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 caloric | Tsamba 345 | Tsamba 1684 | 20.5% | 5.9% | 488 ga |
Mapuloteni | 10.5 ga | 76 ga | 13.8% | 4% | 724 ga |
mafuta | 1.6 ga | 56 ga | 2.9% | 0.8% | 3500 ga |
Zakudya | 64.42 ga | 219 ga | 29.4% | 8.5% | 340 ga |
CHIKWANGWANI chamagulu | 10.1 ga | 20 ga | 50.5% | 14.6% | 198 ga |
Water | 12.11 ga | 2273 ga | 0.5% | 0.1% | 18770 ga |
ash | 1.28 ga | ~ | |||
mavitamini | |||||
Lutein + Zeaxanthin | Makilogalamu 160 | ~ | |||
Vitamini B1, thiamine | 0.37 mg | 1.5 mg | 24.7% | 7.2% | 405 ga |
Vitamini B2, riboflavin | 0.114 mg | 1.8 mg | 6.3% | 1.8% | 1579 ga |
Vitamini B4, choline | 37.8 mg | 500 mg | 7.6% | 2.2% | 1323 ga |
Vitamini B5, pantothenic | 0.145 mg | 5 mg | 2.9% | 0.8% | 3448 ga |
Vitamini B6, pyridoxine | 0.396 mg | 2 mg | 19.8% | 5.7% | 505 ga |
Vitamini B9, folate | Makilogalamu 8 | Makilogalamu 400 | 2% | 0.6% | 5000 ga |
Vitamini E, alpha tocopherol, TE | 0.57 mg | 15 mg | 3.8% | 1.1% | 2632 ga |
Vitamini K, phylloquinone | Makilogalamu 2.2 | Makilogalamu 120 | 1.8% | 0.5% | 5455 ga |
Vitamini PP, NO | 6.269 mg | 20 mg | 31.3% | 9.1% | 319 ga |
betaine | 65.5 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 309 mg | 2500 mg | 12.4% | 3.6% | 809 ga |
Calcium, CA | 32 mg | 1000 mg | 3.2% | 0.9% | 3125 ga |
Mankhwala a magnesium, mg | 96 mg | 400 mg | 24% | 7% | 417 ga |
Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.1% | 32500 ga |
Sulufule, S | 105 mg | 1000 mg | 10.5% | 3% | 952 ga |
Phosphorus, P. | 296 mg | 800 mg | 37% | 10.7% | 270 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.68 mg | 18 mg | 14.9% | 4.3% | 672 ga |
Manganese, Mn | 1.034 mg | 2 mg | 51.7% | 15% | 193 ga |
Mkuwa, Cu | Makilogalamu 343 | Makilogalamu 1000 | 34.3% | 9.9% | 292 ga |
Selenium, Ngati | Makilogalamu 37.7 | Makilogalamu 55 | 68.5% | 19.9% | 146 ga |
Nthaka, Zn | 2 mg | 12 mg | 16.7% | 4.8% | 600 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.8 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.526 ga | ~ | |||
valine | 0.515 ga | ~ | |||
Mbiri * | 0.236 ga | ~ | |||
Isoleucine | 0.383 ga | ~ | |||
nyalugwe | 0.713 ga | ~ | |||
lysine | 0.391 ga | ~ | |||
methionine | 0.202 ga | ~ | |||
threonine | 0.356 ga | ~ | |||
tryptophan | 0.175 ga | ~ | |||
chithuvj | 0.589 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.409 ga | ~ | |||
Aspartic asidi | 0.655 ga | ~ | |||
glycine | 0.38 ga | ~ | |||
Asidi a Glutamic | 2.741 ga | ~ | |||
Mapuloteni | 1.247 ga | ~ | |||
serine | 0.443 ga | ~ | |||
tyrosin | 0.301 ga | ~ | |||
Cysteine | 0.232 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.335 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.004 ga | ~ | |||
14: 0 Zachinsinsi | 0.008 ga | ~ | |||
16: 0 Palmitic | 0.286 ga | ~ | |||
18: 0 Stearin | 0.012 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.205 ga | Mphindi 16.8 г | 1.2% | 0.3% | |
16: 1 Palmitoleic | 0.004 ga | ~ | |||
18:1 Olein (omega-9) | 0.168 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.771 ga | kuchokera 11.2 mpaka 20.6 | 6.9% | 2% | |
18: 2 Linoleic | 0.695 ga | ~ | |||
18: 3 Wachisoni | 0.077 ga | ~ | |||
Omega-3 mafuta acids | 0.077 ga | kuchokera 0.9 mpaka 3.7 | 8.6% | 2.5% | |
Omega-6 mafuta acids | 0.695 ga | kuchokera 4.7 mpaka 16.8 | 14.8% | 4.3% |
Mphamvu ndi 345 kcal.
- chikho = 148 g (510.6 kCal)
Ufa wa barele kapena kugaya mavitamini ndi michere yambiri monga: vitamini B1 - 24,7%, vitamini B6 - 19,8%, vitamini PP - 31,3%, potaziyamu - 12,4%, magnesium - 24%, phosphorus - 37%, chitsulo - 14,9%, manganese - 51,7%, mkuwa - 34,3%, selenium - 68,5%, zinc - 16,7%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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.
- 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 345 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe ufa wa barele kapena grits ndizothandiza, ma calories, michere, zothandiza za ufa wa barele kapena grits