Watch the video
- Watch the video on youtube
Premise
The following guidelines serve purpose exclusively information and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of food therapies Custom.
Vegan Diet
Similarly to the vegetarian diet, the vegan diet repudiates the use of meat, fish, molluscs and crustaceans, but unlike it it also excludes all "animal derivatives" such as eggs, milk, cheeses and honey; similar from the compositional point of view, but totally different for political, philosophical and ethical principles, is the diet vegitan.
Pros and Cons
The vegan diet DON'T it is a balanced diet and, to be continued in the long term, it requires the use of fortified foods or food supplements; In addition to not providing the right quantities of some nutrients, it contains significant concentrations of anti-nutritional chelating agents, such as: tannins (antioxidant), oxalic acid and phytates, which help to further reduce the absorption of minerals such as iron, calcium, zinc and selenium.
On the other hand, the vegan diet is very useful in the prevention of atherosclerosis because: it significantly reduces blood cholesterol (dyslipidemia), it is very rich in antioxidants and, despite being full of carbohydrates, it "should" provide sufficient quantities of dietary fiber to regulate the glycemic index of meals, avoiding (consequently) the glycation of plasma proteins; the vegan diet is also useful in the treatment of hyperuricemia and in the prevention of gouty episodes.
Note: the vegan diet is very rich in phytoestrogens, compounds "potentially" useful in the fight against the typical symptoms of climacteric syndrome.
Useful Supplements
The vegan diet is deficient in the intake of: cobalamin (vit. B12), calciferol (vit. D), heme iron and ferrous iron (Fe ++), calcium (Ca), and (in some cases) high biological value proteins ; this means that, in addition to the professional support of a dietician - nutritionist - dietician, essential to balance (as far as possible ...) the food combinations, the vegan diet requires food integration with:
- Cobalamine: in the form of periodic injections or with tablets (especially before and during pregnancy);
- Vit. D and calcium: generally in combination against the increased risk of skeletal complications (especially in pregnancy, lactation, growth and from pre-menopause until beyond the resolution of any climacteric symptoms);
- Ferrous iron: only when necessary, therefore in case of overt anemia or in pregnancy;
- Essential amino acids: in the event that the subject does not follow a balanced diet;
- Soy protein: same as for amino acids.
Food Combinations
In the vegan diet it is essential to manage nutrition in order to provide the right amount of essential amino acids, increasing the biological value of vegetable proteins; for this purpose, it is crucial to maintain a constant association between cereals and legumes (mutually compensable) which also contain good quantities of iron.
Example
Representative of health equipment, he travels a lot, loves pasta and has particularly low muscle mass.| Gender | M | |||
| Age | 28 | |||
| Height cm | 165 | |||
| Wrist circumference cm | 15,4 | |||
| Constitution | Esile | |||
| Height / wrist | 10,8 | |||
| Morphological type | Longilineo | |||
| Weight kg | 51 | |||
| Body mass index | 18,7 | |||
| Physiological body mass index desirable | 18,5 | |||
| Desirable physiological weight kg | 50,3 | |||
| Basal metabolism kcal | 1448,6 | |||
| Physical activity level coefficient | Lightweight, no aus 1,41 | |||
| Energy expenditure kcal | 2042,5 | |||
| Diet | NORMOcaloric | 2043 Kcal | ||
| Lipids | 25-30% | 510,8-612,9kcal | 56,8-68,1g | |
| Protein | 1,2g / kg | 241,4kcal | 60,4g | |
| Carbohydrates | 63,2-58,2% | 1290,8-1188,7kcal | 344,2-317,0g | |
| Breakfast | 15% | 307kcal | ||
| Snack | 10% | 204kcal | ||
| Lunch | 35% | 715kcal | ||
| Snack | 10% | 204kcal | ||
| Price | 30% | 613kcal | ||
Vegan diet example - DAY 1
Breakfast, about 15% kcal TOT | |||
Soy milk, fortified with calcium | 300ml, 96,0kcal | ||
Oats | 40g, 155,6kcal | ||
Biscuits for infancy, fortified with vitamins and minerals | 15g, 62,5kcal | ||
Snack, about 10% kcal TOT | |||
Kiwi | 200g, 122,0kcal | ||
Rice crackers | 20g, 78,4kcal | ||
Lunch, about 35% kcal TOT | |||
Pasta with tomato sauce | |||
Semolina pasta | 90g, 320,4kcal | ||
Tomato puree | 100g, 24,0kcal | ||
Dried, boiled and drained beans | 60g, 186,0kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Snack, about 10% kcal TOT | |||
Apple, with peel | 200g, 104,0kcal | ||
Rusks | 20g, 85,2kcal | ||
Dinner, about 30% kcal TOT | |||
Tofu | 300g, 228,0kcal | ||
Rye bread | 90g 232,2kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Vegan diet example - DAY 2
Breakfast, about 15% kcal TOT | |||
Soy milk, fortified with calcium | 300ml, 96,0kcal | ||
Muesli cereals, with fruit and nuts | 40g, 136,0kcal | ||
Biscuits for infancy, fortified with vitamins and minerals | 15g, 62,5kcal | ||
Snack, about 10% kcal TOT | |||
oranges | 200g, 126,0kcal | ||
Corn cakes | 20g, 80,0kcal | ||
Lunch, about 35% kcal TOT | |||
Risotto with peas | |||
White rice, short grain | 90g, 322,2kcal | ||
Dried, boiled and drained peas | 70g, 214,2kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Snack, about 10% kcal TOT | |||
Winter melons - casaba | 200g, 112,0kcal | ||
Rusks | 20g, 85,2kcal | ||
Dinner, about 30% kcal TOT | |||
Vegetable burger | 150g, 231,0kcal | ||
Rye bread | 90g 232,2kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Vegan diet example - DAY 3
Breakfast, about 15% kcal TOT | |||
Soy milk, fortified with calcium | 300ml, 96,0kcal | ||
Corn flakes, with vitamins and minerals for growth | 40g, 144,4kcal | ||
Biscuits for infancy, fortified with vitamins and minerals | 15g, 62,5kcal | ||
Snack, about 10% kcal TOT | |||
oranges | 200g, 126,0kcal | ||
Spelled cakes | 20g, 65,7kcal | ||
Lunch, about 35% kcal TOT | |||
Slices of polenta with sliced ​​vegetables | |||
Sliced ​​polenta | 180g, 329,4kcal | ||
Vegetable salami | 80g, 208,8kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Snack, about 10% kcal TOT | |||
Mandarini - tangerini | 200g, 106,0kcal | ||
Rusks | 20g, 85,2kcal | ||
Dinner, about 30% kcal TOT | |||
Roast seitan | 200g, 220,0kcal | ||
Rye bread | 90g 232,2kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Vegan diet example - DAY 4
Breakfast, about 15% kcal TOT | |||
Soy milk, fortified with calcium | 300ml, 96,0kcal | ||
Oats | 40g, 155,6kcal | ||
Biscuits for infancy, fortified with vitamins and minerals | 15g, 62,5kcal | ||
Snack, about 10% kcal TOT | |||
Kiwi | 200g, 122,0kcal | ||
Rice crackers | 20g, 78,4kcal | ||
Lunch, about 35% kcal TOT | |||
Pizza | |||
Marinara pizza | 210g, 518,7kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Snack, about 10% kcal TOT | |||
Apple, with peel | 200g, 104,0kcal | ||
Rusks | 20g, 85,2kcal | ||
Dinner, about 30% kcal TOT | |||
tempeh | 120g, 231,6kcal | ||
Rye bread | 90g 232,2kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Vegan diet example - DAY 5
Breakfast, about 15% kcal TOT | |||
Soy milk, fortified with calcium | 300ml, 96,0kcal | ||
Muesli cereals, with fruit and nuts | 40g, 136,0kcal | ||
Biscuits for infancy, fortified with vitamins and minerals | 15g, 62,5kcal | ||
Snack, about 10% kcal TOT | |||
oranges | 200g, 126,0kcal | ||
Corn cakes | 20g, 80,0kcal | ||
Lunch, about 35% kcal TOT | |||
Pasta and chickpeas | |||
Semolina pasta | 90g, 320,4kcal | ||
Dried, boiled and drained chickpeas | 70g, 200,4kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Snack, about 10% kcal TOT | |||
Winter melons - casaba | 200g, 112,0kcal | ||
Rusks | 20g, 85,2kcal | ||
Dinner, about 30% kcal TOT | |||
Vegetable frankfurters | 100g, 247,0kcal | ||
Rye bread | 90g 232,2kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Vegan diet example - DAY 6
Breakfast, about 15% kcal TOT | |||
Soy milk, fortified with calcium | 300ml, 96,0kcal | ||
Corn flakes, with vitamins and minerals for growth | 40g, 144,4kcal | ||
Biscuits for infancy, fortified with vitamins and minerals | 15g, 62,5kcal | ||
Snack, about 10% kcal TOT | |||
oranges | 200g, 126,0kcal | ||
Spelled cakes | 20g, 65,7kcal | ||
Lunch, about 35% kcal TOT | |||
Slices of polenta with sliced ​​vegetables | |||
Sliced ​​polenta | 180g, 329,4kcal | ||
hummus | 110g, 206,6kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Snack, about 10% kcal TOT | |||
Mandarini - tangerini | 200g, 106,0kcal | ||
Rusks | 20g, 85,2kcal | ||
Dinner, about 30% kcal TOT | |||
Roast seitan | 200g, 220,0kcal | ||
Rye bread | 90g 232,2kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Vegan diet example - DAY 7
Breakfast, about 15% kcal TOT | |||
Soy milk, fortified with calcium | 300ml, 96,0kcal | ||
Oats | 40g, 155,6kcal | ||
Biscuits for infancy, fortified with vitamins and minerals | 15g, 62,5kcal | ||
Snack, about 10% kcal TOT | |||
Kiwi | 200g, 122,0kcal | ||
Rice crackers | 20g, 78,4kcal | ||
Lunch, about 35% kcal TOT | |||
Pizza | |||
Marinara pizza | 210g, 518,7kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
Snack, about 10% kcal TOT | |||
Apple, with peel | 200g, 104,0kcal | ||
Rusks | 20g, 85,2kcal | ||
Dinner, about 30% kcal TOT | |||
Tofu | 300g, 228,0kcal | ||
Rye bread | 90g 232,2kcal | ||
Extra virgin olive oil TOT | 20g, 180,0kcal | ||
