Jelena Dimitrijevič, a certified nutritionist and holistic consultant for a healthy plant-based diet, believes that the world is slowly changing and that we must be aware that we are the ones who determine the speed of these changes. Our personal decisions, as well as our diet, have a very strong impact on health and life on this planet. He says that if we care at least a little for a better life in the here and now and the future of our children and future generations, we will look into ours today. plate and consciously decided it was time to take a step forward.
Please explain to us first the difference between vegetarian and vegan diet ...
Vegan is a way of life and not just a way of eating that tends to exclude (as far as possible and feasible) all forms of cruelty and the exploitation of animals for food, clothing and other purposes. Vegan i does not consume meat, milk, eggs, fish, honey or any food of animal origin. Vegetarians, unlike vegans , and consume milk and dairy products, eggs, or both.
Many experts argue that we should not give up certain foods and that we should eat everything little by little, but on the other hand, there are quite a few athletes who, despite veganism, achieve excellent results. What do you think about that?
Experts advocating omnivores are clearly not educated enough and do not follow the modern research of reputable international food organizations, which have long advocated a completely plant-based diet. (AND (Academy of Nucrition and Dieretlcs), DC (Dietitians of Canada), NHMRC (Australian National Healch and Medical Research Council), BDA (British Dietetic Association), BNF (British Nucrition Foundation)), as it is linked to reduction of many chronic diseases (cardiovascular diseases, type 2 diabetes, cancer, obesity ... ). According to their findings, which are clearly shown in practice, the vegan diet is suitable for people at all stages of life, including infants, children, teenagers, pregnant women, nursing mothers and athletes. Of course, I am talking about a healthy and wholesome plant-based diet, which is based on a sufficient and properly combined intake of fruits, vegetables, cereals, legumes, seeds and nuts and is adapted to each individual according to age, health and activity.
When someone opts for a vegan diet, where do they usually have the most problems? Insist on a decision, perhaps in composing a menu, to start eating too monotonously?
The first problem I personally notice in people who want to make a change and start eating more plant-based is how to get used to new flavors that are primary and without the stimulating effect that is otherwise present in foods of animal origin and causes addiction (animal fats, opiate effect on the body when eating meat, cazornorhni in milk and dairy products, which also act as opiates, etc.). Although there is a lot of literature, recipes and information on the market, many people do not find themselves in the best position and are therefore convinced that this way of eating is not suitable for them. For this reason, it is important to be well informed, to attend a workshop, to consult a plant nutritionist who can help us with the composition of menus and food choices, and to insist on a wholesome plant-based diet for a longer period of time. get used to new tastes. This is a process that only takes a few weeks.
Are vegans usually all slim or can anyone also gain weight with such a diet?
A lean physique can be the result of rasrlinojedsrva, but only if we eat a wholesome plant-based diet, with little or no processed food. A vegetable meal can also be baked potatoes and vegan burger and dessert made from white flour, sugar and processed vegetable fats, but this does not mean that it is a healthy food that will give us a slim figure. Because of this, of course, they also exist vegan , who have problems with being overweight because they eat a huge amount of processed carbohydrates and fats, which can also cause health problems.
Many believe that it is a lack of calcium, zinc, iron, iodine, lysine, vitamins D, B12, B2 ... How should vegans make sure they get enough of all this?
Properly composed and varied plant menu, which will include whole grains (preferably only for breakfast or in smaller quantities also for lunch), legumes (for lunch and smaller quantities for dinner), fruit (only as a stand-alone meal or snack in the morning), vegetables (almost at every meal) nuts (alone or with vegetables, in smaller quantities), seeds, sprouts, microgreens, lots of green leafy vegetables (partly also as freshly squeezed vegetable juices), will satisfy all the necessary nutrients except vitamin B 12, which must be added in the form of a dietary supplement. The soil is robbed due to aggressive agriculture (this also adds vitamin B12 to food), we live in a sterile environment, we are not in contact with the soil, we wash and disinfect food, we have problems with digestion and metabolism and therefore do not get enough vitamin B12.
Of course, other deficiencies can also occur (especially vitamin D3, omega 3, iodine, iron and zinc deficiencies can occur). Processed foods, high sugar, salt, stress, pollution, medication, lack of sleep and exercise, insufficient exposure to sunlight are factors that can lead to certain deficits regardless of diet. Protein deficiency is very rare (occurs only when we do not consume enough calories, if we suffer from anorexia and bulimia, or if we have metabolic disorders). Calcium deficiency, which is often attributed vegan , is more typical for omnivores, as the strong acidity of the body, which occurs mainly due to excessive consumption of foods of animal origin, causes a loss of calcium (calcium binds our acids and thus the body excretes them).
What are the benefits of a vegan diet? Maybe beautiful skin because there aren't that many masks?
Scientific research links the consumption of a complete plant-based diet with a reduced chance of developing cardiovascular disease, type 2 diabetes, cancer, obesity and various aurological diseases. With a properly and carefully planned plant-based diet, we will have more energy, beautiful skin, hair and nails, a more pleasant body odor, orderly digestion, fewer problems with allergies, asthma, PMS, and faster regeneration. portu ...
What about digestion in veganism?
One of the many advantages of a vegan diet is definitely a well-regulated digestion, mainly due to the high content of fiber and enzymes (fresh fruits, vegetables, sprouts). Plant foods are the only important source of fiber, which quickly satiates us. In addition, fiber also regulates blood sugar, reduces the possibility of cardiovascular disease, stroke, hemorrhoids, sensitive intestines, gallstones, excess hormones, etc. The richest sources of fiber are: legumes, whole grains, vegetables and fruits. Na the goal should be at least 40 g of fiber per day and this amount is only achieved if we consume enough plant foods.
What do you think about parents who are vegans insisting that their children eat the same way?
I totally agree with this decision, as a vegan diet is also suitable for children, provided, of course, that it is carefully planned so that there is no shortage of certain nucients. Many omnivorous children have health problems that are not talked about enough (malnutrition, high cholesterol, other cardiovascular problems, type 1 and 2 diabetes ...), which are the result of improper diet and early introduction of foods that they are not the most suitable for children (milk and dairy products, a lot of sugar and processed foods, not enough vegetables and fruits and other plant foods, which also reduces the content of vitamins, minerals and fiber).
In most cases, vegan parents are very well aware of the importance of properly composed meals, more often they seek professional help and take better care of their children's quality nutrition. As a result, it is unfair to expose individual cases of parents who may not have cared the most about the health of their vegan children and bullying with plant foods as unsuitable for children.
Article written by: Sara Sočan, The Wealth of Health magazine.
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