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Dieet Basá riba Plantanan: E Klave pa Redusí e Riesgo di Malesa di Kurasón i Longevidad

Un dieet basá riba planta completo ta un dieta ku prinsipalmente ta konsistí di kumindanan basá di planta integral, sin refiná, i minimamente prosesá manera fruta, bèrdura, granonan integral, leguminosanan, frutanan seku i simiya. E tipo di dieet aki a mustra di ta beneficioso pa salú en general i relashoná ku un menor riesgo di malesa króniko manera malesa di kurasón, diabetes i kánser.

Un di e komponentenan importante di un dieet basá riba plantanan ta konsumo di kuminda integral. Kuminda di planta integral a keda ku tur su nutrientenan naturál, fibra i fitokímikonana, ku ta benefisioso pa nos salú. Kuminda di planta ta un fuente riku di antioxidant, vitamin, mineral i fibra, ku ta yuda redusí e riesgo di malesa króniko i mehorá salú en general.

Kome un dieet di planta a mustra di ta benefisioso pa salú di kurasón en particular. Estudionan a mustra ku un dieta basá riba planta, por yuda reduci e riesgo di mortalidad. Esei ta dor ku tipo di dieet aki tin poko vèt saturá i kolesterol, ku ya ta konosi pa kontribuí na e desaroyo di malesa di kurasón. Nan ta tambe altu den antioxidant, fibra y fitokímiko, ku a wordu deskubri pa tin un efekto protektivo kontra malesa di sirkulashón i kurasón.

E dieet aki tambe por yuda ku maneho di pesu. Kuminda di planta tin poko kaloria, hopi fibra, i pesei ta lagabu sinti yén pa mas tempu. Pisa menos tambe ta redusí e riesgo di diabetes mellitus, malesanan di curazon i otro enfermedad cronico.

Ta importante menshoná ku un dieta basá riba plantanan kompleto/integral no ta mesun kos ku un dieet vegano of vegetariano. Mientras ku ambos tipo di dieta ta basá no ta kome karni, un dieta basá riba plantanan integral su fókus ta mas riba kumindanan ku ta sin refiná, minimamente procesa i integral, mientras ku un dieta vegano of vegetariano por inkluí kumindanan prosesá, manera keshi vegano, alternativanan di karni of granonan refina.

Pa mantené un dieet saludabel basá riba plantanan integral, ta importante pa fókus riba un variedad di kumindanan, incluyendo fruta, bèrdura, granonan completo, leguminosanan, frutanan seku i simiya. Evitá kumindanan prosesá ku hopi suku agregá mas ku ta posibel i trata di kushiná mayoria di bo proprio kumindanan na kas.

Konkluyendo, un dieet basá riba plantanan integral por ta beneficioso pa salú en general i por yuda redusí e riesgo di malesanan króniko manera malesanan di kurasón, diabetes i kánser.

The Whole Food Plant-based Diet: The Key to Reducing Risk of Heart Disease and Longevity

A whole food plant-based diet is a diet that primarily consists of whole, unrefined, minimally processed plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. This type of diet has been shown to be beneficial for overall health and has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and cancer.

One of the key components of a whole food plant-based diet is the consumption of whole plant foods. Whole plant foods are foods that have not been processed or refined and retain all of their natural nutrients, fibers and phytochemicals, which are beneficial for our health. Whole plant foods are a rich source of antioxidants, vitamins, minerals, and fibers, which can help to lower the risk of chronic diseases and improve overall health.

Eating a whole food plant-based diet has been found to be beneficial for heart health in particular. Studies have shown that plant-based diets, and particularly whole food plant-based diets, can help to lower the risk of cardiovascular disease and reduce the risk of mortality. Plant-based diets are low in saturated fats and cholesterol, which are known to contribute to the development of heart disease. They are also high in antioxidants, fibers, and phytochemicals, which have been found to have a protective effect against heart disease.

A whole food plant-based diet can also be helpful in weight management. Whole plant foods are typically low in calories, high in fiber and satiating, which can help to keep you feeling full for longer periods of time. This can help with weight loss, weight management, and reducing the risk of obesity, which is a risk factor for heart disease and other chronic diseases.

It’s important to note that a whole food plant-based diet is not the same as a vegan or vegetarian diet. While both types of diets are plant-based, a whole food plant-based diet focuses on whole, unrefined, minimally processed foods, while a vegan or vegetarian diet may include processed foods, such as vegan cheese, meat alternatives or refined grains.

To maintain a healthy whole food plant-based diet, it’s important to focus on a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Avoid processed foods and added sugars as much as possible and try to cook most of your meals at home. It’s also important to pay attention to nutrient density, and make sure that you are getting enough iron, calcium, zinc, and vitamin B12, which are essential nutrients that are often lacking in plant-based diets.

In conclusion, a whole food plant-based diet can be beneficial for overall health and can help to lower the risk of chronic diseases, such as heart disease, diabetes and cancer. The importance of whole plant-based food in lowering cardiovascular diseases and mortality has been demonstrated in numerous studies. By focusing on whole, unrefined, minimally processed foods, and paying attention to nutrient density, it’s possible to maintain a healthy whole food plant-based diet.

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WRITTEN BY
Hendrik Morella
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December 2023
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