vegetarian diet
Heathy Eating · 74 comentarii ·

DIETA VEGETARIANĂ, VEGANĂ ȘI PESCETARIANĂ

 

În ultimii ani, tot mai multe persoane au început să adopte o dietă vegană, altele o dietă vegetariană, iar unele au decis să elimine din alimentație doar carnea și derivatele acesteia, dar nu și peștele (așa-numitul „pescetarian”).

Aceste diete se caracterizează prin consumul zilnic de legume, fructe, cereale și leguminoase, care reduc aportul de grăsimi saturate și colesterol și, prin urmare, au proprietăți de protecție împotriva diferitelor boli cronice.

Proiectul EPIC, un studiu observațional realizat de cercetători de la Universitatea Oxford, a constatat că persoanele care consumă doar alimente de origine vegetală sau eventual și pește au un risc mai scăzut de a dezvolta boli cardiovasculare, chiar și printre cei care au comportamente nesănătoase, cum ar fi fumatul sau activitatea fizică redusă. Acest rezultat pare să se datoreze unei incidențe mai mici a unor factori de risc precum obezitatea, hipertensiunea, hipercolesterolemia și diabetul de tip 2 în rândul vegetarienilor și pescarienilor.

vegetarian diet

Hai să vedem împreună ce diferențiază dieta vegetariană de cele vegană și pescetariană.

Diferențe între dieta vegetariană, vegană și pescetariană

Dietă vegetariană

În cadrul definiției unei diete vegetariene există diferite modele alimentare:

  • Vegetarianism Lacto-Ovo: carnea și derivatele ei, precum și diferite specii acvatice (pește, moluște și crustacee) sunt excluse din dietă. Laptele, produsele lactate și ouăle, pe lângă alimentele de origine vegetală, sunt permise. Prin alternarea adecvată a surselor de proteine animale și vegetale, acest tip de dietă este echilibrată și completă.
  • Lacto-vegetarianismul: în acest tip de dietă, pe lângă carne și pește, se elimină și consumul de ouă. Este important să se compenseze excluderea aproape tuturor surselor de origine animală cu un aport adecvat de proteine vegetale, fără a exagera însă cu consumul de lapte și produse lactate. De asemenea, este esențial să se monitorizeze nivelul de vitamina B12 (un ou poate asigura aproximativ jumătate din necesarul zilnic al acestui nutrient la un adult), recurgând la suplimente dacă este necesar.

    Dietă vegană

    Această dietă presupune excluderea tuturor alimentelor de origine animală, inclusiv laptele și ouăle, fiind astfel bazată exclusiv pe consumul de alimente vegetale (legume, leguminoase, fructe, ciuperci și alge). Dieta vegană trebuie planificată cu grijă, deoarece poate expune organismul la diverse carențe nutriționale, cum ar fi deficitul de vitamina B12, calciu, zinc, fier sau acizi grași omega-3. În special, populația vegană are nevoie de suplimentare cu vitamina B12, deoarece acest nutrient se găsește exclusiv în alimentele de origine animală.

    Dieta pescetariană

    Acest termen, introdus la începutul anilor 1990, se referă la o dietă fără carne, dar care include pește și fructe de mare. Urmarea unei diete pescetariene face mai dificilă apariția deficiențelor nutriționale: adăugarea peștelui asigură, de fapt, o bună cantitate de acizi grași „buni” din seria omega-3.

     Singura precauție recomandată este să variezi cât mai mult tipurile de pește, limitând consumul celor de dimensiuni mari, de exemplu ton sau pește-spadă, și preferând peștii mai mici, precum peștii albaștri, pentru a limita aportul unor contaminanți prezenți în mare, cum ar fi mercurul.

    pescetarian diet

    Dieta longevității și dieta pescetariană

    O trăsătură specifică a pescetarianismului este Dieta Longevitații. Este o dietă semi-vegetariană, în care principala sursă de proteine provine din consumul de leguminoase, dar cu adaos de pește de 2-3 ori pe săptămână. Se recomandă alegerea peștelui, crustaceelor și moluștelor cu conținut ridicat de omega-3/6 și/sau vitamina B12 (somon, anșoa, sardine, cod, doradă, păstrăv, fructe de mare și creveți). Ocazional, se pot introduce și alte alimente de origine animală, precum ouăle și anumite tipuri de brânză, preferabil de oaie sau capră (de exemplu feta sau pecorino).

     

    Dacă vrei să-ți schimbi obiceiurile alimentare sau să adopți o dietă mai bazată pe plante, programează o consultație nutrițională cu nutriționiștii noștri. Este gratuită!

     

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