PLANTAARDIG DIEET VOOR DE ZOMER
Een plantaardig dieet sluit alle soorten vlees en producten uit die het resultaat zijn van de industriële verwerking ervan. Wat moet je eten als je vegetariër bent en hoe kun je een evenwichtig en gezond dieet volgen? Steeds meer mensen kiezen ervoor om vegetariër te worden, maar er heerst nog steeds verwarring en desinformatie rond dit onderwerp.
Bij ProLon willen we je enkele handige tips geven om op een gezonde en evenwichtige manier een plantaardig dieet te volgen, zonder enig risico te lopen, zeker nu de zomer is aangebroken en de temperaturen hoger zijn.
Plantaardig dieet: verschillende modellen
Wat een plantaardig dieet betreft, kunnen we verwijzen naar enkele specifieke modellen, die ook het meest wijdverspreid en bestudeerd zijn.
- Lacto-ovo-vegetarisch model (LOV). Dit dieet sluit alle soorten vlees uit, maar omvat wel de derivaten ervan, zoals melk, eieren en honing;
- Veganistisch model (VEG), een plantaardig model dat alle soorten vlees en ook de derivaten daarvan uitsluit;
- Semi-vegetarisch dieet. Dit is een dieet waarbij af en toe vlees en/of ander dierlijk voedsel wordt geconsumeerd, of waarbij naar verwachting vis wordt geconsumeerd, maar geen andere soorten vlees.
De verandering naar een plantaardig dieet kan radicaal plaatsvinden, zonder onmiddellijke gevolgen te hebben. Een plantaardig dieet leidt op korte termijn niet tot voedingstekorten, zeker niet als het om een lacto-ovo-vegetarisch dieet gaat. Op de lange termijn kunnen er echter risico’s ontstaan als we niet voldoende aandacht besteden aan voedselvervanging.
ProLon is een 5-daags dieetprogramma gemaakt van voornamelijk plantaardige ingrediënten. Als u wilt profiteren van de voordelen van vasten, moet u het Fasting Mimicking Diet proberen. Koop nu uw ProLon.
Voor- en nadelen van een plantaardig dieet
Omdat het een vetarm dierdieet is, heeft het een laag cardiovasculair risico en is het rijk aan polyfenolen en antioxidanten, als je kiest voor verse, seizoensgebonden groenten en fruit. Deze voedingsstoffen zijn inderdaad essentieel om de werking van vrije radicalen tegen te gaan en cellulaire veroudering tegen te gaan. Zelfs de vezels zijn in overvloed aanwezig en dit helpt om je darmen gezond te houden en een vol gevoel te geven.
Wat de nadelen van een plantaardig dieet betreft, deze worden vertegenwoordigd door het risico op een voedingstekort en het optreden van gastro-intestinale stoornissen (zwelling, prikkelbare darmsyndroom) die verband houden met de poging om eventuele tekorten te compenseren. Door geen vlees en vis te eten, moet u noodzakelijkerwijs de porties voedsel vergroten die eiwitten, calcium en ijzer bevatten.
Wat te eten in een plantaardig dieet?
Het is belangrijk om aandacht te besteden aan de eiwit- en vitamine-inname (met name vitamine B12, alleen aanwezig in voedsel van dierlijke oorsprong) en enkele mineralen zoals ijzer, zink en selenium. Groenten zoals spinazie en radicchio, bronnen van ijzer, en vervolgens melk, eieren en kaas, bronnen van vitamine B12, calcium, zink en selenium.
IJzer wordt ook aangetroffen in aardbeien, kool en bloemkool, peulvruchten, cichorei, noten en peterselie. Citrusvruchten en kiwi's zorgen er, dankzij het hoge gehalte aan vitamine C, voor dat dit mineraal beter biologisch beschikbaar is als je ze combineert met voedingsmiddelen die het bevatten.
Het is moeilijker om omega 3-vis te vervangen. Ze worden overvloedig aangetroffen in noten, waarvan de calorische waarde echter te hoog is om een goede toevoer van deze voedingsstoffen te garanderen zonder risico op gewichtstoename.
Granen en peulvruchten spelen een synergetische werking als ze samen worden geconsumeerd. Plantaardige eiwitten missen, vergeleken met dierlijke eiwitten, enkele essentiële aminozuren. Deze zijn verantwoordelijk voor zoveel fundamentele functies van het organisme en ons lichaam kan ze niet alleen produceren, maar moet ze via de voeding verkrijgen. Peulvruchten bevatten bijvoorbeeld niet het aminozuur methionine, dat wel in granen zit. Granen missen een ander aminozuur, lysine, dat wel aanwezig is in peulvruchten. Om deze reden zorgt de combinatie van peulvruchten en granen ervoor dat je het volledige spectrum aan aminozuren krijgt dat nodig is om je goed te voelen.
Plantaardig eten in de zomer
De zomer is het ideale seizoen voor een plantaardig dieet, gezien de overvloed aan seizoensfruit en -groenten op de markt. Zomervoedsel is rijk aan vitamine A en C en bevordert de elasticiteit van de huid en zorgt zelfs voor een bruine kleur.
In de zomer is het tijd voor salades en het bereiden van een gemengde salade is ideaal om de dag met de juiste hoeveelheid vitamines tegemoet te treden. Aan traditionele salades kun je ook gedroogd fruit toevoegen om het gerecht compleet te maken, zodat het ook past in een afslank- en plantaardig dieet. Er zijn veel recepten te bereiden met zomergroenten, zoals aubergines, courgettes, paprika's, komkommers, sperziebonen en tomaten. Andere uitstekende plantaardige voedingsmiddelen zijn andijvie, snijbiet en cichorei. Daarnaast geven wij groen licht aan vers fruit zoals watermeloen, meloen, perziken en abrikozen.
Wil je meer voedingsinformatie over een plantaardig dieet? Selecteer de gewenste datum en tijd en neem contact op met onze deskundige voedingsdeskundigen .
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