Yawancinmu suna tunanin masu cin ganyayyaki a matsayin mutanen da ke cin abinci na shuka, wanda ba shakka gaskiya ne. Koyaya, akwai bambance-bambance masu yawa akan wannan jigon. Misali, mai cin ganyayyaki na lacto-ovo (lacto na nufin “madara”, ovo na nufin “kwai”) ba zai ci nama ba, amma yana ba da damar kayayyakin dabbobi kamar madara, cuku, qwai, da ƙari a cikin abinci.
Akwai dalilai da yawa da yasa mutane ke ware nama daga abincin su. Wasu suna yin wannan zaɓin saboda akidar addini ko kuma wani sha'awa ta ciki. Wasu kawai suna jin cewa cin nama, tare da ɗimbin hanyoyi, ba shine hanyar da ta dace ta ci ba. Wasu kuma sun ƙi nama don kare muhalli. Bugu da ƙari, duk da haka, mutane suna zaɓar abincin da ba nama ba daga yanayin kiwon lafiya. Ba asiri ba ne cewa cin abinci mai gina jiki yana rage haɗarin cututtukan zuciya, ciwon sukari, bugun jini, da nau'in ciwon daji da yawa.
Yayin da abincin nama ya fi girma a cikin adadin kuzari da cikakken kitse, . Waɗannan ƙananan ƙwayoyin suna da fa'idodi masu yawa na kiwon lafiya, kamar lafiyar zuciya da lafiyar kwakwalwa.
Koyaya, muhawara kan waɗanne “nassosin” na cin ganyayyaki ne ke da ƙarin fa'idodi na ci gaba da gudana. Kamar yadda aka saba, kowane lamari yana da fa'ida da rashin amfaninsa.
Masu cin ganyayyaki suna da ɗanɗano ingantacciyar ƙididdiga ta jiki (BMI), cholesterol da hawan jini, yana nuna ƙarancin haɗarin cututtukan zuciya. Aƙalla bincike ɗaya ya nuna cewa . A gefe guda kuma, cin abinci na vegan na iya zama ƙarancin furotin, omega-3s, bitamin B12, zinc, da calcium. Ƙananan matakan waɗannan abubuwa suna wakiltar ƙarar yiwuwar kasusuwa masu raguwa, karaya, da matsalolin jijiyoyi tare da rashin bitamin B12 da omega-3 fatty acids. Yayin da masu cin ganyayyaki masu cin ganyayyaki na lacto-ovo ke samun bitamin B12 daga kayan dabba, ana ba da shawarar masu cin ganyayyaki su ci abinci ko alluran abubuwan shekaru da yawa bayan barin nama. Ya kamata a lura cewa wajibi ne a dauki lokaci-lokaci gwaje-gwaje kuma, bayan tuntuɓar likita, yanke shawara game da amfani da kari.
. Don haka, abincin har yanzu yana ƙunshe da sinadaran dabba - qwai da kayan kiwo. Wadanne matsaloli zasu iya kasancewa a nan? Hasali ma suna da alaka da madara fiye da kwai.
Yawancin masana abinci mai gina jiki da 'yan jarida suna gaya mana game da fa'idodin kiwon lafiya na musamman, wanda ke ba mu sinadarin calcium, yana rage haɗarin cututtukan ƙasusuwa kamar osteoporosis. A gefe guda kuma, abin da ke faruwa na osteoporosis shine . Wasu shaidu kuma sun nuna cewa yawan furotin da kiwo suna taimakawa wajen haɗarin prostate, ovarian, da cututtuka na autoimmune. Gabaɗaya, masu cin ganyayyaki suna yin ƙarin tabbaci akan matakan da yawa, duk da haka, idan aka kwatanta da masu cin ganyayyaki na lacto-ovo, sun fi dacewa da raunin B12, calcium, da zinc. Mafi kyawun shawarwarin ga waɗanda suka keɓe kayan dabba gaba ɗaya daga abinci: sami madadin bitamin B12 da alli. A matsayin zaɓi, maimakon madarar da aka saba don karin kumallo, madarar soya, wanda ya ƙunshi abubuwa biyu.