{"id":1075,"date":"2022-08-09T15:42:24","date_gmt":"2022-08-09T15:42:24","guid":{"rendered":"https:\/\/cilantro.ro\/blog\/?p=1075"},"modified":"2022-10-10T08:04:02","modified_gmt":"2022-10-10T08:04:02","slug":"a-fi-sau-a-nu-fi-vegetarian","status":"publish","type":"post","link":"https:\/\/cilantro.ro\/blog\/index.php\/2022\/08\/09\/a-fi-sau-a-nu-fi-vegetarian\/","title":{"rendered":"A fi sau a nu fi vegetarian?"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201cBy eating meat we share the responsibility of climate change, the destruction of our forests, and the poisoning of our air and water. The simple act of becoming a vegetarian will make a difference in the health of our planet.\u201d<\/p><cite><strong>Thich Nhat Hanh,&nbsp;<\/strong><a href=\"https:\/\/www.goodreads.com\/work\/quotes\/3106870\">The World We Have: A Buddhist Approach to Peace and Ecology<\/a><\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 \u0163i-ai pus \u00eentrebarea din titlu cel pu\u0163in o dat\u0103 \u00een ultimele luni, articolul scris de mine te va ajuta s\u0103 faci alegerea potrivit\u0103. De ce spun asta? Pentru c\u0103 de aici vei afla informa\u0163ii relevante, de actualitate, ancorate \u00een date \u015ftiin\u0163ifice recente, a\u015fa \u00eenc\u00e2t s\u0103-\u0163i poti alege modelul alimentar potrivit, ajutat fiind de specialistul \u00een nutri\u0163ie. De ce ai nevoie de ghidaj din partea unui profesionist fie acesta nutri\u0163ionist, dietetician, nutrition health coach, etc? Ca s\u0103 \u015ftii ce avantaje \u00ee\u0163i ofer\u0103 vegetarianismul sau veganismul, dar s\u0103 fii con\u015ftient(\u0103) \u015fi de riscurile la care te expui. \u00ce\u0163i propun s\u0103 \u00eencepem cu:<\/p>\n\n\n\n<!--more-->\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/08\/09\/a-fi-sau-a-nu-fi-vegetarian\/#Un_pic_de_istorie_a_curentului_vegetarianist\" >Un pic de istorie a curentului vegetarianist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/08\/09\/a-fi-sau-a-nu-fi-vegetarian\/#Cate_tipuri_de_modele_alimentare_vegetariene_coexista\" >C\u00e2te tipuri de modele alimentare vegetariene (co)exist\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/08\/09\/a-fi-sau-a-nu-fi-vegetarian\/#Care_sunt_avantajele_pentru_sanatate_pe_care_le_aduce_modelul_vegetarian\" >Care sunt avantajele pentru s\u0103n\u0103tate pe care le aduce modelul vegetarian?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/08\/09\/a-fi-sau-a-nu-fi-vegetarian\/#Care_sunt_riscurile_asociate_adoptarii_unui_model_vegetarian_dezechilibrat\" >Care sunt riscurile asociate adopt\u0103rii unui model vegetarian dezechilibrat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/08\/09\/a-fi-sau-a-nu-fi-vegetarian\/#Cum_e_indicat_sa_incepi_adoptarea_unui_model_vegetarian\" >Cum e indicat s\u0103 \u00eencepi adoptarea unui model vegetarian?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Un_pic_de_istorie_a_curentului_vegetarianist\"><\/span>Un pic de istorie a curentului vegetarianist<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cea mai veche documentare a modelului alimentar vegetarian dateaz\u0103 din anii 3.200 \u00ce.C, c\u00e2nd decizia adopt\u0103rii acestuia avea la baz\u0103 credin\u0163a vechilor egipteni c\u0103 renun\u0163area la carne avea \u015fanse mari s\u0103 le asigure re\u00eencarnarea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O alt\u0103 motiva\u0163ie pentru abordarea vegetarianismului vine din India unde hindu\u015fii alegeau s\u0103 nu consume carne, ca o consecin\u0163\u0103 a principiului non violen\u0163ei \u015fi a respectului pentru toate formele de via\u0163\u0103.  De altfel, modelul alimentar care excludea consumul de carne, era men\u0163ionat \u015fi \u00een Rig Veda, versetele antice Hindu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tot \u00een India, brahmanismul, jainismul \u015fi zoroastrismul erau alte religii care statuau eliminarea consumului de carne.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Poate cel mai popular adept al vegetarianismului a fost Pitagora, a carui motiva\u0163ie pentru excluderea c\u0103rnii din alimenta\u0163ie se baza pe principiul nonviolen\u0163ei \u015fi al metempshihozei(i.e.: re\u00eencarnarea sufletului dup\u0103 moarte poate avea loc \u00eentr-un corp uman, animal sau vegetal). De altfel, dieta lansat\u0103 de catre Pitagora a fost cunoscut\u0103 p\u00e2n\u0103 \u00een secolul 18 ca \u015fi &#8222;dieta Pitagoreica&#8221;, p\u00e2na la momentul la care termenul de vegetarianism a fost r\u0103sp\u00e2ndit la nivel global.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cate_tipuri_de_modele_alimentare_vegetariene_coexista\"><\/span>C\u00e2te tipuri de modele alimentare vegetariene (co)exist\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Modelul vegan &#8211; adep\u0163ii nu m\u0103n\u00e2nca nici un fel de produs animal, nici m\u0103car miere<\/li><li>Modelul ovo-vegetarian &#8211; aportul alimentar include legume, leguminoase, cereale, pseudocereale, fructe \u015fi ou\u0103<\/li><li>Modelul lacto-vegetarian &#8211; cuprinde legume, leguminoase, cereale, pseudocerale, fructe \u015fi lactate. <\/li><li>Modelul ovo-lacto-vegetarian &#8211; mai variat, bazat pe legume, leguminoase, cereale, pseudocereale, fructe, ou\u0103 \u015fi lactate<\/li><li>Modelul pescatarian &#8211; include legume, leguminoase, cereale, pseudocereale, pe\u015fte \u015fi fructe de mare<\/li><li>Modelul flexitarian &#8211; este bazat pe consumul de legume, leguminoase, cereale, pseudocereale, fructe, dar ocazional se pot consuma \u015fi pe\u015fte, fructe de mare \u015fi carne.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_avantajele_pentru_sanatate_pe_care_le_aduce_modelul_vegetarian\"><\/span>Care sunt avantajele pentru s\u0103n\u0103tate pe care le aduce modelul vegetarian?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism-683x1024.jpg\" alt=\"smochine si struguri\" class=\"wp-image-1098\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism-683x1024.jpg 683w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism-200x300.jpg 200w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism-768x1152.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism-1024x1536.jpg 1024w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism-1365x2048.jpg 1365w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism-1568x2352.jpg 1568w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\"><li>\u00cen primul r\u00e2nd, de men\u0163ionat ar fi calitatea superioar\u0103 a modelului alimentar;<\/li><li>Aportul crescut de fibre, acid folic, vitamine(i.e.: C \u015fi E) \u015fi minerale (i.e.: Mg \u015fi K);<\/li><li>Sc\u0103derea ponderal\u0103, cu atingerea unui indice de mas\u0103 corporal\u0103 (IMC) optim, situat \u00een intervalul: 18,5-24.9;<\/li><li>Posibiltatea reducerii riscului (i.e.: dovedit deocamdat\u0103 prin studii observa\u0163ionale) instalarii anumitor tipuri de cancer: s\u00e2n, colon, rect, stomac, prostat\u0103, pancreas \u015fi plam\u00e2ni;<\/li><li>Stabilizarea nivelul glucozei serice \u015fi reducerea rezisten\u0163ei la insulin\u0103, cu avantajul \u00eembun\u0103t\u0103\u0163irii calit\u0103\u0163ii vie\u0163ii pacientului cu diabet de tip 2;<\/li><li>Promovarea s\u0103n\u0103t\u0103\u0163ii cardiovasculare prin sc\u0103derea nivelului de trigliceride \u015fi a LDL;<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_riscurile_asociate_adoptarii_unui_model_vegetarian_dezechilibrat\"><\/span>Care sunt riscurile asociate adopt\u0103rii unui model vegetarian dezechilibrat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aici a\u015f \u00eencepe mai \u00eentai cu o precizare important\u0103 legat\u0103 de ce anume reprezint\u0103 un model vegetarian dezechilibrat: diversitate redus\u0103 a alimentelor, gastrotehnie inadecvat\u0103 (e.g:pr\u0103jeli), produse procesate cu indice glicemic ridicat, etc. P\u00e2n\u0103 la urm\u0103, cum spunea unul dintre profesorii mei, Walter Willet, profesor de epidemiologie \u015fi nutri\u0163ie la T.H. CHan School of Public Health, Coca Cola \u015fi Dunkin Donuts sunt tot produse din plante, dar cu un impact negativ asupra s\u0103n\u0103t\u0103\u0163ii tale. Mai departe, te las s\u0103 cite\u015fti \u015fi alte detalii interesante \u00eentr-un <a href=\"https:\/\/news.harvard.edu\/gazette\/story\/2021\/02\/walter-willett-looks-at-whats-healthy-for-you-and-the-planet\/\">interviu <\/a>pe care l-a acordat recent \u00een The Harvard Gazzette.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism2-1024x683.jpg\" alt=\"pizza vegetariana\" class=\"wp-image-1099\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism2-1024x683.jpg 1024w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism2-300x200.jpg 300w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism2-768x512.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism2-1536x1025.jpg 1536w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism2-2048x1366.jpg 2048w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/08\/Vegetarianism2-1568x1046.jpg 1568w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\"><li>Instalarea decalajelor nutritive, mai ales \u00een cazul: vitaminei B12, acizilor gra\u015fi omega 3, zinc, seleniu \u015fi fier. \u00cen cazul copiilor, a\u015fa cum documenteaz\u0103 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33504371\/\">un studiu<\/a>, cu c\u00e2t v\u00e2rsta lor este mai mic\u0103 \u015fi dieta mai restrictiv\u0103, cre\u015fte riscul decalajului nutritiv;<\/li><li>Diagnosticarea osteopeniei sau osteoporozei, pentru variantele \u00een care nu se consum\u0103 lactate;<\/li><li>Instalarea anemiei feriprive. Aceasta poate fi evitat\u0103 printr-un consum semnificativ de plante cu frunze verzi \u015fi cereale integrale. Trebuie subliniat totu\u015fi c\u0103 fierul &#8222;hem&#8221; provenit din surs\u0103 animal\u0103 este mult mai bine absorbit dec\u00e2t fierul &#8222;non hem&#8221;, din plante.<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_e_indicat_sa_incepi_adoptarea_unui_model_vegetarian\"><\/span>Cum e indicat s\u0103 \u00eencepi adoptarea unui model vegetarian? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Acum c\u0103 ai toat\u0103 informa\u0163ia despre tipurile de modele vegetariene, avantajele si (posibilele) dezavantaje, ar fi potrivit s\u0103 \u00eencepi cu assesmentul st\u0103rii tale de s\u0103n\u0103tate. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E foarte important parteneriatul t\u0103u cu medicul de familie, pentru c\u0103 acesta \u00ee\u0163i poate recomanda un set de analize care s\u0103 confirme faptul c\u0103 e\u015fti s\u0103n\u0103tos clinic. \u00cen cazul persoanelor diagnosticate cu diverse patologii, e important\u0103 discu\u0163ia cu medicul specialist, a\u015fa \u00eenc\u00e2t s\u0103 \u015ftii dac\u0103 modelul alimentar pe care vrei s\u0103-l urmezi poate crea dezechilibre sau incompatibilit\u0103\u0163i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A doua etap\u0103 este contactarea unui <a href=\"https:\/\/cilantro.ro\/povestea.php\">specialist in nutritie<\/a> care \u00een mod ideal ar fi bine s\u0103 aib\u0103 o<a href=\"https:\/\/cilantro.ro\/nutritie-integrativa.php\"> abordare integrativa<\/a> sau func\u0163ional\u0103. De ce abordare integrativ\u0103 sau func\u0163ional\u0103? Pentru c\u0103 evaluarea 360 a stilului t\u0103u de via\u0163\u0103 va asigura o \u015fans\u0103 mai mare adopt\u0103rii cu succes a modelului vegetarian pe termen lung. Aceasta selec\u0163ie a specialistului \u00een nutri\u0163ie e cu at\u00e2t mai important\u0103, cu c\u00e2t <a href=\"https:\/\/www.smithsonianmag.com\/smart-news\/most-vegetarians-lapse-after-only-year-180953565\/\">un studiu<\/a> citat de Smithsonian Magazine a documentat faptul c\u0103 84% dintre americanii care \u00eencearc\u0103 s\u0103 exclud\u0103 carnea din modelul lor alimentar, renun\u0163\u0103 la acest demers \u00een termen de 12 luni. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Extrem de util\u0103 \u00een perioada aceasta este folosirea jurnalului de stil de via\u0163\u0103, \u00een care s\u0103 documentezi toate schimb\u0103rile pe care le \u00eenregistrezi pe masur\u0103 ce avansezi \u00een adoptarea modelului alimentar. Jurnalul \u00eeti va fi de un real folos prin reamintirea schimb\u0103rilor \u00een bine, atunci c\u00e2nd vei fi tentat s\u0103 renun\u0163i din diverse motive.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A treia etapa este dob\u00e2ndirea principiilor de <a href=\"https:\/\/cilantro.ro\/blog\/index.php\/2021\/09\/24\/ghidul-tau-in-12-pasi-pentru-un-model-alimentar-sanatos\/\">educa\u0163ie nutri\u0163ional\u0103<\/a>, pe care s\u0103 le po\u0163i folosi \u00een conceperea planului alimentar echilibrat, dup\u0103 \u00eencheierea colabor\u0103rii cu specialistul \u00een nutri\u0163ie. Mai departe \u00ee\u0163i va fi extrem de util\u0103 folosirea uneia dintre aplica\u0163iile mobile de nutri\u0163ie existente pe pia\u0163\u0103. Sunt diferen\u0163e semnificative \u00eentre ele (dimensiunea bazei de alimente, structura, corectitudinea datelor introduse de utilizatori, etc) a\u015fa c\u0103 un sfat bun\/recomandare po\u0163i ob\u0163ine tot de la nutri\u0163ionistul cu care lucrezi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen \u00eencheiere, te \u00eencurajez s\u0103 experimentezi (al\u0103turi de speciali\u015ftii men\u015fionati mai sus), f\u0103r\u0103 s\u0103-\u0163i propui neap\u0103rat s\u0103 schimbi \u00een mod fundamental tipul t\u0103u de model alimentar, dac\u0103 asta nu \u0163i se potrive\u015fte. O schimbare cu impact pozitiv asupra s\u0103nat\u0103\u0163ii tale ar putea fi reprezentat\u0103 de simplul fapt c\u0103 vei manca mai rar carne ro\u015fie \u015fi cel mult 2 por\u0163ii de protein\u0103 animal\u0103 zilnic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen loc de concluzie, \u00ee\u0163i las aici o <a href=\"https:\/\/eatforum.org\/eat-lancet-commission\/\">resurs\u0103 interesant\u0103<\/a>, care (poate) face leg\u0103tura \u00eentre prezent \u015fi viitor<a href=\"https:\/\/eatforum.org\/eat-lancet-commission\/\" title=\"\">.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">R\u0103m\u00e2i curios, s\u0103n\u0103tos \u015fi optimist!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cBy eating meat we share the responsibility of climate change, the destruction of our forests, and the poisoning of our air and water. The simple act of becoming a vegetarian will make a difference in the health of our planet.\u201d Thich Nhat Hanh,&nbsp;The World We Have: A Buddhist Approach to Peace and Ecology Dac\u0103 \u0163i-ai &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/08\/09\/a-fi-sau-a-nu-fi-vegetarian\/\" class=\"more-link\">Continu\u0103 lectura<span class=\"screen-reader-text\"> \u201eA fi sau a nu fi vegetarian?\u201d<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":1096,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-1075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trenduri-in-nutritie","entry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u201cBy eating meat we share the responsibility of climate change, the destruction of our forests, and the poisoning of our air and water. 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