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Vegan dietary regimen - rules, tips, recipes
Table of Contents
1. "What is the fundamental principle of veganism?"
Veganism is a way of life that primarily consists of using a radical approach to vegetarian diet based on plant products. In contrast to vegetarianism, veganism completely excludes not only meat but also dairy products, eggs, and honey from the diet. However, the concept of veganism is not limited to using a meat-free diet but also eliminating animal products from all other areas of life.2. The Pyramid of Vegan Nutrition
Although it does not contain any animal products, it is considered to be a very diverse way of eating. Although the vegan dietary pyramid differs from the healthy food and physical activity pyramids that exist in Poland, there is an emphasis on the recommended high intake of plant products. The basis of the vegan dietary pyramid is, of course, the best vegetables and fruits. It is recommended to consume mainly these raw and least processed foods. It is also worth noting that the products should be colorful - orange, yellow, green, or blue. Then they provide our body with various vitamins and minerals. In the vegan diet, the ratio of fruit to vegetables should be 1:4. On the next level of the pyramid are cereal products, which are an excellent source of dietary fiber, iron, magnesium, zinc, and vitamins of group B. Of course, it is best to choose products made from whole grains, such as whole grain bread, oatmeal, buckwheat, millet, various types of porridge, brown rice, and whole grain pasta. On the next level of the vegan dietary pyramid are plant-based drinks instead of dairy products, which are best enriched with vitamin B12, iron, and omega-3 fatty acids. You can prepare them, for example, from soybeans, nuts, coconuts, or grains. The source of protein in the vegan diet are legumes. It is important to include them in the diet every day in order to avoid possible protein deficiencies. Legumes should be combined with raw vegetables that are a source of vitamin C. On the penultimate level of the vegan dietary pyramid are omega-3 fatty acids. Since there are no fish in the vegan diet, it is important to focus on plant sources of fatty acids, such as rapeseed oil, linseed oil, olive oil, linseed, chia seeds, or nuts, mainly Italian. At the top of the vegan dietary pyramid is sugar. Although it is vegan, its limitation is recommended. Both people who eat according to the standard pyramid of healthy food and physical activity and those on a vegan diet should limit the intake of simple sugars, highly processed products, fried and fatty dishes.3. Several valuable tips before starting a plant-based diet
If we plan to adopt a plant-based diet, it is best to do so gradually and systematically, never abruptly. We should exclude meat, fish, eggs, and dairy from our daily menu, but the most important thing is to remove them one by one, for example, eliminating one group of products from our diet every two weeks. It is also crucial to become familiar with replacing traditional cooking methods, such as frying, with healthier alternatives like steaming, baking. In this way, a plant-based diet will be rich in nutrients, primarily found in vegetables and fruits.4. The risk of nutritional deficiencies in a vegan diet
Undoubtedly, a plant-based diet is effective in preventing many diseases and achieving a lean physique. However, to achieve satisfactory results, a vegan diet must be appropriately balanced. Unfortunately, there is a high risk of food deficiencies when using a vegan diet. The most common deficiencies are: - Protein - to avoid a deficiency, green leafy vegetables, legumes, nuts, seeds, tofu, rice, fried rice balls, and plant-based beverages should be consumed; - Calcium - to minimize the risk of deficiency in this mineral, the diet should be rich in green leafy vegetables, broccoli, almonds, dried apricots, hazelnuts, tofu, sesame, amaranth, fried rice balls, and calcium-enriched beverages; - Iron - to minimize the risk of deficiency, legumes, nuts, grains, green leafy vegetables, beetroot, beetroot juice, seeds, and parsley stems should be consumed; - Omega-3 fatty acids - since individuals following a vegan diet do not consume seafood, the diet should include products such as canola oil, flaxseed oil, olive oil, hemp seeds, nuts, and seaweed.5. Recipes for the production of homemade plant-based beverages
Milk from the dairy industry is a source of vitamins and minerals and is also consumed due to its flavor properties. Unfortunately, the vegan diet does not permit the consumption of milk and its derivatives. However, there are alternatives of plant origin, making the vegan diet very diverse. Here are recipes for several types of homemade plant-based beverages.6. A beverage crafted from renal nuts
Ingredients: – 1 glass of renal nuts (steeped for a minimum of 12 hours), – 3 glasses of water, – 2 tablespoons of xylitol for flavor enhancement.7. A beverage of unprocessed oat flakes
Required components: – 15 tablespoons of unprocessed oat flakes (not soaked), – 1.5 liters of pure, unpolluted water.8. Beverage with orchid flowers
Ingredients: - 1 glass of orchid flowers (poured with water and soaked for at least 12 hours), - 4 glasses of water, - 2 tablespoons of xylitol (to taste).9. Coconut kernel beverage
Ingredients: 200 grams of coconut kernel (soaked for at least 12 hours), 4 glasses of water. The method of preparation for all the aforementioned beverages is similar. It is only necessary to rinse, dry, and filter the ingredients, mix them with water in a blender, and strain the mixture through a sieve lined with a cloth. The finished beverage should be stored in a cool place, such as a refrigerator, for no more than 48 hours.
