The beginning of the modern vegetarian movement was laid in the 18th century in England by John Wesley. The word "vegetarianism" comes from the Latin vegetus, which means "strong, healthy, fresh, vigorous" (and not at all from the Latin word vegetalis - vegetable, as many people think now). The phrase homo vegetus (literally - "strong, vigorous person") can be translated as "spiritually and physically developed person." Initially, the name of this movement was supposed to reflect the harmonious way of life of its followers from a philosophical and moral point of view, and not at all the peculiarities of their diet. What is vegetarianism now?

Who becomes a vegetarian?

In a nutshell, vegetarianism is a complete or partial rejection of the consumption of animal products. Although it is hardly respectful to consider this life principle so superficially in relation to its centuries-old and multinational history.

Some followers of the vegetarian practice hope to get exclusively health-improving effects. Many of them argue that man, in his anatomical structure, is closer to herbivorous representatives of the animal world than to predators, that the meat-eating path of human development is erroneous and vicious, and that only plant foods are favorable for maintaining health and ensuring longevity. Some convinced vegetarians are sure that meat products are harmful because of all kinds of harmful substances accumulating in them: from agricultural antibiotics, pesticides, growth stimulants to hypothetical "hormones of fear, death and aggression", etc.

For others, vegetarianism is the only possible religious life principle. There are vegetarians who are prevented from eating animal products by a sense of compassion for animals or a moral prohibition against "taking another's life for one's own taste pleasures." There are also propagandists of this movement who initially see purely economic benefits in terms of the development of agriculture in vegetarian practices, because much more resources are spent on the production of a unit of a meat product than on the production of a unit of a vegetable product. Thus, it is no exaggeration to say that every vegetarian has his or her own reason for giving up meat.

What do vegetarians eat and how do they differ?

Since vegetarianism is a heterogeneous movement and, according to the outward sign of refusing food of animal origin, combines several different religious and secular "trends", then, of course, there are several types of vegetarianism.

Strict Vegetarians- they are vegans - they do not eat any food of animal origin at all. They drink mainly herbal and herbal infusions, less often juices, do not drink industrially produced drinks, including alcoholic ones. Vegans do not consume sugar and limit table salt.

Fruitarians- a subgroup of strict vegetarians - focus on fruits. There are also vegans who prefer vegetables and nuts or grains (Zen macrobiotics).

Absolute Vegetarians not only do they not eat any food of animal origin, but they do not use animal products for any purpose at all, including wool, silk and leather.

Lacto Vegetarians allow the consumption of milk, sour-milk products and cheese (i.e. adhere to a plant-milk diet).

Lacto-ovo-vegetarians Eggs are added to a lacto-vegetarian diet.

Ovo Vegetarians refuse dairy products, but eat eggs.

Sand Vegetarians refuse the meat of mammals and poultry, but at the same time eat fish and seafood.

Polo Vegetarians promote the rejection of mammalian meat, fish and seafood, but consume poultry meat.

Sand Polo Vegetarians refuse only "red" meat and products from it.

Semi Vegetarians(their course is called flexitarianism) extremely rarely eat meat of mammals, poultry, fish and seafood, and do not exclude them completely, like strict vegetarians.

raw food diet, or naturism, - eating exclusively raw or very short-term heat-treated vegetables, fruits, nuts and grains. One of the most famous popularizers of this practice is the American physician Herbert M. Shelton, head of the clinic for the treatment of diseases by natural methods, author of many books on the raw food diet.

Let us consider in more detail from the point of view of health benefits and harms the most rigid of all the presented movements of vegetarianism - veganism, or strict vegetarianism.

A bit of history
The great minds of the ancient world: Pythagoras, Plato, Socrates, Plutarch, Horace, Virgil, Ovid - actively promoted moderation, even asceticism in food, the rejection of plentiful meat meals for the sake of healing the body and maintaining clarity of mind. It is known that the priests of Ancient Egypt, and the ancient Incas, and the Taoist hermits of Ancient China adhered to a vegetarian diet. Killing and eating animals was strictly forbidden by Hinduism, Buddhism and Jainism.
The adherents of the vegetarian movement were Leonardo da Vinci, John Milton, Isaac Newton, Voltaire, Jean-Jacques Rousseau, Benjamin Franklin, Leo Tolstoy, George Bernard Shaw, Albert Einstein, Mahatma Gandhi. There are approximately 800 million vegetarians in the world today.

Pros of Vegetarianism

A vegetable diet allows a person to receive a significant amount of plant fibers that contribute to the timely appearance of a feeling of satiety, the normalization of bowel function and the removal of harmful substances from the gastrointestinal tract, the prevention of atherosclerosis and cancer. Plant foods prevent the development of cancer due to the carotene, ascorbic acid, tocopherols, flavonoids, selenium (in cereals), dithiolthiones (in various varieties of cabbage) contained in it. In addition, phytoncides contained in plants (organic substances that can kill or stop the reproduction of pathogenic microbes) prevent the development of putrefactive bacteria in the large intestine.

There is no cholesterol in plant foods, moreover, a number of plant foods can lower blood cholesterol, which reduces the risk of developing diseases such as atherosclerosis, coronary heart disease and hypertension. The favorable ratio of saturated and unsaturated fatty acids in plants "works" in the same direction. General immunity is supported by a significant intake of a number of vitamins and minerals with plant products.

Cons of Vegetarianism

The first "stumbling block" of strict vegetarianism is increasing deficiency of a number of vitamins, micro- and macroelements. Exclusively plant foods deplete the body of vitamin D (this is especially important for residents of northern regions with a lack of sun). There is also a lack of vitamin B12 (necessary for hematopoiesis and the functioning of the nervous system), vitamin B2 (necessary for the normal condition of the eyes, skin, nervous system, hematopoiesis, liver function, etc.), iron (necessary for hematopoiesis). Strict vegetarians may also lack calcium.

The second "stumbling block" - protein deficiency. During pregnancy, this condition is gradually manifested by a decrease in the immunity and body weight of the expectant mother, and a slowdown in fetal growth. In the fetus, the functioning of the liver, pancreas, and hematopoietic organs is also disrupted, the formation of the skeleton is inhibited, and in the mother, accordingly, bone fragility increases, and colds often occur. Most clearly for the most pregnant vegetarian woman, protein starvation will be manifested by general weakness, pallor and dry skin, "frozen" weight, as well as weight loss and various disorders of the gastrointestinal tract. There are known cases of moderate to mild protein deficiency in strict vegetarians.

Proteins differ in their origin, they also differ in the degree of their digestibility by the human body. From eggs and milk, our body receives up to 96-98% of the proteins contained in them, from meat and fish - 93-95%, from vegetables and cereals - no more than 80%, from legumes - up to 70%. Proteins of dairy products, as well as fish, chicken, beef, pork, are digested easier and faster, and from vegetable proteins, wheat grain proteins in the form of bread made from fine flour and semolina hold the palm in this indicator.

In order for protein synthesis to take place (namely, this biochemical process prevails during the period of growth and), all the necessary amino acids must be present in the body. Some of them the human body is able to synthesize itself. They are called interchangeable, since they do not have to be present in the diet - it is only important that, in general, the intake of protein as a source of nitrogen is sufficient. But there are also essential amino acids: our body cannot synthesize them, and they must come from food, mainly of animal origin. It is easiest for the human body to obtain a complete and sufficient set of essential amino acids from the meat of herbivores; milk, dairy products (cottage cheese, cheese, kefir, etc.), eggs, caviar, and fish are also suitable. Plant proteins also contain some essential amino acids, but plant foods are not homogeneous in their nutritional value from this point of view. So, for example, cereals are poor in lysine and threonine, while potatoes and legumes are deprived of methionine and cysteine.

Prolonged and growing deficiency of essential amino acids adversely affects the health of the child. With their pronounced insufficiency, various congenital malformations may occur, for example, defects in the interventricular septum of the heart, impaired development of the kidneys, etc.

Is vegetarianism dangerous during pregnancy?

It is possible to adhere to vegetarianism during pregnancy if we are not talking about strict vegetarianism, but about its softer, more flexible options that allow the use of poultry, eggs, fish (lacto-ovo vegetarianism, sandy-polo vegetarianism and semi-vegetarianism). These dietary systems help a woman get essential amino acids and vitamins, so the risk for a developing baby is no greater than for mothers who do not deny themselves meat products. The only danger in these cases is an insufficient intake of iron, which can be prevented by taking special iron-containing preparations prescribed by a doctor.

When eating cottage cheese, milk, dairy products, cheese, eggs, fish, etc., it is easy to get the amount of protein necessary for a pregnant woman in the first months - 1.5 g per kilogram of body weight, and in the second half - up to 2 g per kilogram, which should be approximately 110-130 g of protein per day. For example, if we assume on average that the protein intake per day is 100 g, then a woman can get this amount of protein from:

• boiled lean beef - 500 g (840 kcal),
• boiled lean fish (halibut) - 526 g (542 kcal),
• low-fat cottage cheese - 556 g (488 kcal),
• whole milk - 3.6 l (2071 kcal),
• boiled beans - 476 g (1562 kcal),
• buckwheat - 793 g (2659 kcal),
• boiled white cabbage - 5.6 kg (1500 kcal),
• boiled potatoes - 5 kg (4000 kcal).

Comparing the volumes of products needed to meet the daily requirement of protein, and taking into account their calorie content, we are faced with another and not insignificant "stumbling block" - the threat of excessive weight gain in a pregnant woman. This increase can, due to the accumulation of body fat, hide the onset of protein starvation.

If we are talking about strict vegetarianism, then during pregnancy for the first time it is absolutely impossible to embark on this path! A woman who has been eating according to the veganism system for some time, after the onset of pregnancy, will need (if possible) to at least temporarily revise her principles in order to preserve the health of her unborn child, especially since she has probably already formed hidden deficiencies of vitamins, essential vitamins, in her body. amino acids, macro- and microelements. Even if not completely, but only partially (already good), she needs to abandon a strict vegetarian diet and switch to softer ones that allow the consumption of milk, eggs, and fish. In addition, one should not discount the fact that vegetarianism will require special nutritional training, as well as significant time and money costs, because. requirements for the quality of food during this period rise sharply.

So let's sum it up:

1. Lacto-ovo vegetarianism, pesco-polo vegetarianism and semi-vegetarianism for pregnant women are, if certain rules are followed, quite safe, which cannot be said about strict vegetarianism.
2. Your doctor must be aware of your dietary practices.
3. A pregnant vegetarian should definitely be under the close attention of a doctor and regularly take tests to determine the deficiency of vitamins and minerals in a timely manner.
4. The intake of multivitamin-mineral complexes for vegetarian mothers is necessary for the normal course of pregnancy and child development.

If for one reason or another you still decide to stick to a vegetarian diet, soberly assess your strengths and capabilities, the pros and cons of vegetarianism for your health and the health of your growing baby. Don't forget - the child is growing. And above all, you yourself are responsible for his future health!

Comment on the article "Sharp corners" "vegetable table ". Vegetarianism and pregnancy"

Hello! I think animal products can only harm the body. besides, not a single normal person can handle half a kilo of meat a day: he will simply destroy his intestines. In the heart, a person needs 0.7 g of protein per kg of weight per day, but here the norms are very high, as in ancient Soviet textbooks. I've been vegan for over a year and feel great. now I'm seventeen and I'll never give up that way of life. The sight and smell of unethical products makes me sick.

28.08.2008 14:34:20, Lena

8 months do not eat meat, fish, poultry. I hardly eat eggs. The rejection happened spontaneously and painlessly. As a result, I felt much better. Now I am getting ready for pregnancy: does a pregnant and lactating woman really need to eat something that only makes a non-pregnant and non-nursing woman worse? Are there any scientific studies on the impact of maternal vegetarianism on the health of the unborn child?

06/16/2008 07:39:00 AM, Lana

The article is not bad, but the author uses stamps instead of scientific data. For example, "110-130 g of protein per day" is good, but an active athlete, not a future mother, can absorb such a horse dose of protein. And the liver will not thank you for such pressure. Also, such statements as "Proteins ... pork are digested easier and faster" can be made, excuse me, by an amateur in the field of nutrition. The digestibility of pork approaches the digestibility of car tires. So Joe Vader - the trainer of many famous bodybuilders - advised his athletes to COMPLETELY exclude pork due to its harm and uselessness, precisely in terms of absorption by the body. Further, the protein content tables are simply surprising: where are cows found whose meat is similar in protein content to sports nutrition? The protein content in beans is too high and so on. And the last thing - if this article is not written by an Academician of the Russian Academy of Sciences, famous for scientific research in the field of nutrition for pregnant women, then it would be nice to give a list of used literature or simply sign instead: this is all my opinion, but I agree with it. :-)

03/28/2008 02:50:12 PM, Jacob

Total 6 messages

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Pesco-vegetarianism or pescatarianism- This is a food system that excludes the flesh of mammals and birds from the diet, but allows the use of fish and seafood. This type of food causes a lot of controversy and controversy among vegetarians. Often people who are just starting to be interested in the issue of vegetarianism have a question: " Can Vegetarians Eat Fish?". To consider this issue more closely, it is necessary to understand.

The most negative thing about pesco-vegetarians are ethical vegetarians - those who have given up meat food in order not to support violence against animals. The difference between them is almost the same as between. From an ethical point of view, people who allow the use of fish and seafood cannot be called vegetarians - after all, fish also belongs to the animal kingdom, has a structure similar to mammals - they have a nervous system, digestive, respiratory, excretory organs, etc. If a fish cannot express emotions with a cry, this does not mean that it does not experience fear and torment when a sharp hook pierces its mouth, and instead of its usual habitat, an uninhabitable environment suddenly appears, where the fish slowly suffocates, having no way to help itself .

Some marine life, which the modern industry calls the appetizing word "seafood", is treated even more cruelly. For example, crayfish and lobsters are boiled alive. It is unlikely that this procedure gives pleasure to any living beings, be it a person, a bird or a small shrimp.

However, studies show that fatty acids and trace elements are best obtained from seeds and nuts. For example, poppy, sesame, sunflower and flax contain much more phosphorus than fish. And a sufficient amount of magnesium and calcium in these seeds promotes the absorption of phosphorus, while nutrients from seafood are practically not absorbed by humans. Also, do not forget that the body of the fish absorbs all the toxic substances in the water. As a result, the risk of poisoning with fish dishes is quite high. It is no coincidence that seafood is one of the strongest allergens.

It is worth noting that some people find it difficult to immediately give up all animal products. For the body, a sudden change in nutrition can be a serious stress if there is not enough information about proper nutrition. Therefore, pesco-vegetarianism can be considered as a temporary, transitional form of nutrition from meat-eating to vegetarianism, and now you will not have a question " can a vegetarian eat fish".

For people who try on a vegetarian diet for ethical reasons or on the advice of a doctor, the question inevitably arises: “Do vegetarians eat fish?”. It would seem that the answer to this question is obvious: as soon as the fish is a living being, then a true vegetarian will exclude it from the diet without hesitation. In fact, everything is much more complicated.

"Non-vegetarians"?

Cold-blooded fish are very different from mammals, and many of those who find it unacceptable to eat red meat consider it ethical to eat fish and seafood. They are called pesco-vegetarians, or pescorians.

There are followers of vegetarianism who went further, or, conversely, did not want to go too far, and allowed themselves to eat poultry meat. They are Pollo Venetarians.

They should not be confused with semi-vegetarians - people who preach a complete rejection of fish and meat, but on a holiday they allow themselves both.

Representatives of the categories listed above have one thing in common: true vegans treat them negatively, considering them hypocrites or very inconsistent people, “non-vegetarians”.

Motifs of sand and pollo vegetarians

Motivation to eat fish and poultry while avoiding red meat varies. In most cases, it is related to health:

• omega-3 fatty acids contained in fish have a positive effect - they help maintain and stabilize the heart rate, positively affect the blood glucose value, reduce inflammation in the body and thus protect against diabetes and vascular and heart diseases;
• fish and poultry meat are sources of amino acids needed by the body, it is easier to get proteins from these products than to ensure that the right amount of it enters the body with plant products;
• fish and poultry meat does not threaten cholecystitis;
• fish and poultry meat are less nutritious.

More rarely, humanism is the reason for abandoning meat in favor of poultry and/or fish. Although there are times when a person feels sorry for an animal with a reasonable look, he is indifferent to the fate of birds and fish.

By fasting, Christians also temporarily become Pescorians, although many of them do not even know about it.

Pescarians are usually classified as vegetarians, so their exact number is unknown.

Is it easy to become a pescorian

In principle, it is easier than becoming a vegetarian. After all, fish greatly enlivens the diet. There are no fixed rules about how much and what types of fish should be consumed, whether shellfish and seafood can be included in the diet. Each pescarian decides for himself.

Fish is a rich source of protein and amino acids needed by the body. Vegetarians can get enough protein in the form of legumes, soybeans, nuts, or grain products. However, animal protein is more easily processed by the body.

When choosing a vegetarian diet, people are forced to work hard on the menu, because the typical "meat" substances (zinc and iron) must be compensated from other products. As a general rule, vegetarians are concerned about improving and maintaining good health when choosing a diet. And sandy-vegetarians are not exempt from this concern.

Benefits of Pescarianism

According to the researchers, pescarians live longer compared to the general population. This result is due, as a rule, to the healthy lifestyle of the study participants, since many people who abstain from meat live more rationally, suffer less from obesity and hypertension. They move more, drink less alcohol and don't smoke.

Some scholars suggest that humans have been consuming fish since the earliest stages of their history, so that it is especially suited to their original diet and therefore to their biological needs.

Disadvantages of Pescarianism

In order to maintain pescarianism consistently, some basic nutritional knowledge must be used to avoid deficiencies of vital substances. You need to be aware of the protein content of foods, as well as sources of nutrients such as vitamins D, B12, B2, or iodine. Especially carefully you need to eat children and pregnant women - nutritional deficiencies are especially dangerous for them. It should also be noted that some fish species can be contaminated with heavy metals.

According to some studies, vegetarians of all kinds are more likely to suffer from depression, anxiety disorders, and psychosomatic complaints. However, scientists suggest that the way you eat is more a consequence than a cause of the disease.

If a person chooses pescarianism as a form of nutrition, he should eliminate white flour and sugar products from the diet, eat fish dishes regularly and use only high-quality plant foods - in this case, the diet can even improve health.

Entering into a pescarian, you will have to intensively acquire special knowledge and think more about the diet, then it will not do harm, and you will be able to reap its benefits.

Hello healthy food lovers. Do you know what the essence of vegetarianism is? Perhaps you have been a vegetarian for a long time, or maybe you are just thinking about how to give up meat, or maybe you are a categorical opponent of this lifestyle. In any case - read this article and find out what it is - a vegetarian diet.

The essence of vegetarianism

To switch to vegetarianism, you must follow the basic rules, the first of them is balance.

For a normal, active life, a person needs carbohydrates, proteins, fats, vitamins, microelements. If you remove even one of them from the menu, then serious damage will be done to health.

Experts often conduct research comparing the health of vegetarians and those who eat. It turned out that the removal of meat from the diet does not save from getting various kinds of diseases.

If you decide to take this path, you must be aware that this is a different nutrition system, which should not exclude those elements that a person needs. Non-meat dishes contain enough carbohydrates, fiber, vitamins C and E, iron, magnesium. But they are low in retinol, omega-3, vitamin B12.

You can avoid the shortage of missing elements if you include the following products in the menu:

• protein contains beans, nuts, milk.
• omega-3 fatty acids are found in beans, nuts,.
• calcium is found in dairy products, vegetables with dark green foliage, dried fruits, tofu, nuts.
• parsley and wheat germ are rich in vitamin D.
• Vitamin B12 is found in products of animal origin, and from plant products, the human body does not master it. Vegans need to take supplements to get this vitamin.
• iron contains foods such as buckwheat, lentils, corn, apples, pomegranates. In order for iron to be better absorbed, you need to eat something where there is vitamin C, for example, parsley, lemon, rose hips.

Types of Vegetarianism

Now let's talk about the types of vegetarianism.

Ovo-lacto vegetarianism

The most popular type is lacto-ovo vegetarianism when the menu includes eggs, milk, honey. Even doctors agree that there is only one benefit from this species, since it can save a person from serious illnesses. See sample recipes.

Lacto vegetarianism

Next view - lacto vegetarianism. Supporters of this type exclude honey, milk, eggs from the diet.

See sample recipes.

Pseudovegetarians

Sand Vegetarians eat fish, dairy products, eggs. Pollo Vegetarians eat only chicken meat.

Ovo vegetarianism

Another view - ovo-vegetarianism. Such food includes honey, eggs in the menu, but milk is excluded.

Veganism and raw food

The toughest kind is veganism. At the same time, there is no honey, eggs, milk in the diet. Doctors sharply criticize such asceticism.

But adherents of a raw food diet do not listen to anyone, demonstrating excellent health, youth and a flourishing appearance. Subject to veganism, products cannot be stewed, boiled, baked, and no seasonings and spices can be used.

Their menu includes sprouted cereals, fruits, vegetables, juices. There is an even tougher subspecies of the raw food diet, called the raw food diet, when you can eat one product in one meal.

For example, a person eats only apples for breakfast, sprouted wheat for lunch, and only tomatoes for dinner. Raw foodists believe that after heating the product loses all useful properties.

Do you want to join?

Approximately 15-17 years ago, vegetarians, of whom there were only a few, were looked at as people not of this world. But making sure that this system improves the general condition of the body, reduces the risk of various diseases, the number of their followers is growing.

How to switch to this system? First you need to remove meat from the diet, then exclude fish, then dairy products, eggs and that's it, you are a new person!

If you immediately refuse animal food, then the body will “decide” that this is just a diet, but the putrefactive microflora will remain. A gradual transition will cleanse the microflora, which will better supply the body with the necessary substances.

This food system has its advantages. The proteins contained in plants are better absorbed by the body, less burden on the kidneys and liver, and do not wash calcium out of the bones.

And including meat in the diet, a person earns atherosclerosis and all the troubles associated with it. Vegetable protein cleanses the body of excess cholesterol.

And experts confirm that people who refuse the meat menu live longer and feel great even in old age.

Where can I get the missing elements?

A vegetarian diet provides the body with all the nutrients, but we can only get many of them from meat or fish.

Therefore, the disadvantages are that the work of the intestines is disturbed in vegetarians. And yet, the body needs fat, as well as a certain amount of cholesterol for the normal development of the nervous system and the functioning of the whole organism. Therefore, before accepting a new way of life, one must weigh the pros and cons.

Fears and doubts

There is often talk about the dangers of eating without meat, especially for women when she is expecting a baby. There are many women who have been vegetarians from birth and have been able to give birth to healthy children. It is important to control your menu so that all the necessary substances are present in it.

If it's hard to become a vegetarian

Try switching to a separate diet, the basis of which is a combination of products with each other.

• you can not eat fruits immediately after eating, they can cause fermentation, and therefore slow down the work of the stomach.
• you can’t eat porridge with meat, it is difficult for the stomach to digest such food, since it does not have the necessary enzymes to digest just such a set of products.
• if there is a lot of fatty foods, then the stomach will not be able to digest it, and the liver and pancreas will get an extra load.
• you can not drink water with food; fruit juices, other liquids can be drunk only before meals or 30 minutes after any meal.

Dear readers, you can choose one of the types of vegetarian food and write to my blog about your feelings.

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