Erilaiset kasvisruokavaliot

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Erilaiset kasvisruokavaliot

Tänä päivänä tietoa saa helpommin kuin koskaan ennen ja tieto leviää myös huomattavasti nopeammin laajallekin alueelle internetin kautta. Uutta tietoa terveydestä, ravinnosta ja ympäristöstä saadaan jatkuvalla syötöllä ja tämä on osaltaan vaikuttanut siihen, että yhä useampi noudattaa erikoisruokavalioita. Esimerkiksi aiemmin pääosin keliakiaa sairastavat noudattivat gluteenitonta ruokavaliota allergiasyistä, mutta nykyään monet ei-allergisetkin syövät gluteenitonta ruokaa muun muassa terveyssyistä.

Myös kasvisruokavalioiden kasvava suosio näkyy konkreettisesti kaupoissa, sillä tarjolla on entistä enemmän vegetaristeille ja vegaaneille suunnattuja tuotteita. Yleisimpiä kasvisruokavalioita ovat laktovegetaarinen, lakto-ovovegetaarinen, pescovegetaarinen ja vegaaninen ruokavalio. Miten ne eroavat toisistaan? Ohessa esitellään erilaisten kasvisruokavalioiden eroavaisuuksia.

Laktovegetaarinen- ja lakto-ovovegetaarinen ruokavalio

Näiden ruokavalioiden nimet antavat jo hieman viitettä siitä, mitä ne pitävät sisällään. Laktovegetaarinen ruokavalio on kasvisruokavalioista yleisin, eli ns. ”perinteinen kasvisruokavalio”. Ruokavaliossa koostuu kasvikunnan tuotteista, joiden ohella käytetään myös maitotuotteita. Siten ruokavalio eroaa esimerkiksi vegaanin ruokavaliosta. Lakto-ovovegetaarisessa ruokavaliossa kasvikunnan ja maitotuotteiden lisäksi käytetään myös kananmunaa. Ravintoaineiden saannin osalta nämä kaksi ruokavaliota ovat hyvin samankaltaisia. Ruokavaliota kootessa on hyvä kiinnittää huomiota maitotuotteiden laatuun, sillä esimerkiksi runsaasti rasvaisia juustoja syövä saa paljon tyydyttämättömiä rasvahappoja, eli ns. ”kovia rasvoja”. Nykyisten ravitsemussuositusten mukaisesti ruokavaliossa olisi hyvä suosia pehmeitä, kasvisperäisiä rasvoja.

Pescovegetaarinen ruokavalio

Mikäli et halua luopua täysin eläinkunnan tuotteista, voi pescovegetaarinen ruokavalio olla sinua varten. Pescovegetaristin ruokavalio koostuu kasvikunnan tuotteiden lisäksi kananmunista, maitotuotteista ja kalasta. Suomalaisten ravitsemussuositusten mukaan kalaa tulisi nauttia kaksi kertaa viikossa, sillä kala sisältää mm. D-vitamiinia ja runsaasti aivoja ja sydäntä helliviä pehmeitä rasvahappoja. Mikäli haluat alkaa kasvissyöjäksi terveyssyistä eettisten syiden sijaan, tämä kasvisruokavalio on todennäköisesti yksi terveellisimmistä.

Vegaaninen ruokavalio

Tämä ruokavalio ei sisällä lainkaan eläinkunnasta peräisin olevia tuotteita, kuten lihaa, munia, kalaa, maitotuotteita tai niiden johdannaisia. Monelle vegaaniksi ryhtyminen on eettinen valinta ja se ulottuukin tyypillisesti ruokavaliota laajemmalle alueelle. Vegaanit eivät esimerkiksi käytä vaatteita, jotka on valmistettu eläinperäisestä materiaalista, kuten nahkasta.

Oikein rakennettuna vegaaninen ruokavalio on terveellinen, sillä se sisältää runsaasti antioksidantteja, kuituja ja vitamiineja eikä lainkaan pahalaatuista kolesterolia. Usein esitetään kysymyksiä mm. koskien riittävää proteiinin saantia, mutta vegaanikin onnistuu täyttämään proteiinitarpeen syömällä riittävästi kasviksia, palkokasveja ja viljatuotteita. Yleisimmät puutokset ruokavaliossa koskevat B12-vitamiinia, jota saa ainoastaan eläinkunnan tuotteista. Joihinkin vegaanisiin tuotteisiin lisätään nykyään B12-vitamiinia, mutta toisinaan erillinen vitamiinilisä voi olla tarpeen.

Terveellinen aamupalakulho

Parhaimmat proteiinin lähteet vegaaneille ja kasvissyöjille

Kasvissyönnistä ja vegaanisesta ruokavaliosta aletaan olla perillä yleisesti jo suhteellisen hyvin ja ihmiset tietävät, että lihatuotteet eivät ole ainoa proteiinin lähde, eikä vegaaninen ruokavalio muodostu vain kurkusta ja porkkanasta. Monia vegaaniksi tai kasvissyöjäksi ryhtyvää kuitenkin mietityttää aluksi se, miten ruokavaliosta saa sellaisen, että ihmiskeholle välttämättömiä ruoka-aineita saa tarpeeksi päivittäin. Proteiini on yksi tärkeimmistä ravintoaineista joita tarvitsemme päivittäin ja sitä saa myös monista kasviksista. Kasvissyöjän täytyy kuitenkin varmistaa se, että erilaisia kasviproteiini lähteitä on tarpeeksi ja niitä täytyy yhdistellä enemmän kuin sekasyöjän kohdalla, sillä keho hyödyntää kasvikunnan proteiineja heikommin kuin lihasta saatavia proteiineja.

Kasvissyöjät, jotka syövät myös maitotuotteita ja munia, saavat kaikki tarvittavat proteiinit niistä. Vegaaneiden kannattaa taas yhdistää proteiininlähteitä muun muassa seuraavasti:

  • palkokasvit + vilja
  • palkokasvit + siemet/pähkinät
  • vilja + siemenet/pähkinät

Palkokasveista hyviä vaihtoehtoja ovat muun muassa linssit, pavut ja herneet. Viljoista taas kannattaa valkata vehnä, kaura, maissi, riisi, ohra ja durra. Erilaisia pähkinöitä löytyy kaupan hyllyltä valtavasti ja niistä voi valita lautaselle esimerkiksi hasselpähkinöitä, saksanpähkinöitä, pistaasipähkinöitä, Macadamia-pähkinöitä, pekanpähkinöitä, parapähkinöitä ja maneteleita. Myös siementen valikoima on laaja: seesamin siemenet, kurpitsansiement, pellavansiement, auringonkukansiement, kvinoa, hampunsiemenet, chia-siemenet ja granaattiomenan siemenet ovat maistuvia ja hyviä proteiinin lähteitä.  Siemeniä voi lisätä esimerkiksi salaatteihin, smoothieihin ja keittoihin.

Kaikki seuraavat ruoka-aineet sisältävät proteiinia ja sopivat kasvissyöjän ruokavalioon:

  • Pähkinät
  • Siemenet
  • Linssit
  • Pavut
  • Herneet
  • Täysjyvätuotteet
  • Nyhtökaura
  • Härkis
  • Tofu
  • erilaiset juustot (rasvaa 10-30%), muut maitotuotteet
  • kananmuna
  • soijarouhe

Mustikoita

Tarvitseeko kasvissyöjät ja vegaanit vitamiinivalmisteita?

Jos vegaanin ruokavalio on tarpeeksi monipuolinen, se sisältää kaikkia ihmisen tarvitsemia vitamiineja ja kivennäisaineita, lukuun ottamatta B-12 vitamiinia. B-12 vitamiinia saadaan punaisesta lihasta, joten vegaanin on turvauduttava vitamiinivalmisteeseen, tai vaihtoehtoisesti saada sitä B-12 vitaminoitujen elintarvikkeiden kautta. Sekä kasvissyöjille että vegaaneille on myös suositeltavaa syödä D-vitamiinia, tosin se on suositeltavaa myös kaikille muillekin Suomessa asuville pitkän ja pimeän talven aikana.

Joidenkin ravintoaineiden saamiseen on kasvissyöjien ja vegaanien kiinnitettävä erityistä huomiota, kun taas sekasyöjä saa ne yleensä automaattisesti eläinkunnan tuotteista. Tällaisia vitamiineja ja kivenaineita ovat muun muassa rauta, jodi, seleeni, sinkki ja riboflaviini (B2).

Seleeniä tarvitaan ravintosuositusten mukaan päivittäin 50 µg/vrk jos olet nainen ja miehille määrä taas on 60 µg/vrk. Seleeniä saa muun muassa seuraavista ruoka-aineista:

  • Parapähkinä
  • Auringonkukansiemen
  • Seesaminsiemen
  • Rousku (suolattu)
  • Täysjyväriisi
  • Valkoinen tai ruskea papu

Ribolfaviinia, eli B-2 vitamiinia täytyy saada päivittäin. Riboflaviini toimii muun muassa elimistön energia- ja rasvahappoaineenvaihdunnassa. Hyviä B-2 vitamiinin lähteitä ovat muun muassa:

  • Manteli
  • Vehnänalkio
  • Herkkusieni
  • Lehtikaali
  • Kurpitsansiemen
  • Kvinoa, siemen
  • Soijapapu
  • Herne

Myös joihinkin kasvismaitoihin, kuten manteli-, kaura- ja soijamaitoon on lisätty ribolfaviinia.

Rautaa vegaani saa muun muassa täysviljatuotteista, vihreistä lehtivihanneksista, palkokasveista, kuivatuista hedelmistä, siemenistä ja pähkinöistä. Raudan puutteen pelko on siis usein turhaa vegaaniruokavaliossa. Nämä kaikki ruoka-aineet sisältävät rautaa:

  • Vehnälese
  • Kurpitsansiemen
  • Hampunsiemen
  • Soijarouhe, vaalea tai tumma
  • Linssi
  • Ruislese
  • Vehnänalkio
  • Seesaminsiemen, kuorineen
  • Kauralese
  • Pellavansiemen
  • Cashewpähkinä
  • Pinjansiemen
  • Kikherne
  • Tofu
  • Pavut
  • Manteli
  • Herne

Elintarvikkeiden ravintoainemääristä löytyy tietoa Terveyden ja hyvinvoinnin laitoksen Fineli-tietokannasta. Kyseisellä sivustolla voi helposti laskea esimerkiksi yhden aterian tai koko päivän ravintoaineiden saannin, joten tähän ilmaiseen palveluun kannattaa ehdottomasti tutustua.

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