Mostrar mensagens com a etiqueta Dieta vegetariana. Mostrar todas as mensagens
Mostrar mensagens com a etiqueta Dieta vegetariana. Mostrar todas as mensagens

Nutrition for a vegetarian diet

"Here's a quick summary of what you need to eat every day if you're a vegetarian, from the Vegetarian Society: 

• 4 -5 servings of fruit and vegetables
• 3- 4 servings of cereals/grains or potatoes
• 2- 3 servings of pulses, nuts and seeds
• 2 servings of milk, cheese, eggs or soya products
• a small amount of vegetable oil, margarine or butter
• some yeast extract that has been fortified with vitamin B12
Getting enough protein may be a challenge in a vegetarian diet, so here's a quick run-down of foods that are high in protein:
• Dairy products
• Eggs
• Nuts and seeds
• Peas, beans, lentils
• Soya products and mycoproteins
• Wheat protein (seitan)
• Wholegrains (rice and cereals)".

How Does Meat in the Diet Take an Environmental Toll?

David Pimentel of Cornell University's College of Agriculture and Life Sciences says that the grain currently fed to some seven billion livestock in the United States could feed nearly 800 million people directly. Image: Digital Vision/Thinkstock

"Dear EarthTalk: I heard that the less meat one eats, the better it is for the environment. How so?
-- Jason K., Sarasota, FL

Our meat consumption habits take a serious toll on the environment. According to the Environmental Working Group (EWG), the production, processing and distribution of meat requires huge outlays of pesticides, fertilizer, fuel, feed and water while releasing greenhouse gases, manure and a range of toxic chemicals into our air and water. A lifecycle analysis conducted by EWG that took into account the production and distribution of 20 common agricultural products found that red meat such as beef and lamb is responsible for 10 to 40 times as many greenhouse gas emissions as common vegetables and grains.

Livestock are typically fed corn, soybean meal and other grains which have to first be grown using large amounts of fertilizer, fuel, pesticides, water and land. EWG estimates that growing livestock feed in the U.S. alone requires 167 million pounds of pesticides and 17 billion pounds of nitrogen fertilizer each year across some 149 million acres of cropland. The process generates copious amounts of nitrous oxide, a greenhouse gas 300 times more potent than carbon dioxide, while the output of methane—another potent greenhouse gas—from cattle is estimated to generate some 20 percent of overall U.S. methane emissions.

“If all the grain currently fed to livestock in the United States were consumed directly by people, the number of people who could be fed would be nearly 800 million,” reports ecologist David Pimentel of Cornell University’s College of Agriculture and Life Sciences. He adds that the seven billion livestock in the U.S. consume five times as much grain as is consumed directly by the entire U.S. population.

Our meat consumption habits also cause other environmental problems. A 2009 study found that four-fifths of the deforestation across the Amazon rainforest could be linked to cattle ranching. And the water pollution from factory farms (also called concentrated animal feeding operations or CAFOs)—whereby pigs and other livestock are contained in tight quarters—can produce as much sewage waste as a small city, according to the Natural Resources Defense Council (NRDC). Further, the widespread use of antibiotics to keep livestock healthy on those overcrowded CAFOs has led to the development of antibiotic-resistant strains of bacteria that threaten human health and the environment in their own right.

Eating too much meat is no good for our health, with overindulgence linked to increasing rates of heart disease, cancer and obesity. Worldwide, between 1971 and 2010, production of meat tripled to around 600 billion pounds while global population grew by 81 percent, meaning that we are eating a lot more meat than our grandparents. Researchers extrapolate that global meat production will double by 2050 to about 1.2 trillion pounds a year, putting further pressure on the environment and human health.

For those who can’t give up meat fully, cutting back goes a long way toward helping the environment, as does choosing meat and dairy products from organic, pasture-raised, grass-fed animals. “Ultimately, we need better policies and stronger regulations to reduce the environmental impacts of livestock production,” says EWG’s Kari Hammerschlag “But personal shifting of diets is an important step.”"

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Alimentação Ecológica


"Animal agriculture is directly or partially responsible for many of the worlds most serious environmental problems- global warming, water use and pollution, massive energy consumption, deforestation, loss of biodiversity and species, as well as the deep impact of fishing on our oceans. Reducing or eliminating the consumption of animal products is one of the most powerful ways an individual reduce his or her carbon footprint."

31 Dias de Receitas Vegetarianas

Vegetarianos com menor risco de doenças cardiovasculares

Um novo estudo, publicado na revista Diabetes Care, indica que os vegetarianos apresentam um risco significativamente menor de desenvolver síndrome metabólica - uma precursora das doenças cardíacas, diabetes e acidente vascular cerebral (AVC). Consequentemente, apresentam um risco menor de virem a desenvolver estas doenças.
Os investigadores da Loma Linda University, nos EUA, contaram com a participação de 700 adultos, 35% dos quais vegetarianos, e descobriram uma associação entre uma dieta com carne e um maior risco de desenvolver a síndrome metabólica.

As pessoas que sofrem de síndrome metabólica apresentam, pelo menos, três dos cinco factores de risco: hipertensão arterial, elevados níveis de glicose e triglicerídeos, colesterol HDL reduzido e uma circunferência abdominal acima da média.

"Não tinha a certeza se haveria uma diferença significativa entre vegetarianos e não-vegetarianos e fiquei surpreso com o contraste dos resultados", admite Nico S. Rizzo, investigador. "Isso indica que factores do estilo de vida, como a dieta, podem ser importantes na prevenção da síndrome metabólica".

O estudo constatou que apenas 25% dos vegetarianos apresentavam síndrome metabólica, valor que aumentou nos semi-vegetarianos para 37% e nos outros participantes para 39%. Estes resultados mantiveram-se mesmo quando avaliados outros factores como idade, género, raça, prática de actividade física, consumo de calorias, tabagismo e ingestão de álcool.

"Este trabalho mostra, mais uma vez, que a dieta reduz muito os principais factores de risco cardiovascular que fazem parte da síndrome metabólica", diz Gary Fraser, investigador que liderou o estudo. Na sua opinião, a adopção de uma dieta vegetariana é "uma escolha sensata”.

Esta não é a primeira vez que estudos descobrem vantagens para a saúde numa dieta vegetariana. Em 2008, um estudo do German Cancer Research Center descobriu que a dieta vegetariana reduz o risco de morte prematura em 50% nos homens e 30% nas mulheres."

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