\u00c9l\u00e8vez-vous un \u00e9l\u00e8ve v\u00e9g\u00e9tarien ou un adolescent? Craignez-vous qu\u2019ils n\u2019obtiennent pas tous les nutriments n\u00e9cessaires? Il existe des fa\u00e7ons de s\u2019assurer que votre enfant re\u00e7oit suffisamment de prot\u00e9ines, de calcium et de fer pour une croissance et une nutrition optimales.<\/p>\n
Toutes les prot\u00e9ines v\u00e9g\u00e9tales contiennent des acides amin\u00e9s essentiels. Ce sont les acides amin\u00e9s que notre corps ne peut pas produire, et qui doivent \u00eatre consomm\u00e9s au cours de la journ\u00e9e pour compl\u00e9ter notre apport en prot\u00e9ines. Alors qu\u2019on croyait autrefois que les v\u00e9g\u00e9tariens devaient consommer des \u00ab prot\u00e9ines incompl\u00e8tes \u00bb ensemble lors d\u2019un repas \u2014 comme le riz et les haricots pour le d\u00e9jeuner \u2014 nous savons maintenant que diverses prot\u00e9ines peuvent \u00eatre consomm\u00e9es au cours d\u2019une journ\u00e9e enti\u00e8re pour un profil optimal d\u2019acides amin\u00e9s. Ainsi, le riz consomm\u00e9 au d\u00e9jeuner peut encore correspondre avec les haricots consomm\u00e9s au d\u00eener.<\/p>\n
Les produits \u00e0 base de soja, comme le tofu, ainsi que les noix, les graines, les haricots et les pois sont des exemples d\u2019aliments prot\u00e9in\u00e9s \u00e0 base de plantes. Les l\u00e9gumes et les grains entiers apportent des quantit\u00e9s variables de prot\u00e9ines aux repas et aux collations, ainsi qu\u2019aux fibres alimentaires. Certains v\u00e9g\u00e9tariens peuvent choisir d\u2019inclure des \u0153ufs et des produits laitiers, comme le lait faible en gras, le yogourt et le fromage qui contiennent \u00e9galement des prot\u00e9ines.<\/p>\n
Les enfants et les adultes v\u00e9g\u00e9tariens r\u00e9pondent ou d\u00e9passent souvent leurs besoins en prot\u00e9ines. Cependant, les personnes qui sont tr\u00e8s actives ou qui ne mangent pas assez tout au long de la journ\u00e9e peuvent \u00eatre \u00e0 risque de ne pas obtenir tous les nutriments dont elles ont besoin. Beaucoup d\u2019enfants et d\u2019adolescents font bien avec un plan alimentaire qui a cinq ou six petits repas ou collations par jour. Id\u00e9alement, chacun de ces mini-repas devrait avoir une source de prot\u00e9ines, comme les haricots, le fromage, le yogourt faible en gras, les noix ou les graines.<\/p>\n
Pour les v\u00e9g\u00e9tariens qui les consomment, les produits laitiers comme le lait faible en gras et le yogourt sont souvent d\u2019excellentes sources de calcium, ce qui est n\u00e9cessaire pour un d\u00e9veloppement optimal des os. D\u2019autres options contenant du calcium comprennent les l\u00e9gumes \u00e0 feuilles vertes comme les l\u00e9gumes verts \u00e0 collier, le chou fris\u00e9, les l\u00e9gumes verts moutarde, le bok choy et le brocoli, ainsi que les aliments et boissons enrichis, comme certaines c\u00e9r\u00e9ales pour le petit d\u00e9jeuner et le lait de soja.<\/p>\n
Les aliments v\u00e9g\u00e9taux et animaux peuvent tous deux fournir du fer. Les sources v\u00e9g\u00e9tales ne sont pas toujours aussi bien absorb\u00e9es que celles provenant de sources animales, il faut donc veiller \u00e0 mettre l\u2019accent sur de bonnes sources telles que les lentilles et les haricots, les \u00e9pinards, les pains et c\u00e9r\u00e9ales enrichis en fer, le tempeh et le soja. L\u2019appariement de ces aliments avec de bonnes sources de vitamines C, comme les agrumes, les fraises, les poivrons et les tomates am\u00e9liore l\u2019absorption du fer v\u00e9g\u00e9taux.<\/p>\n
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\u00c9l\u00e8vez-vous un \u00e9l\u00e8ve v\u00e9g\u00e9tarien ou un adolescent? Craignez-vous qu\u2019ils n\u2019obtiennent pas tous les nutriments n\u00e9cessaires? 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