No more eating (vegetarianism), or less often but of better quality (flexitarianism), excites the appetite of many of us. "This is hardly surprising since with age, studies show that we naturally lose appetite for meat, especially women," says Raphaël Gruman. But are we really gaining health?
Why is it supposed to be better?
Vegetarians carry an average of 2 kg less on the scale than omnivores, they also have less cholesterol (including LDL) and hypertension. Result: a reduced cardiovascular risk (- 32% risk of infarction for vegetarians), especially compared to the largest consumers of meat (more than 500 g per week).
Why can it leave us hungry?
"After 60 years, we are supposed to increase its protein intake to compensate for muscle wasting and reduce the risk of sarcophagi, which favors falls," says Dr. Edouard Pélissier. "The danger is not knowing how to replace meat and turn to starchy foods, lacking protein, to accompany vegetables," warns Raphael Grumman. Station also deficiencies in omega-3, vitamin B12 and iron, which can promote anemia, bone declassification, or even neurological disorders such as memory loss. The risk is more limited if one adopts a pesco-vegetarian diet (one zaps the meat but not the fish) or lacto-ovo-vegetarian (one keeps the eggs and the dairy products). Finally, beware of vegetarian products like fake steaks, dumplings, cookies, etc. They are very processed and often too fat and / or sweet. "You can also be vegetarian and eat badly ...", warned Dr. Pélissier.
And if it tempts me?
Agree to reduce its intake of animal protein provided to compensate with vegetable protein by combining legumes and cereals (including quinoa, one of the most interesting) to the two main meals to combine all the amino acids. The tofu-based soy products are also interesting because it is the vegetable food richest in proteins. But beware of possible hormonal interactions: it should not be abused in case of a history of breast cancer, ovaries or uterus. Think of eggs, which provide very complete proteins: up to 6 per week in case of cholesterol (we can also remove some of the yellow) and up to 12 when we do not have one. And do not forget the 3 servings of dairy products a day, forcing on cheese and cottage cheese. Given the risk of iron deficiency or vitamin B12, a blood test every six months is recommended, to see if there is a need for supplementation.
Saturday, August 31, 2019
Nutrition: zap meat after 60 years, why not?
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