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Vegetarian Starter Kit20121107 22627 1gfbssg 0

Vegetarian Starter Kit20121107 22627 1gfbssg 0

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Published by June Ryu

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Published by: June Ryu on Nov 07, 2012
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12/04/2012

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  
w w w . v e g e t a r i a n t i m e s . c o m
 
 
Presented b
Vegetarian Times 
 and te Psicians Committeefor Responsible Medicine
 
TIPS FOR BEGINNINGA VEGETARIAN DIETThE NEW FOURFOOD GROUPSTASTy LOW-FAT,NO-ChOLESTEROLRECIPES
 
 
 A HeAltHy HeArt
Vegetarians have much lower cholesterollevels than meat eaters, and heart diseaseis less common in vegetarians. Thereasons are not hard to nd. Vegetarianmeals are typically low in saturated atand usually contain little or no choles-terol. Since cholesterol is ound only inanimal products such as meat, dairy,and eggs, vegans consume a cholesterol-ree diet.The type o protein in a vegetariandiet may be another important advan-tage. Many studies show that replacing animal protein with plant protein lowersblood cholesterol levels—even i theamount and type o at in the diet staysthe same. Those studies show that a low-at, vegetarian diet has a clear advantageover other diets.
lower Blood Pressure
 An impressive number o studies, dating back to the early 1920s, show thatvegetarians have lower blood pressurethan nonvegetarians. In act, somestudies have shown that adding meat toa vegetarian diet raises blood pressurelevels rapidly and signicantly. A vegetarian diet also reduces sodiumintake: When patients with high bloodpressure begin a vegetarian diet, many are able to eliminate the need ormedication.
Controlling diABetes
The latest studies on diabetes show thata vegetarian diet high in complex carbohydrates and ber (which are
tHe wHys And Hows
 Vaa F
2
th P Mh
4
Cacm  a Pa-ba d 
6
 wha Ab M?
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th n F F gp
8
 Achv a Maa aHah wh 
10
 Vaa d  Pac 
11
 Vaa d  Ch
12
tiPs For VegetAriAn diets
 th 3-sp wa  g V
3
tp  Ma h sch
4
e F!
5
da F!
7
th Vaz 
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da Ma Pa
13
low-FAt reCiPes
 rcp  Hah
14
powerful tools for ealt
ound only in plant oods) and low inat is the best dietary prescription orcontrolling diabetes. A diet based onvegetables, legumes, ruits, and wholegrains, which is also low in at and sugar,can lower blood sugar levels and otenreduce or even eliminate the need ormedication. Since individuals withdiabetes are at high risk or heart disease,avoiding at and cholesterol is impor-tant, and a vegetarian diet is the best way to do that.
CAnCer PreVention
 A vegetarian diet helps prevent cancer.Studies o vegetarians show that deathrates rom cancer are only about one-hal to three-quarters o the generalpopulation’s cancer-death rates.Breast cancer rates are dramatically lower in countries where typical diets areplant-based. When women rom thosecountries adopt a Western, meat-baseddiet, their rates o breast cancer soar.Vegetarians also have signicantly lowerrates o colon cancer than meat eaters.Colon cancer is more closely associated with meat consumption than any otherdietary actor. Why do vegetarian diets help protectagainst cancer? First, they are lower inat and higher in ber than meat-baseddiets. But other actors are important,too. Plants contain other cancer-ghting substances called phytochemicals. Forexample, vegetarians usually consumemore o the plant pigments beta-carotene and lycopene. This might help
 A vaa m  a p a paab a  achv hah. th vaa a pa  ba  a  va   ha a a, c, a hah. Vaa av ma, h, a p. th h ca pc a   h  a ca ac-v vaa. Va a  ma, h, p, ,  a pc. wh h  a cab avaa  a ac-v vaa pa, va  a h m hah  a,c   a ba a  hah cc. 
s
 
foods:
 
2
V E G E T A R I A N S T A R T E R K I T
 
  
w w w . v e g e t a r i a n t i m e s . c o m
 
32
to explain why they have less lung andprostate cancers. Also, some studies havesuggested that diets that avoid dairy products may reduce the risk o prostateand ovarian cancers.Some o the anticancer aspects o a vegetarian diet cannot yet be explained.For example, researchers are not quitesure why vegetarians have more o certain white blood cells, called naturalkiller cells, which are able to seek anddestroy cancer cells.
tHe CAlCiuM ConneCtion
Vegetarians are less likely to orm eitherkidney stones or gallstones. In addition,vegetarians may also be at lower risk orosteoporosis because they eat little or noanimal protein. A high intake o animalprotein encourages the loss o calcium
a  a vab -, v-ab ,  paa pmava.sc, h  h cp ppa a ha ca a baap  a vaa m. F xamp, a av ch cp ca bma h a  h am ;j pac h ma h ba  xz vab p. ej bab ( ca vaa ba) a  b b, vb a  hamb, a
rom the bones. Replacing animalproducts with plant oods reduces theamount o calcium lost. This may helpto explain why people who live incountries where the typical diet is plant-based have little osteoporosis, even whencalcium intake is lower than that indairy-consuming countries.
PlAnning VegetAriAn diets
It’s easy to plan vegetarian diets thatmeet all your nutrient needs. Grains,beans, and vegetables are rich in proteinand iron. Green leay vegetables, beans,lentils, tou, corn tortillas, and nuts areexcellent sources o calcium, as areenriched soymilk and ortied juices.Vitamin D is normally made in thebody when sun shines on the skin.People who are dark-skinned or live atnorthern latitudes have some diculty producing vitamin D year-round.Vitamin D can easily be obtained romortied oods. Some sources arecommercial breakast cereals, soymilk,other supplemental products, andmultivitamins.Regular intake o vitamin B
12
isimportant. Good sources include allcommon multiple vitamins (including vegetarian vitamins), ortied cereals,some brands o nutritional yeast, andortied soymilk. It is especially important or pregnant women andbreast-eeding mothers to get enoughvitamin B
12
. When reading oodlabels, look or the word cyanocobala-min in the ingredients list. This isthe orm o vitamin B
12
that is bestabsorbed by the body.
 pa a a  pppa   chc  ach.Ma p, , a ca aca b ma  vaa h ha  mp cha.th, chc  m vaacb m h ba a xp-m h h cp  a      h  cp ha ac a a  ma. J  ha, h mma cha   m,   hav  vaa .
 3-sp  
go veg
 
Enchiladas in an Instant
Recipe on page 14
1
i  a ma h ch  a va-a    hah b, ’ bpa   ha h  a aa b  vaa a:i’ a c a  a  xp . A vaa ma ca b aama a pah h maaaac, a cm a a b  ch,pa p,  a xc a pa h pb mhm.th ch  a vaa  a ha  mh h. M pp, hh vaa  ma a,pca  a m va  cp;h ava am a  h    pa. y ca a mp, h-p mh  cm p h  vaa  m ha   j a ca ppa a. A ha, cm p h vaap  baa a ch  a.t m h  pa, ch- Fch a,  ca  ba-a. sach, h pa hmm  h ba pa h ma ac,   v a maa ch.F, h  h vaa maha  aa j. Cmm 

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