How can I replace meat? Tips for vegetarians

We are accustomed to meat, as a product, without which we can not do in everyday life. Necessarily at least three times a week we are constantly preparing something from it - then chops, then fry it with vegetables. Yes, meat is nutritious and useful, 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 promotes the accumulation of fat in the body and the formation of cholesterol plaques. Meat red significantly increases the risk of death from heart disease or cancer.

Having learned about the dangers of meat, decided to extend their lives and improve their general condition? Then forward - start a diet that excludes meat!

So than to replace meat without harming the body?

It is necessary to regularly eat orange and red vegetables, rich in extremely useful carotenoids. Useful and necessary vitamin D3 can be obtained from yeast, bakeries and beer.

Previously, it was always said that people who do not consume meat must have iron deficiency anemia, because in other products there is no heme iron, which the body easily absorbs. This was the opinion, because earlier they did not know what to replace the meat. Now there are confirmed scientific data indicating that an organism, accustomed only to plant food, adapts well to another source of iron and is quite capable of absorbing iron non-heme. In addition, the iron that enters the body as a result of a mealless diet, is mixed with carotenoids and vitamin C, which improve its absorption. A diet rich in legumes, nuts, oats, products of wholemeal, fresh and dried fruits, as well as dark green and leafy vegetables, ensures a sufficient supply of iron in the body.

Remember that milk worsens the absorption of iron, so do not drink them the above products.

Necessary amino acids abound in plants. To obtain the latter, use a variety of vegetable foods, including legumes and whole grains (lentils, brown rice, oatmeal, etc.). The most useful buckwheat groats - it has the entire set of amino acids necessary for the body.

Next, we'll talk in more detail about what can replace meat without harm to health:

1) cottage cheese is an excellent meat substitute and an excellent source of protein. It can be used in any form: adding fruit and sour cream, or as a spread on a loaf or cracker.

2) Peanut butter and peanuts are an excellent source of protein.

3) egg white does not contain cholesterol, but it contains a useful protein. A sandwich with scrambled eggs and greens serves 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. In a day you will have enough handful of nuts, they perfectly combine proteins and fats.

6) Thinking about how to replace meat, do not forget about legumes, which are the traditional equivalents of animal protein. Soups and salads with them are very tasty and useful. As a side dish, you can mix different beans and season with olive oil.

7) and, finally, fish tuna - a delicious and wholesome source of protein. One can contains as much as 25 g of protein. How to cook it better? Chop the tuna into a blender, add the canned corn and put a snack on the toast.

Well, that's all - now you know what to replace the meat. The above products are not only useful, but also tasty, so it is not difficult to follow a vegetarian diet .

Remember that meat is a risk, not a luxury. Change the risk for confidence in a healthy and long life!