Ambiri aife timaganiza za odya zamasamba ngati anthu omwe amadya zakudya zamasamba, zomwe ndi zoona. Komabe, pali zosiyana zambiri pamutuwu. Mwachitsanzo, lacto-ovo zamasamba (lacto amatanthauza "mkaka", ovo amatanthauza "mazira") sangadye nyama, koma amalola zinthu zanyama monga mkaka, tchizi, mazira, ndi zina muzakudya.
Pali zifukwa zingapo zomwe anthu amachotsera nyama pazakudya zawo. Ena amasankha zimenezi chifukwa cha zikhulupiriro zachipembedzo kapena chikhumbo cham’kati. Ena amangoona kuti kudya nyama, yokhala ndi zina zambiri, si njira yabwino yodyera. Enanso amakana nyama pofuna kuteteza chilengedwe. Kuchulukirachulukira, komabe, anthu akusankha zakudya zopanda nyama kuchokera pazaumoyo. Si chinsinsi kuti zakudya zochokera ku zomera zimachepetsa chiopsezo cha matenda a mtima, shuga, sitiroko, ndi mitundu yambiri ya khansa.
Ngakhale kuti zakudya za nyama zimakhala ndi zopatsa mphamvu zambiri komanso mafuta a saturated, . Mamolekyu ang'onoang'onowa ali ndi ubwino wambiri wathanzi, monga thanzi la mtima ndi ubongo.
Komabe, mkangano woti "subspecies" wazamasamba uli ndi zopindulitsa zambiri ukupitilirabe. Monga momwe zimakhalira nthawi zambiri, nkhani iliyonse ili ndi ubwino ndi kuipa kwake.
Ma vegans amakonda kukhala ndi index yayikulu ya thupi (BMI), cholesterol ndi kuthamanga kwa magazi, zomwe zikuwonetsa chiopsezo chochepa cha matenda amtima. Kafukufuku wina akusonyeza kuti . Kumbali ina, zakudya zopatsa thanzi zingakhale zopanda mapuloteni, omega-3s, vitamini B12, zinki, ndi calcium. Kutsika pang'ono kwa zinthu izi kumayimira mwayi wowonjezereka wa mafupa osweka, kusweka, ndi vuto la minyewa ndi kusowa kwa vitamini B12 ndi omega-3 fatty acids. Ngakhale odya zamasamba a lacto-ovo amapeza vitamini B12 kuchokera kuzinthu zanyama, zamasamba zimalimbikitsidwa kuti zikhale zowonjezera kapena jakisoni wazinthuzo zaka zingapo atasiya nyama. Ndikoyenera kudziwa kuti ndikofunikira kuyezetsa nthawi ndi nthawi ndipo, mutakambirana ndi dokotala, mupange chisankho chokhudza kugwiritsa ntchito zowonjezera.
. Chifukwa chake, zakudya zikadali ndi zinthu zanyama - mazira ndi mkaka. Ndi mavuto ati omwe angakhalepo apa? Ndipotu n’zogwirizana kwambiri ndi mkaka kusiyana ndi mazira.
Akatswiri ambiri azakudya komanso atolankhani amatiuza za ubwino wapadera wa mkaka, womwe umatipatsa calcium, kuchepetsa chiopsezo cha matenda a mafupa monga osteoporosis. Kumbali ina, zochitika za osteoporosis ndi . Umboni wina umasonyezanso kuti kudya kwambiri mapuloteni ndi mkaka kumapangitsa kuti pakhale chiopsezo cha matenda a prostate, ovarian, ndi autoimmune. Ponseponse, zamasamba zimagwira ntchito molimbikitsa pamiyeso yambiri, komabe, poyerekeza ndi zamasamba za lacto-ovo, zimakhala zosavuta kuperewera kwa B12, calcium, ndi zinc. Malangizo abwino kwambiri kwa iwo omwe amapatulatu nyama pazakudya: pezani njira ina ya vitamini B12 ndi calcium. Monga njira, m'malo mwachizolowezi mkaka wa kadzutsa, mkaka wa soya, womwe uli ndi zinthu zonse ziwiri.