Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
| Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
| Mtengo wa calorie | Tsamba 180 | Tsamba 1684 | 10.7% | 5.9% | 936 ga |
| Mapuloteni | 24.6 ga | 76 ga | 32.4% | 18% | 309 ga |
| mafuta | 7 ga | 56 ga | 12.5% | 6.9% | 800 ga |
| Zakudya | 3.5 ga | 219 ga | 1.6% | 0.9% | 6257 ga |
| Water | 58.9 ga | 2273 ga | 2.6% | 1.4% | 3859 ga |
| ash | 6 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 57 | Makilogalamu 900 | 6.3% | 3.5% | 1579 ga |
| Retinol | 0.055 mg | ~ | |||
| beta carotenes | 0.018 mg | 5 mg | 0.4% | 0.2% | 27778 ga |
| Vitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.1% | 5000 ga |
| Vitamini B2, riboflavin | 0.39 mg | 1.8 mg | 21.7% | 12.1% | 462 ga |
| Vitamini B4, choline | 36.2 mg | 500 mg | 7.2% | 4% | 1381 ga |
| Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 2.2% | 2500 ga |
| Vitamini B9, folate | Makilogalamu 9 | Makilogalamu 400 | 2.3% | 1.3% | 4444 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.77 | Makilogalamu 3 | 25.7% | 14.3% | 390 ga |
| Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.6% | 10000 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 1% | 5556 ga |
| Vitamini K, phylloquinone | Makilogalamu 2.7 | Makilogalamu 120 | 2.3% | 1.3% | 4444 ga |
| Vitamini PP, NO | 0.08 mg | 20 mg | 0.4% | 0.2% | 25000 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 180 mg | 2500 mg | 7.2% | 4% | 1389 ga |
| Calcium, CA | 684 mg | 1000 mg | 68.4% | 38% | 146 ga |
| Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 3.3% | 1667 ga |
| Sodium, Na | 1789 mg | 1300 mg | 137.6% | 76.4% | 73 ga |
| Sulufule, S | 246 mg | 1000 mg | 24.6% | 13.7% | 407 ga |
| Phosphorus, P. | 827 mg | 800 mg | 103.4% | 57.4% | 97 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.43 mg | 18 mg | 2.4% | 1.3% | 4186 ga |
| Mkuwa, Cu | Makilogalamu 33 | Makilogalamu 1000 | 3.3% | 1.8% | 3030 ga |
| Selenium, Ngati | Makilogalamu 16.6 | Makilogalamu 55 | 30.2% | 16.8% | 331 ga |
| Nthaka, Zn | 3.32 mg | 12 mg | 27.7% | 15.4% | 361 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.59 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 35 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 4.41 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.233 ga | ~ | |||
| 6: 0 nayiloni | 0.081 ga | ~ | |||
| 8: 0 Wopanga | 0.085 ga | ~ | |||
| 10: 0 Kapuli | 0.143 ga | ~ | |||
| 12: 0 Zolemba | 0.108 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.719 ga | ~ | |||
| 16: 0 Palmitic | 2.038 ga | ~ | |||
| 18: 0 Stearin | 0.851 ga | ~ | |||
| Monounsaturated mafuta zidulo | 2.005 ga | Mphindi 16.8 г | 11.9% | 6.6% | |
| 16: 1 Palmitoleic | 0.231 ga | ~ | |||
| 18:1 Olein (omega-9) | 1.682 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.222 ga | kuchokera 11.2 mpaka 20.6 | 2% | 1.1% | |
| 18: 2 Linoleic | 0.137 ga | ~ | |||
| 18: 3 Wachisoni | 0.085 ga | ~ | |||
| Omega-3 mafuta acids | 0.085 ga | kuchokera 0.9 mpaka 3.7 | 9.4% | 5.2% | |
| Omega-6 mafuta acids | 0.137 ga | kuchokera 4.7 mpaka 16.8 | 2.9% | 1.6% |
Mphamvu ndi 180 kcal.
- kiyubiki inchi = 18 g (32.4 kCal)
- chikho, shredded = 113 g (203.4 kCal)
- chikho, chodulidwa = 140 g (252 kCal)
- kagawo (3/4 oz) = 21 g (37.8 kCal)
American kukonzedwa tchizi 7% mafuta, mdzh. 17% youma mkati mavitamini ndi michere yambiri monga: vitamini B2 - 21,7%, vitamini B12 - 25,7%, calcium - 68,4%, phosphorous - 103,4%, selenium - 30,2%, zinc - 27,7 %
- 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 B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: kalori 180 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza mafuta osakaniza a ku America 7% mafuta, mdzh. 17% youma mkati, kalori, michere, zinthu zothandiza American mafuta osakaniza 7% mafuta, mdzh. 17% youma mkati