Vegetarians do not eat meats that have animal origin. The vegans, besides being vegetarians, are against the use of any product or animal - derived. They do not use ingredients and items such as eggs, honey, dairy, fur, wool, silk, cosmetics and soaps obtained from animal suffering.
Why Veganism?
People decide to go vegan for health, environmental, and / or ethical reasons. For example, some vegans feel that you promote the meat industry by consuming eggs and dairy products. That is, once dairy cows or laying hens stop producing, they are often sold as meat. And since male calves do not produce milk, they are usually raised for consumption or other products. Some people avoid these items due to the conditions associated with their production.
Many vegans choose this lifestyle to promote a more humane and caring world. They are not perfect, but they believe they take responsibility for trying to do their best for a just world.
Vegan Nutrition
The key to a nutritionally healthy vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, lots of green leafy vegetables, whole grain products, nuts, seeds, and legumes.
Protein
As long as the right calories are ingested, it is easy to meet protein requirements on a vegan diet. It is not necessary to plan or combine proteins strictly. The key is to eat a varied diet
Almost all foods except alcohol, sugar, and fat provide some protein. The sources of protein in the vegan diet include: Lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale ...
To meet calorie and nutrient needs, nutritional foods must be added to the menu.
Grease
Vegan diets are free of cholesterol and generally low in saturated fat. Therefore, the vegan diet makes it easy to comply with the recommendations given to reduce the risk of major chronic diseases. Some of the high-fat ingredients that should not be used too much are: nuts, margarine, oils, nut butters, seed butters, coconut and avocado.
Vitamin D
Vitamin D is not found in the vegan diet, but humans synthesize it by exposing ourselves to sunlight. In adults, approximately 15 minutes of sun is recommended on the hands and face 3 times a week. Other food sources that contain vitamin D are soy milk fortified with vitamin D and rice milk.
Calcium
Calcium is a necessary element for good bone health. We find it in dark green foods, tofu made with calcium sulfate, calcium-fortified soy milk, almonds, orange juice, and other foods consumed by vegans. Vegans should eat foods rich in calcium and / or use a calcium supplement. The recommended calcium intake for adults ages 19 to 50 is 1,000 milligrams a day.
Zinc
Vegan diets can provide zinc at levels close to or even higher than recommended. Zinc is found in grains, legumes, and nuts.
Iron
Dried beans and dark green leafy vegetables are excellent sources of iron compared to meat. Iron is better absorbed by the body by eating foods that contain vitamin C to supplement iron-rich foods.
Iron sources include: Soybeans, lentils, black molasses, beans, chickpeas, peas, chard, black beans, prune juice, beets, raisins, watermelon, kale ...
Omega-3 fatty acids
In order to maximize the production of DHA and EPA (omega-3 fatty acids), vegans should include good sources of alpha-linolenic acid in their diets such as flaxseed, flaxseed oil, canola oil, tofu, soybeans and walnuts.
B12 vitamin
The requirement for vitamin B12 is very low. Non-animal sources include T6635 Nutritional Yeast also known as Vegetarian Support Formula. It is important that both pregnant and lactating women, infants and children have reliable sources of vitamin B12 in their diets.
Common Vegan Meals
Oatmeal, stir fry vegetables, cereals, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad ingredients such as chickpeas and three bean salad, dates, apples, macaroni, smoothies Fruit, Popcorn, Spaghetti, Vegetarian Baked Beans, Guacamole, Chili ...
Lung health is vital for a person’s overall health. The lungs are self-cleaning organs that will begin to heal themselves once their exposure to pollutants stops, for example, when someone quits smoking. After the lungs have had exposure to pollution, such as cigarette smoke, a person’s chest may feel full, congested, or inflamed. Mucus gathers in the lungs to catch microbes and pathogens, which contributes to this feeling of heaviness.
