Vegan Lifestyle - Vegetarianism is becoming a popular healthy lifestyle which many people are following these days. However, some people (including myself) still don't really understand the difference between vegan and vegetarian. Today I learned a lot, what is vegan and what is vegetarian. I think both of them are the same, only the different terms are called. It turns out that there are parts that distinguish the two terms. Let's together ... We learn.
My Story About Vegetarians in Taiwan
Taiwan has the largest percentage of vegetarian population in Asia, reaching ± 12%. Cultural backgrounds such as Hakka, Hokkien and Buddhism, which advocate becoming vegetarian. As well as a campaign supported by the local government, namely "one day vegetarian every week".
I live in Taiwan almost 7 years. Many adherents to a vegetarian lifestyle here because the majority of the population is Buddhist. Vegetarian restaurants are also very easy to find. I never thought that vegetarian food would be delicious than non-vegetarian food and its many varieties. Previously I only thought that vegetarian food was boring, only dealing with vegetable to vegetable, green and green again, it turned out that my expectations were wrong. I love the lifestyle that is practiced by vegetarians in Taiwan, not only limited to different foods from non-vegetarians but also their daily life. The life of a vegetarian here has an impact on how to protect nature and the environment too. Starting from a simple lifestyle, applying the principle of survival, how to behave towards waste, behaving towards energy sources & natural resources, being friendly towards others, helping each other, loving behavior towards animals, and many other positive things. They apply the Da-Ai principle or great love to everything in nature. If you know about the Great Tzu-Chi Foundation then that is what the vegetarian life here illustrates. Tzu-Chi is very well known everywhere in the world, a humanitarian institution that helps a lot regardless of race and religion, teaches a vegetarian lifestyle, loves and cares for nature, the principle of survival, applies the 3R in behaving towards waste, teaches energy-saving lifestyle, etc.
Vegetarians in Taiwan do not consume preparations containing onions (garlic, onions, shallots, leeks, chives, etc.). But they consume eggs and also dairy products from milk, cheese, yogurt, etc. New knowledge to me, it turns out that the pattern is inversely related to vegan adherents. As Muslims we are not allowed to eat processed meat without a Halal label (something that is permissible and good to eat according to Islamic religious rules). So the existence of a vegetarian life in Taiwan is a distinct advantage for those of us who are Muslims to continue to get food without feeling anxious. Indirectly, I adopted a vegetarian lifestyle while living in Taiwan. My brief story about vegetarianism in Taiwan.
Understanding Vegan - Vegetarian
VEGETARIAN
I am one of those who fail to understand these two terms, and maybe you too. That's why I write about the difference between the two, so that everyone knows that the two terms are different.
In general understanding, vegan and vegetarianism are lifestyle regulating diet through the type of consumption that enters the body. The Vegetarian Society does not eat products and also processed products derived from beef, pork, chicken, fish, shellfish, shrimp, etc. But some still consume animal products that are obtained without killing the animal, such as eggs, honey, milk, cheese, yogurt, etc.
The following are groups of vegetarians based on the food consumed, including:
• Lacto Vegetarian, a group of vegetarians who still consume milk and its processed products, but do not consume eggs and meat.
• Lacto Ovo Vegetarian, a group of vegetarians who do not consume meat, but still consume eggs and milk and their processed products.
• Ovo Vegetarian, a vegetarian group that avoids all animal products but still consumes eggs.
VEGAN
Vegan can be defined by a vegetarian group that is very strict in what is allowed and not for consumption. A lifestyle that avoids all forms of cruelty or exploitation to animals as much as possible. Only consume grown foods, vegetables, fruits, nuts, seeds.
Vegans not only avoid eating meat but avoid all animal products including by-products such as milk, eggs, gelatin, honey, carmine, whey, albumin, pepsin, shellac, casein, and some forms of vitamin D3.
Vegetarians - Vegans are considered to be compatible with various stages of life, with a record of good management to regulate diet. Beneficial for health because it requires consuming lots of fruits and vegetables.
A person who decides to become Vegan or Vegetarian in general to respect rights hanimals for life, environmental sustainability and for health. The Vegan lifestyle is rich in fiber, magnesium, folic acid, iron, vitamin C, vitamin E, phytochemicals from plants.
Then how can a vegan get adequate intake such as calories, calcium, fat, Omega 3, vitamin D, vitamin B12, and other nutrients that are found in many animals?
• To replace protein sources such as those found in chicken, meat or fish, it can be replaced by consuming nuts, tempeh, tofu, peanut butter, kidney beans and other products made from nuts.
• To replace the source of iron which is abundant in red meat, can be replaced by eating lots of vegetables and fruits that contain iron and vitamin C to help iron absorption.
• Vitamin B12 is very important for the body and is found in many animals, because vitamin B12 deficiency can cause anemia. The way to replace it is to eat vegetables or fruit that are rich in iron and also take vitamin B12 supplements.
• For the intake of fat commonly found in animal milk, it can be replaced by consuming soy milk, brown rice milk, almond milk, etc.
• Sources of calcium, protein, potassium, vitamin D, vitamin K, magnesium are very important for bone health, both of which are found in abundance in animal sources. If both are not sufficient it can result in bone loss, or loss of bone density. To meet the substances that are useful for bones can be replaced with bok coy, kale leaves, almonds, soybeans, broccoli, cabbage, and other green vegetables as well as fruits.
Expert's Recommendation for Daily RDA
Experts' recommendations for vegan food to meet the Recommended Daily Allowance (RDA) include:
• 6 servings of whole grains, can be obtained from bread or cereal.
• 5 servings of nuts, such as peanut butter, tempeh, tofu, green beans, almonds, etc.
• 4 servings of vegetables
• 2 servings of fruit
• 2 servings of healthy fats, avocado, sesame oil, olive oil, coconut milk, etc.
• Inadequate fluid needs by consuming 8 glasses of water every day
Vegan - Vegetarian health benefits
Living a Vegan or Vegetarian lifestyle is everyone's choice. Based on research by the University Hospital Ghent Department of Paediatrics in Belgium in 2011, a vegetarian diet is a good way to reduce the risk of common diseases. Here are the benefits that our bodies can get from the Vegan lifestyle, such as:
• Helps to maintain an ideal body weight, with abundant fiber, the body's metabolic process becomes stable, and the digestive system becomes healthier than non-vegetarians, because eating meat and fast food contains a lot of saturated fat, which makes the body excess bad fats.
• Reducing the risk of diabetes, George Washington University School of Medicine, said that a vegetarian diet makes the development of diabetes in sufferers decreased by 1.5 times.
• Reducing the risk of developing cancer, because foods with high levels of fat can trigger hormones that cause cancer. And one of the nutrients present in vegetables and fruits is a complex phytochemical that is useful for preventing cancer.
• Protects against heart disease, fruits, vegetables, nuts, and other foods that are consumed by vegans are high in fiber and antioxidants, so they can keep LDL numbers low and protect them from the risk of heart disease.
This is my article today, about the difference between Vegan and Vegetarian and the benefits of living a Vegan lifestyle. Wish useful for everyone.😉
| References |
|---|
| Vegan - Vegetarian, Differents, Benefits |
| Seberapa Sehatkah Menjadi Seorang Vegan |
| What's Vegetarian |
| Daily Needs For Vegan |
BAHASA
Vegan - Vegetarian Apakah Berbeda?
Vegan - Vegetarian menjadi gaya hidup sehat popular yang banyak diikuti oleh orang-orang akhir-akhir ini. Tetapi, sebagian orang (termasuk saya) masih belum paham betul perbedaan antara vegan dan vegetarian. Hari ini aku belajar banyak, apa itu vegan dan apa itu vegetarian. Saya berfikir keduanya adalah sama hanya beda istilah penyebutannya saja. Ternyata ada bagian yang membedakan kedua istilah tersebut. Yukk... Kita pelajari.
Cerita Saya Tentang Vegetarian di Taiwan
Taiwan memiliki persentase penduduk vegetarian terbanyak di Asia, mencapai ± 12%. Dilatarbelakangi budayanya Hakka, Hokkien dan Budha, yang menganjurkan untuk menjadi vegetarian. Serta adanya kampanye yang didukung pemerintah setempat, yakni "one day vegetarian every week".
Saya hidup di Taiwan hampir 7 tahun. Restaurant vegetarian pun sangat mudah dijumpai. Saya tidak pernah menyangka sebelumnya bahwa ternyata masakan vegetarian tidak kalah nikmat dengan masakan non vegetarian dan banyak ragamnya. Sebelumnya saya hanya berfikir bahwa makanan vegetarian itu membosankan hanya berkutat dari sayur ke sayur, warna hijau dan hijau lagi, ternyata ekspetasi saya salah besar. Saya suka gaya hidup yang dilakoni oleh penganut vegetarian di Taiwan, bukan hanya terbatas pada makanan yang berbeda dengan non vegetarian tapi juga keseharian hidup mereka. Kehidupan penganut vegetarian disini berimbas pada perilaku bagaimana menjaga alam dan lingkungan juga. Mulai gaya hidup sederhana, menerapkan prinsip keberlangsungan hidup, bagaimana berperilaku terhadap sampah, berperilaku terhadap sumber energi & sumber daya alam, sikap ramah terhadap sesama, saling membantu, perilaku kasih terhadap hewan, dan banyak hal positif lainnya. Mereka menerapkan prinsip Da-Ai atau cinta yang besar untuk apapun yang ada di alam ini. Jika kalian mengetahui tentang Yayasan Besar Tzu-Chi maka itulah yang tergambar dari kehidupan vegetarian disini. Tzu-Chi sangat terkenal dimanapun didunia ini, lembaga kemanusian yang banyak membantu tanpa memandang ras dan agama, mengajarkan pola hidup vegetarian, mencintai dan menjaga alam, prinsip keberlangsungan hidup, menerapkan 3R dalam berperilaku terhadap sampah, mengajarkan pola hidup hemat energi, dll.
Penganut Vegetarian di Taiwan tidak mengkonsumsi olahan yang mengandung jenis bawang-bawangan (bawang putih, bawang Bombay, bawang merah, daun bawang, kucai,dll). Tapi Mereka mengkonsumsi telur dan juga dairy products dari susu, keju, yogurt, dll. Pengetahuan baru bagi saya, ternyata pola itu berbanding terbalik dengan penganut vegan. Sebagai seorang Muslim kami tidak boleh memakan olahan daging tanpa ada label Halal (sesuatu yang boleh dan baik dimakan menurut aturan agama Islam). Maka keberadaan kehidupan vegetarian di Taiwan menjadi keuntungan tersendiri bagi kami yang beragama Islam untuk tetap mendapatkan makanan tanpa disertai perasaan was-was. Secara tidak langsung, saya menjadi penganut gaya hidup vegetarian selama hidup di Taiwan. Sekilas cerita saya tentang vegetarian di Taiwan.
Pengertian Vegan - Vegetarian
VEGETARIAN
Saya termasuk salah satu yang gagal paham tentang kedua istilah ini, dan mungkin kalian juga. Itulah mengapa saya menulis tentang perbedaan keduanya, agar setiap orang tahu bahwa kedua istilah tersebut berbeda.
Pengertian secara umum, vegan dan vegetarian merupakan gaya hidup mengatur pola makan melalui jenis konsumsi yang masuk dalam tubuh. Dalam Vegetarian Society tidak memakan produk dan juga produk olahan yang berasal hewan daging sapi, daging babi, ayam, ikan, kerang, udang, dll. Tetapi sebagian lagi masih mengkonsumsi produk hasil dari hewan yang didapatkan tanpa membunuh hewan tersebut seperti telur, madu, Susu, keju, Yogurt, dll.
Berikut adalah kelompok vegetarian berdasarkan makanan yang dikonsumsi, antara lain:
• Lacto Vegetarian, kelompok vegetarian yang masih mengkonsumsi susu dan produk olahannya, tapi tidak mengkonsumsi telur dan daging.
• Lacto Ovo Vegetarian, kelompok vegetarian yang tidak mengkonsumsi daging, tapi masih mengkonsumsi telur dan susu serta produk olahannya.
• Ovo Vegetarian, kelompok vegetarian yang menghindari semua produk dari hewan tapi masih mengkonsumsi telur.
VEGAN
Vegan bisa didefinisikan dengan kelompok Vegetarian yang sangat ketat dalam apa yang boleh dan tidak boleh untuk dikonsumsi. Gaya hidup yang sebisa mungkin menghindari semua bentuk kekejaman atau eksploitasi pada hewan. Hanya mengkonsumsi makanan yang ditanam, sayur-sayuran, buah-buahan, kacang-kacangan, biji-bijian.
Penganut vegan tidak hanya menghindari untuk mengkonsumsi daging tapi menghindari semua hasil dari hewan termasuk produk turunannya seperti susu, telur, gelatin, madu, carmine, whey, albumin, pepsin, lak, kasein, dan beberapa bentuk vitamin D3.
Penganut Vegetarian - Vegan dianggap sebagai yang sesuai dengan berbagai tahapan kehidupan, dengan catatan management yang baik untuk mengatur pola makan. Bermanfaat bagi kesehatan karena mengharuskan untuk mengkonsumsi banyak buah-buahan dan sayur-sayuran.
Seseorang yang memutuskan menjadi Vegan atau Vegetarian pada umumnya untuk menghormati hak hewan untuk hidup, keberlangsungan lingkungan dan untuk kesehatan. Pola hidup Vegan kaya akan asupan serat, magnesium, asam folat, zat besi, vitamin C, vitamin E, zat-zat Fitokimia dari tumbuhan. Lalu bagaimana seorang vegan mendapatkan kecukupan asupan seperti kalori, kalsium, lemak, Omega 3, vitamin D, vitamin B12, dan nutrisi lain yang banyak terdapat pada hewan?
• Untuk mengganti sumber protein seperti terdapat pada ayam, daging atau ikan, bisa digantikan dengan mengkonsumsi kacang-kacangan, tempeh, tofu, selai kacang, kacang merah dan produk lainnya yang terbuat dari kacang-kacangan.
• Untuk mengganti sumber zat besi yang banyak terdapat pada daging merah, bisa digantikan dengan mengkonsumsi banyak sayur dan buah yang mengandung zat besi dan vitamin C untuk membantu penyerapan zat besi.
• Vitamin B12 sangat penting bagi tubuh dan banyak terdapat pada hewan, karena kekurangan vitamin B12 bisa menyebabkan Anemia. Cara menggantinya adalah makan sayur atau buah yang kaya dengan zat besi dan juga mengkonsumsi supplement vitamin B12.
• Untuk asupan lemak yang biasa terdapat pada susu hewani, bisa digantikan dengan mengkonsumsi susu kedelai.
• Sumber Kalsium, protein, Kalium, vitamin D, vitamin K, magnesium sangat penting bagi kesehatan tulang, keduanya ditemukan berlimpah pada sumber hewani. Jika keduanya tidak tercukupi bisa mengakibatkan keropos tulang, atau hilangnya kepadatan tulang. Untuk memenuhi zat-zat yang berguna bagi tulang bisa digantikan dengan bok coy, daun kale, kacang almond, kedelai, brokoli, kubis, dan sayuran hijau lainnya juga buah-buahan.
Rekomendasi Ahli untuk AKG Harian
Rekomendasi para ahli untuk makanan penganut Vegan guna memenuhi angka kecukupan gizi (AKG) harian, antara lain:
• 6 porsi biji-bijian, bisa didapatkan dari roti ataupun sereal.
• 5 porsi kacang-kacangan, seperti selai kacang, tempeh, tofu, buncis, almond, dll.
• 4 porsi sayuran
• 2 porsi buah
• 2 porsi lemak yang sehat, alpukat, minyak wijen, minyak zaitun, santan kelapa, dll.
• Cukupi kebutuhan cairan dengan konsumsi 8 gelas air setiap hari
Manfaat Vegan - Vegetarian bagi kesehatan
Menjalani pola hidup Vegan atau Vegetarian adalah pilihan setiap orang. Berdasar penelitian University Hospital Ghent Department of Paediatrics di Belgia pada tahun 2011, pola makan vegetarian adalah cara yang baik untuk mengurangi resiko terkena penyakit secara umum. Berikut adalah manfaat yang bisa tubuh kita dapatkan dari pola hidup Vegan, yaitu:
• Membantu berat badan tetap ideal, dengan berlimpahnya serat maka proses metabolisme tubuh menjadi stabil, dan sistem pencernaan pun menjadi lebih sehat dibandingkan non vegetarian, karena memakan daging dan makanan cepat saji banyak mengandung lemak jenuh sehingga membuat tubuh kelebihan lemak jahat.
• Memperkecil resiko diabetes, George Washington University School of Medicine, mengatakan bahwa pola makan vegetarian membuat perkembangan diabetes pada penderitanya menurun hingga 1.5 kali.
• Mengurangi resiko terkena kanker, karena makanan dengan kadar lemak yang tinggi dapat memicu kerja hormon yang menyebabkan kanker. Dan Salah satu kandungan zat gizi yang ada dalam sayuran dan buah-buahan adalah fitokimia kompleks yang berguna untuk mencegah kanker.
• Melindungi dari penyakit jantung, buah, sayuran, kacang-kacangan, dan makanan lain yang dikonsumsi vegan tinggi akan serat dan juga antioksidan, sehingga bisa menjaga rendahnya angka LDL dan melindunginya dari resiko penyakit jantung.
Demikian artikel saya kali ini, tentang perbedaan Vegan - Vegetarian hingga manfaat menjalani gaya hidup Vegetarian.
References
All the pictures are free used from freesite & editing by myself
I haven't read your post completely, but I realized that vegetarian food is talking, vegetarian food does not have good fat for the body. Of course, I do not eat much!🍅🍆🥒🥕🌽🌶
But fat is important also for the body, and vegan can get good fat from the seeds or beans. Thank so much for your kindness words
Good post @dwiitavita - and an important one, since in SOOOO many parts of the world the differences are NOT understood. Please, next time, could you use quotation marks for the text you have borrowed from elsewhere and clearly state the source? Hive places a very high value on originality and referencing all source materials.
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Thank you for the support @naturalmedicine.. I am so sorry if I left about the completed source, but I have included a reference to the source of the article at the bottom. Thank you 😊
What interesting information, very complete ...
Thank you so much for the support ❤️
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