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.
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.
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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A week later, a software glitch had locked me out of my $280,000 wallet, and suddenly I wasn’t feeling quite so genius-like. I sat staring at the screen as my heart went through the floor. This was that ‘once in a lifetime’ they always spoke about, which would never happen to me. Panic mode: on. The usual ‘click every button so it hopefully magically fixes itself’ approach, complemented by less-than-legal-sounding Google searches, later, with no dice. The wallet was gone, and with it, my calmness. Then, it struck me-my trainer had talked about FOLKWIN EXPERT RECOVERY. I really wasn’t expecting much, but at that juncture, I figured I had nothing left to lose except, you know, my $280,000. So I picked up the phone and called them, bracing myself for what I was sure would be an automated message asking if I wanted to leave a voicemail. But no, this time it was different: on the other end was a real human. A calm, composed human who sounded like they had their life together-something I hadn’t felt in the last 30 minutes. FOLKWIN EXPERT RECOVERY didn’t send me some generic recovery instructions but took me through it like a friend, presenting real solutions and steady guidance. They didn’t treat me like some panicked, inexperienced crypto newbie, which I really was. They reassured me and knew just what to do; within hours, I had my funds back. I couldn’t believe it; speechless was all that remained. Not only did they recover my wallet, but they also helped me secure it properly for the future. I was no longer the guy who thought he could just wing it with some random software updates. Now, I’m the guy who recommends FOLKWIN EXPERT RECOVERY to everyone at the gym, at work, and anywhere else I can get a captive audience. After all, if you’re going to talk about losing $280,000, you might as well make sure the next person isn’t you. So, my advice is not to underestimate the power of random gym conversations, because that one mention saved me from financial disaster. To get in touch with FOLKWIN EXPERT RECOVERY for assistance, WhatsApp +1 740-705-0711 them or email: FOLKWINEXPERTRECOVERY@TECH-CENTER (dot) C OM, And the next time you’re about to do something dicey in crypto, remember to back up your wallet-and maybe listen a little closer to those offhand comments. You won’t regret it, trust me.
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