We sometimes make choices ๐ค๐ค๐ค... the choice to no longer eat this or that food for example ... Today I'm going to talk about VEGETARIAN FOOD!
Let me make it clear in passing that I am not talking ... and will never talk ๐ณ๐ณ๐ณ... about dieting!!!
Besides, we agree, it's not a diet but rather a life choice ...
If you are a vegetarian, you have basically excluded meat ๐ฅฉ fish ๐ as well as seafood ๐ฆ from your plate... but maybe eggs๐ฅand/or dairy ๐ too?
Your menus therefore consist of fruits ๐ vegetables ๐ฅฆ grains ๐พ, nuts, seeds, legumes (grains), seaweed ๐ mushrooms ๐and soy + its derivatives.
This diet has certain ๐๐๐ benefits, such as the prevention of certain chronic diseases: digestive, cardiovascular, cancer, obesity โ๏ธโ๏ธโ๏ธ...
... IF and only IF ... it is balanced ...
This is worth considering as it is not always the case ๐ง๐ง๐ง...
So here are some tips for a vegetarian meal full of goodness ๐ฅ๐ฅ๐ฅ :
โก๏ธ Don't push too hard on the hidden sugars: bread ๐ฅ pasta ๐ rice ๐ potato ๐ฅ sweet potato๐ ...
โก๏ธ Get enough protein ...โโโโSTOOOOP โโโ... ultra important point ... so a little biology reminder ๐ฉ๐ฌ๐งซ๐ฉ๐ฌ:
A protein is composed of amino acids.
There are 20 of them and we are unable to synthesize 9 of them.
We must therefore find these 9 great absentees ๐ฅฒin our food ... except that ... these 9 deserters ๐ฅฒ๐ฅฒ๐ฅฒ are all present in animal proteins ... BUT NOT in plant proteins ๐ฌ Darn it then ๐ฌ... with a few rare exceptions ... phew ๐ !
And, we need protein to live!!!
So what to doโโโEat some bidoche๐ฅ ๐ ๐???
But no ๐ Small problem - big solutions ๐๐๐!!!
All you have to do is sensibly combine ๐ค๐ค๐ค plant proteins so that they complement each other ...
If you heard them talking it would sound something like this:
๐ฃ "you have that one I don't have but I have that one you don't have ... let's team up!!!"๐ฃ .
You will have understood, this will be even more important if you don't eat eggs ๐ฅor dairy products!
So concretely, what does it look like โโโ
A great principle: combine legumes (grains) with cereals and/or with oleaginous fruits ... here are some examples:
โ Lentils, beans, peas, chickpeas + cereals wheat, rice, corn, oats, rye, buckwheat, etc.
โ The same + nuts, hazelnuts, almonds, peanuts, cashews, etc.
BUT ... some plant proteins are complete ... and yes, there are, here they are :
โ โ โ Soy and its derivatives (tofu, tempeh, miso, vegetable meat), quinoa, sprouts and germinated seeds, buckwheat, millet, amaranth, hemp seeds, Mung beans.
From a nutritional balance point of view, no need to combine them ... but hey ... I don't know about you but I'm not going to end up with a plate of sprouted seeds as a simple meal ๐คฃ๐๐คฃ!!!
That's for the protein, there are still two important points โ๏ธโ๏ธโ๏ธ:
โก๏ธ Iron and vitamin B12 intake.
The iron present in plants is not well absorbed by your digestive system and the only sources of B12 are of animal origin (meat, fish and seafood, offal and eggs) ... you will have understood if you don't eat eggs it will be even more difficult ๐คฏ๐คฏ๐คฏ... a B12 supplementation will probably be necessary ๐๐๐.
... well, well ... how do you do it then โโโ
โ Increase your iron intake: legumes, tofu, figs, oil fruits, dried apricots, cereals, green leafy vegetables (e.g. spinach, cabbage), seaweed, dark chocolate, etc.
โ Pair with vitamin C rich foods to improve absorption: parsley, peppers, citrus fruits, kiwi, tomatoes, broccoli, etc.
๐ Beware ๐ Black tea ๐ตdiminishes iron absorption, so avoid drinking tea with food!
Anyway, I would advise you occasionally to go for a blood test ๐๐๐and check: full blood count, ferritin and vitamin B12, possibly calcium ...
Yes, deficiencies are still numerous ๐ง.
Come on, long live the vegetables ๐ฅ๐ฅ๐!
A good day to you all ๐ ๐ ๐. I say to you โจโจโจMiam la Vie and see you soon โจโจโจ!!!
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