Vegan Diet Plan - Easy Vegan Recipes
This Section is dedicated to Vegan Diet Plan and to easy vegan recipes.
The vegan term was coined by Donald Watson, who in 1944 founded the Vegan Society in London. Donald Watson was born September 2, 1910 and died November 16, 2005 at the age of 95 years.
He became vegetarian in 1924, ie since he was 14 years, and then switched to vegan about 20 years later, so it was a vegetarian for 81 years and vegan for 61.
The vegan food, contains no animal products: not only meat and fish but even eggs, milk, dairy products, cheese, honey, etc..
Those who support the vegan diet also consider this diet very healthy, since humans are anatomically frugivore, but they have become accustomed to food of animal origin necessary for survival in the absence of suitable foods .
Supporters of this diet also claim that vegan means less impact on the resources of our planet. It means less energy, water, pesticides, pollutants, drugs. It Means less need for land and less deforestation.
Vegans consume large variety of plant products and sea vegetables, fruits, cereals (everyone, not just pasta and rice!), oil seeds, dried fruits, seaweeds
But, what is about calcium?
Vegans claim that a varied and balanced vegan diet plan will cover their needs for calcium.
A mineral water rich in calcium, broccoli or cabbage (and more generally all cruciferous) almonds and sesame seeds, vegetables, combined with exercise and sunlight, are a reliable sources to satisfy their needs for calcium.
Basically, both vegans and vegetarians should base their diet on plenty of fruits and vegetables (both cooked and raw) and whole grains.
Veggie burgers and processed and packaged foods must be consumed in moderation limiting those rich in sodium and saturated fat (biscuits, snacks, some veggie burgers, etc...)
Vegans do not have to follow special rules for a properly balanced nutrition, but some more specific advice can be given. They should abound with legumes since they provide protein and iron, associated in the same meal to foods high in vitamin C (such as fruit) to maximize the absorption of iron.
You should also include in your vegan diet plan moderate amountst of seeds and nuts (pistachios, almonds, pumpkin seeds, walnuts) since they are rich in zinc and iron. In particular, nuts, according to some studies, would be able to reduce the incidence of cardiovascular disease.
You should also reduce the intake of sugar and sweets. Finally, it is essential to incorporate in your vegan diet plan a reliable source of vitamin B12.
The only realistically conceivable deficiency is iron. In this case, you should increase your intake of vegetables, broccoli, cabbage, bread and other starchy foods, preferably whole leavened with yeast without chemicals.
However, to increase the assimilated iron, is necessary to consume in the same meal foods containing this mineral, foods rich in vitamin C and other acids contained in fruits (such as citric acid).
It is also preferable to avoid eating in the same meal the dairy calcium since it limits the absorption of iron, and also is a good choice to avoid coffee, tea, chocolate and wine because of the tannins they contain. Obviously these are simply recommendations to be followed flexibly.
The American Dietetic Association say that a properly balanced vegan diet plan is healthful, nutritionally adequate and it contributes to prevent and treat certain diseases.
The good vegan diet plan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence.
Vegan diets offer a number of nutritional benefits, including reduced content of saturated fatty acids, cholesterol and animal protein, and higher content of carbohydrates, fiber, magnesium, potassium, folate and antioxidants such as vitamins C and E and phytochemicals.
If you normally do not eat as a vegan does, you can follow a vegan diet for a limited amount of time in order to detox your body. Vegan diet is full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products that have a key role in every detoxification program.
Easy Vegan Recipes: eating vegan is convenient from an economic standpoint, since you save about 25% compared to the omnivorous diet, which is no small thing!
Vegan Food Pyramid: there are lots of amazing vegetarian/vegan possibilities.
Vegan Cheese: you can make a a really tasty cheese.
Vegan Desserts: my selection of delicious vegan desserts.
Vegan Snacks: make sure the snacks and small meals you eat are packed with nutrition and are fun and easy to eat.
Vegan Weight Loss: a vegan weight loss diet taken as fixed over the years, usually include products like seitan (wheat gluten), tofu and other soy products, however important from nutritional point of view.
Raw Vegan Diet: a raw vegan diet causes a decrease in bacterial enzymes and certain toxins that have been shown to contribute to colon cancer risk.
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This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services. If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.
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