Zakudya za caloriki Quinoa (tchizi choyera), yophika, yopanda mchere. Kupangidwa kwa mankhwala ndi phindu la zakudya.

Mtengo wa thanzi komanso kapangidwe ka mankhwala.

Mphamvu ndi 32 kcal.

• chikho, chodulidwa = 180 g (57.6 kCal)

• vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
• B-carotene ndi provitamin A ndipo ali ndi zida za antioxidant. 6 mcg wa beta-carotene ndi wofanana ndi 1 mcg wa vitamini A.
• vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
• vitamini C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
• vitamini E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
• vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
• potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
• kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
• Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
• Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.