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Chakudya cha moyo Wonse

Moringa (Chammwamba), Spirulina, African Kale, African Spinach, Garlic (Tulbaghia), Avocado ndi Breadfruit (African Boxwood) pamodzi ndi zosakaniza monga Chimanga, chakudya. nthaka kuchokera ku chimanga chouma chomwe ndi chakudya chambiri mu Africa. Njira yachiwiri ndi mpunga, njira zina zoyambira monga Yam (Dioscorea) zouma kapena Mbatata Wotsekemera zikufufuzidwa.

Zakudya zouma izi za 'Food For Life Africa' ndizabwino pakagwa tsoka, zimatha kusintha njala ndi kusowa kwa zakudya m'thupi, kuthandizira kubwezeretsa thanzi labwino, kuwonjezera chitetezo chamthupi chothandizira kulimbana ndi HIV/AIDS, Khansa, malungo ndi zina komanso kuwongolera thanzi la mwana ndi malingaliro ake.

Zopatsa Pa paketi: Paketi imodzi imakhala ndi makapu asanu.

Mapuloteni Ochuluka : Mapuloteni adzatulutsidwa kuchokera ku Moringa, 100 g ya Moringa imapatsa 9.4% Mapuloteni omwe ndi I 19% ya RDA. Supuni imodzi (7 magalamu) ya ufa wa Spirulina wouma uli ndi 4 magalamu a mapuloteni. Gramu ya gramu, Spirulina ikhoza kukhala chakudya chopatsa thanzi kwambiri padziko lapansi. INdi kapu Unga wa chimanga ili ndi 11 gm ya Protein 22% zofunika RDA. Chikho chimodzi cha cornflour chimapereka gawo limodzi mwa magawo atatu a zolinga za fiber nthawi zonse komanso amapereka mapuloteni ofunikira omwe amafunikira tsiku ndi tsiku.

Vitamini A:  Kuti mukhale ndi thanzi labwino popereka mavitamini ambiri, phytonutrients ndi fiber zomwe mumafunikira tsiku lililonse zitha kupangidwa kuchokera ku Moringa, Spirulina, Avocado, Garlic, Breadfruit ndi Kale.

Masamba owuma a Moringa ali ndi vitamini A wochulukirachulukira ka 10 kuposa kaloti, kapu imodzi yamasamba atsopano, odulidwa a Moringa (21 magalamu) ali ndi Vitamini A (wochokera ku beta-carotene): 9% ya RDA

Kale ndi imodzi mwa ndiwo zamasamba zopatsa thanzi zomwe mungadye. Gawo la 100-gram la Kale lili ndi Vitamini A: 300% ya RDI.

Mbatata ndi zina mwa magwero abwino kwambiri a Vitamini A. Kapu ya I imapereka 377% RDA ya Vitamini A.

Zing'onozing'ono zimapezeka mu Unga wa chimanga .

Beta-Carotene : Kuchuluka kwa beta-carotene m'masamba owuma a moringa kwasonyezedwa kuti kukuchokera pa 17.6 mpaka 39.6 milligrams pa 100 magalamu (pa dryweight), ndipo masamba owuma owuma asonyezedwa kuti ali ndi beta-carotene yambiri. Kulemera kwake: 66 milligrams pa 100 magalamu. Beta carotene ndi provitamin A carotenoid, kapena michere yomwe thupi limasintha mosavuta kukhala vitamini A. Kafukufuku wapeza kuti kudya zakudya zokhala ndi carotenoid, kuphatikizapo beta carotene, kumathandizira thanzi la maso komanso kupewa matenda a maso.

Vitamini C:  Masamba owuma a Moringa, kumbali ina, amakhala ndi pafupifupi mamiligalamu 140 a vitamini C pa magalamu 100 aliwonse.

Kale imakhala ndi mavitamini ambiri, mchere komanso mankhwala olimbana ndi khansa. Gawo la 100-gram la Kale lili ndi Vitamini C: 200% ya RDI.

Kuphatikizika kwa Breadfruit kumapereka pafupifupi 64 mg ya vitamini C, kapena 85% yazomwe amalangizidwa tsiku lililonse kwa akazi (71% mwa amuna). I chikho cha Yam chimapereka 42% ya Vitamini C zofunika zanu.

Vitamini K : Theka la mapeyala amapereka pafupifupi 25 peresenti ya madyedwe ovomerezeka a vitamini K tsiku lililonse. Vitamini K nthawi zambiri amaphimbidwa ndi calcium ndi vitamini D akamaganizira za zakudya zofunika kuti mafupa akhale athanzi, komabe, kudya zakudya zokhala ndi vitamini K wokwanira kungatheke. kuthandizira thanzi la mafupa poonjezera kuyamwa kwa calcium ndi kuchepetsa kutuluka kwa calcium mumkodzo.

Gawo la 100-gram la Kale lili ndi Vitamini K1: 1,000% ya RDI

Mavitamini B12 ndi B Complex:  Spirulina ndi gwero lolemera kwambiri la B-12, lolemera kuposa chiwindi cha ng'ombe.

Moringa ilinso ndi magulu a B-complex a mavitamini monganiacin, pantothenic acid, thiamin, riboflavin ndi vitamini B-6.

Muzakudya za Breadfruit mupezanso pafupifupi 16% ya thiamin yomwe mungadye komanso pafupifupi 11% ya madyedwe anu a vitamini B6. Mavitamini ena omwe ali mu breadfruit ndi pantothenic acid, riboflavin, niacin, vitamini K, vitamini E, ndi folate.

Vitamini B12 ndi B complex amapezekanso mu Cocoa Bean, Avocado ndi Garlic.

Kapu imodzi ya chilazi ikupatsani 20% ya Vitamini B6 yomwe mukufuna.

1 chikho cha chimanga chidzakupatsani 15% ya Vitamini B6 yomwe mukufuna.

Mbatata zotsekemera zimadzazanso ndi vitamini B5, riboflavin, niacin, thiamin, ndi carotenoids chifukwa cha mtundu wawo wa lalanje.

Chitsulo :   Ndikofunikira kuti pakhale dongosolo lolimba, komabe kusowa kwa ayironi ndiko kuperewera kwa mchere wambiri.

Chitsulo chimapezeka ku Moringa chimatengedwa bwino ndi 60% kuposa zowonjezera zachitsulo. Ma gramu 100 a masamba a Moringa aiwisi amapereka ma milligram 4 achitsulo omwe amafanana ndi 22% ya Daily Value ya mchere wofunikirawu. Yembekezerani kupeza pafupifupi mamiligalamu 0.5 achitsulo kuchokera ku supuni ya tiyi ya ufa wa moringa wopangidwa kuchokera ku masamba owuma a moringa.

Komabe, monga momwe zilili ndi zomera zina za mchere wofunikira umenewu, chitsulo mu ufa wa moringa ndi masamba atsopano a moringa amatchedwa chitsulo chosakhala cha heme chomwe sichimatengedwa mosavuta ndi thupi la munthu monga chitsulo cha heme chomwe chimapezeka. mu nyama ndi nkhuku. Nkhani yabwino ndiyakuti vitamini C - yemwe ali wochuluka m'masamba a moringa - amadziwika kuti amathandizira kuyamwa kwa Chitsulo m'matumbo.

Supuni imodzi (7 magalamu) ya ufa wa Spirulina wouma uli ndi 11% ya RDA ya Chitsulo .

Chitsulo imapezekanso mu Unga wa chimanga , I cup imapereka 2.78 mg yaChitsulo 34.75% RDA

Minerals - Potaziyamu ndi Magnesium:  Kuti mukhale ndi thanzi labwino popereka michere yambiri yofunikira kuchokera ku nyemba za Cacao zomwe zimadziwika kuti Cocoa bean, Moringa, Spirulina, Avocado, Breadfruit, Garlic ndi Kale.

Cocoa bean ili ndi Magnesium yochuluka imathandizira kuti kuthamanga kwa magazi kukhale koyenera, mafupa olimba, ndi mtima wokhazikika. 100 g ya mphamvu ya Cocoa imapereka 239% ya RDA mu Manganese yomwe imathandizira ku ntchito zambiri zathupi, kuphatikiza kagayidwe ka amino acid, cholesterol, glucose, ndi chakudya. Zimathandizanso kupanga mafupa, kutsekeka kwa magazi, komanso kuchepetsa kutupa. Amapereka 426% ya RDA mu Copper ndipo ali ndiChitsulo yambiri ndipo pamodzi ndiChitsulo , Copper imathandiza thupi kupanga maselo ofiira a magazi. Imathandiza kukhala ndi thanzi la mafupa, mitsempha ya magazi, mitsempha, ndi chitetezo cha mthupi, ndipo imathandizira kuyamwa kwachitsulo. Mkuwa wokwanira muzakudya ungathandize kupewa matenda amtima komanso kufooka kwa mafupa, nawonso.

Kuphatikiza apo, mbatata ndi gwero lofunikira la magnesium, zomwe zasonyezedwanso kuti zimachepetsa chiopsezo cha anthu omwe ali ndi matenda a shuga a mtundu II.

I chikho cha Yam chimapereka 1,224 mg wa Potaziyamu 34% RDA

1 chikho cha Unga wa chimanga chidzakupatsani 12% ya Magnesium yomwe mukufuna.

Calcium:  Izi zidzaperekedwa ndi Moringa ndi Kale. Malinga ndi deta ya USDA, masamba atsopano a Moringa ali ndi pafupifupi mamiligalamu 185 a calcium pa magalamu 100, omwe ndi pafupifupi 70% ya calcium yomwe mumapeza kuchokera ku mkaka wathunthu.

Antioxidants ndi Flavonoids:  Zoperekedwa ndi Cacao (Cocoa), Kale, ndi Avocado.

Phycocyanin ndiye gawo lalikulu la spirulina. Lili ndi antioxidant komanso anti-inflammatory properties.

Chimanga chili ndi ma antioxidants ambiri omwe amathandiza kupewa matenda.

Ma Amino Acids Moringa ali ndi ma amino acid 18 onse pamodzi ndipo ali ndi ma Essential Amino Acid omwe thupi limafunikira.o amawononga thanzi labwino komanso kapangidwe ka maselo.

Kuvomerezeka kwa Africa: Chimanga chimazindikiridwa ngati chakudya chachikulu cha ku Africa, ndipo chimagwiritsidwa ntchito ngati maziko a mapaketi a 'Chakudya cha moyo Wonse Africa.' Kuphatikizapo zouma zapadera za  Zipatso Zapamwamba!

Kukonzekera:  Wiritsani zomwe zili paketi m'madzi kwa mphindi zisanu ndikuwonjezera sachet ya Moringa kumapeto. Shelufu Moyo:  Paketi yosatsegulidwa iyenera kukhala ndi shelufu yopitilira zaka zitatu.

Jenny Tryhane, woyambitsa UCT komanso Mtsogoleri wa (ABCD) anayambitsa   African Community Moringa Project m'sukulu ndi m'matchalitchi ambiri pokonzekera kukhazikitsa 'Chakudya cha moyo Wonse Africa.' DINANI kuti mudziwe zambiri zamaphunziro a Moringa

ABCD yayika chisungiko pa malo olima maekala 275 otchedwa 'Hope Estate'. Apa ABCD ikuyembekeza kuyambitsa  Chakudya cha moyo Wonse - Africa Polojekiti Yoyeserera kugwiritsa ntchito nyumba yosungiramo zinthu 10 yomwe ili pamalopo.