La dieta vegana può essere una scelta etica o di salute o entrambe le cose. Seguire questo regime alimentare correttamente impone una preparazione e magari la guida di un dietologo. Ricordiamo, comunque, che per mangiare sano non è necessario eliminare completamente la carne, semmai consumarla con moderazione. Quali sono i pro e i contro?
La frutta e la verdura sono ricche di antiossidanti, di sali minerali e vitamine. Tutti ingredienti preziosi per la salute e per la prevenzione. Attenzione però a non creare carenze alimentari. La miglior alternativa alla carne sono i legumi abbinati ai cereali. I primi contengono molte proteine anche se di qualità inferiore a quelle della carne. Nei legumi si trovano anche gli aminoacidi essenziali (cioè i mattoncini costitutivi delle proteine) che il nostro organismo non è capace di sintetizzare ex novo.
I cereali, invece, contengono buone dosi di aminoacidi solforati, che sono scarsi nei legumi: per questo l’associazione cereali e legumi nello stesso piatto (come nella pasta e fagioli, nella pasta e lenticchie, nelle insalate di farro e legumi) costituisce il sostituto perfetto della fettina di carne.
È quindi importante che nella dieta siano sempre presenti proteine, ferro, calcio, zinco, vitamina B12 e acidi grassi omega-3. E nella dieta vegana spesso mancano. Da un lato quindi permette di mantenere il peso forma, idrata moltissimo il corpo, salva cuore e arterie, dall’altra può provocare delle carenze, che spesso si manifestano con squilibri intestinali, nausea, mal di testa, anemia e altri disturbi più o meno gravi. La dieta vegana è sconsigliata a bambini, anziani, donne in gravidanza, anemici e celiaci.
Photo Credits | Shutterstock / Albina Glisic
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