Vegetarianism for and against opinion. Vegetarianism: benefits and harms, pros and cons, who can or cannot refuse to eat meat and is it worth it? Problems of Vegan Nutrition

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Giving up meat will be good for both our health and our planet, but at the same time it can harm millions of people, the columnist found out.

People become vegetarians for various reasons. Some people do it because they feel sorry for the animals, while others simply follow a healthy lifestyle. There are those who advocate reducing greenhouse gas emissions.

As much as opponents of vegetarians may try to deny it, cutting out meat has many benefits. And the more people eliminate it from their diet, the more positive effect we can observe on a global scale.

But if everyone becomes committed vegetarian, millions, if not billions, of people will face serious negative consequences.

"There are pros and cons to this scenario," says Andrew Jarvis of the International Center for Tropical Agriculture, Colombia.

"In developed countries, the transition to vegetarianism will improve the environment and the health of citizens. But in developing countries, this will only lead to deepening poverty."

Together with other experts from the center, Jarvis tried to simulate the situation that would develop on the planet if all people abruptly stopped eating meat.

Image copyright iStock Image caption If by 2050 we all become vegetarians, the planet will die annually by 7 million people less, and if we become vegans, then by 8 million

First of all, they paid attention to climate change. Food production accounts for between a quarter and a third of all anthropogenic greenhouse gas emissions, and most of this comes from the livestock industry.

Despite this, we often underestimate the impact of our food choices on the environment.

For example, in the United States, producing enough meat for the average family of four emits more greenhouse gases than producing enough meat for the average family of four than two cars.

However, when discussing global warming, we are constantly talking about cars, not steaks.

Most people don't think about the link between food and climate change Tim Benton, expert

"Most people don't think about the link between food and climate change," says Tim Benton, a food security expert at the University of Leeds. "But if we start eating a little less meat today, our children and grandchildren will thank us."

Marco Springman, Researcher research center Oxford Martin School at Oxford University is currently working on the Future of Food program.

He decided to find out what real benefits this could bring. Together with colleagues, he created computer models to predict what would happen if, by 2050, all of humanity would completely abandon meat.

The results of the study showed that emissions from the food industry will be reduced by about 60%, mainly due to the elimination of red meat.

And if all the inhabitants of the Earth become vegans (that is, full vegetarians - Ed.), emissions will be reduced by approximately 70%.

"We were trying to figure out how to slow down the pace of climate change, and we found that the only way to achieve a sustainable ratio of emissions from the food industry and all other emissions is if the entire population of the Earth eats only plant foods," says Springman.

Image copyright iStock Image caption Farmers from developing countries will suffer the most from global vegetarianism

"It is unlikely that this is possible, but this conclusion once again indicates that greenhouse gas emissions from the food industry will have a serious impact on the future of the planet," he elaborates.

Food production, and especially livestock, requires extensive agricultural land, and land conversion and loss of biodiversity increase greenhouse gas emissions.

There are about 5 billion hectares of agricultural land worldwide, and 68% of it is used as pasture for livestock.

If we all become vegetarians, then at least 80% of these pastures will be turned back into grasslands and forests that will sequester carbon and help us halt climate change.

If by 2050 all of humanity completely abandons meat, then the volume of emissions associated with the activities of the food industry will decrease by about 60%

Returning pastures to their natural state will also benefit biodiversity. Large herbivores such as buffaloes, displaced by man for livestock breeding, as well as wolves, which are often killed due to attacks on domestic animals, will return to their habitat.

The remaining 10-20% of former pastures can be used to grow crops, which will help fill the lack of food.

This relatively small increase in farmland would be more than enough to make up for the lack of meat, with a third of the arable land growing fodder crops not intended for humans.

Recovery environment and the transition to the production of exclusively plant foods will require careful planning and significant investment, since most of these lands have already fallen into disrepair.

"You can't just take cows off the ground and wait for virgin forest to grow on its own," Jarvis notes.

Employment options

People who worked in industrial animal husbandry will need help with employment.

They will be able to do agriculture, reforestation or the production of clean energy from plant waste now used as livestock feed.

In addition, farmers will be able to earn income by raising livestock for environmental purposes.

"Scotland is characterized by a mountainous area that has been very much affected by man, or rather, herds of sheep grazing here," says Peter Alexander, a socio-ecological systems specialist from the University of Edinburgh. "The disappearance of sheep will lead to environmental change and, possibly, negative affect biodiversity."

Image copyright iStock Image caption The disappearance of meat from the menu will have a huge impact on the entire global economy

If we fail to offer new job options and subsidies to those who used to work in factory farming, we are likely to face rising unemployment and widespread unrest, especially in rural areas, which are closely associated with this industry.

"Currently, there are more than 3.5 billion domestic ruminants on Earth, and we consume tens of billions of chicken meat every year," says Ben Falan of the University of Cambridge, who studies the balance between food demand and biodiversity.

"This means that the economy will be dealt a serious blow," - he stresses.

But even the best plan cannot provide for the creation of alternative sources of income for everyone.

About a third of the land on the planet is arid and semi-arid grassland, unsuitable for growing crops.

The attempt to turn parts of the Sahel, an African region located south of the Sahara and north of the equator, from pasture to arable land has failed to achieve anything but desertification and loss of fertility.

"Without livestock, life would be impossible for people living in certain natural conditions," says Falan.

This is especially true for Mongolian and Berber nomads, who, due to the lack of livestock, will have to permanently settle in cities, which will lead to the loss of their cultural identity.

If by 2050 all the inhabitants of the Earth became vegetarians, the global death rate could decrease by 10%

In addition, those for whom meat is not a source of livelihood may also suffer. After all, meat is an important part of history, traditions and culture.

It is customary for many peoples around the world to give cattle at weddings, and some people simply cannot imagine festive dinner no turkey or roast beef.

Meat dishes have become a manifestation of the cultural identity of certain regions and peoples.

“Going meat-free will have a huge impact on the culture, which is why measures to reduce meat consumption often fail,” Falan says.

The health implications of a vegetarian diet are also controversial.

According to the Springman computer model, if by 2050 all the inhabitants of the Earth become vegetarians, the global mortality rate will decrease by 6-10%, thanks to a decrease in the number of diseases of the cardiovascular system, diabetes, heart attacks and certain types of cancer.

This will be equally affected by the rejection of red meat and the associated reduction in calorie intake, as well as the consumption of more fruits and vegetables.

If the entire population of the planet goes vegan, the positive effect will only increase: a vegetarian diet can save 7 million lives a year, while a vegan diet can save about 8 million.

Reducing the number of chronic diseases caused by malnutrition will also lead to lower spending on medical services, which will save about 2-3% of global GDP.

Image copyright iStock Image caption But even the best plan cannot provide for the creation of alternative sources of income for everyone.

But for all this to become a reality, you need to not only give up meat, but also replace it with products with equivalent nutritional value.

Animal products contain more nutrients per calorie than vegetarian. Therefore, it is very important to choose proper diet nutrition, especially for the more than two billion malnourished people.

"A shift to vegetarianism on a global scale could lead to a dramatic deterioration in the health of people in developing countries, because they will not receive vital nutrients," says Benton.

Everything needs a measure

Fortunately, in order to take full advantage of the benefits and minimize the negative effects, it is not necessary to introduce vegetarianism to the whole world. The most important thing is to eat meat less frequently and in smaller portions.

According to one study, in order to reduce the UK's greenhouse gas emissions by 17%, it is enough for the population of this country to adhere to WHO dietary recommendations.

And if you abandon animal products and harmful "snacks", this figure will decrease by another 40%.

"Such changes in the diet will not be painful for people. All that is needed is just to eat a little less meat," Jarvis says. "We are not talking about a complete transition to a vegetarian diet."

According to Springman, due to certain changes in the food system, we will choose healthy foods food, the production of which does not cause such harm to the environment.

For example, you can raise the price of meat while making fresh fruits and vegetables cheaper and more affordable.

In addition, we should be more responsible about the food we consume, because today only 50% of the calories produced are effectively used. This is due to food loss, food waste and overeating.

"There are systems with low performance that allow you to provide good conditions keeping animals and minimizing the impact on the environment, but at the same time generating high profits," says Benton.

"Farmers can earn the same income by producing meat as a delicacy rather than as a daily staple. It's a completely different way of raising animals," he explains.

In fact, clear measures to reduce greenhouse gas emissions from livestock already exist. What is missing is the desire to put them into practice.

Content

Introduction…………………………………………………………………………….3

ChapterITheoretical aspects of the study of vegetarianism…….……….………4

1.3 Types of vegetarianism ....…………………………..……………………………………………………………………………………………………………………………………………………………………………………………
1.4 Famous and great people are vegetarians………..……….……………6
1.5 Advantages and disadvantages of a vegetarian diet……………….7
1.5.1 Benefits…………………………………………………………………………7
1.5.2 Cons………….………………………………………………….…….8
1.6 Reasons why people switch to vegetarianism……….………….……..9

ChapterIIResearch work on the study of the characteristics of vegetarianism……………………………………………………………………...11

2.1 Questionnaire ………………………………. .……… ............................11

2.2 Interview with a Vegetarian ……..……………………………………. ...12

2.3 Interview with a pediatrician SCR. ………………………………………fourteen
2.4 Vegetarian Recipes. ………………………..……………….15

2.4.1 Menu for the week…………………………………………………………….17

Conclusion……. ………………………………………………..……………………..eighteen

List of sources used………………………………………….19

Appendix…………………………………………………………………………20

Introduction

For human health, food is one of the foundations. It affects his longevity and quality of life. But this can only be achieved by eating right, supplying the body with a variety of substances containing vitamins and trace elements in the right proportions and quantities.

Statistics show that to date, about 800 million people on the planet have deliberately refused to eat meat and fish. People switch to vegetarianism for various reasons, but not everyone knows the harm and benefits of this way of eating, I consider my topicrelevant .

Target: learn the pros and cons of vegetarianism, find out whether vegetarianism is useful and how it affects the human body.

To achieve this goal, the followingtasks research:

1. To study the available literature on this topic.

2. To study the history of development and types of vegetarianism.

3. Investigate the impact of vegetarian nutrition on the vital activity of the human body.

4. Identify the reasons for becoming a vegetarian.

5. Conduct a survey on the problem of vegetarianism.

6. Learn vegetarian recipes .

7. Draw up a sample healthy vegetarian diet.

Chapter I Theoretical aspects of the study of vegetarianism.

Vegetarianism is a food system that excludes food products of animal origin. Followers of this trend believe that only plant foods are natural food for humans. Vegetarians are more likely to eat vegetables, fruits, and nuts.

Some vegetarians, in addition to certain foods, also exclude:

Clothing and other products, parts of which are made of fur, leather, etc.;

Products containing components of animal origin (such as glycerin, gelatin);

Products that have been tested on animals.

The term "vegetarianism" appeared only in the XIX century. However, what we are now assigning this name arose much earlier and has a deep, ancient history. Vegetarianism has existed since the dawn of human life on the planet. Currently, scientists have come to the conclusion that ancient people did not eat meat, except during periods when there was very little food. In order to survive, they had to eat animal meat when other food became unavailable. However, at all times there were individuals who consciously consumed only plant foods, for the health of the body or for religious reasons. Now these people are called vegetarians.
The first vegetarian society was founded in England in 1847 and was called the British Vegetarian Society. It actively led the fight against meat-eating. It was there that the concept of "vegetarian" was introduced. In 1901, the first Russian vegetarian society was registered in St. Petersburg.

1.2.1. The first vegetarians

ancient greek philosopher, mathematician and founder of the religious and philosophical school Pythagoras in 580 BC. argued that animals should not be considered food. He believed that the killing of animals for food hardens the human soul, and he associated meat-eating with war. Pythagoras said that animals, like humans, have a soul and believed in the transmigration of souls. Followers Pythagoras followed in his footsteps (in those days, Pythagoreans were synonymous with vegetarians), other Greek philosophers, such as Aristotle, believed that animals live for people and are equated with slaves. Nevertheless, vegetarianism, as a philosophy and life position, in the 3rd - 6th centuries, under the influence of Greek philosophers, began to spread throughout the Roman Empire. Two centuries later, the father of medicine - Hippocrates - described in his works vegetarianism as a way of treatment.

There are several types of vegetarianism:

Veganism is strict vegetarianism, in which absolutely no animal products are eaten, as well as eggs, milk and dairy products, and in some cases even honey. The basis of their diet is fruits, vegetables, legumes (peas, beans, beans), grains, seeds and nuts. Instead of sugar, vegans use dried fruit, jam. They usually drink herbal infusions and water.

Lacto-vegetarianism - in addition to plant foods, dairy products are allowed;
Lacto-ovo-vegetarianism - the basis remains plant foods, in addition to the inclusion of dairy products and eggs in the diet;

Lax Vegetarianism - Allowing animal products

origin other than animal meat;

A raw food diet is eating food without heat.
processing primarily vegetables, fruits and berries.

1.4 Famous and great people are vegetarians

It is impossible to deny the fact that among the adherents of plant nutrition there are a lot of great scientists, recognized geniuses, classic writers and leading philosophers who have given a lot to humanity.

Carl Linnaeus. The main systematizer of biology adhered to the idea that man, in the type of his diet, is much closer to herbivores than to predators.

Albert Einstein - theoretical physicist, one of the founders of modern theoretical physics, winner of the Nobel Prize in Physics in 1921, public figure and humanist. According to some reports, Einstein was a vegetarian only the last year of his life, although it is known that he supported this idea for years before starting the practice. “So I live without fat, without meat, without fish, but I feel great. It always seemed to me that man was not created to be a carnivore.".From this letter it becomes known that the last year of his life, the great scientist was a vegetarian.
Leonardo da Vinci is the world famous greatest Italian artist and scientist, inventor, writer. According to his diaries, he has not eaten meat since childhood. Leonardo has been a staunch vegetarian and animal advocate all his life, urging people to give up senseless cruelty, murder, violence against animals, by his own example he proved the benefits of a vegetarian diet for human health. Leonardo was beautiful in body, mind and soul, and his love for animals is so deep that he often bought them in meat markets and released them.

Isaac Newton - the great English scientist. After many years of continual illness, the plant-based diet gave him the relief he had vainly hoped to get from medicines, and therefore, out of sympathy for the afflicted, he had an ardent desire to tell others about the beneficial results he had experienced.

Lev Tolstoy. Became a vegetarian at the age of 50. Lev Nikolaevich in his article "The First Step" writes that the main step for the moral and spiritual improvement of a person is his renunciation of any violence against others.To do this, you just need to go vegetarian. On March 10, 1908, he answered a question from the editors of an American magazine: “I stopped eating meat about 25 years ago, I did not feel any weakening when I stopped eating meat, and I never felt the slightest deprivation, nor the desire to eat meat. Compared to people of my age, I feel stronger and healthier ... I think that not eating meat is good for health, or rather, eating meat is harmful, because such nutrition is immoral; everything that is immoral is always harmful both to the soul and to the body.
Nikolay Drozdov.
- I became a vegetarian in 1970 when I worked with Alexander Sguridi in India. I read books about the teachings of yogis, and realized that there is no need to eat meat for three reasons, because: it is poorly digested; moral (animals should not be offended); spiritual, it turns out. A vegetable diet makes a person more calm, friendly, peaceful, - says Nikolai Nikolaevich Drozdov, the host of the program “In the Animal World”.

1.5. Advantages and disadvantages of a vegetarian diet

1.5.1.Pros.
A vegetarian diet typically includes: nuts, grains, seeds, legumes, vegetables, and fruits. Consumption of plant foods rich in plant fiber helps to improve the functioning of the digestive system.

Vegetarian diet contains very little saturated fat, cholesterol, so it helps fight overweight. In addition, vegetarians have a significantly reduced risk of developing fullness, cardiovascular disease, hypertension, diabetes, osteoporosis, and some forms of cancer, especially lung and colon cancer. A vegetarian diet that is limited in saturated fat has been successfully used to treat severe heart attacks.

Vegetables and fruits remove toxins from the body.
Among vegetarians, there are many who go in for sports, lead an active lifestyle or are fond of oriental practices, and, on the contrary, there are very few who smoke and abuse alcohol.

1.5.2. Minuses.

One of the main problems of a vegetarian diet is the lack of protein in plant foods. Vegetarians have a constant lack of vital amino acids, which can lead to deterioration and even loss of vision. At the same time, the more rigid a vegetarian diet you adhere to, the harder it is for your body. Due to the lack of protein, immunity decreases, circulatory disorders and endocrine disruptions occur.

A vegetarian diet does not provide enough of a person's needs for protein, calcium, vitamin B12, zinc, and iron. Vitamin B12 is only found in animal products, and it is not found in plants, so serious diseases of the nervous system begin to develop.

Iron deficiency anemia is a fairly common occurrence in the blood of vegetarians. Iron from meat is really absorbed much better than from vegetarian products. In order to increase the absorption of iron, it is necessary to eat iron-containing foods together with foods that promote its best absorption, for example, those containing vitamin C.

With a vegetarian diet, you will lack vitamins and minerals (iron, calcium, zinc), since meat products are their main sources. Every vegetarian needs vitamin preparations, as a result of which one more point follows - financial. The menu should include nuts, raisins, dried apricots, dried figs, pineapples and citrus fruits, as a vegetarian diet requires variety for a complete diet. Prices for fresh fruits and vegetables, especially those of higher quality, are quite comparable with the prices for meat and fish. Therefore, another disadvantage is the considerable economic costs of food. Table 1

Chapter II Practical part

2.1. Research work on the study of the characteristics of vegetarianism.

Study No. 1 "Questioning"

We conducted a survey among students of our school on the problem of vegetarianism. The survey was attended by students in grades 7-10

Do you know what vegetarianism is?
Yes - 97%
No-3%
How do you feel about vegetarianism?
Positive - 45%
Negative - 55%
Have you tried a vegetarian diet?
Yes-12%
No-88%
Is it possible to fully replace the meat diet?
Yes-48%
No-52%
Would you like to become a vegetarian?
Yes - 8%
No-92%

Survey analysis and purpose:find out if students know about vegetarianism, find vegetarians among schoolchildren, and also find out their opinion about a vegetarian diet. During the survey, it was found that most students know what vegetarianism is, how vegetarian nutrition affects the human body. It also turned out that 12% of the students surveyed adhere to and adhere to a vegetarian diet, 8% want to be a vegetarian.

After analyzing this study, we decided: for the children in whose classes the survey was conducted cool watch on this topic. Discuss the pros and cons of being a vegetarian.

Diagram 1

Study #2

“Interview with Vegetarian Semik Ekaterina

Aleksandrovna, head kindergarten"Sun" p.Svetly.
-How long have you been a vegetarian?
Second year.
-Do you like this lifestyle?
Yes.
Why did you decide to become a vegetarian?
Because, first of all, vegetarianism is health. The primary cure for disease, stroke, and cancer is meat avoidance. Any sick person with gastritis or any other disease is always prescribed a diet, and this diet is closer to vegetarianism. The body is very easy to cope with the food that enters the body. A piece of meat contains protein, but not all of this protein is digested. The processes of decay are starting - this is a fact. The same scientists claim that with age, the processes of digestion and cell renewal slow down, the body cannot cope with animal food and it all accumulates in the intestines .. I cannot eat meat for the reasons that when you do not eat decomposition products - meat, fish - salts are not deposited on the joints, physiologically increases flexibility. When digesting vegetable or cereal food, it takes a little time, unlike meat, it takes a lot of time and energy to digest meat, better energy for more useful things.
So is the theme of compassion. If you study the structure of animal husbandry, then any animal has a violent death. Any being feels a sense of the end and experiences stress. There is such a scientific point of view that this state of stress remains in the meat. We eat this meat in which fear, stress, and this is transmitted to man. People began to eat meat because there was no food needed to survive during the wars, but in fact human body he knows how to cope with any food with the same meat, but for the time being. Even the elderly are advised not to eat meat, because their body can not cope. Why bring yourself to this if you can keep yourself on such a diet, moreover, if the diet is balanced.
How has your health and appearance changed?
Great, I'm fine. Changed in better side.
Any person who eats meat feels a certain heaviness. People who eat meat constantly notice that it is impossible to eat meat with meat, they recommend eating more vegetables or cereals in order to improve digestion.
Have you lost weight since you switched to a vegetarian diet?
I would not say, maybe a couple of kilograms, but I have a transition to vegetarianism not for the purpose of losing weight, but a conscious choice. I gave up meat, realizing that without it I feel better. Why should we eat animals? What we eat is how we represent ourselves. If you decide to become a vegetarian, you must understand that nutrition must be balanced. This is the required amount of proteins, carbohydrates, fats.
- Are there any negative manifestations of vegetarianism?
I didn't experience any negative effects. I am for vegetarianism and I recommend it to everyone. It all depends on the message why it is and for what.
-Are there any problems with the choice of products?
No. Now is the time that there are a lot of products, but not all of these products can be eaten. The choice is quite sufficient and varied. The amount of food consumed is reduced.
What do you mainly eat and how many times a day?
Approximately 3 times a day with snacks, such as fruit. I eat everything except meat and fish. (in the morning you can have a cheese sandwich, porridge, lunch and a light dinner)
By interviewing a vegetarian with 2 years of experience, we answered many of our questions. According to Ekaterina Alexandrovna, vegetarianism does not harm the body, but stabilizes the work of the body. Photo 1

Study #3

"Interview with a pediatrician of the SCRB".

We met with the pediatrician Turganova Zhanara Erbolovna of the Svetlinsky regional hospital. We asked her the questions that mattered to us.

What are the main pros and cons of a vegetarian diet?
If you speak with scientific point vision, that is, the pros and cons, the main thing is a conscious approach to choosing the type of food. Without going into the moral issue of vegetarianism, we must remember that any change in diet affects health.

Why is vegetarianism dangerous at an early age?

Vegetarianism can negatively affect the children's body. Proteins, fats, carbohydrates, vitamins and microelements are vital for a child for normal growth and development. But the more restrictions, the more difficult it is to ensure complete diet and malnutrition is associated with current and future health risks for the child. Children may experience protein malnutrition, delayed physical development, iron deficiency anemia, carnitine deficiency, hypovitaminosis and/or vitamin deficiency. I am against vegetarianism in children .. There is such a thing as essential amino acids, and we will not get them in plants. Sources dietary protein with vegetarian diets, they are not always able to provide an adequate set of amino acids necessary for the full functioning of various systems of a growing organism. And if we do not provide the body with the necessary elements, maybe earlier - maybe later, but this will definitely manifest itself negatively ..

Vegetarianism is permissible in adults only in some cases, for example, with diet therapy for one to two weeks, but it is not recommended to completely exclude meat

What are the most common diseases caused by vegetarianism?
Common Vegetarian Diseases:

iron deficiency and other types of anemia;

Cholelithiasis and urolithiasis.

Digestive disorders as a result of malnutrition.

scarce states.

Hormonal disorders.

The development of caries and other diseases of the oral cavity.
-Do vegetarians need to take vitamin complexes?
To normalize the state of microflora, you can take. Creatine, iron, vit D and zinc can be taken orally. Vitamin B12 is recommended to be taken by injection. But with an appropriate predisposition, problems with the teeth of raw foodists may be inevitable. At the same time, pescatarianism, lactorianism and lacto-ovo-vegetarianism are almost complete diets.. Photo 2

2.4 Vegetarian recipes

Yes, in our world people have different dietary preferences and it is possible that my guest is a vegetarian, but I can’t cook almost anything vegetarian. How to quickly cook him a meal?

Banana Oatmeal (Vegan):

Ingredients:

1 cup milk

½ cup oatmeal fast food

1 very ripe banana

1 tablespoon peanut butter

A pinch of salt, cinnamon (to taste)

Toppings: strawberries, crushed beans, nuts, cocoa

Cooking:

1. Thinly slice bananas.

2. Add bananas, milk, cereals and salt in a saucepan and cook for about a minute over medium heat. Do not forget to stir the porridge often, otherwise it will burn.

3. Remove from heat and add peanut butter and cinnamon.

4. Decorate with topping.

Smoothies (vegan / lacto-vegetarian):

Ingredients:

2 ripe bananas

handful of ice

½ cup water or milk

Fruits or berries

Cooking:

1. Add all ingredients to a blender.

2. Grind everything until smooth.

Potato fritters:

Ingredients:

1 kg of potatoes.

2 bulbs.

2 eggs.

150 g of cottage cheese.

1-2 tbsp flour.

Vegetable oil.

Cooking:

1. Peel potatoes and onions, grate, mix and squeeze.

2. Add eggs, flour, cottage cheese and salt to taste.

3. Form small pancakes from the dough and bake in a frying pan in hot oil.

4. Serve pancakes to taste with apple slices or applesauce

2.4.1 Vegetarian menu for the week.

The vegetarian menu for the week consists of products of plant origin, mainly cereals, vegetables, fruits, nuts. Dairy products and eggs may be added. The meat of animals, poultry, fish is completely excluded.

No matter how you decide to eat with or without meat, nutrition should always be complete and balanced. The main issue that arises with this style of eating is replenishment. necessary for the body the amount of protein.

Protein sources are dairy products, eggs, legumes (soybeans, beans, peas), kohlrabi, spinach, nuts, cauliflower and they must be present in the daily diet.

Try to have a salad of fresh vegetables and fruits on your menu every day. Salad is a healthy, tasty and low-calorie food, both independent and additional to any second course for better digestion and assimilation. We offer you a vegetarian menu for a week.Text 2

Conclusion.

AT weighing all the pros and cons of vegetarianism, we can sayin order to work, develop, live normally, the human body needs a sufficient amount of proteins, carbohydrates, fats, vitamins, micro and macro elements. Of course, it is useful for us to eat more vegetables, fruits and not get carried away with excessive meat dishes. But whether it is worth giving up meat, fish and eggs at all - the decision should be individual.But if you still decide to give up meat food partially or completely, you should approach this issue competently. It will be necessary to drink vitamins to replace their lack in the body,choose the appropriate replacement among herbal products.Otherwise, you may face serious health problems, especially if it is a young, growing organism.

In a word, everyone chooses one or another diet for himself, but I believe that no matter what way a person chooses to eat, the main thing is that it be healthy and balanced.

List of sources used:
1. Great Russian Encyclopedia. Moscow. Scientific publishing house. (2006)

2. Nine steps to health. Binom. Moscow. (1997)

3. Margolina A. No. 4 (2010).
4. B.V. Petrovsky - editor-in-chief academician. Brief medical encyclopedia. Publishing house "Soviet Encyclopedia" (1988)

5. Shemchuk V.A. “Raw food is the path to immortality”,

6. Shchadilov E. Ideal nutrition. Publishing house "Piter" (2003)

7.Internet resources:

Application.

Table 1

Minuses

Getting rid of excess weight

Normalization of metabolism

The increase in the amount of food consumed, inevitable with a low-calorie vegetarian diet, leads to an overload of the digestive system.

A small percentage of the development of cardiovascular disease, hypertension, diabetes and other diseases, because the high content of dietary fiber contributes to the excretion of cholesterol and glucose from the body.

Insufficient supply of the body with vitamins D and B12, vitamin C.Vitamin D, which is practically absent in plant foods, is present in relatively small amounts in eggs and dairy products. Because vitamin B12 is not found in plant foods, vegetarians should use alternative sources ( nutritional supplements, vitamin preparations), and incomplete vegetarians - eggs, milk and dairy products. Dietary fiber and a number of other substances contained in plant foods prevent adequate absorption of Fe and Zn,

The presence of phytosterols, which contribute to a decrease in absorption and an increase in the excretion of cholesterol.

Lack of animal protein (Plant protein is absorbed much worse than animal protein), consisting of amino acids necessary for the growth and development of children

Significant content in plant products of potassium, magnesium, low sodium content

Considerable economic costs for food (figs, dried apricots, nuts, raisins, etc.)

Reducing the incidence of cancer.

To prepare vegetable dishes, less salt is used, which in large quantities harms the body.

Text 1.

Vegetarianism and spiritual and religious teachings.

JUDAISM - eating meat is considered permitted, but not prescribed; the Essenes did not eat meat at all - a direction known for its piety within Judaism during the time of the second Temple; in general, the use of meat food is due to a number of restrictions, in particular, when an animal is killed, all blood must be completely removed from it, you can not eat the meat of animals that themselves eat meat food, as well as those killed in any other way than the traditional painless one; you can not eat meat food together with dairy; there are other restrictions as well.

CHRISTIANITY - in Catholicism and Orthodoxy, vegetarianism is accepted among monasticism, including among all the higher clergy; for the laity, a system of fasts is usually established, during which it is forbidden to eat meat food (in Orthodoxy, there are about 200 fasting days during the year); in the Old Believers, in addition, there are additional restrictions on meat-eating, dating back to the provisions of the Old Testament; in traditional Russian non-Orthodox Christian directions (among the Dukhobors, Molokans, Christophers), vegetarianism was accepted almost everywhere (it should be noted that non-Orthodox, including the Old Believers, Christian beliefs at the end of the 19th century were adhered to by about half of the population of Russia); in different areas of Protestantism, there are different traditions in this regard, for example, Seventh-day Adventists adhere to vegetarianism, but in general, Protestant teachings do not incline towards vegetarianism.

MUSLIM - traditions of attitude towards meat-eating are close to Jewish ones, but somewhat softer; during the month of Ramadan in the daytime, a full fast is accepted for all believers; vegetarianism is practiced mainly among Sufis - Muslim mystics.

BUDDHISM - Hinayana (strict Buddhism) rejects meat-eating, Mahayana allows, but does not encourage; some special movements are entirely vegetarian, for example, Zen - Buddhist monasticism.

HINDUISM - very prone to vegetarianism; many directions directly prescribe it; Hindus make up the vast majority of the population of India (700 million inhabitants) - almost all of them are vegetarians.

Jainism - suggests strict vegetarianism for all its followers.

ZOROASTRISM - Vegetarianism is part of the teaching and practice for all believers.

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Vegetarian menu for the week.

This food system, or rather, a way of life, has existed for several millennia. About 1 billion inhabitants of the planet today are vegetarians! But if at the dawn of its existence the system united adherents of certain philosophical or religious views, then a vegetarian in modern world- this is a person who wants to maintain health, striving for active longevity. A significant role in vegetarianism is also given to the ethical aspect.

What's in a name…

Vegetarianism has been practiced for thousands of years in countries where Indian religions, Hinduism, were prevalent. The first vegetarian society was founded in England in 1847 (it was called the "British Vegetarian Society"). The word vegetacio, in addition to the direct translation from the Latin "vegetable", is also interpreted as "healthy, fresh, vigorous." The phrase homo vegetus indicates a highly developed personality - spiritually and physically. Therefore, in the original meaning of the word "" - this is a way of life that is harmonious from a philosophical and moral point of view. The diet is only an integral part of the system, although an important one.

They are different

Most vegetarians in India - almost 80% of the population! And in Europe, in America, New Zealand and Australia there are only 4-10%. In Russia, the number of vegetable eaters is even less - 0.7%.

The number of supporters of vegetarianism is steadily growing. Among them are show business stars, TV presenters, writers (Valeria, Nikolai Drozdov, Olga Budina, Viktor Pelevin, Mikhail Zadornov, Brad Pitt). However, a vegetarian is different for a vegetarian. This concept unites people who adhere to different nutritional principles:

- vegans (vegetarians) - strict adherents of plant foods. Products of animal origin are completely absent from their menu. Representatives of this group believe that a person, by virtue of his nature, should eat only vegetables, fruits, legumes, nuts, grains, berries and herbs. Culinary processing of products, they generally quite allow;

- raw foodists (naturists) . Almost all plants are eaten in their original form. Their diet also includes seeds and whole grain bread with bran. in combination with such bread, naturists consider the cleanest and healthiest food. Such food, according to its adherents, "does not excite, does not relax, does not irritate." This, raw foodists believe, is how a real vegetarian should eat;

- young vegetarians are divided into two directions.

First - lacto vegetarianism permitting the consumption of dairy products (milk, butter, cheese, sour cream); second - lacto-ovo vegetarianism - suggests a vegetable-milk-egg menu.

Young Vegetarians - in fact, supporters of mixed food. This type of food is usually referred to as vegetarian diets, which are welcomed by medicine. Dairy-vegetarian diet - good way prevention and treatment of many diseases. For example, for people suffering from migraine, atherosclerosis, overweight, this type of nutrition is strongly indicated.

Vegetarianism is one of the oldest areas of non-traditional nutrition. Of course, his followers have a lot to learn. However, before you decide to become a vegetarian, you should evaluate the pros and cons with common sense, listening to your physical and spiritual needs.

Pros…

Plant foods are low in fat and therefore low in calories. The vast majority of plants contain complex "correct" carbohydrates with a low glycemic index. They are slowly absorbed, do not provoke sharp releases of insulin into the blood. The body does not experience sudden drops in blood glucose, which means that energy from food is released gradually, ensuring performance and the absence of hunger attacks.

Traditionally, vegetarian dishes have little salt, so ballast water does not stay in the body. The weight of a person who switched to plant-based nutrition gradually returns to normal, arterial pressure decreases.

AT gastrointestinal tract a large amount of fiber enters, activating peristalsis, cleansing the intestines.

Vegetarian food is rich in vitamins and a number of micro and macro elements that adjust metabolic processes and strengthen the immune system.

Plant foods lack tyrosine, an amino acid found in animal protein. It has been proven that hormones that provoke hypertension are produced in the body based on tyrosine. Another amino acid, methionine, is also not synthesized by plants. Whereas the sensational discovery of the last decade is connected with it. The fact is that methionine in the body turns into the amino acid homocysteine. And today, scientists have concluded that homocysteine, and not cholesterol, as previously thought, is to a large extent to blame for the development of atherosclerosis.

The blood of a person who adheres to a vegetarian diet is enriched with antioxidants - vitamin C, lutein, beta-carotene. They "disarm" free radicals that cause premature aging and increase the risk of cancer.

Note. Doctor of Biological Sciences, Academician of the Russian Academy of Medical Sciences P. Garyaev commented on the results of research, according to which foods that are genetically distant from himself should prevail in human nutrition. So, humans and mammals are genetically similar by 90%, which means that their biochemistry is of the same type. they secrete fear hormones at the slaughterhouse, which, when they enter the human body, are included in its metabolism, increasing aggressiveness, blood pressure, and shortening life. But the fact that animals give without harm to themselves - milk and eggs - this rule does not apply. Fish can also be eaten safely, plant foods - even more so.

…and cons

Lack contained only in meat, eggs, milk, cheese essential amino acids may lead to a decrease muscle mass, bone damage and heart problems.

The vital vitamin B12, as well as iron, are found in excess only in animal foods. Vitamin B12 deficiency causes changes in almost all organs and tissues, especially in nervous system. Iron deficiency leads to the development of anemia.

Due to the low calorie content of the vegetarian menu, its adherents tend to eat large portions, which can adversely affect the health of the digestive tract.

Those who completely excluded animal products from the diet have practically deprived themselves of vitamin D. And if in the summer it is produced in the body under the influence of the sun, then in the winter there is nowhere for it to come from in the body. Therefore, vegetarian children often suffer from rickets, adults - osteoporosis.

Vegetarianism is not an economical way of eating. To ensure a complete diet, the menu should include nuts, raisins, dried apricots, dried figs, citrus fruits and many other products that are by no means cheap.

Recently, the main thesis of vegetarians ("we don't kill anyone") has been countered by studies, the results of which indicate that plants also suffer and experience pain.

Finally, medical science strongly disagrees with vegetarians in their exclusion of fish from their diet. If, with age, a person who refuses meat will benefit his health, then refusing fish is fraught with a significant impoverishment of the diet. Fish is a source of complete protein and Omega-3 polyunsaturated fatty acids, which protect the heart and blood vessels from atherosclerosis.

Important! Lacto-vegetarianism and lacto-ovo-vegetarianism are preferable to strict. For children and adolescents, pregnant and lactating women, the norms of a strict vegetarian diet are contraindicated.

Tips for beginners

Have you also thought about your health? Try unorthodox systems first, such as lacto- or lacto-ovo vegetarianism. Those who have firmly decided to switch to a strictly “herbivore” type of food should remember:

* Vegetarianism is not only a certain diet, but also a healthy lifestyle, a way of thinking. A person who calls himself a vegetarian does not swear, does not drink alcohol, does not smoke, does not take drugs.

* Avoid eating large amounts of high-calorie plant foods - legumes, nuts, honey, etc. An attempt to close the meat gap with them can result in weight gain.

* Regularly take balanced in composition with increased doses of vitamins D and B12.

* It is important to pay special attention to replenishing the deficiency of calcium and iron. Be sure to eat buckwheat, lentils, beans, green vegetables. Eat all types of cabbage (including broccoli, Brussels sprouts), mushrooms; drink orange juice, rosehip broth, soy milk. These products will help to balance the diet to a certain extent.

* Eat little and often. Plant foods are digested quickly, and if you leave the traditionally familiar three meals a day, then no matter how much you eat, after a couple of hours the feeling of hunger may appear again. And fractional nutrition will help to eliminate this trouble.

* Don't cook days ahead! Any vegetable or fruit dish, porridge, freshly prepared soup are most useful.

The topic sooner or later becomes relevant for anyone who practices yoga at least somehow seriously. For some this is a question. healthy eating, for others - morality. Some refuse meat (or even any food of animal origin) quite easily. Others put themselves on a vegetarian diet by force of will - because it is necessary, because the principle of non-violence, or ahimsa, is one of the main principles in yoga. Some make vegetarianism or veganism a way of life and even propaganda, such as Sharon Gannon and David Life. And someone, having passionately abandoned meat at the beginning of the yogic path, after a few years begins to introduce fish or, say, lamb into their diet. There are a lot of options, and choosing your own path can be difficult, especially if eating habits do not change in the “right” direction by themselves over the course of practice (which also happens).

So should a yogi be a vegetarian? And most importantly, should a domestic yogi living in latitudes be a vegetarian, where most of the time it is dark and cold outside, and the variety in vegetables, fruits and cereals is, to put it mildly, small compared to hot countries?

Classics of the genre*

The history of vegetarianism in India is rooted in the Vedic period, the beginning of which is dated differently - usually between the fourth and second millennium BC. The cornerstones of early Hinduism are four sacred texts known as the Vedas. The idea that gave impetus to the ideas of vegetarianism in subsequent centuries, originates in Vedic songs and hymns, praising the miraculous forces of the natural elements. “The concept of transmigration of souls is for the first time, albeit in passing, indicated in the Rig Veda,” explains British journalist and writer Colin Spencer in his book The History of Vegetarianism. “The totemic culture of the ancient Indian civilization was already characterized by a sense of the unity of the entire Creation.” Adherence to these views, according to Spencer, further inspired the development of vegetarianism.

In later texts, including the Upanishads, the concept of rebirth comes to the fore. According to the editors of the anthology "Religious Vegetarianism" Kerry Walters and Lisa Portmess, "the gods take the form of animals, people in past births can be animals, and animals can be people." In all beings there is a divine principle, while life is considered not as a single given, but as a stream that changes forms. In particular, Spencer notes that the cow was revered as Kamadhenu - a sacred creature inhabited by 330 million deities, and her murder was equated with the murder of a mother or a Brahmin. In general, the idea that the meat lying on the plate has a history of past births and could once walk on two legs did not at all contribute to the popularization of meat-eating.

As Walters and Portmess point out, later in the Laws of Manu, a text written between 200 B.C. and 100 AD, a clearer approach to the ethical standards of vegetarianism was formulated. The ancient sage Manu denounces not only those who eat meat. “Those who allowed and committed the act of killing, butchered, sold, cooked, served on the table and devoured the meat of an animal - all of them are guilty of his death,” he writes.

The Bhagavad Gita is perhaps the most authoritative scripture of Hinduism, written between the 6th and 1st centuries. BC, contains practical instructions on nutrition that tip the scales in favor of vegetarianism. In the Bhagavad Gita, food is divided into sattvic (milk, butter, fruits, vegetables and cereals) - "enhancing vitality and endurance, strengthening health, giving pleasure and ensuring longevity"; bitter, salty and sour rajasic (including meat, fish and alcohol), "causing pain, disease and various ailments", and tamasic, which include "stale, over-processed and impure" products. This interpretation determines the food habits of yogis to this day.

Life after death

Oleg Torsunov, the most famous interpreter of the Vedas in our country, speaks about the unconditional, not even good - the need for vegetarianism - and not only for yogis, but for everyone in general. However, he focuses not so much on karmic consequences, but on the mental aspects of nutrition and how food affects the subtle body. “In medicine, the theory has been established that meat is the most healthy food- says Torsunov. - But doctors study food from the position of chemical composition, they have not even tried to approach this issue from the position of the psyche. They do not understand that it is important that the mental state of a person ultimately affects health more than chemical composition products." How does meat affect the psyche? “According to the Vedic scripture,” explains Torsunov, “after death in the subtle body of the mind, a person is next to his gross body, because he is very attached to it - just like to relatives, children, home, and stays for about forty days. next to your body, until the process of decomposition begins. “The same thing happens with animals,” Torsunov develops the idea. – While the meat is fresh (and fresh in this case it is considered until it starts to rot), the animal in the subtle body is very strongly attached to it, that is, attached to its body. An animal, like a person, in a subtle body can be both there and here. It doesn't matter how many honors his physical body is divided into - in the subtle body it is always next to the piece of meat that lies in your refrigerator. And when you cook this piece of meat, when you eat it, the animal experiences terrible suffering, because you eat what belongs to him. It can be compared to eating next to a person who doesn't love you very much. It is for this reason that meat is considered a food that brings misfortune - it destroys our psyche.

By science

Of course, not everyone is ready to accept such a radical point of view. If only because it is very closely correlated with religious beliefs. Actually, for the same reason, doctors whom Torsunov accuses of narrow-mindedness do not consider such aspects of food in their practice. For science, only what can be tested matters. scientific methods. Moreover, this is true even for the ancient sciences, including Ayurveda, whose postulates do not raise doubts among yoga practitioners.

“Ayurveda is often associated with vegetarianism, because in India they don’t eat beef – everyone knows that the cow is considered a sacred animal. But these are all religious concepts. Ayurveda is a science, a logically built medical system. Religion and science have different approaches. Science always chooses the middle path, there are no categorical judgments and radical views. Any extreme way is unhealthy.” It was with this arrangement of dots over the “and” that Dr. Naushad, an Ayurvedic doctor, to whom I came to talk on the topic, began "Vegetarianism: pros and cons". We talked, however, rather about the benefits of animal food - Dr. Naushad literally every phrase refuted the stereotypical notion that has developed in the West "Ayurveda equals vegetarianism."

“There are many Ayurvedic preparations based on substances of animal origin. Some of them are made from broth. Horns, hooves, etc. are used. These ingredients are present in any ancient medicine - in Chinese, for example. This is due to the fact that animal products are a rich source of minerals and mediators that improve metabolism, explains Naushad. – In ancient texts on Ayurveda, such as Ashtanga Hrdayam or Sushruta Samhita, all types of food are described in great detail, including meat, their beneficial features and how these properties change with processing. At the same time, you will not find any prescriptions for vegetarianism there.

In Ayurveda, we say that any kind of food brings certain benefits. healthy person. But before we give recommendations on nutrition, we take into account a lot of nuances. Including geographic location: where a person currently lives and where he lived before; Be sure to ask about his food preferences. In Russia, for example, people eat a lot of meat. These preferences are habits, and habits cannot be changed abruptly and radically. They appear for a reason - for each there are certain reasons. Of course, the human body, our tissues are arranged in such a way that we do not need a lot of meat. In India, even if a person eats meat, he does it quite rarely - about once a week. But there are a lot of vegetables and other products. In Russia, the choice is much more scarce.”

Of course, a ban on meat in Ayurveda is possible, especially when it comes to health disorders or deep cleansing procedures such as pancha karma. According to Naushad, for certain diseases, some types of meat, and sometimes all, must be excluded from the diet. For example, people with diseases caused by an imbalance of kapha, as well as those who are prone to an increase in this dosha, are strongly advised not to eat pork. And for those who suffer from skin diseases like psoriasis, a vegetarian diet is prescribed, and first of all it is necessary to exclude eggs, fish, seafood and chicken. “But if it’s hard to do without animal food, you can eat turkey or rabbit - these types of meat do not increase any of the doshas,” says Naushad. Lamb, which has recently been considered the healthiest type of meat, actually increases all three doshas, especially kapha and pitta. And if you eat it more than once every 10 days, it will lead to illness. In general, lamb and pork belong to the types of meat, the effect on the body of which is so intense that it is better to exclude them from the diet altogether. At the same time, Naushad clarifies, cases when they can be useful are possible - there are no strict prohibitions in Ayurveda.

But goat meat (which, however, is not in Russia) is considered very useful in Ayurveda. Moreover, many Ayurvedic preparations are prepared on the basis of goat broth. It reduces vata, normalizes metabolism and is especially effective in women's diseases. Beef also has useful properties - it has a very beneficial effect on chronic bronchitis, sinusitis, chronic rhinitis. Another type of meat that is extremely common in the West is chicken. From the point of view of Ayurveda, it has hot properties and can be useful in winter, as it gives the body energy. In addition, it increases libido in both men and women.

“But meat is not a product that Ayurveda recommends eating every day,” warns Dr. Naushad. - When we eat meat, like any other food, it goes through a certain cycle in our body, which must be taken into account. When we say that Ayurveda is the middle path, we mean that one should not go to extremes.”

In this case, meat every day is the very extreme. The optimal frequency, according to Naushad, depends on weather conditions. In winter, if you are used to meat, you can eat it more often. Three to four times a week - in winter you need energy, you need to keep warm in the body. In the summer - a maximum of once a week. Meat cannot be eaten. “You should only feel half full. This rule applies to any heavy products. If you follow it, the food will be digested normally,” explains Naushad.

The meat-eaters must have breathed a sigh of relief now. Rejoice early - bad news ahead.

But first, for the sake of completeness, it's worth mentioning fish, which is often viewed by health advocates as a healthy alternative to a meat-based diet. “It is believed that it is healthier and lighter,” the Ayurvedic doctor agrees with me, “because it is an easily digestible protein, an easily digestible food, it is very good for the heart, rich in Omega-3 and so on. Of course, there are benefits in fish, as in other foods, but if you eat it often, it unbalances pitta and kapha.” According to Naushad, fish is more beneficial in winter because we need kapha in winter. At the same time, according to Ayurveda, fish has hot properties, so it is undesirable to eat it in hot summer and autumn when pitta is active. It is also worth abstaining from fish in the spring - because of kapha.

Well, now the promised fly in the ointment. All of these beneficial properties apply to meat produced according to the rules, which are also described in Ayurvedic texts in some detail. Some of them are being vigorously discussed in society today: for example, an animal should graze on grass and eat grass, and not feed with antibiotics and hormones. And it should be killed quickly - it should not be frightened or tormented, and all the blood should be released from it. All this, I repeat, is the point of view of Ayurveda.

It is clear that it is impossible to find such meat in the store. “The ideal is to look for farmers who produce meat according to the rules and who can be trusted,” says Naushad. - But people still eat meat pumped with hormones, even knowing about its dangers. And that's why they get sick. If the meat is right, there should be no diseases.” Interestingly, many of the Ayurvedic rules voiced by Naushad have been observed in Russia since ancient times. “In Russian villages, they never ate meat every day,” says Elena Ulmasbayeva. - First, there were posts. Secondly, the cattle were fed and slaughtered in the fall. There were special people who were able to kill an animal quickly and with prayer. Meat dishes prepared for festive table, and cereals, dairy, vegetables were used for daily nutrition. In general, the ethnography of nutrition is an extremely interesting thing, it helps to understand a lot.” Not everything is clear with vegetarianism in the context of health, according to the founder of the Yoga Station studio and the rector of the Institute of Traditional Health Systems Sergey Agapkin.

“The notorious vitamin B12, the deficiency of which leads to severe forms of anemia, is found mainly in animal products, and quite often its deficiency occurs in vegetarians, and especially in vegans,” Sergey explains. - Iron, despite its large amount in plant foods, is absorbed much worse than heme iron from the liver or red meat. In most cases, this problem is hushed up, but India, where about 30% of the population adheres to a vegetarian diet, is actually affected by an epidemic of anemia - 80% of pregnant women, 90% of adolescent girls, 50% of children of both sexes suffer from this disease. Vitamin D and calcium are also problematic dietary components, which is why numerous studies show lower bone density in vegetarians. Deficiency of essential amino acids can adversely affect mental health, especially in childhood. However, speaking about the disadvantages of vegetarianism, one cannot fail to mention its positive aspects, namely the normalization of fat metabolism and a decrease in the level of cardiovascular diseases. True, this is mainly due to the enrichment of the diet with raw vegetables, fruits and nuts, and not the exclusion of animal products, as is often believed. The examples of the Mediterranean countries or Japan vividly confirm this fact,” concludes Agapkin.

On duty

Let us return, however, directly to yoga and to our main question: is vegetarianism a prerequisite for practice?

“In Ayurveda, there is a concept of mental doshas, or gunas - these are sattva, rajas and tamas,” Naushad explains. – Sattva is the purest guna, it is awareness; rajas - fire and movement; tamas is inertia. Dairy products and vegetables certainly increase sattva. Meat is rajas, aggression. The fish, an animal of water that lives where there is little light, increases tamas. Of course, all gunas play their important role in the life and functioning of a person. However, for those who strive to achieve more and more new heights in yoga, to samadhi, the development of sattva is important. To achieve his goal, such a person must be only a vegetarian.” It is worth noting here that not all experts are inclined to consider vegetarianism as the duty of a yogi. Most regard the exclusion of animal products as a natural consequence of the practice, rather than a mandatory austerity. “You have to keep in mind that by doing yoga, you may become a vegetarian. Let this happen gradually, after the practice of yoga will help you become aware of your body and habits, including nutrition, as well as psychological reasons, forcing you to choose certain products, this or that taste, - Elena Ulmasbaeva admonishes. “With practice, the need for more sattvic food increases, but if this does not happen, then something is wrong with practice.”

Sergei Agapkin, the wording "yogi must" also seems doubtful. “Yoga is a liberation from conventions, not the formation of new ones. It would be correct to speak not about vegetarianism, but about a low-protein diet, which was attributed to a yogi practicing pranayama in India. The fact is that during the practice of pranayama, the metabolism is sharply accelerated and this leads to active heat production, which in India is fraught with banal overheating - the ambient temperature and air humidity prevent normal heat transfer. Under these conditions, a completely adequate option is to reduce the amount of protein in food, because a protein diet can increase metabolism by 40%! Moreover, according to classical sources, we are talking not only about fish and meat, but also about fermented milk products and legumes. It should be noted that in neighboring Tibet, due to climatic conditions, there were no such problems, and until the end of the 20th century, the use of animal products was common even in monastic cuisine.

And here is what Charles Eisenstein writes about this in his book The Yoga of Nutrition: “There is one serious flaw in the logic of spiritual elevation with the help of elevated nutrition. The proverb points to it: "If you change one thing, everything will change." To meet our needs and bestow health, our diet must match our lifestyle in the world. [...] The diet of the monks and the righteous is not a conscious decision, but the result of changed tastes and appetites.” And one more quote from the same book, which does not need comments: “Strict and clean diets are for the future, first of all, to people who are isolated from our world of trade and profit. To enjoy life in the world we know, we need a less exalted diet. A hermit who sings to God all day long needs a completely different amount of energy and different vibrations than people who live in the midst of worldly life.

Approximately the same idea is voiced by a psychotherapist, a full member of the Professional Psychotherapeutic League Stanislav Viktorovich Potekhin: “The need for meat can gradually come to naught as a result of certain practices. This happens because the level of energy changes, it becomes more. But first, these practices lead to the disappearance of the need for sweets.

First principle

So what about ahimsa, you ask? With her, too, not everything is so simple. “The unconscious fear of one's own death often manifests itself as pity for animals, which in turn becomes the reason for refusing meat,” explains Stanislav Viktorovich. - The source of such compassion is attachment to one's own earthly life, to the temporary, material. And such attachments, as you know, are fatal for one who strives for eternity.

“Pity is essentially greed,” Potekhin develops the idea. – After all, we pity those who lose something that is of value to us. We understand that it is not sweet to be in the place of that other, because we ourselves are afraid of losing the same or something similar. Such compassion, according to Stanislav Viktorovich, does not raise the spiritual level, but defends and protects the existing attachment, in this case, attachment to one's own material life. At the same time, he says, pity for animals can help develop gentleness, love - but only if you understand the true reason for your pity.

The choice is made

What is the conclusion? I think his dear reader will do it himself. Some may become vegetarian. Another will decide that he hastened to exclude animal products from his menu. The third will remain in the same positions. The main thing, in my opinion, is to be honest with yourself, learn to listen and hear yourself and, of course, not judge those whose diet is different from yours.

*The text uses an excerpt from the article "The Roots of Vegetarianism"
(The Roots of Vegetarianism) by Jennifer Barrett translated by Ksenia Stepanenko

Recently, more and more people refuse to eat meat. Someone considers it necessary from the point of view of humanity in relation to animals, for someone it is just a way to lose weight and cleanse the body. There are many arguments. But of course there are arguments against vegetarianism.

And to make it right conscious choice we invite you to read this article. Here are collected the arguments FOR and AGAINST according to doctors. After all, the main argument for a reasonable person should be how this or that nutrition system will affect health.

For Vegetarianism

Plant foods contain fewer carcinogens

This is true and any doctor will confirm this. Accordingly, a meat-free diet is safer for the liver, stomach and intestines.

Reduces the risk of cardiovascular disease.

This statement is based on the fact that vegetarians have lower blood cholesterol levels, which means that people are less likely to experience heart attacks, hypertension and diabetes.

Vegetarian food helps you lose weight

This is only partly true, because everything needs a reasonable approach. But plant foods are really lower in calories.

More vitamins in plant foods

You can really provide yourself with the necessary vitamins and minerals, provided that your diet is very varied and balanced.

Against vegetarianism

A person does not get enough vitamins and microelements by eating vegetarian food.

We are talking primarily about iron and vitamin B12. And their deficiency leads to anemia, which affects the entire body as a whole. Also, a huge number of women who have become vegetarians face hormonal disruptions and problems with the endocrine system.

Also in plant foods there is not enough calcium, iodine, vitamin D. Accordingly, bones and teeth become weaker, and their deficiency can lead to disturbances in the thyroid gland.

The effect of vegetarianism on life expectancy has not been proven

Yes, many argue that vegetarians can live much longer than meat eaters. But this theory breaks down into simple statistics. The highest life expectancy was recorded among the peoples of the Caucasus and the peoples of the North, where the basis of the diet is meat.

Protein deficiency

An excess of fiber, characteristic of a vegetarian diet, leads to a violation of the absorption of proteins. As a result, muscular dystrophy, reduced immunity and more serious consequences.

Vegetarianism is unacceptable for pregnant women and children under the age of 15

The consequences of nutritional deficiencies can be deplorable and irreversible, but unfortunately, there are more and more fanatical vegetarians who do not give children the right to choose and risk their health.

Health problems do not appear immediately

The first effect of eating plant foods is very good. Excess weight is lost, it becomes lighter, more energy, the skin is also cleansed, as toxins and toxins are removed from the body. And at first the body rests on its reserves. But this is only until a deficiency of vitamins and microelements occurs.