Healthy Life with Vegetarian Diet
Inggrit F. Kamagi
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CHAPTER II
CONTENT
Vegetarian as the ways of eating and healthy for body has known by public since long time ago. Although it proved that to consume the concerning plants food is healthy than to consume of an animal, vegetarian deemed usual. There are many reasons why some people refuse to be a vegetarian. One of them is because the lack nutrition for body, for example lack of protein, zinc and vitamin B12, be more tired and supple. And some people said that the taste of vegetarian food is tasteless and a little variation.
Actually if us do it well and follow the direction, all of us can do the pattern of vegetarian, and even for baby, teen, and old person. Modern life style that not healthy and the food pattern that not regular can reduce the step of public health.
Kinds of vegetarian
Actually, the vegetarian not consume the food of an animal product. But, between vegetarian, there are some group that still tolerant to consume product of an animal to their menu. Therefore, vegetarian by International Vegetarian Union (IVU) divided based on composition and difficulty.
1. Vegan
Vegan is a pure vegetarian who consume seeds, beans, vegetables, and fruits. Vegan is not consume the food of an product such as meet, fowl, fish, milk, eggs, honey, silk and wool.
2. Lacto vegetarian
Lacto vegetarian is vegetarian who consume concerning plants food and abstain from meets, fowl, fish, and eggs. Lacto vegetarian is still permitted to consume milk, cheese and yoghurt.
3. Lacto-Ovo Vegetarian
Lacto ovo vegetarian is vegetarian who consume concerning plants and not consume meets, fowl, and fish. Lacto ovo vegetarian is still to consume eggs, milk and other product by milk.
Four reasons to being vegetarian
Nowadays, being a vegetarian is easy because the restaurants that served the vegetarian food are too much. If the price is not achieved, there are vegetarian canteens that more economical. The other alternative is cook the vegetarian food by own. The choice to being a vegetarian depended of you. In the following passage there are the reasons that sometimes form the background of someone to being a vegetarian.
1. Healthy
This is the main reason to the people when they choose vegetarian as a life style. Being a vegetarian, means that you were reduce the risk to get diseases like constipation and hemorrhoids, stroke, and cancer. Vegetarian ways of eating can prevent overweight because indirectly the vegetarian has doing a natural diet.
2. Environment
Environment always use for energy conservation, water, land and plants so that the ecology can protected. Most of the teenager, especially in the developed country, change to be a vegetarian because this reason.
3. Financial
Price of vegetarian food is cheaper and achieved than food of an animal. If you change to vegetarian food, your expended to be more thrifty. Healthy life with vegetarian food also can be thrifty your cost for check up to the doctor. In England, insurance premium for someone who are vegetarian is smaller than non-vegetarian. It’s because the vegetarian has a little risk to stricken by heart attack than non-vegetarian.
4. Spiritual
Some religion in this world, suggest their members to be a vegetarian. In their doctrine, nobody can kill the creature like animal and human, even for someone necessity.
Conviction that human created not to consume meet is the powerful reason to be a vegetarian. It can be prove with anatomy by human body and the function than carnivore and herbivore. Carnivore has short and simple absorption system even if the meet will faster to decompose in absorption and quick to excretion. If the decaying result is too old in our body, it can poison our vascular. A carnivore also has nails and has a sharp tusk so easy to rip the prey and swallow without chew it.
How about the human and the herbivore? Human has much sameness with herbivore. Such as, has a same structure of body, like has molar to chew and has a pore as the out way for perspiration to refrigerate the body. The human’s saliva contain of ptyalin to preface absorption for the cereals that consumed. Human drink the water with suck up, not licked like carnivore.
Very clear that human is not as a carnivore. Human doesn’t eat the unripe meat because they don’t have appetite. It has to cook before. Different with carnivore, this animal is not appetite if see the red apple. From the text above, the conclusion that human and herbivore has much sameness, especially about anatomy of absorption organ.
C. MYTH ABOUT VEGETARIAN
There are many people worried will lack of nutrient if stop to consumed meat. It is wrong, because the research proved that vegetarian food is healthy than meat food. There are some important unsure that have to fulfilled such as protein, calcium, vitamin B12 and zinc. That much be contained in meat whereas, vegetarianism not consumes meat.
In the following are the steps to anticipate the lack of nutrient.
1. Protein
An adult women with weight 120 pound, needs 44 grams of protein per day.
Requirement of protein will be increase if the women is pregnancy, give suck, or very active. An adult man with weight 150 pound needs 56 grams of protein per day. Requirement of protein will be increase to man that very active.
Don’t worry to lack of protein, because the fact proved that protein can come from a plant. Protein only formed on body, and broken to be amino acid. The important function of protein is for growth. For vegan, the needed of protein can be enough with mixed of protein from various grains. For lacto-ovo vegetarian, protein can be fulfilled by eggs, pulses, milks, and cereals.
2. Calcium
Calcium is very important for healthy bones and teeth. Old green vegetables are the foods who reach of calcium, such as mustard greens, amaranth and broccoli. But, better careful because there are fruits that contain of oxalate acid.
Tofu and Tempe are reaching of protein and as the calcium source. In 100 grams of peanut contained 730 calcium. In 100 grams of soybean is contained 227 mg of calcium. Vitamin D also makes calcium absorbed well. Saturated fatty acid that contained in meat can hampered calcium absorption. And also animal protein can drain calcium from brain.
3. ZINC
can find in all green vegetables. Zinc absorption can increase if the vegetables contain of vitamin C. For vegetarian, vitamin C receives from fruits and fresh vegetables.
There are many people worried can be pale and not healthy when they change to be vegetarian. Hunza leg who live in north India and Pakistan famous for their long ages and free from disease. More of them can reach 115 years old. The researcher not found the disease case like appendix, colitis, and cancer. Whereas, Hunza leg just consume fresh fruits, vegetables, seeds, wheat, and goat milk.
Scientist from Harvard clarify that people in mountains of Ecuador reach 120 years old, and even more of them reach 160 years old. The people in Ecuador mountains are vegan (pure vegetarian). So, don’t worry to be a vegetarian.
4. VITAMIN B12
Why is vitamin B-12 important?
Modern hygienic methods of food production eliminate soil-derived bacteria that produce vitamin B-12. Deficiency of this vitamin results in cognitive (thinking, memory) and other neurologic problems early on. Anemia generally occurs later. Only 2.4 micrograms a day of vitamin B-12 is necessary for adults with normal digestive systems (slightly more for pregnant or lactating women). Fortified soy milk, cereals, or other foods can provide this amount. Otherwise, a supplement of 1,000 micrograms weekly or 2,000 micrograms biweekly should be sufficient. Although eggs contain some vitamin B-12, it may not be as well absorbed as that derived from other animal products, so ovovegetarians should supplement somewhat as well.
Some people, especially the elderly (1 out of 8 persons over age 65), develop vitamin B-12 deficiency because of gastrointestinal absorption problems, and this occurs regardless of what they eat. For them, injections or high oral doses under the supervision of a physician are necessary.
Because vitamin B12 is not contain in concerning plants food, so the vegetarian have to fulfill the vitamin from milk and egg. For vegan (pure vegetarian), vitamin B12 fulfilled from food that has fortification with vitamin B12 like cereals (cornflakes).
FREE FROM DISEASE AND LONG LIFE WITH VEGETARIAN FOOD
The food that usually eats for every day was very influence for our healthy. The body that lack of nutrition will find difficulties in overcoming problems faced, becoming tired quickly and sensitive because the unimportant problem. Instead, when body stay in good condition, generally the mind also will be more fresh and clear in handling problem and able to survive. So, the expression you are what you eat, exactly.
A. Benefit of Vegetarian
All vegetarian require to contemplate the various benefit that can get from pattern eat of vegetarian before they decide to start to follow pattern eat of vegetarian, why the pattern live to abstain this flesh assumed healthier? There are many reason proposed and acceptable altogether logically.
1. NATURAL WAY TO LESSEN RISK INCURED BY DISEASE
Become a vegetarian mean do not consume flesh. Condition excessively consume flesh without made balance with consume vegetable and fruit consumption can generate risk incured a disease, start from digestion channel disease, like pile and constipation, till the heavy disease like heart, high blood pressure and cancer. Based on various research, fibre, vitamin, and the mineral which is consisted in vegetation food substance, can lessen risk incured the disease because digested easier vegetation food substance and not too old kept in our body. Abstainedly consume flesh hence we can be protected from disease related to animal, like Disease Trap and Nail, disease Anthraks killing, and also the disease which relative newly that is flu bird. Disease trap and nail and anthraks infected by beef, while flu bird infected by poultry.
Dangerous residue like PCB ( Polycarbonated Benzene) and dioksin also frequently found in gross flesh, milk product and fish. The residue can infect by pregnant mother and also the mother which is suckling her child. The impact, child nerve system growth will be annoyed. With vegetarian terms, hence the risk incured both of dangerous residue can minimalized. In our daily life also there are a lot of parasite and bacterium which can bother health.
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Species
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Spreading
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Symptom
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Salmonella
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Poultry flesh, egg, pork, goat
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Headache, ill at stomach shares, diarrhea, poke, dehydration, fever, and disappear the aptitte.
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E. coli
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Cheese, beef, milk, uncooked fish, and dirty food
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Stomachache which is hard enough, muscle-bound, pukings, fever, diarrhea, comma, cloting of blood in brain, and death.
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Listeria
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Flesh, milk
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Dizzy, poke, shock, unconscious, comma
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- FOOD MORE GUARANTED
by becoming a vegetarian means that you have partaken share in arranging pattern live. Why? Because a vegetarian have a ability to plan the food that can fulfill all the requirement nutrition for body. This matter also mean that automatically the food that coming into body have been selected.
- PROTECTED FROM CHOLESTEROL PROBLEM.
Sometimes, cholesterol problem related with fat consumption. Cholesterol rate excesivve in blood considered cause heart coroner desease. Nevertheless, fat cannot eliminated from food menu because can generate problem on hormone reaction and transfer vitamin in our body. Some reason supporting accusation cholesterol as primary factor cause of heart sickness, such as;
– Artery wall ossification symptom at human being showing existence accumulate fat ossify in gross. A large amount of fat have high content of cholesterol.
-Patient suffering from heart usually have high cholesterol rate compared cholesterol rate on normal people
-There is a certain relation between flesh consumption with cholesterol on blood. Excelsior consume flesh, hence the cholesterol rate of blood excelsior too.
4. REDUCE RISK OF OBESITY
Best recipe to overcome obesitas is reduce portion eat and add sport.
In fact the descent factor just have a little role in obesity case. There are 8 ways to overcome obesity, such as
1. Try to consume 60-80% food that have high water like fresh fruit and vegetable. This food is very good to detoxification
2. Eat only one solid food type besides fruit and vegetable. Solid food like protein and carbohydrate can be combined with vegetable each time eat’
3. Avoid pure carbohydrate, like wheat, white rice, white bread and crackers. Also avoid the food which have been processed and is not natural again, for example very high fast food that have high calorie. On the contrary multiply natural food consumption. Because natural food seldom be high calorific and relative not fatten
4. Eat ¾ portion ( size measure two full of hand) once eat. Don’T eat four hours before sleep
5. Drink enough water, minimize eight glass per day. Multiply water consumption when you the heavy loss and in course of sweeping
6. Don’T force your self to lose weight body. Let body expand naturally
7. Don’T let yourself hunger, because will bother body metabolism
8. Sport regularly. Try to sport till sweat and above 30 minutes because fat in body will be burned when sport above 30 minutes. Under 30 minutes, body still own reserve energi which enough.
- Vegetarian Terms Reduce Disease Risk
All vegetarian generally protected from risk incured by heart sickness and cancer so have own opportunity for the longer life. Others, vegetarian terms also help to lessen other desease, like high blood pressure, osteoporosis, calculus, and diabetes.
1. HEART SICKNESS
Heart sickness as the cause death United States, English, and even the nations in all the world. This disease be responsible to about 50% mortality. Death majority resulted from a heart sickness coroner.
Asphyxia, pain in bone chest, ill in liver, neck felt to be depressed like choked, or the pain in bone which creep to shoulder area and also the left arm until the radius represent symptom early heart attack of coroner which require to be taken heed. Its cause stuffing up of small channel coroner so that the requirement of oxygen on heart muscle not fullfiled.
Consuming abundant flesh can be dangerous for system of circulation of blood because cholesterol found on fat of animal not and difficult to elaborated in body. This fat will arrange in layers venous inner wall continuously. Accumulate from the cholesterol in process of time will cork vein and result difficult blood emit a stream of. This process referred by aterosklerosis. This circumstance make heart have to pump blood gain strength in order to pass of clogged drain of effect stricture. As a result, happen heart attack, stroke, and high blood pressure.
2. DIABETES MELITUS
Diabetes Melitus is condition where pancreas cannot again produce insulin in number enough or the body cell condition not respond to yielded insulin. As a result, glucose circulating in blood cannot be permeated by body. This disease marked with a few symptom, like dysuria, tired quickly, and also thirsty and the abundant hungry. word Diabetes come from Greek meaning ” Conducting” because patient of diabetes generally own symptom urinate factious, and excessively.
Every cell in body of human being require energy in order to function. The main energy of body is glucose, that is simple sugar yielded by carbohydrate. The glucose [of] sirculated in blood stream as energy ready for use for all cell of body requiring it. For a while, insulin is hormone produced by pancreas. Insulin patch at exterior of cell of receiver and act as key to open way out come into cell.
Some glucose can be converted to become energy of concentration like glicogen or acid of fat which in the end will be kept by body. When insulin yielded insufficient or the incoming way out of cell not recognize insulin yielded, hence the glucose will constantly within in blood compared to come into body cell.
disease of Diabetes grouped by two type
– Diabetes Type I. this Diabetes start to expand since baby and children. Those who incured by diabetes type I very depend on insulin, because amount of insulin required by body is not fulfilled. Its cause clan factor, virus infection, and immunologis reaction
– Diabetes Type II. This Diabetes start to expand since adult and its not depends on the insulin. Insulin is fulfilled, but receptor of receiver less. This matter generate formed antibody to reseptor, burden of glucose which will be turned too high, and happened improvement of fat hindering tying of insulin by reseptor. Its cause can all kinds of. Heavy addition of body tend to add reseptor of insulin in body so that add insulin effect.
Diabetes often related with raised of cholesterol in blood. Vegetarian diet give protection to it. Association Diabetes English recommend all patient diabetes to do diet which same with pattern eat all vegetarian because all vegetarian tend to consume rich fibre and complex carbohydrate. As we know, stres can make stomach felt full for long time .
OSTEOPOROSIS
Osteoporosis is trouble causing bone become brittle and unable to expostulate body because loss of calcium from bone network. It usually happened to the woman that have menopause. All researcher indicate that vegetarian possible have own risk incured compared to lower osteoporosis than non-vegetarian. This matter proved to the woman that have old age which have of ratio consume protein of higher hewani than concerning plants protein, experiencing of loss of calcium bone of quicker neck and own risk broken the compared to higher bone than old woman which consume of lower animal protein
All non-vegetarian contain rate of higher sulphur in their body which is alighted from animal protein. excess of Sulphur can improve acidity of urine which in the end will improve loss calcium of bigger urine. This matter go together the increasing loss of calcium from system of bone which thrown through channel of urine for filter of acidity of blood that arising out of effect sulphur.
CALCULUS
Calculus formed in kidney and cause extraordinary pain of moment released from urine. Why people come down easier than non-vegetarian ? Because high animal protein improve calcium, and oksalat loss through and have risk urine result formed petrify in kidney. Flesh also contain high purin so that cause sour height of blood-vessel in urine. This matter also will improve risk formed of calculus. Other;Dissimilar the things of by non-vegetarian, calculus case seldom be became of vegetarian because them not consume flesh
CANCER
Pursuant To National of Cancer Institute, 80% case of cancer in the world depend on factors which had identificated and have potency to controlled, that is factor of mistake of pattern eat, cigarette habit, pollution, radiation, and the medication. Even not only can control the factors to prevent the happening of cancer, we also have the potency to increase sum up patient capable to live on after diagnosed cancer.
Cancer became of moment a cell start to split their self is not controlled so that result which can destroy network of body and disseminate to shares of othe body. Tthirty percents of case because tobacco . cancer of Lung is clearest example, although still a lot of other example.
A lot of researching indicated that cancer more common became to population of human being that consuming fatty food, especially flesh. A reason to provide an explanation is, because the victuals influence hormone in body, also influence system of impenetrability of body and other factor. The factors is:
– 35 – 60% because of mistake of pattern eat
– 30% effect of tobacco
– 5% effec of pollution of air and irrigate
– 3% effect of radiation and
– 2% effect of medication.
Actually, Oxygen is the necessary for the continuity of human life, but oxygen used by body not all stay in stable form. unstable oxygen referred as a free radical, which can groan cell membrane, and even destroy DNA in nucleus cell
C. the Vegetarian Prevent Constipate
Constipate interpreted as trouble defecate, with frequency defecate more than three-days. This circumstance often joined with flatulent stomach, often flatus, headache, and pain in bone of moment defecate.
Pattern eat and rich of animal protein have potency tog enerate konstipate, because in flesh not contain fibre at all. And surely not made balance to vegetable, fruits and water which enough. Differ with from pattern eat that rich of animal protein, vegetarian terms is rich of fibere and lower fat, so that this terms can prevent konstipate. hard Konstipate can generate problem of serious health, that is trigger the happening of large intestine cancer
Become a that vegetarian is easy . To experience pattern live as a vegetarian needed a settled intention. Intention based on the reason of health and suggested by nutritionist and doctor generally more successful. Mostly the people realize that health very valuable so that require to be taken care of
A. the Early Stage To Become Vegetarian
There are immeasurable way to become a vegetarian. Way of which ekstrem that is only consume vegetation food substance and direct discontinue flesh consumption, egg, milk.. But there is also someone who use the way of in phases.
First way can result serious health problem, especially if pertinent own health history which less nicely previously. Moreover the somebody habit is very difficult altered by drastic. The second way is the most followed by all beginner and possible as the good way to really earn healthy life as vegetarian.
B. Guidance to all Beginner
Frequently, all beginner doubt in applying pattern live vegetarian so that easy to tempted [ if see the fleshly menu presented at home and or in restaurant. easy Tips And trik in the following is can be made a guidance, especially for begin step to real vegetarian.
First. Buy cookbook of special cookery to all vegetarian so that the food can be made own at home without need go to restaurant. This matter of course will lessen expenditure because price of food of vegetarian in restaurant tend to costly. Others the substance which consisted cannot be controlled, include of substance of used flavore. Require to be paid attention to, don’t use gelatine coming from animal fat
Second. Select;Choose some most menu taken a fancy to and] easy to cooked.
Third. Familiarizing to always breakfast. With breakfast, desire to eat fleshly food owning a lot of manageable fat. Others, breakfast also can prevent desire consume food excessively when night or day because eating in the morning. In the morning, glucose in body be at lowest and breakfast provide important nutrient required by body. Eat breakfast ¼ part of totalizeing the food one day. But better don’t only consume bread and copy, or copy and sereal. Try to eat complete nutritious food to add energy in early day because interval between breakfast and lunch sufficiently long, while energy very required for beraktifitas. Morning breakfast which enough can lessen risk incured by obesity.
Fourth . Identifying situation that push desire to tend to to return to consume flesh. Look for best solution to each problems. For example, nuptials reception or banquet party is very moment lure. Before leaving, stomach better have been filled from home so that in place the reception or feast not quickly tempted with menu which seems delicious.menu like pudding and fruits can be tried the hunger not during event take place. There is also the type of someone who tend to eat more amount at the time of sorrowful and also stress. This matter can cause risk obesity though the food consumed by vegetarian food. Try to call away the attention from food at the time of sorrowful and stress. Possible by phoning friend or take the air. Besides mind become calmer, badanpun become healthier
Fifth. Shall not place food especially containing in evidence animal food substance in place. Placing food in place den defect so not bewitch eye.
Sixth. Eat nutritious and fibrous food variedly. This matter can prevent anaemia, vitamin B12 insuffiency, and lack of protein.
Seventh. Portion eat everyday have to the consistence, not less and fair-sized.
Eight. Use flesh substitute food product which not fail its delicious like gluten, so that tasty eat flesh remain to can be felt, though only imitate. Make new creations so that the food dish which laid out on the table remain to draw appetite eat.
Ninth. Always do physical activity. light athletic Routine though, like walking along, earn membust body become more hale and can lessen risk incured by heart sickness of high blood pressure and
tenth. Consume Food which have difortfication with vitamin B12, especially to all vegan. Needn’T consume suplemen and surely abundant until because this matter can cause various health problem. In the following , problems which possible emerge
– Vitamin C requirement for the men and woman is 60 mg. if consumed redundantly can improve risk incured by a calculus, queasy, gas excess, diarrhoea, altering sour balance basa, there are oksalat in urine
– Calcium requirement for the woman is 500-600 mg, while for the man range from 500-800 mg. calcium excess can cause constipation, calculus risk, kidney damage, and the mineral absorbtion trouble. Calcium have to in the form of organic protein tying or as well as real correct in balance with other mineral before body can exploit.
– Ferrum requirement for the man is 13 mg, while for the higher iron requirement woman, that is 26 mg. ferrum excess can generate infection, because ferrum become especial food bacterium patogen. Iron conceived by a sword have double eye.
WELL-BALANCED MENU FOR VEGETARIAN
Planning of Well-Balanced Menu
Planning of well-balanced Menu for requirement of everyday body mean related/relevant with immeasurable election type of food to increase and maintain body health. This matter related/relevant also with election of substance of food making healthy, mamiliki of goal feel delicious, at one blow tamapak draw.
addition of Fat can improve delicacy of cookery because function of fat in food earn give crispy, giving quality crackers, and also give the nature of soft cake. Fat which is there are in food-stuff, about 90% its represent fat in the form of trigliserida, while remains 10% in the form of cholesterol and fosfolipid.
Fat coming from product of animal generally contain a large amount of acid of saturated fat. On the contrary protein of vegetation food, except palm oil, containing a large amount of acid of fat is not saturated related to length. use of Substance of food containing fat shall not be abundant. More and more saturated fat consumed, excelsior also rate of cholesterol in blood. This matter can generate serious problem because cholesterol become ringleader incidence of heart sickness.
Ideally, very food contain some important nutrient and always in each menu. matter of Ii [of] pursuant to consideration that some type of nutrient cannot be kept in body so that need supply regularly. For example, when protein is not consumed with carbohydrate hence the protein will be used as source energy, non to build body network
Some food only own one or some type nutrition, there is no food containing complete nutrient required by body, way of best to plan well-balanced menu dissociatedly is food of pursuant to nutrient which is consisted in it. Herein after, the victuals combined in each times;rill eat. Classification of food pursuant to content of nutrient shall be as follows.
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No
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FOODS
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NUTRIENT
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1
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Soy, tempe, know, egg, cheese, milk, red bean, other legume.
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Protein, vitamin B-Complex, vitamin A, vitamin D, and mineral.
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2
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Rice, sereal, bread, pasta, other staple food.
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Carbohydrate for energi body, vitamin E, mineral, and fibre.
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3
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Vegetable oil, salad oil, butter, milk cream, and margarine.
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Fat for long-range energi, vitamin A, vitamin D.
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4
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Fruits and vegetables
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Vitamin A, vitamin B, vitamin C, vitamin E, fibre
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Breakfast menu, lunch, and dine possible can fulfill requirement of nutrisi body, but light food consumed among breakfast, lunch and dine also can assist to fulfill nutrient requirement.
delicious Food election likely at one blow can make healthy, depend on some factor, that is the following
– Vegetarian food generally felt insipid. Food delicacy depend on substance flavourf eel and the used flavour. Of course the and sereal legume own goal feel separate, but frequently can improve food delicacy. Important to remember, don’t use same flavour in each cookery because can generate boredom each time will dine food.
– Tecsture Food require to be paid attention to. is combine immeasurable food of tecsture food on one dish. For example combining vegetable potato or cream soup and with vegetable casserole – Food appearance can improve appetite eat. food Substance colour require to be combined in order to more immeasurable. Better be avoided by the food substance which entirely the white chromatic or the cacao. Cookery arranged in such a manner in order to [his/its] appearance more inspired appetite.
– raw and matured Food portion in one day require to be reckoned in order to for certain the body get required nutrisi. It is important to know that mineral and vitamin which is consisted in vegetables and also cleaned easy fruits or destroy by warm-up. So, vegetables, fruits and eaten raw of loss will not nutrient. But, better be cleaned beforehand in order to residue pesticide which patch will not be non-stoped to come into body. Vegetable like cress also very good dined raw as lalapan because containing betakaroten. Betakaroten represent one of antioksidan which can protect to our body.
EXAMPLE MENU FOR A WEEK
MONDAY
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BREAKFAST
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Orange juice, fried rice vegetable, omellette, fresh vegetable cucumber, tomato, soy milk.
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SNACK
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Papaya
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LUNCH
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Rice, maize rissole, tempe fry, rendang proteina, watermelon
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SNACK
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apple
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DINE
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Rice, capcay, tofu, soup of asparagus cream, mango
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TUESDAY
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BREAKFAST
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Papaya, white rice, string bean, tauge
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SNACK
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Mush of green bean
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LUNCH
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White rice, capcay, red bean soup, sweet sour soybean cake.
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SNACK
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rujak
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DINE
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White rice, sour vegetable, tempe fried, fresh vegetable cucumber, melon.
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WEDNESDAY
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BREAKFAST
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Pineapple juice, bread, margarine, fruit jam.
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SNACK
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banana
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LUNCH
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White rice, cah brocolli + tofu + ear mushroom, balado.
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SNACK
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Water melon
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DINE
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Mie Gravy + mustard + bakso from gluten, pagsit fry content tofu, apple
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THURSDAY
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BREAKFAST
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Banana, rice, pecel, tempe and fry
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SNACK
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Orange
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LUNCH
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White Rice, vegetable soup, broil gluten, apple
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SNACK
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Lumpia + saus
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DINE
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White rice, rissole know, bakwan, banana
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FRIDAY
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BREAKFAST
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Orange juice, rice, bihun fry, mix vegetable
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SNACK
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Pickle
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LUNCH
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White Rice, soto vegetarian, potato rissole, papaya
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SNACK
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Maize braise
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DINE
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White rice, tumis kangkung + know, soybean cake fill, apple
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SATURDAY
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BREAKFAST
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Banana, fried rice, know cucumber content
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SNACK
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Orange
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LUNCH
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Hodgepodge, bottle tea
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SNACK
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Risoles
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DINE
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White rice, , tofu, string bean, milk banana
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BREAKFAST
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Apple juice, rice, sweet sour soybean cake.
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SNACK
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Papaya
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LUNCH
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White Rice, piccalilli, potato rissole, banana
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SNACK
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Lumpia
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DINE
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White Rice, kangkung cah + taoge, bakwan, egg of saus ketchup, orange
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CHAPTER III
CLOSING
Conclusion
VEGETARIAN is simple terms that easy to made without lack of nutrient. Vegetarian also means someone who not consumes all kinds of flesh, fish, fowl or animal and just consumes fruits, vegetables, seeds, and legumes.
KINDS OF VEGETARIAN
1. Vegan
Vegan is a pure vegetarian who consume seeds, beans, vegetables, and fruits. Vegan is not consume the food of an product such as meet, fowl, fish, milk, eggs, honey, silk and wool.
2. Lacto vegetarian
Lacto vegetarian is vegetarian who consume concerning plants food and abstain from meets, fowl, fish, and eggs. Lacto vegetarian is still permitted to consume milk, cheese and yoghurt.
3. Lacto-Ovo Vegetarian
Lacto ovo vegetarian is vegetarian who consume concerning plants and not consume meets, fowl, and fish. Lacto ovo vegetarian is still to consume eggs, milk and other product by milk.
Four reasons being vegetarian
Nowadays, being a vegetarian is easy because the restaurants that served the vegetarian food are too much. If the price is not achieved, there are vegetarian canteens that more economical. The other alternative is cook the vegetarian food by own. The choice to being a vegetarian depended of you. In the following passage there are the reasons that sometimes form the background of someone to being a vegetarian.
1. Healthy
This is the main reason to the people when they choose vegetarian as a life style. Being a vegetarian, means that you were reduce the risk to get diseases like constipation and hemorrhoids, stroke, and cancer. Vegetarian ways of eating can prevent overweight because indirectly the vegetarian has doing a natural diet.
2. Environment
Environment always use for energy conservation, water, land and plants so that the ecology can protected. Most of the teenager, especially in the developed country, change to be a vegetarian because this reason.
3. Financial
Price of vegetarian food is cheaper and achieved than food of an animal. If you change to vegetarian food, your expended to be more thrifty. Healthy life with vegetarian food also can be thrifty your cost for check up to the doctor. In England, insurance premium for someone who are vegetarian is smaller than non-vegetarian. It’s because the vegetarian has a little risk to stricken by heart attack than non-vegetarian.
4. Spiritual
Some religion in this world, suggest their members to be a vegetarian. In their doctrine, nobody can kill the creature like animal and human, even for someone necessity.
C. Benefit of Vegetarian
All vegetarian require to contemplate the various benefit that can get from pattern eat of vegetarian before they decide to start to follow pattern eat of vegetarian, why the pattern live to abstain this flesh assumed healthier? There are many reason proposed and acceptable altogether logically.
4. NATURAL WAY TO LESSEN RISK INCURED BY DISEASE
Become a vegetarian mean do not consume flesh. Condition excessively consume flesh without made balance with consume vegetable and fruit consumption can generate risk incured a disease, start from digestion channel disease, like pile and constipation, till the heavy disease like heart, high blood pressure and cancer. Based on various research, fibre, vitamin, and the mineral which is consisted in vegetation food substance, can lessen risk incured the disease because digested easier vegetation food substance and not too old kept in our body. Abstainedly consume flesh hence we can be protected from disease related to animal, like Disease Trap and Nail, disease Anthraks killing, and also the disease which relative newly that is flu bird. Disease trap and nail and anthraks infected by beef, while flu bird infected by poultry.
Dangerous residue like PCB ( Polycarbonated Benzene) and dioksin also frequently found in gross flesh, milk product and fish. The residue can infect by pregnant mother and also the mother which is suckling her child. The impact, child nerve system growth will be annoyed. With vegetarian terms, hence the risk incured both of dangerous residue can minimalized. In our daily life also there are a lot of parasite and bacterium which can bother health.
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Species
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Spreading
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Symptom
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Salmonella
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Poultry flesh, egg, pork, goat
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Headache, ill at stomach shares, diarrhea, poke, dehydration, fever, and disappear the aptitte.
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E. coli
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Cheese, beef, milk, uncooked fish, and dirty food
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Stomachache which is hard enough, muscle-bound, pukings, fever, diarrhea, comma, cloting of blood in brain, and death.
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Listeria
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Flesh, milk
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Dizzy, poke, shock, unconscious, comma
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- FOOD MORE GUARANTED
by becoming a vegetarian means that you have partaken share in arranging pattern live. Why? Because a vegetarian have a ability to plan the food that can fulfill all the requirement nutrition for body. This matter also mean that automatically the food that coming into body have been selected.
- PROTECTED FROM CHOLESTEROL PROBLEM.
Sometimes, cholesterol problem related with fat consumption. Cholesterol rate excesivve in blood considered cause heart coroner desease. Nevertheless, fat cannot eliminated from food menu because can generate problem on hormone reaction and transfer vitamin in our body. Some reason supporting accusation cholesterol as primary factor cause of heart sickness, such as;
– Artery wall ossification symptom at human being showing existence accumulate fat ossify in gross. A large amount of fat have high content of cholesterol.
-Patient suffering from heart usually have high cholesterol rate compared cholesterol rate on normal people
-There is a certain relation between flesh consumption with cholesterol on blood. Excelsior consume flesh, hence the cholesterol rate of blood excelsior too.
4. REDUCE RISK OF OBESITY
Best recipe to overcome obesitas is reduce portion eat and add sport.
In fact the descent factor just have a little role in obesity case. There are 8 ways to overcome obesity, such as
1.Try to consume 60-80% food that have high water like fresh fruit and vegetable. This food is very good to detoxification
2.Eat only one solid food type besides fruit and vegetable. Solid food like protein and carbohydrate can be combined with vegetable each time eat’
3.Avoid pure carbohydrate, like wheat, white rice, white bread and crackers. Also avoid the food which have been processed and is not natural again, for example very high fast food that have high calorie. On the contrary multiply natural food consumption. Because natural food seldom be high calorific and relative not fatten
4.Eat ¾ portion ( size measure two full of hand) once eat. Don’T eat four hours before sleep
5.Drink enough water, minimize eight glass per day. Multiply water consumption when you the heavy loss and in course of sweeping
6.Don’T force your self to lose weight body. Let body expand naturally
7.Don’T let yourself hunger, because will bother body metabolism
8.Sport regularly. Try to sport till sweat and above 30 minutes because fat in body will be burned when sport above 30 minutes. Under 30 minutes, body still own reserve energi which enough.
SUGGESTION
Modern life style that not healthy and the food pattern that not regular can reduce the step of public health. That’s why, start from now, we try to life healthy with vegetarian diet because it can reduce risk from disease, and life longer with good nutrient.
Vegetarian food
veggie
REFERENCE
Widjaya, Hendry. 2007. Vegetarian. Jakarta; Penebar Plus
Sukarini, Kembarini. 2007.Pola Hidup Sehat “Daging Tiruan”. Jakarta: Gramedia
Susianto. 2007. Menu Vegetarian. Jakarta: Gramedia
www.vegetarian.com
www.ecology.com
www.ucnet.com
www.hidupsehat.com
www.dietsehat.com
1. Eat more nuts. In an analysis of 25 different studies on walnuts, pecans, almonds, peanuts, pistachios, and macadamia nuts, researchers at Loma Linda University found that eating 67 grams of nuts per day—that’s a little more than two ounces—increased the ratio of HDL to LDL in the blood by 8.3 percent. And Australian scientists found that when men replaced 15 percent of their daily calorie intake with macadamia nuts—12 to 16 nuts a day—their HDL levels went up by 8 percent. Even better: You can eat nuts covered in chocolate or rolled in cocoa powder; a Japanese study found that the polyphenols in chocolate activate genes that increase HDL production.
5. Make a date with Mrs. Paul. When Canadian researchers compared a steady diet of whitefish with regular consumption of lean beef and chicken, they found that the fish-eating folks experienced a 26 percent increase in HDL2, a particularly protective form of HDL. Remember: Fish sticks aren’t health food—unless they’re baked, like Healthy Selects Sticks from Mrs. Paul’s.
7. Drink 
12. Take the Concord. University of California researchers found that compounds in Concord grapes help slow the formation of artery-clogging LDL cholesterol. The grapes also lower blood pressure by an average of 6 points if you drink just 12 ounces of their juice a day.
15. Switch to dark chocolate. Finish researchers found that consuming 2.5 ounces of dark chocolate each day boosts levels of HDL by between 11 and 14 percent.
Inggrit Flower Kamagi 