Thursday, November 16, 2006



Mitos e verdades sobre o vegetarianismo

Saiba mais sobre os mitos e verdades sobre a alimentacao vegetariana e o impacto ambiental causado pela dieta centrada na carne.

-O que um vegetariano come?
O vegetariano come tudo o que qualquer pessoa come, exceto as carnes. No entanto, ha formas diferentes de adoptar a dieta vegetariana, utilizando-se ou nao os derivados animais, como ovos, queijos e leite. Assim, alem da possibilidade de utilizar os derivados animais citados acima, um vegetariano tem todo o reino vegetal para utilizar como alimento: cereais, leguminosas, oleaginosas, vegetais amilaceos, legumes, verduras e frutas.

A dieta vegetariana pode trazer algum risco a saude?
Quando bem planejada, a dieta vegetariana e viavel em qualquer fase da vida. Ja dietas omnivoras estao mais sujeitas as doencas do excesso alimentar. Ja a dieta vegana exige um cuidado maior com relacao ao calcio e vitamina B12. A partir do terceiro ano de veganismo, e necessario uma suplementacao de vitamina B12, pois nao existe a ingestao da vitamina.

Mulheres vegetarianas tem uma gestacao normal?
Os estudos que acompanharam mulheres vegetarianas com uma dieta variada e equilibrada demonstram que o desenvolvimento do feto e normal e totalmente adequado. E importante, por prevencao, a suplementacao a vitamina B12 e Omega 3, ja que auxiliam na formacao do sistema nervoso do feto.

Criancas precisam de carne para se desenvolver normalmente?
Nao ha nenhum componente presente na carne que nao seja encontrado nos outros alimentos utilizados pelos vegetarianos, portanto, nao. Os estudos que encontraram crescimento inadequado foram realizados com criancas submetidas a dietas extremamente restritas, como nas macrobioticas. A dieta vegetariana (inclusive sem ovos, queijo e leite), bem planejada, promove crescimento e desenvolvimento normais.

Vegetarianos podem praticar esportes regularmente?
Claro! Uma alimentacao que fornece todos os nutrientes essenciais, como e a vegetariana, nao traz nenhuma limitacao a pratica de atividades fisicas, muito pelo contrario. Alguns atletas famosos e medalhistas olimpicos, como Carl Lewis e o pugilista brasileiro Eder Jofre, sao vegetarianos.

A dieta vegetariana previne o cancer?
O estilo de vida vegetariano esta associado as principais medidas que reduzem o surgimento do cancer, como menor consumo de alcool, menor incidencia de tabagismo, maior pratica de atividades fisicas, menor prevalencia de obesidade, maior consumo de frutas e vegetais, cereais integrais, assim como maior consumo de vitaminas antioxidantes, como vitamina C, E, carotenoides e alimentos funcionais. Devido a isso, nenhum estudo cientifico comparando omnivoros com vegetarianos encontrou maior incidencia de cancer em populacoes vegetarianas. Ao mesmo tempo, diversos estudos demonstram menor incidencia de diversos tipos de cancer em populacoes vegetarianas, principalmente de colon e prostata.

O vegetariano tem menos chances de sofrer doencas cardiovasculares?
Sim! Nao ha mais duvidas com relacao a isso. Os resultados dos estudos sao unanimes nessa constatacao. Devido a isso, a American Heart Association recomenda a dieta vegetariana.

E necessario fazer suplementacao de vitaminas, minerais, ao se tornar vegetariano ?
O unico nutriente que necessita ser suplementado na dieta vegetariana e a vitamina B12, mas apenas quando o individuo nao utiliza ovos, leite e derivados. Todos os demais nutrientes, inclusive as proteinas e o ferro, sao obtidos com facilidade na dieta vegetariana.

Vegetarianos nao obtem proteinas suficientes?
Nao ha motivo algum para se preocupar com as proteinas na dieta vegetariana. A preocupacao teorica criada pela nutricao cientifica antiga nao se sustentou ao observar as populacoes vegetarianas. Todos os estudos demonstram que os vegetarianos ultrapassam tranquilamente as necessidades proteicas, mesmo quando todos os derivados animais sao retirados do cardapio. Para atingir as necessidades proteicas, basta atingir as necessidades caloricas diarias, com enfase numa dieta baseada em graos. A dieta brasileira e excelente nesse sentido. A combinacao de arroz com feijao fornece uma composicao de aminoacidos, que sao os formadores das proteinas, considerada excelente.

Vegetarianos tem problemas com a falta de ferro?
Nao. O que ocorre e que o ferro de origem vegetal e mais sensivel aos factores que estimulam e inibem a sua absorcao. Os vegetarianos tem a mesma prevalencia de anemia por falta de ferro do que os nao vegetarianos. A dieta vegetariana, ao contrario do que muitos pensam, nao e pobre em ferro e, alias, costuma ser mais rica nesse mineral do que a omnivora. Por outro lado, a ingestao de vitamina C, que promove a absorcao do ferro vegetal, costuma ser duas vezes maior do que a de omnivoros. Deve-se evitar a utilizacao de quaisquer tipos de cha, mas principalmente o cha preto, junto com as refeicoes, pois ele inibe a absorcao de ferro. Os graos de cereais integrais, assim como os feijoes, devem ser deixados de molho na agua por pelo menos 12 horas, para que o seu teor de acido fitico seja reduzido. Esse acido reduz a absorcao do ferro ingerido.

Fonte: Infonature.org

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