Zipatso zosiyanasiyana ndizofunikira kwambiri pazakudya zilizonse zopatsa thanzi, ndipo mavwende makamaka amakhala ndi thanzi labwino. Kagawo kakang'ono ka chivwende kamakhala ndi ma calories 86, mafuta osakwana 1 gramu, alibe mafuta m'thupi, komanso osakwana 1% yazomwe mumadya tsiku lililonse.
Kagawo kakang'ono ka chivwende kumakupatsaninso magalamu 22 a carbs, 2 magalamu a mapuloteni, ndi 5% ya fiber tsiku lililonse. Kudya mavwende ndi njira yabwino yowotcha mafuta ndikuchepetsa thupi. Pokhala ndi shuga wambiri, chivwende ndi njira yabwino yokwaniritsira zilakolako za shuga.
Chivwende chimadyetsa thupi lathu ndi pafupifupi mavitamini onse ofunikira ndi mchere. Mavitamini A ndi C amapezeka muvwende wambiri. Chidutswa chimodzi chokha cha chivwende chimakupatsani 33% ndi 39% ya zomwe mumafunikira tsiku lililonse. Vitamini B6, pantothenic acid ndi thiamine amapezekanso muvwende wambiri.
Kuphatikiza pa sodium, chidutswa chimodzi cha chivwende chimatha kukupatsirani 2% yazakudya zanu zatsiku ndi tsiku. Potaziyamu, magnesium ndi manganese amapezeka mmenemo mochulukira, mchere wina - wocheperako.
ubwino waumoyo wa chivwende
Chimodzi mwazabwino kwambiri paumoyo wa chivwende ndi ntchito yake yamphamvu ya antioxidant. Mavitamini A ndi C omwe ali mu chivwende amathandizira kuchepetsa ma free radicals omwe amayambitsa kutupa, matenda osatha komanso osatha, sitiroko ndi matenda amtima.
Mtundu wokongola wa kapezi umagwirizanitsidwa ndi beta-carotene mu chivwende, yemwe ndi wothandizira wamphamvu polimbana ndi mitundu yambiri ya khansa, makamaka khansa ya m'matumbo.
Madzi ake ochuluka ndi omwe amachititsa kuti mafuta aziwotcha, zomwe zimathandiza kuti thupi lanu likhale lolimba. Kuchuluka kwa fiber ndi mapuloteni kuchokera ku chivwende ndikokwanira kuti thupi lanu lizisunga.
Tikumbukenso kuti chivwende ndi bwino kuwotcha mafuta monga mbali ya chakudya chamagulu, koma inu mosavuta kudya chivwende yekha, kukumbukira kuti ambiri zopatsa mphamvu zopezedwa chivwende ntchito mwamsanga.