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The 3 most common phrases on the Italian sea vegetarian

Those who know me already gave to assume this post and maybe you will be asked why it was not my first speech here in the blog!
Recently I commented on a post in another blog which referred to 'be a vegetarian and so I read the comments of several people who have left me very puzzled.
Yes, I used to hear the views of most people and I know you always run the same beliefs, but to see a forty and reply to comments made me think about how you repeat the same phrases and even if it is replicated in properly to them end up appearing as a vegetarian fundamentalist and a liar. Here
a number of mistaken beliefs:

• Vegetarians have iron deficiency:

This is the phrase you hear most often, the vegetarian is considered a pale zombie that walks not dragging having way to get the iron with its power.
But I would say that in addition to being the most common statement is the most wrong: The iron is present in good concentration not only in horse steak but also in the plant kingdom, especially in green leafy vegetables and pulses.
exist in nature two forms of iron : That heme and that nonheme .
The heme iron is present as a constituent in 'hemoglobin, accounting for approximately 40% of the iron contained in meat and fish is easily absorbed.
The non-heme iron is present in plants and in the rate of 60% of the iron in meat and fish, its absorption is more difficult than the heme, and calcium and tannins (contained in red wine, coffee and tea ) inhibit its absorption.
Then you say is true, a vegetarian will necessarily lack of iron!
But it is not.
First uses a lot of veg foods that contain un' abbondante quantità di ferro, inoltre l'assorbimento di questo elemento è incentivato dalla vitamina C (presente in verdure e frutta; in gran quantità nei peperoni e nel prezzemolo) che lo amplifica fino a 6 volte.
Quindi si avrà una corretta quantità di ferro durante il pasto se non maggiore rispetto all'assorbimento del ferro eme.

Alimenti a confronto :
(mg di ferro per 100 grammi di prodotto)

Fagioli borlotti, cannellino; lenticchie: 9.0-8.0
Soia, ceci, anacardi: 6.9-6.0
Muesli, fave, cioccolato fondente: 5.6-5.0
Piselli, grano saraceno: 4.5-4.0
Horsemeat: 3.9
olives, roasted peanuts, millet, nuts, raisins: 3.5-3.3
Lamb: 3.2
Almonds, parboiled rice, spinach: 3.0-2.9
nuts, wholemeal bread, corn: 2.7-2.4
Pork, chicken :1.9-1 .6

nutritional table Source: National Research Institute for Food and Nutrition ( INRAN)

• Vegetarians and especially vegan proteins do not acquire:

What are proteins? What are they?
proteins are polypeptides with a more elaborate constitution, said they are simply a set of amino acids linked together by a bond called a peptide.
They have several functions: transporters, enzymes, essential constituents of cells and a thousand other roles are all well known.
There is plenty of protein but the base there are 20 amino acids that come in different sequences produce different structures.
The 20 amino acids can be classified into essential and nonessential, they have to be introduced with the diet because our body can not synthesize them.
These amino acids are present in animal proteins than in plants.
animal protein, however, contain all the amino acids in large amounts while the plant may be deficient in a specific amino acid but contain them all.
This implies that we should only follow a complete feed because if cereals and dried fruits are deficient in lysine, the legumes contain large amounts on the contrary plenty of grains and dried fruits contain sulfur amino acids in quantities limited pulses.
One of the comments on that blog claimed that one can not be vegetarian because the tryptophan is contained only in the flesh! EH?! Apart from that this amino acid is contained in virtually all foods except fats and oils, is present in large quantities in dried fruit and vegetables and do some examples: almonds contain 394 mg per 100 g the chest 359 chicken, the cheese 320, the 318 peanuts, cashews 's like beef 240, the yolk ' 237 eggs, the beans as dried chickpeas dried beans and 224 ... ( source of values: INRAN)

• A vegetarian can not play sports at a competitive level

Of course, being a vegetarian zombie pale as could never play sports without burst?!
An athlete (who is vegetarian or omnivorous) practicing a 'vigorous physical activity needs to meet high energy needs, renew and expand the muscle tissue and rehydrate the body.
I carbohydrates are essential to bring energy to the sport while serving protein per il turnover dei tessuti.
Quindi cereali integrali, legumi e verdure danno all' organismo i carboidrati complessi e le proteine necessarie.
Qualcuno dice che un veg non potrà mai avere la stessa massa muscolare di chi utilizza carne e derivati animali ma è stato studiato che le proteine della soia possono essere paragonate a quelle del latte per l' aumento della massa magra.
Ci sono stati anche veg alle olimpiadi o alle grandi competizioni sportive: Mose s , Lewis e molti altri.
Carl Lewis ebbe una grande importanza per quasi un ventennio per quanto riguarda la velocità e il salto in lungo, divenne vegan nel 1990 e dopo quella data continuò a vincere ori e argenti. é also a former world record of 100 meters with a time of 9''86.
So why continue undeterred to say that if an athlete becomes vegetarian chose to retire?

These are statements that 90% of those cries as he hears the word "vegetarian . But when the word "vegan " beliefs increase even more, but I'll talk soon.