Czy diety roślinne są bezpieczne dla zdrowia?
Każdy z nas zna jakiegoś wegetarianina albo chociaż słyszał o jaroszach lub weganach. Może sami próbowaliście romansu z dietą roślinną? Ja przez kilka lat byłam całkowicie na diecie roślinnej, po czym dodałam do menu ryby. Polecam każdemu spróbować choć przez kilka tygodni diety roślinnej, nawet jeśli później wrócicie do jedzenia produktów od zwierzęcych, to warto dać się uwieść kuchni roślinnej chociaż na chwilę.
Dietom roślinnym, w tym diecie wegetariańskiej i diecie wegańskiej przypisuje się szerokie działanie prozdrowotne. Jednakże warto zastanowić się, czy wyeliminowanie z jadłospisu produktów pochodzenia zwierzęcego nie wiąże się z żadnymi konsekwencjami zdrowotnymi? Czy w rzeczywistości stosowanie diet opartych wyłącznie na produktach roślinnych jest dla nas zupełnie bezpieczne? Odpowiedzi na to pytanie znajdziesz w niniejszym artykule.
Czym się różni dieta roślinna od wegetarianizmu?
Patrząc pobieżnie niczym, patrząc głęboko, różnice leżą w pobudkach. Wegan motywują dbałość o zdrowie i dobre samopoczucie, jak również względy etyczne oraz troska o środowisko. Weganie nie chcą narażać zwierząt na cierpienie. Nie dość, że nie jedzą mięsa, to jeszcze nie noszą ubrań ze skóry ani kurtek wypełnionych pierzem ptaków.
Wegetarianizm i weganizm – różnice.
Na początek warto wskazać na pewne różnice pomiędzy dietą wegetariańską i dietą wegańską. Wegetarianizm jest mniej restrykcyjnym sposobem żywienia. Podobnie jak weganizm, wyklucza on możliwość spożywania mięsa i produktów mięsnych, a także ryb oraz owoców morza.
Jednakże niektóre jego odmiany dopuszczają włączenie do diety produktów zwierzęcych, takich jak: mleko, przetwory mleczne (np. jogurty, kefir), jaja i miód. Na tej podstawie można zatem wnioskować, że dieta wegetariańska jest bezpieczniejsza dla zdrowia, niż dieta wegańska. A jak wygląda to w praktyce?
Niedobór składników odżywczych w dietach roślinnych.
Ze względu na fakt, że diety roślinne są pozbawione mięsa i ryb, a także innych produktów zwierzęcych (weganizm) postrzega się je jako niedoborowe w wiele składników odżywczych. Wśród składników deficytowych wymienia się przede wszystkim:
- Żelazo
- Jod
- Witaminę D
- Witaminę B12
- Wapń
- Kwasy tłuszczowe omega-3
Warto jednak zadać sobie pytanie: czy faktycznie osoby będące na dietach roślinnych zmagają się z niedoborami tych składników?
Żelazo
Najlepszym źródłem pokarmowym żelaza są rzeczywiście mięso i przetwory mięsne. Zarówno jeśli mowa o jego ilości, jak i jakości. Jednak składnik ten występuje też w produktach roślinnych. Jego dobrym źródłem są nasiona roślin strączkowych, orzechy, pestki dyni, kasza gryczana, suszone morele. Warto też wspomnieć, że dobrym rozwiązaniem jest łączenie żelaza z produktami bogatymi w witaminę C, gdyż zwiększają one jego przyswajanie. Stosując odpowiednio zbilansowaną dietę roślinną, nie narażamy się na deficyt wspomnianego składnika.
Witamina D
Witamina D to bardzo specyficzny składnik. Wynika to z tego, że największe ilości witaminy D w naszym organizmie pochodzą z syntezy skórnej. Pod wpływem promieni słonecznych w ustroju człowieka dokonuje się produkcja tej witaminy. Niestety w żywności związek ten występuje w niewielkich ilościach. Najlepszym jego źródłem są niektóre ryby (np. węgorz, pstrąg). Niski poziom witaminy D znajduje się też w żółtkach jaj i margarynach. W efekcie na niedobór witaminy D cierpi bardzo wiele osób, bez względu na rodzaj stosowanej diety. Stąd zaleca się suplementację tego składnika przez cały rok, a przynajmniej w okresie jesienno-zimowym.
Wapń
Wapń kojarzy nam się głównie z produktami mlecznymi (np. mlekiem, serami), stąd diety roślinne postrzega się jako niedoborowe w ten składnik. W rzeczywistości produkty roślinne również dostarczają stosunkowo dużo wapnia – w ilościach pokrywających dzienne zapotrzebowanie człowieka. Źródłem „roślinnego” wapnia są m.in.: jarmuż, brukselka, migdały, rośliny strączkowe, natka pietruszki, nasiona chia. Dodatkowo wiele napojów roślinnych (np. napój owsiany) jest wzbogacanych właśnie w ten składnik. Dlatego też wegetarianie i weganie nie są skazani na deficyt wapnia.
Witamina B12
Witamina B12 jest składnikiem występującym wyłącznie w produktach pochodzenia zwierzęcego. Występuje ona w mięsie, rybach, jajach i produktach mlecznych. Stąd wegetarianie dopuszczający niektóre produkty zwierzęce nie są aż tak zagrożeni niedoborem tego składnika, jak weganie. W przypadku wegan konieczne jest wprowadzenie suplementacji witaminą B12.
Kwasy tłuszczowe omega-3 i jod
Najlepszym źródłem pokarmowym tych składników są ryby morskie. Niestety diety wegańska i wegetariańska wykluczają spożycie tych produktów. Nie oznacza to jednak, że osoby będące na dietach roślinnych są zupełnie pozbawione jodu i kwasów tłuszczowych omega-3. Dla przykładu jod występuje w soli kuchennej (sól jest obligatoryjnie jodowana w naszym kraju), a dodatkowo znajduje się też np. w algach morskich. Z kolei źródłem kwasów tłuszczowych z rodziny omega-3 są m.in. siemię lniane, nasiona chia, orzechy. Choć trzeba zaznaczyć, że ich przedstawicielem jest kwas alfa-linolenowy (ALA), który jest o wiele mniej wartościowy, niż dwa podstawowe związki z tej grupy: kwas dokozaheksaenowy (DHA) i kwas eikozapentaenowy (EPA). Stąd dobrym rozwiązaniem jest sięgnięcie przez wegetarian i wegan po suplementy diety będące źródłem tych składników. Przykładem takich produktów są preparaty na bazie alg.
Siła pochodząca z roślin.
Istnieje kilka roślin, o których wiadomo, że mogą wspomagać zdolność do wysiłku.
Poniżej kilka przydatnych biegaczom:
Sok z buraków – wysoka zawartość azotanów w soku z buraków przekłada się na syntezę azotu niezależnie od argininy i cytruliny. Tlenek azotu wpływa na kurczliwość mięśni, metabolizm mitochondriów oraz przepływ krwi przez naczynia krwionośne.
Dzięki sokowi z buraków organizm pracuje ekonomiczniej. Żeby zobaczyć ten efekt, należy spożyć ok. 500 mg azotanów na dobę. Tyle znajdziesz w 500ml soku z buraków lub w 200 g pieczonego warzywa.
Sok z wiśni – jego zadaniem jest przyśpieszenie regeneracji. Badania bolesności mięśni u biegaczy wykazały, że sok z wiśni wyraźnie zmniejsza uczucie bólu po biegu w porównaniu z placebo. Biegaczom, którzy przyjmowali sok z wiśni przed maratonem, szybciej powracała siła izometryczna mięśni, a dodatkowo stan zapalny w mięśniach oraz stres oksydacyjny były mniejsze niż w grupie placebo. Prócz soków, można równie dobrze sięgnąć po świeże lub mrożone owoce.
Arbuz – tak jak sok z buraków sprzyja produkcji tlenku azotu. Na ochotnikach przeprowadzono test maksymalnego wysiłku, który wykazał, że u grupy, która spożyła 500ml soku z arbuza, tętno szybciej wracało do spoczynkowego, a bolesność mięśni po 24 godzinach była mniejsza.
Sok z pomidorów – Kolejny pomocnik zdrowia sportowców. Regularne spożywanie soku z pomidorów sprzyja dobremu funkcjonowaniu naczyń krwionośnych u ultramaratończyków. Dodatkowo pomidor pozytywnie wpływa na osoby trenujące, obniżając markery uszkodzenia mięśni i stresu oksydacyjnego.
Szpinak – w przeprowadzonych badaniach okazało się, że spożywanie szpinaku obniża stres oksydacyjny oraz markery uszkodzenia mięśni.
Więc podsumujmy: czy diety roślinne są bezpieczne dla zdrowia?
Wbrew powszechnej opinii, diety roślinne pomimo wykluczenia produktów pochodzenia zwierzęcego nie zwiększają istotnie ryzyka niedoborów pokarmowych. Wyjątkiem jest tutaj witamina B12 (szczególnie w przypadku wegan), którą można uzupełnić, stosując „roślinne” suplementy diety. Należy też dodać, że wiele przeprowadzonych badań udowodniło szerokie właściwości prozdrowotne diet wegańskich i wegetariańskich. Biorąc powyższe pod uwagę, należy wskazać, że diety roślinne są bezpieczne dla naszego zdrowia.
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