Thursday, June 9, 2011

Vegetarian diet - Protein?


Littlediet continues with the topic of vegetarian diet. When we develop vegetarian diet in our daily life, we directly practice a healthier eating habit. As known, vegetarian diet can increase vegetables, legumes, nuts and fruits consumption and reduce meats intake. Meats especially red meats (beef, lamb, pork) contain high saturated fat and cholesterol (for skin part, fatty part, internal organs (liver, heart)). Meats will make our blood more acidity while plant sources of foods make our blood alkaline. Our body needs a neutral condition for optimal organ function. When we reduce those harmful substance intake and replace with healthier green foods, those healthy foods will acts as a cleaner to help us detoxify those harmful substances and alkaline blood stream in our body. Thus, well balanced vegetarian diet is appropriate for all stages of life.
Vegetarian diets have been described as being deficient in several nutrients including protein, iron and others nutrient. Therefore we should include as complete as possible for type Amino acids (protein) in our daily meal. Unless we plan carefully, else vegetarian diet may be nutritional inadequate. Plant sources of protein include legumes (soybeans; peanut; beans (pinto, navy, baked beans, red beans, mung beans, kidney bean), and peas (blackeye, chickpea), grains, nuts and seeds. Plant sources of protein differ from animal sources such as meat, milk, and eggs in that most plant sources are not complete proteins. A complete protein is one that contains all the essential Amino acids (EAA) in sufficient amount for growth and maintenance tissue support. Those EAA is unable to be produced by our body but is needed in our body. Therefore, a vegetarian who doesn't plan his/her meal right may end up suffering from low level of one or more essential amino acids. Well, you don't really need complete proteins all in the same meal, simply make sure you eat a variety of protein sources throughout the day, from nuts to seeds, to rice and grains. Another option is to get some soy into vegetarian diet because it offers a complete protein. To vegetarian, take note of diet planning!

素食可以增加摄取蔬菜,豆类,坚果和水果;同时减少肉类摄取。红肉(牛肉,羊肉,猪肉)含有饱和脂肪和胆固醇(尤其皮,脂肪部分和内脏。过多的肉类摄取会使我们的血液酸度过高,反而植物性食含碱性能使身体得以维持中性。我们的身体需要较为中性的情况以达到最佳的器官功能。当我们减少这些有害物质的摄入和增加健康食物,这些含碱性的食物可帮助我们的身体排出有害物质和保持血液的中性性质。当我们食用素食,我们应该尽可能地摄取所有类型(蛋白质)的氨基酸在我们的日常膳食中。植物蛋白质来源包括黄豆,花生,豆类(扁豆,红豆,绿豆),豌豆,谷类,坚果和种子。植物来源的蛋白质不同于动物来源,如肉类,牛奶,鸡蛋。大多数植物源是不完整的蛋白质。一个完整的蛋白质是可增长和维护组织含有所需的氨基酸。食用足够的氨基酸才可完全可以得到充足的营养。所以,请确保你在一天的蛋白质来源,坚果种子至大米和谷物。另一种选择是黄,因为它提供了一个完整的蛋白质。
因此,别犹豫了,好好地培养食用蔬果类的习惯,你将能够得到一个健康的身体和支持爱护环境吧!

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