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| node: | Zlad dobré ránko tak nech sa paci studuj |
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| created: | 19.01.2010 - 13:28:13 |
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Nejde o to že či vieme alebo nevieme nahradiť JASNÉ že vieme ... ale za akú cenu a hlavne ako. A vďaka čomu si tuto cestu mozes vybrat.
V spojených štátoch sa vyjadrila ADA (american dietetic association) nasledovne!!
!!!!VHODNE plánovaná vegetariánska strava!!! vrátane vegánov je zdravá, výživne adekvátna a má pozitívny účinok na ľudské zdravie a môže byť vhodnou prevenciou proti vybraným chorobám.
Čo to znamená? Ak už ste vegetariáni alebo uvažujete o tom že sa stanete vegetariánmi ste na dobrej ceste. V obchodoch máme „vďaka svetovému hospodárstvu, otvorenej ekonomike a možno aj preto že 70% ľudstva žije za menej ako 1€ na ďeň“ viac tovaru a variability ako kedykoľvek predtým.
Najdôležitejším krokom k tomu aby ste sa stali Vegetariánom je vzdelať sa v tomto smere!!!. Aj podľa ADA „aj podľa každého odborníka na výživu“ je dôležité stravu kontrolovať a získať vhodné stravovacie návyky. Vyradením istého okruhu jedál z jedálnička bez náhrady nie je správnym krokom.
Sa mi to nechce cele prekladať, ale pači sa ... o tomto som písal a stále si myslím že otázka či o Fernete bola minimalne úsmevná.
Vegetarians have to be careful to include the following key nutrients that may be lacking in a vegetarian diet:
• iron
• calcium
• protein
• vitamin D
• vitamin B12
• zinc
If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you'll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.
Iron
Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better. Teda kombinovať a správne kombinovať ... čo s čím a kedy ... TO JE UVEDOMELÝ Vegetarián.
Girls need to be particularly concerned about getting adequate iron because some iron is lost during menstruation. Some girls who are vegetarians may not get adequate iron from vegetable sources and they may require a daily supplement. Check with your doctor about your own iron needs.
Calcium
Milk and yogurt are tops if you're eating dairy products — although vegetarians will want to look for yogurt that does not contain the meat by-product gelatin. Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are also excellent ways for vegetarians (and vegans) to get calcium. Remember that as a teen you're building up your bones for the rest of your life.
Because women have a greater risk for getting osteoporosis (weak bones) as adults, it's particularly important for girls to make sure they get enough calcium. Again, taking a supplement may be necessary to ensure this.
Vitamin D
People need vitamin D to get calcium into our bones. Your body manufactures vitamin D when your skin is exposed to sunlight. Cow's milk is top on the list for food sources of this vitamin. Vegans can try fortified soy milk and fortified breakfast cereals. Some people may need a supplement that includes vitamin D, especially during the winter months. Everyone should have some exposure to the sun to help the body produce vitamin D.
Protein
Some people believe that vegetarians must combine incomplete plant proteins in one meal — like red beans and rice — to make the type of complete proteins found in meat. We now know that it's not that complicated. Current recommendations are that vegetarians eat a wide variety of foods during the course of a day. Eggs and dairy products are good sources of protein, but also try nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein your body needs.
Vitamin B12
B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin. It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.
Zinc
If you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.
Fat, Calories, and Fiber
In addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat. Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.
Some vegetarians (especially vegans) may not get enough omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs. Some products, such as soy milk and breakfast bars, are fortified with Docosahexaenoic acid (DHA), an omega-3 fatty acid.
Diets that are high in fiber tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong. It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.
And, remember to take a daily standard multivitamin, just in case you miss getting enough vitamins or minerals that day.
NO a ešte pár vecí na záver ...
Soy products are rich in micronutrients called phytoestrogens, which mimic the impact of the female sex hormone oestrogen.
There is some evidence that they may protect the brains of younger and middle-aged people from damage - but their effect on the ageing brain is less clear.
The latest study suggests phytoestrogens - in high quantity - may actually heighten the risk of dementia.
Toto su len také bláboly BBC, ale … bližšie na
http://en.wikipedia.org/wiki/Phytoestrogens
A možno by mohlo byť zaujimavé si prečítať hlavne pre tých kt. si MYSLIA že mäso spôsobuje vojny.... myslim že oveľa správnejšie je povedať že vojny spôsobuje človek a hlavne jeho LAKOMOSŤ a pachtenie sa za bohatstvom, ako napríklad
http://www.monthlyreview.org/090615howard.php
Kde sa dočítate že pestovatelia sóje používajú rôzne nie zdraviu najprospešnejšie látky na jej produkciu nehovoriac o dopadoch na životné prostredie.
Vylúčenie jedného extrému druhým je prirodzené no NEZODPOVEDNÉ. Možno že rozšíriť si obzory aj v tomto smere nie je na škodu.
V spojených štátoch sa vyjadrila ADA (american dietetic association) nasledovne!!
!!!!VHODNE plánovaná vegetariánska strava!!! vrátane vegánov je zdravá, výživne adekvátna a má pozitívny účinok na ľudské zdravie a môže byť vhodnou prevenciou proti vybraným chorobám.
Čo to znamená? Ak už ste vegetariáni alebo uvažujete o tom že sa stanete vegetariánmi ste na dobrej ceste. V obchodoch máme „vďaka svetovému hospodárstvu, otvorenej ekonomike a možno aj preto že 70% ľudstva žije za menej ako 1€ na ďeň“ viac tovaru a variability ako kedykoľvek predtým.
Najdôležitejším krokom k tomu aby ste sa stali Vegetariánom je vzdelať sa v tomto smere!!!. Aj podľa ADA „aj podľa každého odborníka na výživu“ je dôležité stravu kontrolovať a získať vhodné stravovacie návyky. Vyradením istého okruhu jedál z jedálnička bez náhrady nie je správnym krokom.
Sa mi to nechce cele prekladať, ale pači sa ... o tomto som písal a stále si myslím že otázka či o Fernete bola minimalne úsmevná.
Vegetarians have to be careful to include the following key nutrients that may be lacking in a vegetarian diet:
• iron
• calcium
• protein
• vitamin D
• vitamin B12
• zinc
If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you'll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.
Iron
Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better. Teda kombinovať a správne kombinovať ... čo s čím a kedy ... TO JE UVEDOMELÝ Vegetarián.
Girls need to be particularly concerned about getting adequate iron because some iron is lost during menstruation. Some girls who are vegetarians may not get adequate iron from vegetable sources and they may require a daily supplement. Check with your doctor about your own iron needs.
Calcium
Milk and yogurt are tops if you're eating dairy products — although vegetarians will want to look for yogurt that does not contain the meat by-product gelatin. Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are also excellent ways for vegetarians (and vegans) to get calcium. Remember that as a teen you're building up your bones for the rest of your life.
Because women have a greater risk for getting osteoporosis (weak bones) as adults, it's particularly important for girls to make sure they get enough calcium. Again, taking a supplement may be necessary to ensure this.
Vitamin D
People need vitamin D to get calcium into our bones. Your body manufactures vitamin D when your skin is exposed to sunlight. Cow's milk is top on the list for food sources of this vitamin. Vegans can try fortified soy milk and fortified breakfast cereals. Some people may need a supplement that includes vitamin D, especially during the winter months. Everyone should have some exposure to the sun to help the body produce vitamin D.
Protein
Some people believe that vegetarians must combine incomplete plant proteins in one meal — like red beans and rice — to make the type of complete proteins found in meat. We now know that it's not that complicated. Current recommendations are that vegetarians eat a wide variety of foods during the course of a day. Eggs and dairy products are good sources of protein, but also try nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein your body needs.
Vitamin B12
B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin. It's hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.
Zinc
If you're not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.
Fat, Calories, and Fiber
In addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat. Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.
Some vegetarians (especially vegans) may not get enough omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs. Some products, such as soy milk and breakfast bars, are fortified with Docosahexaenoic acid (DHA), an omega-3 fatty acid.
Diets that are high in fiber tend to be more filling, and as a result strict vegetarians may feel full before they've eaten enough calories to keep their bodies healthy and strong. It's a good idea to let your doctor know that you're a vegetarian so that he or she can keep on eye on your growth and make sure you're still getting adequate amounts of calories and fat.
And, remember to take a daily standard multivitamin, just in case you miss getting enough vitamins or minerals that day.
NO a ešte pár vecí na záver ...
Soy products are rich in micronutrients called phytoestrogens, which mimic the impact of the female sex hormone oestrogen.
There is some evidence that they may protect the brains of younger and middle-aged people from damage - but their effect on the ageing brain is less clear.
The latest study suggests phytoestrogens - in high quantity - may actually heighten the risk of dementia.
Toto su len také bláboly BBC, ale … bližšie na
http://en.wikipedia.org/wiki/Phytoestrogens
A možno by mohlo byť zaujimavé si prečítať hlavne pre tých kt. si MYSLIA že mäso spôsobuje vojny.... myslim že oveľa správnejšie je povedať že vojny spôsobuje človek a hlavne jeho LAKOMOSŤ a pachtenie sa za bohatstvom, ako napríklad
http://www.monthlyreview.org/090615howard.php
Kde sa dočítate že pestovatelia sóje používajú rôzne nie zdraviu najprospešnejšie látky na jej produkciu nehovoriac o dopadoch na životné prostredie.
Vylúčenie jedného extrému druhým je prirodzené no NEZODPOVEDNÉ. Možno že rozšíriť si obzory aj v tomto smere nie je na škodu.