Vegetarianism iri pane urongwa hwemapapiro ekare uye anozivikanwa ezvimwe zvinonaka zvekudya. Asi kana munhu akwegura aigona kuedza muviri wake, saka zvinomera zvekudya muhuduku zvinogona kuva nengozi.
Vegetarianism muhurumende yakasimba (uye chimiro chakajeka, zvakare) hutano hwemwana hunogona kukonzera kukuvadza, sezvo mbeu yezvirimwa isina zvinhu zvinokosha zvekukura uye kukura kwemwana. Ngatitarisei pane zvikamu zvisipo.
Animal protein, iyo inonzi amino acid yakagadzirwa yakazara. Uye mapuroteni anozivikanwa kuti ndiyo nheyo yekuvaka yemuviri. Imwe muviri, mapuroteni akaparadzana kuva amino acids. Iko kune mapuroteni makumi maviri chete, 8 ayo asingasvikiki. Muviri, idzi mapuroteni haasati aumbwa, anouya chete nemishonga yemazi, mukaka, hove, nyama, mazai. Muzvokudya zvemwana, zvikafu zvinenge zvine protein yepamusoro-soro zvinofanira kuvapo zuva rega rega, nokuti muviri wevana unowedzera unongoda chivako chekuvaka.
Iproteinine yepamusoro-grade inowanikwa yakawanda inowanikwawo mumiti yakajeka (mumasybe, mahairi). Zvigadzirwa zvekudya zvine dare mufomu iri nyore. Nokuda kwemhuka inokura, iron inotamba basa guru, sezvo inobatanidzwa mukugadzirwa kwe hemoglobin, inokanganisa hemopoiesis, inobatanidzwa mukufema, pakuumbwa kwevamwe enzymes, mukugadzirisa kwemuviri wezvirwere. Muzvirimwa zvinosanganisira phytic acid, iyo, iyo inosanganiswa nesimbi, inogadzira zvisinganyunyuti sariti, iyo inoderedza kugadzika kwesimbi.
Kushaikwa kwevhitamini B12 kunotungamirira pakuderera kwezvinhu zvinoshandiswa mumagetsi, kusanganisira kushandiswa kwemafuta uye makhahydrates, kukura kwehutachiona. Vitamini B12 inogona kuwanika mumuviri, mukaka, hove, chiropa chechipfuwo, cheese, mune zvigadzirwa zvegungwa.
Vitamin D inobatanidzwa pakugadzirwa kwemasaga, saka kushayikwa kwayo kunotungamirira kukurudzirwa kwezvinyorwa, pamwe nekuparara kwephosphorus-calcium metabolism, iyo inoshandura maitiro emapfupa uye inoita kuti mapfupa ave nyore. Kudiwa kwehuduku muvhitamini iyi kunogutsikana zvikuru pamusana pekuumbwa kwaro mucheche pasi pesimba remirairo ye ultraviolet uye kudya kwayo nezvinhu. Vitamini D inogona kuwanikwa muchiropa chekodhi, mafuta ehove, mafuta, mazai, mukaka, mumiti yemichero hazvina kana.
Kushaiwa kwekinc kunotarisana nekuvimbika kwebvudzi uye ganda, zvipembenene zvakasiyana-siyana zvemukasi membrane uye ganda rinokura (baldness, dermatitis). Zinc inobatanidzwa mumashandisirwo emasvinichemical, nenzira ye hematopoiesis, inowanikwa mune hormone insulin, iyo inobatanidzwa mumakinhydrate metabolism. Nhamba yakawanda yezinc inowanikwa muropa rechiropa.
Vitamini B2 inobatanidzwa mune metabolism yemafuta, mapuroteni nemahydrohydrates, zvichiita kuti kuwedzerwa kwehutachiona huve mumuviri.
Riboflavin inofanirwa pakuumbwa kwezvirwere zvekare uye kuumbwa kwemasero matsvuku eropa. Iyi microelement inofanirwawo kukura nekufuridzirwa kwemasero, asi inobatsira kuvandudza humwe nhengo dzemaonero. Riboflavin inowanikwa mune zvigadzirwa zvakadai se: mukaka, mazai, chiropa chechipfuwo, hove, cheeses.
Nokuda kwekushaiwa kwechiratidzo chevhitamisi inogona kuipa nerima (hupofu hweusiku), misumari inowoma uye inoputika, kupesana kunoitika paganda (inotanga kupera uye kuputika). Vitamini A, yakafanana nemavithamini B6 neB12, inobatanidzwa mukukura. Iyi vitamini inonzi iposolububle. Vitamini A yakafuma mune zvigadzirwa zvakadai se: cream, cottage cheese, mafuta, cheese, mafuta echiropa, egg yolk uye hove mafuta. Muviri womunhu, vitamini A inoumbwa kubva ku carotene yemurimi we pigment (inowanikwa mumichero nemiriwo yekundu-ruvara rwevaravara), mumatumbo emukati uye chiropa.
Muviri womwana unoda cholesterol, iyo inoshanda sechinhu chekuvakira mahomoni ezvepabonde uye masero emuviri.
Kufambira mberi kubva pamusoro apa, zvinogona kuonekwa kuti zvinomera zvekudya sehuwandu hwezvokudya zvevana hazvigoni kutaridzirwa, sezvo zvisingakwanisi mavitamini uye michina inokosha pakuzadza kwakakwana nekukura kwemwana.