Schedule your day with high protein vegan food
Vegans are similar to vegetarians, in that they don’t eat meat, poultry or fish. In addition to these, vegans also do not eat or use other animal products like dairy, eggs, honey, fur, leather, wool, silk, soaps or cosmetics that come from animal products.
You may have chosen to be a vegan for ethical, health or environmental reasons. Some vegans do not wish to promote the meat industry by consuming dairy products and eggs. Others may avoid these foods because of the conditions in the farms or companies where these animals are raised.
You may have chosen the vegan lifestyle to promote a caring, more humane world. You might want to do your best for animals, without judging others.
Veganism is one of the varieties of radical vegetarianism that involves excluding meat and animal products, including eggs and dairy products, from the menu.
Veganism, or vegan diet, is strict vegetarianism. Despite this, lovers of the vegan diet are not only environmentalists or people who want to lead a healthy lifestyle, but also those who want to lose weight or improve their health. Indeed, the vegan diet helps fight many diseases, especially so-called civilization-related, and contributes to weight loss. Unfortunately, there is no defect; therefore, it is not intended for everyone.
Veganism is a very specific and different lifestyle. Vegans are people who, in their lives, not only use a slimming vegan diet but often also lead a specific lifestyle. The basic principle guided by people who use veganism is to eliminate products of animal origin not only from the food but also their entire environment.
A vegan diet reduces the risk of obesity, hypertension, cardiovascular disease, diabetes (type II), cancer (including colon, nipple, and lung), cholelithiasis or gallstones and gallbladder, constipation, hemorrhoids, and tooth decay.
Unfortunately, when it is incorrectly composed, it can lead to energy deficiencies, as well as many nutrients: protein, vitamin B12, vitamin D, calcium, iron, and zinc. Residues of plant protection products and fertilizers also pose a threat. A poorly balanced vegan diet increases the risk of anemia, rickets, osteomalacia and osteoporosis, protein malnutrition, the thyroid will, neurological disorders, menstrual disorders, diarrhea (as a result of excess dietary fiber), and in children, in extreme cases, can lead to physical underdevelopment and mental.
You don’t need meat or other animal products to stay healthy. By switching to a plant-based diet, you’ll probably be able to enjoy better health than most of your friends. But throwing a pork chop off the plate and replacing it with an additional portion of potatoes is not enough.
The vegan diet is based on five basic food groups:
- whole grains
- nuts seeds
And that’s all. Whole grains ensure min. B group vitamins, and in combination with legumes, an essential set of amino acids. Vegetables are a treasury of vitamins, minerals, and antioxidants, and fruits are a concentrated source of energy and vitamins. Nuts are not only high-quality vegetable fats and protein but also a source of min. Iron, copper, or zinc.
By incorporating ingredients from all of the above five food groups into your daily diet, you provide your body with everything you need.
Vegetables are another mandatory component of a balanced diet. Let’s eat as much as possible, choose different varieties and colors, eat seasonal and local products, but also reach for frozen food. Let’s eat raw; let’s eat cooked. Particular attention should be paid to green vegetables – lettuce, kale, broccoli, Brussels sprouts, etc. Add vegetables to lunch, dinner, breakfast, eat at will!
Remember also about nuts — choice of ground, Italian, Brazilian, pine, etc. Also, eat pumpkin, sunflower, and almond seeds. Nuts and seeds are not only an excellent source of protein but also minerals and vitamins. Due to the high-fat content, it is worth eating them in moderation.
What about fruit? You don’t have to buy the most expensive exotic products. Instead of eating one apple each day, some people prefer to swallow fiber tablets. Apples, bananas, tangerines, kiwi, oranges, pears, nectarines, apricots – the choice is growing. Do not forget about dried fruit (especially if you take part in rigorous sporting activities like trekking in Nepal).
Veganism involves eating only products of plant origin. At the base of the vegan food, the pyramid is cereal-based products such as wheat, rice, rye, millet, oats, and fruit and vegetables. The middle level of the pyramid consists of legumes, nuts, mushrooms, oilseeds (linseed, sunflower, sesame and pumpkin seeds), and seaweed. In this group, you can also find substitutes for cow’s or goat’s milk, i.e., vegetable milk – usually soy or rice, as well as cheese that can be replaced by tofu (cottage cheese obtained from soymilk). These products should be eaten in moderation. At the top of the pyramid are products whose consumption should be limited (but not ruled out!), I.e., sugar, honey (if someone thinks that this is not a product of animal origin), coffee and tea.
The elimination of meat reduces the amount of saturated fatty acids and cholesterol provided in food. These components are the leading cause of atherosclerosis and cardiovascular diseases. A diet rich in wholegrain cereals, fruits, and vegetables provides you with an adequate intake of dietary fiber, which reduces the risk of atherosclerosis, diabetes, cancer, obesity, and prevents constipation. In addition, eating foods rich in antioxidant vitamins and minerals improves skin, hair, and nails.
While it used to be said that animal protein is essential to keep the human organism healthy, this claim is now outdated. Because many plants, but also algae contain high-quality protein and essential fatty acids, which make animal products in the diet superfluous. In a purely herbal but balanced and varied diet, it comes to no deficiency symptoms. The vegan diet does not make you sick but is a benefit to your well-being. Vegan whole foods are nutritious, wholesome, and can be used by the body. The ingredients of whole vegan foods come from organic farming, so they are not contaminated with pollutants such as herbicides or insecticides. Bio products for the vegan diet can now be purchased nationwide in organic and farm shops or supermarkets. There are no more bottlenecks in obtaining healthy, purely plant-based foods today.
What can be the effects of a vegan diet? A skillfully used vegan diet reduces the risk of such diseases and symptoms as:
- cardiovascular disease,
- type 2 diabetes
- some cancerous (including colon, nipple, and lung),
- gallstones and gallbladder,
Vegans who eat a full diet often describe increased performance and vitality, and they also have a positive influence on mood. It has been proven that too much animal protein and fat cause health problems such as obesity, hypertension, cardiovascular, and metabolic problems. A purely herbal, balanced diet, on the other hand, should support health and also help with healthy weight loss.