Vegetarianism ndi mndandanda wa machitidwe akale komanso odziwika bwino a zakudya zina. Koma ngati munthu wamkulu angayese kuyesa thupi lake, ndiye kuti zamasamba muunyamata zingakhale zoopsa.
Zamasamba zovuta kulamulira (komanso mawonekedwe owala) komanso thanzi la mwanayo lingayambe kuvulaza, popeza kuti mbeuyo silingakhale ndi zigawo zofunika kwambiri pa chitukuko ndi kukula kwa mwanayo. Tiyeni tiyang'ane zomwe zigawo zikusowa.
Mapuloteni a nyama, omwe amagazidwe ndi amino acid akudzaza. Ndipo mapuloteni amadziwika kuti ndiwo maziko enieni a thupi. Kamodzi m'thupi, mapuloteni amagawanika kukhala amino acid. Pali mapuloteni okwana 20 okha, asanu ndi atatu omwe sangathe kuwongolera. Mu thupi, mapulotini asanu ndi awiriwa sanapangidwe, amabwera kokha ndi mkaka, mkaka, nsomba, nyama, mazira. Mu zakudya za mwana, zakudya zomwe zili ndi mapuloteni apamwamba ziyenera kupezeka tsiku ndi tsiku, chifukwa thupi la ana likukula limangopanganso zinyumba.
Mapuloteni apamwamba kwambiri amakhala ndi zomera zowonongeka (mu soya, nyemba). Zakudya za nyama zili ndi chitsulo mosavuta. Chifukwa cha zamoyo zowonjezereka, chitsulo chimathandiza kwambiri, chifukwa chimathandiza kupanga mapangidwe a hemoglobin, zimakhudza hemopoiesis, zimapuma kupuma, kupanga mapangidwe ena a mavitamini, mmaganizo a chitetezo cha mthupi. Mbewu za tirigu zimakhala ndi phytic asidi, yomwe, pamodzi ndi chitsulo, imapanga siruble sungunule, yomwe imachepetsanso kugunda kwa chitsulo.
Kuperewera kwa vitamini B12 kumapangitsa kuchepa kwa njira zamagetsi, kuphatikizapo kusinthanitsa mafuta ndi zakudya, kukula kwa magazi. Vitamini B12 imapezeka mu nyama, mkaka, nsomba, chiwindi cha ng'ombe, tchizi, mumagulu a m'nyanja.
Vitamini D imaphatikizapo kukula kwa mafupa, kotero kusowa kwake kumayambitsa kukula kwa ziphuphu, komanso kuwonongeka kwa phosphorous-calcium metabolism, yomwe imasintha mawonekedwe a mafupa ndi kuchepetsa mafupa. Kufunika kwa ubwana mu vitamini ichi kumakhutitsidwa makamaka chifukwa cha mapangidwe a khungu lomwe limakhala ndi mazira a ultraviolet komanso kudya ndi mankhwala. Vitamini D imapezeka mu chiwindi cha cod, mafuta a nsomba, batala, mazira, mkaka, muzinthu zamasamba palibe pafupifupi.
Kuperewera kwa zinki kumachokera ku umphumphu wa tsitsi ndi khungu, zilonda zosiyanasiyana za mucous membrane ndi khungu zimakula (kumeta, dermatitis). Zinc zimagwira ntchito muzithunzi zamakono, mu njira ya hematopoiesis, ili mu hormone insulin, yomwe ikuphatikizidwa mu kapangidwe kabakiteriya kamadzimadzi. Mafuta ambiri a zinc ali mu chiwindi cha ng'ombe.
Vitamini B2 imakhudzidwa ndi kuchepa kwa mafuta, mapuloteni ndi zakudya, potero zimachepetsa njira zamagetsi m'thupi.
Riboflavin ndi kofunika kuti apangidwe ma antibodies ndi kupanga maselo ofiira a magazi. Izi ndizofunikira kuti kukula ndi kupuma kwa maselo, komabe kumathandiza kusintha ziwalo za masomphenya. Riboflavin imapezeka mu zinthu monga: mkaka, mazira, chiwindi cha ng'ombe, nsomba, tchizi.
Chifukwa cha kusowa kwa masomphenya a vitamini A akhoza kuwonongeka ndi mdima (usiku wakhungu), misomali imakhala yowuma ndi yowopsya, pakhungu limayamba kuphulika. Vitamini A, monga mavitamini B6 ndi B12, ikukhudzidwa ndi kukula. Mavitaminiwa amawoneka kuti ali ndi liposoluble. Vitamini A ali ndi zinthu zambiri monga: kirimu, kanyumba tchizi, batala, tchizi, mafuta a chiwindi, dzira yolk ndi mafuta a nsomba. Mu thupi la munthu, vitamini A imapangidwa kuchokera ku carotene ya pigment (yomwe imapezeka mu zipatso ndi ndiwo zamasamba za mtundu wofiira), m'matumbo ndi chiwindi.
Thupi la mwanayo limasowa cholesterol, lomwe limagwiritsidwa ntchito monga zomangamanga za mahomoni ogonana ndi maselo a thupi.
Kupitilira kuchokera pamwambapa, zikhoza kuwonanso kuti zakudya zamasamba monga zakudya zopatsa thanzi sizingatheke, chifukwa sizowonjezera mavitamini ndi zakudya zomwe zili zofunika kuti mwanayo akule bwino komanso akukula.