Vegetarianism Essay Research Paper Vegetarianism as defined
Vegetarianism Essay, Research Paper
Vegetarianism as defined by The World Book Dictionary ( 1989 ) is & # 8220 ; the
pattern or rule of eating merely vegetable nutrients and forbearing
from eating meat, fish, or other carnal merchandises & # 8221 ; . This definition,
though accurate, seems slightly limited, as being a vegetarian is so
much more: it is a lifestyle pick, a manner of thought, and a manner of
behaving. Over 12 million Americans and countless others, from all over
the universe, have turned to the vegetarian diet ( Vegetarian Times, 1996 ) .
Peoples who have become vegetarians have made a witting pick to be
this and, holding studied this pattern, no 1 should entertain
going a vegetarian lightly. Even though there are many benefits to
going a vegetarian, the determination could besides be harmful. There are
many grounds for people to take a vegetarian life style. Some people
follow it as a craze, while others profess to make it because of an antipathy
to eating animate beings. There are spiritual grounds for non eating meat and
still others follow vegetarianism as a manner to lose weight, utilizing it as
a diet. In each instance it can be a healthy or a harmful manner to eat. The
benefits or injury of vegetarianism is associated with two factors:
instruction about nutritionary demands coupled with nutrient picks. Even
groups like jocks can boom on a vegetarian diet if they are good
educated to the organic structures & # 8217 ; dietetic demands! and are good cognizant of the
limit-less picks available on a vegetarian diet. What follows in
this essay, is first: a brief, yet insightful expression at the vegetarian
diet ( the nutritionary facet ) and so: an analysis of how this diet
may, in fact, be a good pick for an jock.
The first thing people need to recognize is that there is more
than merely one type of vegetarian diet. In fact, there are
three basic vegetarian diets to take from. The first is the
lacto-ovo diet. This diet includes the usage of eggs and dairy
merchandises. The 2nd 1 is the lacto diet, which besides includes
the usage of dairy merchandises but, unlike the lacto-ovo diet, this
diet does non include the usage of eggs. The 3rd diet is the
vegan diet. This diet excludes the usage of eggs, dairy
merchandises, and any nutrient prepared with eggs and dairy merchandises.
Many vegans do non utilize honey either ( Giehl, 1979 ) . Changing
your diet to one of these three vegetarian diets could be a
move in a healthier way. Vegetarians are, on the
norm, far healthier than those who consume the typical
Western diet ( Hulsey, 1997 ) . It is a well-established fact that
vegetarians suffer less bosom disease than meat-eaters ( The
European, 1992 ) . The high measures of fat and protein and the
entire deficiency of fibre in meat are linked to a distressing array of
degenerative diseases such as & # 8220 ; malignant neoplastic disease, coronary artery disease,
diabetes, fleshiness, and many others & # 8221 ; ( Akers, 1983 p. 23 ) . There
is an emerging consensus that a vegetarian diet is really
better than a meat-oriented diet. ( Akers, 1983 ) . The American
Dietetic Association has frequently voiced it & # 8217 ; s support of the & # 8220 ; good
planned & # 8221 ; vegetarian diet ( Hulsey, 1997 ) . Good wellness, nevertheless,
is non automatically guaranteed merely because person becomes a
vegetarian. Understanding the organic structure & # 8217 ; s dietetic demands, being
organized and holding a good program are the keys to a healthy
vegetarian diet. The organic structure requires a certain sum of
protein, saccharides, fat, vitamins, and minerals, to prolong
a long, healthy being. Most people believe that the
vegetarian diet deficiencies in the needed sums of each of
these. When, in world, these substances are in copiousness in
the well-balanced vegetarian diet. In fact, from research, we
learn that & # 8220 ; it is widely recognized that works nutrients are the
best beginnings of many of these foods & # 8221 ; ( Akers, 1983 p.49 ) .
Carbohydrates, fats and proteins are the primary beginnings of
energy to the organic structure because they supply fuel necessary for organic structure
heat and work ( Dunne, 1990 ) . Protein seems to be of the
greatest concern for people believing about going a
vegetarian. Following to H2O, protein is the most plentiful
substance in the organic structure. It is one of the most of import
elements for the care of good wellness and verve.
Protein is the primary food involved in the growing and
development of all organic structure tissues ( Dunne, 1990 ) . Our society has
embedded in us the belief that the lone manner of acquiring adequate
protein is to eat big measures of meat and that people who
Don & # 8217 ; t eat meat will endure from a protein lack.
Ironically, protein is the easiest of all the foods to
get. An entirely random choice of nutrient workss, incorporating
adequate Calories to prolong life, will about ever supply
plenty protein to run into your organic structure & # 8217 ; s demands ( Akers, 1983 ) .
Nathan Pritikin, states in his book The P! ritikin Program for
Diet and Exercise ( Grosset and Dunlap, 1979 ) that & # 8220 ; the best nutrient
beginnings for protein are grains, roots, veggies, and fruits in
unprocessed, minimally processed signifier & # 8221 ; ( Tracy, 1985 ) .
Procuring saccharides and fat in 1s & # 8217 ; diet is non every bit much of
a concern for the vegetarian. Carbohydrates are found
chiefly in nutrient of works beginning and indispensable fatty acids are
found widely in nutrient beginnings from workss. There has been some
argument about the indispensable fatty acid, linoleic acid, and
whether or non there was a sufficient sum of it in the
vegetarian diet. The dietetic demand of linoleic acid is,
approximately, 1 % to 3 % of entire Calories ( Dunne, 1990 ) . A survey done
on British vegans showed that & # 8220 ; they were acquiring approximately 13 % of
their Calories from linoleic acid & # 8221 ; ( Akers, 1983 ) . Clearly this
shows that the mean vegetarian has little to be concerned
approximately. The dietetic demands of other foods, which may
be of extra concern to the vegetarian, are Ca and
B12. For the vegetarian, particularly the vegan, fear about low
degrees of these foods may be common. Where, on the 1
manus, milk and other dairy merchandises are a great beginning of Ca for
the lacto and lacto-ovo vegetarians. For the vegan, who has
eliminated all dairy merchandises from their diet, there is, nevertheless,
small uncertainty that they excessively can acquire Ca from plant-based beginnings.
Broccoli, boodle, Brassica rapa leafy vegetables, and spinach all have considerable
sums of Ca in them. Equally good, even though grains in the signifier
of staff of lifes are comparatively low in Ca, they are still a good beginning
because of the high frequence of consumption by vegans ( Vegetarian Times,
1996 ) .
Following to protein, B12 is likely the 2nd most of import
issue in vegetarian nutrition. This is because & # 8220 ; animate being
protein is about the lone beginning in which B12 occurs
of course in significant sums & # 8221 ; ( Dunne, 1990 p.31 ) .
However, merely improbably little sums of this vitamin are
thought to be necessary. The mean individual needs about 3
mcgs per twenty-four hours ( Akers, 1983 ) . For the vegan, who is
worried about the deficiency of this vitamin in their diet, they
have many options. They can take B12 addendums or eat a B12
-fortified cereal a twosome of times a hebdomad. Another option
for them is to add nutritionary barm to their nutrient ; one to two
teaspoons contains a hebdomad & # 8217 ; s dietetic demand of this
vitamin ( Vegetarian Times, 1996 ) .
It is clear, so, that the vegetarian diet can be
healthy if it is has been instituted
decently and with the consciousness of the organic structure & # 8217 ; s nutritionary demands. This
informed attack to devouring a vegetarian diet is even more of import
for the vegetarian jock. They excessively can boom on the vegetarian
diet if they include, every bit good, in their instruction a thorough
apprehension of what their organic structure will necessitate to execute to it & # 8217 ; s full
possible. There have been several universe category jocks who have
succeeded in their athleticss and done it on the vegetarian diet. Six clip
Ironman victor, Dave Scott, the baseball place tally male monarch, Hank Aaron,
tennis star, Martina Navratilova and many other top acting jocks
hold all competed on a vegetarian diet ( Thimian, 1997 ) . All these
jocks had something else in common. Besides being vegetarians, they
all realized that to develop and vie at peek public presentation they needed
to hold a well-balanced and complete vegetarian diet.
The best vegetarian diet for the jock is the lacto-ovo diet
because it allows them to keep the increased degrees of
protein and Ca without holding to eat excessively many of the nutrients
which contains majority. Although, a balanced vegan diet besides supplies far
more protein than the needed day-to-day allowance and is rather equal
for the preparation jock ( Doyle, 1979 ) . Having excessively much protein in the
organic structure is non good for non-athlete, but is even worse for the jock.
Excessively much protein in the organic structure can interfere with the organic structure & # 8217 ; s ability to
absorb Ca, which is highly of import to the jock, and can
hinder public presentation ( Vegetarian Times, 1996 ; Winter, 1994 ) .
Besides all the normal concerns of a vegetarian non-athlete,
the vegetarian jock has extra considerations. & # 8220 ; In
add-on to high quality protein, vegetarian jocks must pay
close attending to acquiring plenty of two indispensable minerals,
Fe and zinc & # 8221 ; ( Winters, 1994 p.1 ) Some peak public presentation
jocks suffer from a status known as athleticss anaemia.
Although it is iron related, it is non a true lack.
& # 8220 ; Sports anaemia is the organic structure & # 8217 ; s inability to fit the increased
plasma volume that occurs at high degrees of intense and
drawn-out preparation & # 8221 ; ( Thimian, 1997, p.3 ) . This status can be
treated easy by taking Fe addendums, increasing vitamin C
to heighten soaking up, and taking a remainder from or diminishing the
physical emphasis that caused the status ( Thimian, 1997 ) . As
good as being cognizant about their nutritionary demands and how to
adequately run into them, the vegetarian jock must besides follow
some basic, general, guidelines for all jocks. Having a
pre-game, saccharide rich repast. This will guard off hungriness
strivings and aid to keep blood sugar degrees during an
activity or event. They must imbibe plentifulness of H2O during the
activity to replace exhausted fluids. After the activity, the
jock must loosen up. The organic structure needs clip to recover.
Last, and most significantly, they must acquire plentifulness of remainder.
The jock puts their organic structure through strict preparation and
hence needs the slumber to renew, more so than sedentary
people ( Doyle, 1979 ) . Following all of these guidelines will
aid guarantee that the vegetarian jock ever achieves a extremum
public presentation while keeping brilliant wellness. Vegetarianism
has, for some clip, been the whipping boy of those who believe
that there is no possible manner that a individual could except meat
from their diet and remain healthy for long. This would use
double to those who would make bold to reject meat and name
themselves jocks. Both the meat industry and the medical
community have for some clip presented a position that anyone who would
effort to stay vegetarian for any length of clip would go ill
nourished and, finally, ill. These yearss, nevertheless, members of the
medical community have swayed to a saner position. Research has proven
repeatedly that, with the proper instruction, vegetarianism is non merely
safe, but even healthy. The greater fright, ironically, in the medical
community, now, is about the high rate of disease caused by fatso
nutrients, many of which root from the high ingestion of meat and dairy
merchandises. Today & # 8217 ; s physician is far more likely to be afraid of the high
measures of meat and dairy merchandises that people consume that about
the absence of it. It does non look that implausible if the diet of
pick for everyone would one twenty-four hours be the vegetarian diet.
Akers, K. ( 1983 ) . A Vegetarian Sourcebook. G.P. Putnam & # 8217 ; s Son. New York.
Doyle, R. ( 1979 ) . The Vegetarian Handbook. Crown Publishers Inc. New York.
Dunne, L. ( 1990 ) . Nutrition Almanac: Third Eddition. McGraw-Hill Publishing. New York.
Giehl, D. ( 1979 ) . Vegetarianism: A Way of Life. Harper and Row Publishing. New York.
Hulsey, M. ( 1997 ) . Questioning Nutritional, Ethical, and, Ecological Arguments About Vegetarianism.
The European. ( 1992 ) . Doctors say Meat-eaters Face the Chop.
Tracy, L. ( 1985 ) . The Gradual Vegetarian. M.Evans and Company, Inc. New York.
Vegetarian Times. ( 1996 ) . Vegetarian Beginner & # 8217 ; s Guide. Macmillan. New York.
Winters, M. ( 1994 ) . Vegetarian Athletes Need to Balance Protein in Their Diet.