VEGETARISCH, VEGAN EN PESCETARISCH DIEET
De afgelopen jaren zijn steeds meer mensen een veganistisch dieet gaan volgen, anderen een vegetarisch dieet en sommigen hebben besloten om alleen vlees en de daarvan afgeleide producten uit hun dieet te schrappen. geen vis (de zogenaamde "pescetariër").
Deze diëten worden gekenmerkt door de dagelijkse consumptie van groenten, fruit, granen en peulvruchten, die de inname van verzadigde vetten en cholesterol verminderen en daarom beschermende eigenschappen hebben tegen verschillende chronische pathologieën.
Uit het EPIC-project, een observationeel onderzoek uitgevoerd door onderzoekers aan de Universiteit van Oxford, is gebleken dat degenen die alleen plantaardig voedsel of mogelijk zelfs vis consumeren, minder kans hebben op het ontwikkelen van hart- en vaatziekten, zelfs onder degenen die dit volgen. ongepast gedrag zoals rookgewoonten of slechte lichamelijke activiteit. Dit resultaat lijkt te wijten te zijn aan een lagere incidentie van bepaalde risicofactoren zoals obesitas, hypertensie, hypercholesterolemie en diabetes type 2 bij de vegetarische en pescetarische bevolking.
Laten we samen kijken wat het vegetarische dieet onderscheidt van het veganistische en pescetarische dieet.
Verschillen tussen vegetarisch, veganistisch en pescetarisch dieet
Vegetarisch dieet
Binnen de definitie van een vegetarisch dieet zijn er verschillende voedingsmodellen:
- Lacto-Ovo-vegetarisme: vlees en zijn derivaten en verschillende watersoorten (vis, weekdieren en schaaldieren) zijn uitgesloten van het dieet. Melk, zuivelproducten en eieren zijn, naast plantaardig voedsel, toegestaan. Door de consumptie van dierlijke en plantaardige eiwitbronnen voldoende af te wisselen, is dit type dieet evenwichtig en evenwichtig.
- Lacto-vegetarisme: bij dit type dieet wordt naast vlees en vis ook de consumptie van eieren geëlimineerd. Het is belangrijk om de uitsluiting van vrijwel alle bronnen van dierlijke oorsprong te compenseren met de juiste hoeveelheid plantaardig eiwit, zonder de consumptie van melk en zuivelproducten te overdrijven. In plaats daarvan is het belangrijk om de niveaus van vitamine B12 onder controle te houden (een ei kan bij een volwassene ongeveer de helft van de dagelijkse behoefte aan deze voedingsstof opleveren), eventueel door gebruik te maken van supplementen.
Veganistisch dieet
Dit dieet voorziet in de uitsluiting van alle voedingsmiddelen van dierlijke oorsprong, inclusief melk en eieren, en is daarom gebaseerd op de consumptie van uitsluitend groenten (groenten, peulvruchten, fruit, paddenstoelen en algen). Het veganistische dieet moet goed gepland worden, omdat het je kan blootstellen aan verschillende voedingstekorten, zoals vitamine B12-tekort, calcium-, zink-, ijzer- of omega-3-vetzuren. In het bijzonder heeft de veganistische bevolking behoefte aan de integratie van vitamine B12, aangezien deze voedingsstof uitsluitend aanwezig is in voedingsmiddelen van dierlijke oorsprong.
Pescetarisch dieet
Deze term, die begin jaren negentig werd bedacht, verwijst naar een dieet zonder vlees, maar dat omvat ook vis en zeevruchten. Het volgen van een pescetarisch dieet is moeilijker om aan voedingstekorten te voldoen: de toevoeging van vis levert in feite een groot deel van de "goede" vetzuren uit de omega-3-reeks op.
De enige aanbevolen voorzorgsmaatregel is om zoveel mogelijk te variëren met het type vis, waarbij de grotere soorten, bijvoorbeeld tonijn of zwaardvis, worden beperkt en de voorkeur wordt gegeven aan kleinere soorten, zoals blauwvis, om de inname van bepaalde verontreinigingen in de zee te beperken, zoals kwik.
Het langlevendieet en het pescetarische dieet
Een specifiek facet van het pescetarisme is het Langlevendieet . Het is een semi-vegetarisch dieet, waarbij de belangrijkste bron van eiwitten afkomstig is van de consumptie van peulvruchten, maar met de toevoeging van vis 2-3 keer per week. Het wordt aanbevolen om vis, schaal- en weekdieren te kiezen met een hoog gehalte aan omega-3/6 en/of vitamine B12 (zalm, ansjovis, sardines, kabeljauw, brasem, forel, zeevruchten en garnalen). Af en toe is het mogelijk om andere voedingsmiddelen van dierlijke oorsprong te introduceren, zoals eieren en sommige soorten kaas, bij voorkeur schapen- of geitenkaas (bijvoorbeeld feta of pecorino).
Als u uw eetgewoonten wilt veranderen of een meer plantaardig dieet wilt benaderen, boek dan een voedingsadvies bij onze voedingsdeskundigen. Het is gratis!
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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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