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Chakudya cha moyo Wonse - Amaranth African Spinich

Amaranth  amakula padziko lonse lapansi m'malo otentha komanso otentha. Mitundu ingapo ya amaranth yomwe imabzalidwa ndi masamba kapena njere.

Ubwino Waumoyo wa Amaranth Greens

Masamba a Amaratnh ndi nyumba yosungiramo zinthu zambiri

za phytonutrients, antioxidants, minerals ndi mavitamini zomwe

zimathandizira kwambiri ku thanzi ndi thanzi.

Zobiriwira zake zimangokhala ndi ma calories 23 pa 100g. Masamba a Amaranth ali ndi mafuta ochepa okha ndipo alibe cholesterol.

Masamba ndi tsinde zimakhala ndi ulusi wambiri wosungunuka komanso wosasungunuka.

Pachifukwa chomwechi, masamba obiriwira obiriwira kuphatikiza amaranth nthawi zambiri amalimbikitsidwa ndi akatswiri azakudya pamapulogalamu owongolera cholesterol ndi kuchepetsa thupi.

100 g yatsopano ya masamba amaranth imakhala ndi 29% DRI ya iron. Iron ndi chinthu chofunikira kwambiri chomwe chimafunikira m'thupi la munthu popanga maselo ofiira a m'magazi (RBC's) komanso ngati co-factor for the oxidation-reduction enzyme, cytochrome oxidase panthawi ya metabolism yama cell. Masamba atsopano a amaranth ndi amodzi mwa magwero olemera kwambiri a vitamini-C. 100 g ya masamba atsopano amanyamula 43.3 mg kapena 70% ya madyedwe ovomerezeka tsiku lililonse a vitaminiyi. Vitamini C ndi antioxidant wamphamvu yosungunuka m'madzi yomwe imagwira ntchito yofunika kwambiri pakuchiritsa mabala ndikuthandizira kulimbana ndi matenda a virus.

Amaranth ili ndi mavitamini angapo ofunikira oteteza antioxidant monga vitamini-A (2917 IU kapena kupitirira 97% ya milingo yovomerezeka tsiku lililonse pa 100 g) ndi flavonoid polyphenolic antioxidants monga lutein, zeaxanthin, ndi ß-carotene. Pamodzi, mankhwalawa amathandizira kukhala ngati zoteteza ku ma radicals aulere opangidwa ndi okosijeni ndi mitundu ya okosijeni (ROS), ndipo potero amathandizira kuchiritsa kukalamba komanso matenda osiyanasiyana.

Kuonjezera apo, vitamini-A ndiyofunikira kuti mukhale ndi thanzi labwino mucosa ndi khungu, ndipo ndizofunikira kwambiri pa thanzi la maso (maso). Kudya masamba achilengedwe ndi zipatso zokhala ndi vitamini A ndi flavonoids zimadziwikanso kuti zimathandiza kuti thupi liziteteza ku khansa ya m'mapapo ndi m'kamwa.

Masamba a Amaranth mwina amakhala ndi vitamini K wambiri kuposa masamba onse obiriwira. 100 g ya masamba atsopano amapereka 1140 µg kapena 950% ya zofunikira za tsiku ndi tsiku za vitamini-K. Vitamini-K imathandiza kwambiri kulimbikitsa fupa la mafupa mwa kulimbikitsa osteoblastic m'maselo a mafupa. Kuphatikiza apo, ilinso ndi gawo lokhazikika kwa odwala omwe ali ndi matenda a Alzheimer's pochepetsa kuwonongeka kwa neuronal muubongo.

Amaranth greens alinso ndi kuchuluka kwa mavitamini a B-complex monga folates, vitamin-B6 (pyridoxine), riboflavin, thiamin (vitamini B-1), ndi niacin. Zakudya zopatsa thanzi za folates zimathandizira kupewa kuwonongeka kwa neural chubu mwa ana obadwa kumene.

Kuphatikiza apo, masamba ake amakhala ndi potaziyamu wambiri kuposa sipinachi. Potaziyamu ndi gawo lofunikira m'maselo ndi madzi amthupi lomwe limathandiza kuwongolera kugunda kwa mtima ndi kuthamanga kwa magazi. Kuonjezera apo, ili ndi mchere wambiri kuposa sipinachi monga calcium, manganese, magnesium, mkuwa ndi zinc. Thupi la munthu limagwiritsa ntchito manganese ndi mkuwa monga co-factor for antioxidant enzyme, superoxide dismutase. Mkuwa umafunikanso kupanga maselo ofiira a magazi. Zinc ndi co-factor ya michere yambiri yomwe imayang'anira kukula ndi chitukuko, chimbudzi ndi nucleic acid synthesis.

Mofanana ndi mitundu ina ya masamba monga sipinachi, kale, etc., amaranth mu zakudya kumathandiza kupewa kufooka kwa mafupa (kufooka kwa mafupa), iron-akusowa magazi m'thupi.

Zambiri zachokera www.nutrition-and-you.com foodforlife-amaranth-africa.html Chakudya Cha Moyo Wanu - Amaranth(Africa Sipinachi) Amaranth amakula padziko lonse lapansi m'malo otentha komanso otentha. Mitundu ingapo ya amaranth yomwe imabzalidwa ndi masamba kapena njere. Ubwino Waumoyo wa Amaranth Greens Masamba a Amaratnh ndi nyumba yosungiramo zinthu zambiri za phytonutrients, antioxidants, minerals ndi mavitamini zomwe zimathandizira kwambiri ku thanzi ndi thanzi. Zobiriwira zake zimangokhala ndi ma calories 23 pa 100g. Masamba a Amaranth ali ndi mafuta ochepa okha ndipo alibe cholesterol.

Masamba ndi tsinde zimakhala ndi ulusi wambiri wosungunuka komanso wosasungunuka. Pachifukwa chomwechi, masamba obiriwira obiriwira kuphatikiza amaranth nthawi zambiri amalimbikitsidwa ndi akatswiri azakudya pamapulogalamu owongolera cholesterol ndi kuchepetsa thupi. 100 g yatsopano ya masamba amaranth imakhala ndi 29% DRI ya iron. Iron ndi chinthu chofunikira kwambiri chomwe chimafunikira m'thupi la munthu popanga maselo ofiira a m'magazi (RBC's) komanso ngati co-factor for the oxidation-reduction enzyme, cytochrome oxidase panthawi ya metabolism yama cell. Masamba atsopano a amaranth ndi amodzi mwa magwero olemera kwambiri a vitamini-C. 100 g ya masamba atsopano amanyamula 43.3 mg kapena 70% ya madyedwe ovomerezeka tsiku lililonse a vitaminiyi. Vitamini C ndi antioxidant wamphamvu yosungunuka m'madzi yomwe imagwira ntchito yofunika kwambiri pakuchiritsa mabala ndikuthandizira kulimbana ndi matenda a virus. Amaranth ili ndi mavitamini angapo ofunikira oteteza antioxidant monga vitamini-A (2917 IU kapena kupitirira 97% ya milingo yovomerezeka tsiku lililonse pa 100 g) ndi flavonoid polyphenolic antioxidants monga lutein, zeaxanthin, ndi ß-carotene. Pamodzi, mankhwalawa amathandizira kukhala ngati zoteteza ku ma radicals aulere opangidwa ndi okosijeni ndi mitundu ya okosijeni (ROS), ndipo potero amathandizira kuchiritsa kukalamba komanso matenda osiyanasiyana. Kuonjezera apo, vitamini-A ndiyofunikira kuti mukhale ndi thanzi labwino mucosa ndi khungu, ndipo ndizofunikira kwambiri pa thanzi la maso (maso). Kudya masamba achilengedwe ndi zipatso zokhala ndi vitamini A ndi flavonoids zimadziwikanso kuti zimathandiza kuti thupi liziteteza ku khansa ya m'mapapo ndi m'kamwa.

Masamba a Amaranth mwina amakhala ndi vitamini K wambiri kuposa masamba onse obiriwira. 100 g ya masamba atsopano amapereka 1140 µg kapena 950% ya zofunikira za tsiku ndi tsiku za vitamini-K. Vitamini-K imathandiza kwambiri kulimbikitsa fupa la mafupa mwa kulimbikitsa osteoblastic m'maselo a mafupa. Kuphatikiza apo, ilinso ndi gawo lokhazikika kwa odwala omwe ali ndi matenda a Alzheimer's pochepetsa kuwonongeka kwa neuronal muubongo. Amaranth greens alinso ndi kuchuluka kwa mavitamini a B-complex monga folates, vitamin-B6 (pyridoxine), riboflavin, thiamin (vitamini B-1), ndi niacin. Zakudya zopatsa thanzi za folates zimathandizira kupewa kuwonongeka kwa neural chubu mwa ana obadwa kumene.

Kuphatikiza apo, masamba ake amakhala ndi potaziyamu wambiri kuposa sipinachi. Potaziyamu ndi gawo lofunikira m'maselo ndi madzi amthupi lomwe limathandiza kuwongolera kugunda kwa mtima ndi kuthamanga kwa magazi. Kuonjezera apo, ili ndi mchere wambiri kuposa sipinachi monga calcium, manganese, magnesium, mkuwa ndi zinc. Thupi la munthu limagwiritsa ntchito manganese ndi mkuwa monga co-factor for antioxidant enzyme, superoxide dismutase. Mkuwa umafunikanso kupanga maselo ofiira a magazi. Zinc ndi co-factor ya michere yambiri yomwe imayang'anira kukula ndi chitukuko, chimbudzi ndi nucleic acid synthesis.

Mofanana ndi mitundu ina ya masamba monga sipinachi, kale, etc., amaranth mu zakudya kumathandiza kupewa kufooka kwa mafupa (kufooka kwa mafupa), iron-akusowa magazi m'thupi.

Zambiri zachokera  www.nutrition-and-you.com