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04

Dec

30 dni dobrych nawyków: dieta roślinna

Rośliny zawierają niezbędne składniki odżywcze, których potrzebuje Twój organizm, aby prawidłowo funkcjonować. Witaminy i minerały, fitochemikalia i przeciwutleniacze zawarte w roślinach pomagają w utrzymaniu zdrowych komórek i równowagi organizmu, tak aby układ odpornościowy mógł jak najlepiej chronić Cię przed infekcjami. 

Jedzenie produktów roślinnych nie oznacza, że ​​musisz całkowicie zrezygnować z mięsa. Wystarczy, że na dobry początek ograniczysz spożycie mięsa na rzecz warzyw,  produktów pełnoziarnistych, owoców, nasion, fasoli i orzechów.

Włączając do codziennej diety produkty roślinne, obniżysz poziom cholesterolu i poprawisz zdrowie jelit, dzięki czemu Twój organizm będzie lepiej wchłaniał składniki odżywcze z pożywienia. Po takim posiłku z pewnością będziesz mieć więcej energii!

Wprowadzaj zmianę powoli. Krok po kroku zmniejszaj ilość mięsa w swojej diecie, jednocześnie zwiększając ilość roślin, kasz i innych pokarmów charakterystycznych dla diety wegetariańskiej/wegańskiej. Cały czas obserwuj swoje ciało i sprawdzaj, jak te zmiany Ci służą.

Przechodząc na dietę roślinną, zrób to mądrze! Pamiętaj o kilku niezbędnych składnikach:

Oleje – najbardziej uniwersalnym będzie na przykład olej rzepakowy, ryżowy albo z pestek winogron.

Warzywa strączkowe – główne źródło białka dla wegetarian i wegan. Warto zaopatrzyć się w soję, groch, fasolę, ciecierzycę i soczewicę.

Orzechy i pestki – obok warzyw strączkowych są jednym z najlepszych źródeł białka w kuchni roślinnej. Poza tym są bogatym źródłem zdrowych tłuszczów.

Kasze i ryż – to świetny dodatek do zup, gulaszy i sałatek, a przy okazji niedrogi i łatwo dostępny.

Przyprawy i dodatki – warto w nie zainwestować, bo dzięki nim będziecie mogli po prostu przyrządzić ciekawsze dania.

Zaznacz w tabeli te dni, w których Twoja dieta przeważała w produkty roślinne! Masz ochotę poszerzyć swoją wiedzę w temacie diety roślinnej?
Zajrzyj na stronę www.nutritionfacts.org, gdzie znajdziesz sprawdzone i potwierdzone naukowo przez Doktora Michaela Gregera informacje dotyczące zdrowego stylu życia.

30 dni dobrych nawyków

To wyzwanie to nie tylko trening i dieta – to styl życia, którego możesz spróbować i włączyć go w codzienność! Będziemy raportować swoje aktywności, dzielić się wiedzą, inspirować i integrować z osobami zaangażowanymi. Twoim zadaniem będzie dawać dobry przykład i motywować!

TABELA DO POBRANIA: bit.ly/30DNI-DOBRYCH-NAWYKÓW

Dołącz do GRUPY TRÓJKĄTA MOCY, by być na bieżąco z informacjami na temat dobrych nawyków i innymi survivalowymi wyzwaniami.

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