Photo: ITAR-TASS/Alexandra Mudrats
Those who fast already know that today we eat more plant foods, which means we get enough vitamins and minerals. Fruits and vegetables are good fibers for the intestines and a “broom” for toxins. It is not in vain that fasting is considered purifying not only of the soul, but also of the body.
But at the same time, the body cannot help but experience a deficiency, because protein is necessary for the construction of all cells, including immune cells. Animal foods also contain many essential amino acids, which are quite difficult to obtain from plant foods. But fasting is not forever and it is still possible to make it as useful and varied as possible.
MUSHROOMS, NUTS AND VEGETABLE OIL
“To maintain the hematopoietic and nervous systems, as well as hair, skin and nails, B vitamins and proteins are needed,” says nutritionist Lyudmila Denisenko. – Its maximum amount is found in meat, liver and eggs. It is not ideal, but still in sufficient quantities they can be replaced with vegetable products that contain a sufficient amount of protein: mainly legumes, soy, nuts and mushrooms. There are proteins in different types of cabbage: broccoli and kale.
“Nuts contain plant proteins, as well as a record amount of unsaturated fatty acids and plant proteins,” explains Ekaterina Bankovskaya, candidate of pharmaceutical sciences and associate professor of the Department of Chemical Technologies at Perm Polytechnic University. – Regular consumption of nuts has a positive effect on the level of lipids in the blood serum, reduces the risk of stroke, improves mental and cardiac activity and strengthens the immune system. In addition, walnuts contain a high content of tocopherols and vitamin E, antioxidants that protect products from oxidative deterioration.
So fasting is a great reason to include more nuts in your diet and start eating them more frequently.
“Seafood rich in omega-3 fats can be replaced with vegetable oils; mustard, camelina and rapeseed are good,” continues Ekaterina Bankovskaya. – Of plant foods, spinach, avocado and some other products also contain polyunsaturated fatty acids. Omega-6, another group of polyunsaturated fatty acids, is found in sunflower and flaxseed oils, walnuts, and peanuts. In the diet of a healthy person, there should be significantly more omega-6 than omega-3, about 10 times. You can also add sea buckthorn oil to your diet.
The more varied your diet is (e.g. different types of oils, mushrooms), the greater the chances of obtaining all the necessary microelements.
AND FOR IMMUNITY
1. Cereal sprouts.
You can germinate the grain yourself or buy them already prepared. These sprouts contain many vitamins E, C and vitamin B, which strengthen the immune system.
The antioxidant vitamins contained in it will strengthen the body’s defenses and will also have a beneficial effect on the condition of the skin. The following also contains essential fatty acids and a sufficient (for a plant product) amount of protein.
2. Exotic and local mushrooms.
Particularly useful are those that are not well known in our area: reishi, shiitake, meitake. The most common oyster mushrooms are only in fourth place. However, all mushrooms can have an immunomodulatory effect, thanks to the special polysaccharides in their composition.
3. Beekeeping products.
Not only honey, but also royal jelly, bee bread, pollen and propolis help restore the body’s defenses.
Honey has a slight bactericidal, tonic and general strengthening effect, which is especially useful in recent cold days. But do not forget that bee products are a powerful allergen, so if you have allergies, especially seasonal ones, it is advisable to limit the use of this product.
4. Spices.
Bright spices will help flavor mild plant foods. And good for the immune system. Ginger, cloves, turmeric and cinnamon have a good effect on the body, providing an anti-inflammatory and restorative effect.
Ryazan Oblast. Lunch in the refectory of the Monastery of Saint John Theologian during Lent. Photo: Alexander Ryumin/TASS
IMPORTANT
Don’t forget about vitamin D
Perhaps the only vitamin that is difficult to find in plant foods is vitamin D. It is good if you are lucky with the sun, but in the middle zone we most likely will not get it. Therefore, do not forget to take it additionally every day during fasting.
And if fatigue or drowsiness appears, herbal adaptogens (eleuthero, ginseng, Chinese lemongrass) will help fight it. But do not abuse it, so as not to provoke increased excitability.
BY THE WAY
For protein – to the gym
Protein powders sold in sports stores are also obtained from plant materials: hemp, soy and peas. They can help you if you are going to exercise: some protein bars or shakes can contain your daily protein needs. But it is still better to eat enough foods with plant-based proteins.
ON A NOTE
How much to eat of plant origin to replace animals?
Protein
We need 0.8 g per kg of body. On average, 50 to 70 grams per day. The taller and fitter the person is, the more protein they will need
Content in 100 grams of products:
Meat – 15-20 g.
Soy – 35 g
Walnuts – 20-25 g,
Legumes (peas, beans) – 23-25,
Mushrooms – 3-5 g
polyunsaturated fatty acids
They require 1-2.5 g
Content in 100 g of products:
Fish – 4-14 g
Vegetable oil – from 12 to 30 g (in olive oil – 80).
Walnuts -10-15 g
Avocado – 10 grams
B vitamins
They need 1.5-1.8 mg
Content in 100 g of products:
Meat – 1.5-2 mg
Walnuts – 0.8-10 mg
Beans: 0.56 (different types of legumes have different vitamin contents)
Green salad – 0.03 mg
ON A NOTE
Delicious and balanced breakfast recipes
Daria Utyumova, general practitioner and gastroenterologist at the SberZdorovye medical company, recommends preparing balanced sandwiches for breakfast. Ideally, of course, they should contain some protein: cottage cheese, poultry, a slice of lightly salted fish or half a boiled egg.
But a vegetarian sandwich can be quite balanced. For example: pour vegetable oil on whole wheat toast, put lettuce and tomato on top. Or mash the avocado with a spoon, put it on bread, add spinach or salad. A good option is bread, tofu cheese and a slice of bell pepper. You can also spread hummus on bread, a snack made with beans and butter that’s rich (for a plant-based diet) in protein, B vitamins, and healthy fats.
Equally important is the type of bread you choose:
“When preparing sandwiches, special attention should be paid to the choice of bread,” says Daria Utyumova. – It is better to give preference to options made from coarse whole wheat flour, for example, rye, oats, barley, corn, wheat, buckwheat and spelled. A whole grain consists of three parts: the bran (the fiber-rich outer layer), the germ (the nutrient-rich grain), and the endosperm (which surrounds the germ and is a “healthy” carbohydrate). And refined flour lacks bran and germ.
…And not only
The National Center for Medical Research in Preventive Medicine has been organizing a delicious and healthy recipe contest for many years. They are shipped from all over the country. Nutrition experts have selected the best and created a whole collection of recipes for a healthy diet. Here are some truly healthy and balanced recipes for fasting and more: These dishes are perfect for a balanced diet for anyone losing weight.
“Avocado Drakkar” is an elegant and satisfying recipe.
Ingredients:
• avocado – 150 g (1 pc.)
• cherry tomatoes – 100 g (4 pieces)
• garlic – 10 g (2 cloves)
• parsley (greens) – 10 g
• peeled shrimp – 100 g
• natural yogurt 2.5% – 50 g
• cucumbers – 40 g
• salt, pepper – to taste
On fasting days, you can use vegetable oil instead of yogurt.
Preparation:
Peel the avocado, cut it in half and remove the stone. With a spoon, carefully remove the pulp from the avocado, leaving the walls about 5 mm thick. Cut the tomatoes into cubes, chop the garlic and parsley. Boil the shrimp in salted water and cut them into pieces.
Next, mix the avocado pulp, tomatoes, garlic, parsley, shrimp, salt, pepper and season with yogurt. Fill the prepared avocado “boats” with the resulting mixture. Using toothpicks and thin cucumber slices, make candles.
“Light salad with beets and juicy cabbage” – very healthy and balanced
Ingredients for 8 servings:
• white cabbage – 600 g
• beet – 300 g
• onion – 1 pc.
• lemon juice – 5 tablespoons. spoons
• canned corn – 5 tablespoons. spoons
• salt – 1/2 teaspoon
• vegetable oil – 35 g (2 tablespoons)
• a mixture of ground peppers – to taste
Preparation:
Wash the beets, dry them, wrap them in aluminum foil and bake them in the oven.
Peel the onion, cut it into thin rings and place in a bowl. Add salt and pour boiling water, cover with a lid and let it brew. Rinse with cold water and place in a colander.
Chop the cabbage into thin strips, place in a deep bowl and add the prepared onion. Add lemon juice, salt. Mix everything well, trying to shred the cabbage (you can use your hands).
Peel the cooled beets, cut them into small strips and place them in a bowl. Wash the canned corn and add it to the vegetables. Mix everything. Add spices to the salad, season with vegetable oil.
“Multikasha with vegetables” – ideal for breakfast
Ingredients for 10 servings:
• rice (cereal) – 115 g (½ cup)
• millet (cereal) – 110 g (½ cup)
• buckwheat – 105 g (½ cup)
• beet – 1 pc.
• carrots – 1 pc.
• pumpkin – 300 g
• salt (preferably Adyghe, flavored with a dozen herbs and spices) – to taste
• turmeric – ½ teaspoon
• sunflower or olive oil – 6 tablespoons. spoons
Preparation:
Peel the beets and carrots and grate them on a coarse grater. Cut the pumpkin pulp into cubes. Sort the grains and rinse well with cold water. Place the buckwheat, grated beetroot, rice, grated carrots, millet and diced pumpkin in a heatproof bowl. Mix salt and turmeric in water, pour the prepared solution over the cereal-vegetable mixture so that the water is 1 centimeter above the top layer. Add vegetable oil. Cook in the oven at 200°C for 50 minutes.
Fruit salad “Delight” – a healthy dessert instead of sweets
Ingredients (for 10-12 servings):
• bananas – 2 pieces
• pears – 2 pieces
• apples – 2 pieces
• oranges – 2 pieces (can be replaced with tangerines)
• pineapples, canned (without liquid) – 340 g
• apple juice – 300 ml
Preparation:
Peel the fruit, remove the core from apples and pears, disassemble the oranges into slices, remove the seeds and films. Cut all the fruits into medium cubes. Place in a salad bowl and cover with juice.
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