We are used to meat as a product, without whichnot do in everyday life. At least three times a week, we always cook something from it — chops, then fry it with vegetables. Yes, meat is nutritious and beneficial, 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, you decided to extend your life and improve your overall condition? Then go ahead - start a diet that excludes meat!
So how to replace meat without harming the body?
You should regularly eat orange and red vegetables that are rich in extremely beneficial carotenoids. Useful and essential vitamin D3 can be obtained from yeast, baking and beer.
People used to say that peopleconsuming meat, there must be iron deficiency anemia, because in other products there is no heme iron, which the body easily absorbs. This opinion took place because they did not know before how to replace meat. At present, there are confirmed scientific data indicating that the organism, which is accustomed only to plant food, is well adapted to another source of iron and is quite capable of assimilating non-heme iron. In addition, iron entering the body as a result of a meatless diet is mixed with carotenoids and vitamin C, which improves 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 supply of iron in the body.
Remember that milk impairs the absorption of iron, so do not drink them the above products.
Essential amino acids abound in plants.For the latter, eat a variety of plant foods, including legumes and whole grains (lentils, brown rice, oatmeal, etc.). Buckwheat is the most useful - it has the entire set of amino acids necessary for the body.
Next, we will talk in more detail about how to replace meat without harm to health:
1) cottage cheese - an excellent substitute for meat and an excellent source of protein. It can be used in any form: by adding fruit and sour cream, or as a spread on bread or cracker.
2) Peanut butter and peanuts are an excellent source of protein.
3) Egg protein does not contain cholesterol, but it contains useful protein. A sandwich with scrambled eggs and herbs will serve a tasty and healthy breakfast.
4) add lentils to soups and salads, there is also enough protein in it.
5) nuts also contain precious protein, but only if they are unsalted and raw. A day you will have enough handfuls of nuts, they optimally combine proteins and fats.
6) thinking about how to replace meat, do not forget aboutlegumes, which are 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) и, наконец, рыба тунец – вкусный и полезнейший source of protein. One tin can contains as much as 25 grams of protein. How to cook it more delicious? Crush the tuna in a blender, add the canned corn and put the snack on the toast.
Well, that's all - now you know what to replace the meat. The above products are not only healthy, but also tasty, so it will not be difficult to follow a vegetarian diet.
Remember that meat is a risk, not a luxury. Change the risk to confidence in a healthy and long life!
