Advent 2018 began on 28 November and will end on 6 January. Not too difficult to live without meat for 40 days, but many are convinced that this diet is dangerous for health. Want to get all the necessary nutrients while fasting? Tell how to do it.
The main drawback of fasting without meat
In meat food actually contains important nutrients (macro – and micronutrients) needed by the body for normal functioning.
- Proteins are main building material for cells, tissues and organs, hormones and enzymes. The deficit threatens to disorders of the gastrointestinal tract, weakening of the immune system, disorders of hormonal levels, deterioration of the skin and hair.
- Fatty acids omega-3 regulate the metabolism, improve overall body tone, brain function and skin condition. They’re also a great source of energy and act as a prevention of cancer.
- Calcium is essential for bone health and supports normal condition of the neuromuscular system.
- Vitamin D regulates calcium metabolism, acts as a prevention of Alzheimer’s disease, metabolic syndrome, obesity, diabetes and cardiovascular diseases.
- Vitamin B12 necessary for normal functioning of the immune system and protects us from anemia.
- Iron in the body is responsible for the storage and transport of oxygen, controlling energy and cholesterol metabolism, the liver and the hematopoietic process. Its deficiency is associated with anemia, neurological disorders, weakness and vulnerability to infectious diseases.
- Zinc is involved in the formation of the immune response and hormonal regulation, supports the normal state of the nervous system, skin, bones and teeth.
- Without iodine , it is impossible to imagine a full metabolism, and its deficiency is detrimental to the thyroid gland.
Do 40 days of the Nativity fast, your body will suffer from lack of these nutrients? No, because you can get them from plant products. You might have to exert extra effort, but this fact does not change: to be healthy without meat possibly hundreds of millions of vegetarians are willing to confirm.
B12 deficiency anemia Iron deficiency anemiaAnemia DiabetesObesity Alzheimer’s Disease
Problem 1. Proteins
During lent no meat to obtain adequate protein from dairy and eggs. If you give up animal products, choose soy, legumes, nuts, seeds and cereals. They are rich in vegetable protein and is digested, simultaneously improving intestinal peristalsis.
Problem 2. Fatty acids omega-3
During lent there are fish days, when you can fully please the body with essential fatty acids. But even without a salmon of their small number can be found in plant foods. Every day eat soy, walnuts, butter, or flax seeds, and supply of omega-3 will consistently be replenished.
Problem 3. Calcium
Milk and dairy products the best dietary sources of calcium. The mineral can also be found in cabbage, nuts and dried fruit, though its number is more than modest. A good way out calcium-fortified soy milk or nutritional supplements with calcium, which are sold in any drugstore. That’s just about the dosage is best to consult a doctor: calcium tablets are taking courses, after which it is necessary to take a break.
Problem 4. Vitamin D
In the period of advent 2018-2019 (November to January) the weather is not too indulges us with Sunny days, because in the autumn-winter period to rely on sunlight as the main source of vitamin D is not necessary. While you are fasting and refuse from fatty fish, eggs, cheese and beef liver, not be amiss to take vitamin D supplements.
Problem 5. Vitamin B12
Vitamin B12, unfortunately vegans and strictly fasting believers is found only in foods of animal origin: meat, fish, eggs and milk. If you are willing to sacrifice a valuable nutrient for 40 days, they buy an enriched vegan products (protein bars, granola) or vitamin supplements.
Problem 6. Iron
Iron from meat is absorbed best, but it can be found in plant foods: legumes, soy, seeds, nuts, coffee and tea. Absorbed iron is not too good, because during lent will have to regularly consume rich in vitamin C foods (rosehips, blackcurrants, sea buckthorn, sweet pepper) or ascorbic acid tablets (it facilitates the absorption of iron).
Problem 7. Zinc
A healthy adult is quite able to cover the need of zinc by plant foods (whole grain cereals, nuts and legumes), but children, the elderly, pregnant women and lactating women to eat meat and milk will be harder. That is why doctors do not recommend them to keep a strict fast, carefully controlling the supply of zinc in the body.
Problem 8. Iodine
The lack of iodine could report not only for fasting people. This nutrient is contained in algae and seafood, but not many people eat them every day. For lent there is a sense to compensate for the iodine deficiency with iodized salt.
Important: If you are healthy, during lent should focus not on the Church calendar nutrition, and prescription and their own physical capabilities.