therefore, when we mix, for example, starch with protein, acids and alkalis begin to be simultaneously produced in the stomach, which leads to neutralizing them with each other. As a result, there is an increase in the load on the organs, rotting of food in the stomach and intestines due to incomplete assimilation, the development of pathogenic microflora, the formation of poisons and their poisoning of the body, which causes weakening of the immune system and susceptibility to disease.

Therefore, it is worth taking a little time and familiarizing yourself with the rules for the compatibility of the products that we use.

Also, for everyday practice, you can use a simplified version of compatibility. In it, the products are divided into 2 subgroups, within which the compatibility is complete in any combination.

Subgroup A:

Protein nuts such as almonds, walnuts, hazelnuts, apricot kernels, cashews and peanuts, although the latter are only loosely classified as nuts. Edible seeds such as sunflower seeds, sesame seeds, etc. Sweet and sour fruits, berries, their juices, raw herbs, vegetable oil, tomatoes, cucumbers, olives, flower pollen, etc.

Subgroup B:

Sprouted cereals, starchy nuts (coconuts, chestnuts), starchy fruits (bananas), greens, vegetable oil, olives, non-acidic vegetable juices (from carrots, beets, turnips, pumpkins, etc.).

A little honey can be added to dishes consisting of components of subgroups A and B, if there are sour or sweet-sour fruits in subgroup A, and germinated cereals in subgroup B. Honey goes well with any fruit, except for starchy ones - it is somewhat worse with them; starches don't mix well with sugars. Sprouted cereals have a self-digestion system, and therefore honey can be added.

10 rules for combining products according to Herbert Shelton (a famous American hygienist who has been treating people with fasting for many years in his clinic:

Do not mix with each other:

1. proteins with carbohydrates
2. acids with starch
3. proteins with proteins
4. fats with proteins
5. acids with proteins
6. proteins with sugars
7. fats with sugars
8. starch with sugars
9. starch with starch
10. fats with fats

1. Do not mix proteins with carbohydrates.

Perhaps the most important rule of separate nutrition. It is known that the digestion of starch and protein occurs in opposite environments: starch requires an alkaline environment, and protein requires an acidic one. When mixed, these media neutralize each other. A clear example for a person is nature, you will not see such a mixing of food in nature. Animals tend to eat one type of food at a time. Birds peck at insects at one time of the day and grain at another.

2. Do not mix acids with starch.

Do not mix starch and acid. By starch we mean products such as bananas, cereals, corn, and by acids we mean sour fruits and berries, as well as tomatoes. Why don't starch and acid mix? The fact is that most of the starch is digested in the mouth under the action of ptyalin. However, all physiologists agree that acids, even weak ones, destroy ptyalin. The amount of acid contained in sour fruits, berries, tomatoes is enough to destroy the ptyalin of saliva and stop or greatly hinder the digestion of starch.

Examples of bad combinations:

Tomatoes with cereals
bananas with oranges

Oranges are very acidic, and bananas, even when ripe, contain starch. Bananas go best with less acidic fruits like sweet apples, mangoes, etc.

3. Only one protein should be eaten at a time.

Proteins of different composition and type require different digestive juices, so you need to follow the rule - one protein at a time.

One objection has been raised to this rule, which is that different proteins vary so much in their amino acid content (and the body requires sufficient amounts of some of them) that it is necessary to consume more than one protein in order to ensure an adequate supply of all the "essential" amino acids. But in view of the fact that most people eat more than once a day, and protein is found in almost every food we eat, this objection is unfounded.

4. Don't mix fats with proteins.

Fat inhibits the action of the gastric glands, the presence of oil in the stomach delays the secretion of juice released for the next meal, otherwise easily digestible.

However, it is well known that an abundance of green vegetables, especially raw ones, counteracts the inhibitory effect of fats, so if you consume fat with proteins, you can eliminate its inhibitory effect on protein digestion by eating plenty of green vegetables with it.

5. Do not mix acids with proteins.

Because pepsin, which is essential for protein digestion, is active only in an acidic environment, many believe that taking acid with food helps digestion. However, medicinal and fruit acids upset gastric digestion by destroying pepsin or slowing down its release. Gastric juice is not secreted in the presence of acid in the mouth and stomach, resulting in putrefaction.

Lemon juice, vinegar or other acid used in salads or added as a seasoning, as well as eaten with protein foods, seriously impairs the digestion of proteins.

Although nuts do not make an ideal combination with sour fruits, we can, however, make an exception to the above rule. Acids do not delay the digestion of nuts because these foods contain enough fat to slow gastric secretion for a longer time than acids do.

6. Don't mix proteins with sugars.

All sugars are sweet fruits, honey, etc. - have an inhibitory effect on the secretion of gastric juice and on the mobility of the stomach.

Sugars are not digested in the mouth and in the stomach. They are absorbed in the intestines. If they are eaten separately, they do not stay in the stomach for a long time, but quickly pass into the intestines. But when they are eaten with other foods, proteins or starches, they stay in the stomach for a long time, waiting for the other food to be digested. Thus, while waiting for the complete digestion of protein and starch, they undergo fermentation.

7. Don't mix fats with sugars.

Fats, like proteins, when combined with sugar, promote fermentation. There is some exception. Some authors allow the combination of sour fruits, such as orange or pineapple, with nuts or avocados. Since there is not much sugar in them, and the acidity of fruits contributes to the digestion of fats.

Examples of unsuccessful combination of fat and sugar:

Dates with nuts
avocado with sweet fruits
fruit salad with coconut.

8. Don't mix starch with sugars.

The digestion of starch usually begins in the mouth and continues under appropriate conditions for some time in the stomach. Sugars are not digested either in the mouth or in the stomach, but only in the small intestine. When sugars are consumed individually, they move quickly from the stomach to the intestines. When sugars are consumed with other food, they stay in the stomach for a while, waiting for the other food to be digested. Since they tend to ferment very quickly in the heat and moisture that exists in the stomach, this type of feeding almost guarantees fermentation.

9. Only one starch should be eaten at a time.

When using two types of starch at once, one of them will not be absorbed, which will cause fermentation and an increase in the acidity of gastric juice.

10. Don't mix fats with fats.

Even foods that are similar in composition can interfere with their own absorption. Do not mix different types of fatty foods at the same time.

Fatty foods are difficult to digest. When different types of fats are combined in one meal, digestion slows down significantly. Examples of such a combination are:

Nuts with avocado
nuts with vegetable oil,
coconut with avocado
coconut with nuts.

According to the experienced raw foodist Frederick Patent, from this not too short list, only three fundamental rules can be distinguished, the observance of which will already lead to an excellent result. These include:

1. do not mix sugar with fat;
2. do not mix acid with starch;
3. do not mix different types of fats.

Even with these three rules, you can avoid most of the digestive problems that are typical for raw food beginners.

Some product groups, as well as individual products, should be given special attention for compatibility.

Legumes

These are beans, beans, soybeans, peas, lentils, etc. Features of the compatibility of legumes with other products are explained by their dual nature. As starches, they go well with fats, especially vegetable oils that are easy to digest, and as a source of vegetable protein, they are good with greens and starchy vegetables.

A good combination of chickpeas and beets: chickpeas are rich in vitamin B6, which helps absorb magnesium from beets.

Eat foods in the following order:

Sour fruits - sweet fruits - vegetables and herbs - potatoes - cereals, pasta and bread - nuts - proteins

Digestion time of the main products:

⦁ Very fast (15-40 minutes): water, melons, fruits, fruit and vegetable juice.

⦁ Quick (1-1.5 hours): raw vegetables, salads without oil, vegetable puree soup.

⦁ Medium (1.5 - 2.5 hours): steamed non-starchy vegetables, light starches (eg potatoes), legumes, cereals.

⦁ Slow (2-3 hours): bread, pasta, vegetable oil, nuts.

⦁ Slow (3-4 hours): animal protein.

⦁ Extremely slow (8 hours): a hodgepodge of foods from different food groups.

Digestion needs rest to function properly. The interval between meals should be 2.5-4 hours - depending on what you ate last. During this time, food is digested and passes to the next section of the digestive tract. If you have a bite earlier, then a mess is formed in the stomach again.

So, after a protein meal, wait at least 3 hours, and after a salad, you can eat after 2 hours. Again, listen to your body and only eat when you are truly hungry.

Once a week, arrange a fasting day for yourself, eating only one type of food. For example, only fruits, only vegetables, or green juices. It is advisable to do this even if you are not overweight.