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Vegan lifestyle - rules, advice, recipes
Table of Contents
1. "What are the principles of veganism?"
Veganism is a way of life that primarily consists of using a radical variant of a vegetarian diet, one that is based on plant products. Unlike vegetarianism, veganism completely excludes not only meat but also milk, cheese, eggs, and honey from the diet. However, veganism is not limited to using a meat-free diet but also eliminating animal products from all other aspects of life.2. Pyramid of vegan nutrition
Although excluded from all products of animal origin, it is considered to be a very varied way of eating. Although the vegan pyramid differs from the healthy food and physical activity pyramids that exist in Poland, it should also be noted that there are different types of vegetable foods that are recommended, but the emphasis is 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 paying attention to the fact 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 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 pyramid are omega-3 fatty acids. Since there are no fish in the vegan diet, it is important to pay attention to plant sources of fatty acids, such as rapeseed oil, linseed oil, olive oil, linseed, chia seeds or nuts, mainly Italian.3. Several useful tips before starting a vegan diet
If we're considering becoming vegan, it's best to do so gradually and systematically, never abruptly. We should eliminate meat, fish, eggs, and dairy from our daily diet, but it's important to do so one at a time, for example, excluding one group of products from our diet every two weeks. It's also crucial to become familiar with replacing traditional cooking methods, such as frying, with healthier alternatives like steaming, baking. This way, the vegan diet will contain more 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 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 allow the consumption of milk and its derivatives. However, there are plant-based alternatives, making the vegan diet very diverse. Here are recipes for several types of homemade plant-based beverages.6. A beverage made from renal nuts
Ingredients: – 1 glass of renal nuts (soaked for at least 12 hours), – 3 glasses of water, – 2 tablespoons of xylitol for taste.7. A beverage of oat flakes
Components: – 15 tablespoons of raw oat flakes (without immersion), – 1.5 liters of pure water.8. Beverage with orchid
Ingredients: - 1 glass of orchid (poured with water and soaked for at least 12 hours), - 4 glasses of water, - 2 tablespoons of xylitol (to taste).9. Coconut beverage
Ingredients: 200 grams of coconut kernels (soaked for at least 12 hours), 4 glasses of water. The preparation of all of the above beverages is similar. All that is needed is to rinse, dry, and strain 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.
