What foods should I eat to replace meat in the diet and nutrition?
I am ready to be a committed Buddhist and the way I interpret the doctrine is that I do not eat meat. But what kind of food to replace meat in the diet?
Vegan (consume no animal Meat or food from a living organism, such as milk or eggs produced therefrom) Tofu * Peanut butter – no more than 2 tablespoons per day lacto-ovo-vegetarian (consumes milk and reduced egg) * Eggs * Low-sodium or sodium Quark Pesco-vegetarian (fish consumption) in addition to milk and eggs *, fresh or frozen fish such as salmon or tuna * Shellfish such as mussels, crabs, lobster or shrimp Note: Avoid smoked fish that is high in sodium. Pollo-vegetarians eat (in addition to dairy products, poultry and eggs) * Fresh Chicken Fresh Turkey * Note: Avoid smoked chicken and turkey, which are high in sodium. Also, because fresh poultry meat is frequently injected with sodium, look for "natural" on the label, without the addition of sodium to ask, or gives your butcher. It is very easy for a vegan Diet, the recommendations for protein to meet, as long as calorie intake adequte. Strict protein combining is not necessary, it is important to have a diversified To eat food all day. Some Americans are obsessed with protein. Vegans are bombarded with questions when they on their protein. Athletes used to thick steaks before competition to eat because they thought it would improve their performance. Protein preparations are sold in health food stores. This concern about protein is misplaced. Although protein certainly is an important nutrient that many important roles in the way our bodies function plays, we need them not large quantities. In reality, we need small amounts of protein. Only one calorie out of ten we will arrive in the needs of protein 1st Athletes do not need much more than the common camera 2 Protein Drugs are expensive, unnecessary and even harmful for some people. How much protein do we need? The RDA recommends that we in 0.8 grams of protein per kilogram bear that we (and weighs approximately 0.36 grams of protein per pound, we weigh) 1. This recommendation includes a generous safety factor for most people. If We digested a few adjustments to account for some plant proteins as something other than animal proteins and for the amino acid mix in some vegetable proteins, we come to a level of 1 gram of protein per kilogram of body weight (0.45 grams of protein per pound that we weigh). Since vegans consume a variety of plant sources of protein to eat, somewhere 0.8 to 1 gram of protein per kilogram would be a protein recommendation for vegans. If we take a few calculations, we can see that the amount of protein recommendation for vegans to almost 10% of calories from protein. [For example, a 79 kg vegan male aged 25 to 50 years, an estimated requirement of 2900 calories could have calories per day. His protein needs can be as high as 79 kg x 1 g / kg = 79 grams of protein. 79 g protein x 4 kcal / g protein = 316 calories from protein per day. 316 calories of protein, shared the 2900 calories = 10.1% of calories from protein.] If we are what you eat vegan, we find that between 10-12% of calories come from protein 3rd This is in contrast the protein is the inclusion of non-vegetarians, which is 14-18% of the calories in the vicinity. So, in the United States show that vegan diets are generally lower than in protein than standard American diet. But remember, with protein (more than the RDA) is not necessarily better. Does it seem not to be health advantages to consume a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis 4 and kidney disease, 5th Table 1 shows: Sample menus, such as easy it is to provide enough protein, protein (grams) Breakfast: 1 cup oatmeal 6 1 cup soy milk 7 1 Bagel 9 lunches: 2 slices Whole Wheat Bread 5 1 cup Vegetarian Baked Beans 12 Dinner: 5 ounces firm tofu 11 1 cup cooked broccoli 4 1 cup cooked Brown Rice 5 2 tablespoons almonds 4 snack: 2 Tbsp Peanut Butter 8 6 Crackers 2 TOTAL 73 grams protein Recommendation for Female Vegan [at 0.8-1 grams of protein per kilogram of body weight of 70 kg (154 pound) male] 56-70 grams Breakfast: 2 slices whole wheat toast 5 2 Tbsp Peanut Butter 8 by lunch: 6 oz. Soy yogurt 6 2 tablespoons almonds 4 1 Baked Potato 4 Dinner: 1 cup cooked lentils 18 1 cup cooked bulgur 6 Snack: 1 cup soy milk 7 TOTAL 58 grams
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