We are accustomed to meat as a product that can not be done in everyday life. Be sure to at least three times a week we always cook something from it - then chops, then fry it with vegetables. Yes, meat is nutritious and healthy, as it contains many different vitamins necessary for the normal functioning of the human body. But at the same time, it has negative characteristics, because it contributes to the accumulation of fat in the body and the formation of cholesterol plaques. Red meat significantly increases the risk of death from heart disease or cancer.
Having learned about the dangers of meat, they decided to extend their lives and improve their general condition? Then go ahead - start a diet that excludes meat!
So how to replace meat without harming the body?
It is necessary to regularly eat orange and red vegetables, rich in extremely useful carotenoids. Useful and necessary vitamin D3 can be obtained from yeast, baker's and beer.
They used to say that people who do not eat meat must have iron deficiency anemia, because the other products do not have heme iron, which the body easily assimilates. Such an opinion took place, because before they did not know how to replace meat. At present, confirmed scientific evidence has appeared that suggests that an organism that is accustomed only to plant foods adapts well to another source of iron and is quite capable of absorbing non-heme iron. In addition, iron that enters the body as a result of a meatless diet is mixed with carotenoids and vitamin C, which improve its absorption. A diet rich in legumes, nuts, oats, wholemeal products, fresh and dried fruits, as well as dark green and leafy vegetables, provides an adequate intake of iron in the body.
Remember that milk impairs the absorption of iron, so you should not drink the above products with it.
There are plenty of essential amino acids in plants. To obtain the latter, use a variety of plant foods, including legumes and whole grains (lentils, brown rice, oatmeal, etc.). The most useful buckwheat - it has the whole set of amino acids necessary for the body.
Next, we will talk in more detail about how you can replace meat without harm to health:
1) cottage cheese is an excellent substitute for meat and an excellent source of protein. It can be used in any form: adding fruit and sour cream, or as a spread on bread or crackers.
2) Peanut butter and peanuts are a great source of protein.
3) egg white does not contain cholesterol, but it contains useful protein. A sandwich with scrambled eggs and herbs serves a delicious and healthy breakfast.
4) add lentils to soups and salads, it also has enough protein.
5) nuts also contain precious protein, but only if they are unsalted and raw. A handful of nuts is enough for you per day, they optimally combine proteins and fats.
6) thinking about how to replace meat, do not forget about legumes, which are the traditional equivalents of animal protein. Soups and salads with them are very tasty and healthy. As a side dish, you can mix various legumes and season with olive oil.
7) and, finally, tuna fish is a tasty and healthy source of protein. One tin can contains as much as 25 g of protein. How to cook it more tasty? Grind the tuna in a blender, add canned corn and put the appetizer on toasts.
Well, that’s all - now you know how to replace meat. The above products are not only useful, but also tasty, so it will not be difficult to follow a vegetarian diet.
Remember that meat is a risk, not a luxury. Change risk to confidence in a healthy and long life!