Eating vegetables is
an integral part of a healthy and balanced diet.
After all, they provide our body with plenty of vitamins.
and minerals rich in nutrients and fiber, and
practically do not contain calories.
People who eat vegetables as part of a healthy diet
the risk of developing diseases such as stroke,
coronary artery disease, high blood pressure, diabetes 2
type, osteoporosis and cancer of the mouth, stomach and colon. Besides
In addition, the likelihood of kidney stones is reduced.
There are two types of vegetables: starchy and non-starchy. And those
and others are part of good healthy food, but their
The difference is that non-starchy vegetables can be eaten in
unlimited, but starchy due to increased
sugar content must be eaten under control.
The starch group includes corn, peas, potatoes,
zucchini and pumpkin. To non-starchy – all the rest: beets,
broccoli, carrots, cabbage, cucumbers, eggplants, onions, peppers, and spinach
tomatoes
The best way to get all the benefits of vegetables for health –
eat them in different colors. Yellow, orange and red
provide vitamins, green folic acid, vitamins and
phytochemicals that are only contained in
plants, thereby reducing the risk of cardiovascular and
oncological diseases.
Contents
Vegetable diet is useful because:
1. Овощи – кладезь многих витаминов: А, группы В, С, Е,
PP
2. Они богаты содержанием таких необходимых для организма
trace elements like iron, calcium, potassium.
3. Также овощи сдержат органические кислоты, углеводы,
useful enzymes that give a small increase in daily energy.
In a vegetable diet, a limited amount of proteins, fats and carbohydrates,
but despite this, the body receives the necessary volume
nutrients for the normal process of life. Here is
therefore, you can stick with it up to 1 month.
The menu mainly consists of a combination of various fresh vegetables and
greens: cucumbers, tomatoes, potatoes (3-4 potatoes a day),
carrots, cabbage, zucchini, beans, peppers, lettuce, pumpkin and
greens (parsley, dill).
Daily daily rate of not less than 1200 calories.
Menu of vegetable diet for the week:
1 day – a handful of dried apricots and black for breakfast
tea, lunch soup or 2-3 boiled potatoes and salad
beets and tomatoes, herbal tea, one banana and a green snack
tea, for dinner, prepare a vinaigrette and drink only mineral
water;
2 day – for breakfast one green apple and black tea, for lunch,
as on the first day, soup or 2-3 boiled potatoes and salad
from beet and tomato, herbal tea, one banana for afternoon tea, drink
can be mineral water or green tea, cranberry for dinner or
cranberry juice or cranberry leaf tea;
3 day – for breakfast a handful of dried apricots or raisins and green tea, on
lunch borsch, radish, tomato and cucumber salad, herbal or
green tea, afternoon fruit and compote, for dinner fresh salad
cabbage in unlimited quantities and compote; 4 day – for breakfast
fresh fruit and green tea, for lunch, soup, vinaigrette and mineral
water, an afternoon carrot and compote, for dinner cranberries or
cranberry juice or cranberry leaf tea;
Day 5 – green tea for breakfast, one orange for lunch,
vinaigrette, herbal tea; for an afternoon snack apple compote for dinner salad
unlimited fresh cabbage and mineral
water;
Day 6 – Fresh fruit and green tea for breakfast, soup for lunch
Vinaigrette and mineral water, compote for afternoon snack, vinaigrette for dinner and
herbal tea;
7 day – for breakfast green tea with dried fruit, for lunch a soup or
2-3 boiled potatoes, vinaigrette, green tea or compote, on
dinner vinaigrette, fresh fruit or dried fruit, herbal tea or
compote.
The right way out of the vegetable diet
The first days after the end of vegetarian food remain
the same, but vegetable protein is gradually added to food
origin, for example, legumes, soy. Then add protein
animal origin – cottage cheese. Then porridge and meat. Good luck
You!
