Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Tebulo lotsatirali limatchula zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
| Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
| Kalori | 94 kcal | 1684 kcal | 5.6% | 6% | 1791 |
| Mapuloteni | 4.75 ga | 76 ga | 6.3% | 6.7% | 1600 ga |
| mafuta | 0.37 ga | 56 ga | 0.7% | 0.7% | 15135 ga |
| Zakudya | 17.04 ga | 219 ga | 7.8% | 8.3% | 1285 ga |
| Zakudya za zakudya | 4.1 ga | 20 ga | 20.5% | 21.8% | 488 ga |
| Water | 72 ga | 2273 ga | 3.2% | 3.4% | 3157 ga |
| ash | 1.75 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 5 p | 900 mcg | 0.6% | 0.6% | 18000 ga |
| beta carotenes | 0.065 mg | 5 mg | 1.3% | 1.4% | 7692 ga |
| Lopopeni | 511 p | ~ | |||
| Lutein + Zeaxanthin | 16 p | ~ | |||
| Vitamini B1, thiamine | 0.096 mg | 1.5 mg | 6.4% | 6.8% | 1563 ga |
| Vitamini B2, Riboflavin | 0.039 mg | 1.8 mg | 2.2% | 2.3% | 4615 ga |
| Vitamini B4, choline | 31.5 mg | 500 mg | 6.3% | 6.7% | 1587 |
| Vitamini B5, Pantothenic | 0.216 mg | 5 mg | 4.3% | 4.6% | 2315 ga |
| Vitamini B6, pyridoxine | 0.084 mg | 2 mg | 4.2% | 4.5% | 2381 ga |
| Vitamini B9, folate | 12 mcg | 400 mcg | 3% | 3.2% | 3333 ga |
| Vitamini E, alpha tocopherol, TE | 0.15 mg | 15 mg | 1% | 1.1% | 10000 ga |
| Popanga madzi a gamma Tocopherol | 0.71 mg | ~ | |||
| Tocopherol Delta | 0.05 mg | ~ | |||
| Vitamini K, phylloquinone | 0.8 p | 120 mcg | 0.7% | 0.7% | 15000 ga |
| Vitamini PP, ayi | 0.428 mg | 20 mg | 2.1% | 2.2% | 4673 ga |
| betaine | 0.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 224 mg | 2500 mg | 9% | 9.6% | 1116 ga |
| Calcium, CA | 34 mg | 1000 mg | 3.4% | 3.6% | 2941 ga |
| Mankhwala a magnesium, mg | 27 mg | 400 mg | 6.8% | 7.2% | 1481 ga |
| Sodium, Na | 343 mg | 1300 mg | 26.4% | 28.1% | 379 ga |
| Sulufule, S | 47.5 mg | 1000 mg | 4.8% | 5.1% | 2105 |
| Phosphorus, P. | 74 mg | 800 mg | 9.3% | 9.9% | 1081 ga |
| mchere | |||||
| Iron, Faith | 1.19 mg | 18 mg | 6.6% | 7% | 1513 ga |
| Manganese, Mn | 0.109 mg | 2 mg | 5.5% | 5.9% | 1835 |
| Mkuwa, Cu | 145 p | 1000 mcg | 14.5% | 15.4% | 690 ga |
| Selenium, Ngati | 5 p | 55 mcg | 9.1% | 9.7% | 1100 ga |
| Nthaka, Zn | 2.28 mg | 12 mg | 19% | 20.2% | 526 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 7.38 ga | ~ | |||
| Mono ndi disaccharides (shuga) | 7.96 ga | zazikulu 100 g | |||
| Shuga (dextrose) | 1.59 ga | ~ | |||
| sucrose | 4.8 ga | ~ | |||
| Fructose | 1.56 ga | ~ | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.229 ga | ~ | |||
| valine | 0.26 ga | ~ | |||
| Mbiri * | 0.132 ga | ~ | |||
| Isoleucine | 0.226 ga | ~ | |||
| Leucine | 0.405 ga | ~ | |||
| lysine | 0.298 ga | ~ | |||
| methionine | 0.047 ga | ~ | |||
| threonine | 0.149 ga | ~ | |||
| Tryptophan | 0.051 ga | ~ | |||
| phenylalanine | 0.267 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.203 ga | ~ | |||
| Aspartic asidi | 0.631 ga | ~ | |||
| Glycine | 0.186 ga | ~ | |||
| Asidi a Glutamic | 0.8 ga | ~ | |||
| Mapuloteni | 0.24 ga | ~ | |||
| Serine | 0.32 ga | ~ | |||
| Tyrosine | 0.121 ga | ~ | |||
| Cysteine | 0.037 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.071 ga | zazikulu 18.7 g | |||
| 14: 0 Zachinsinsi | 0.001 ga | ~ | |||
| 16: 0 Palmitic | 0.047 ga | ~ | |||
| 18: 0 Stearic | 0.023 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.095 ga | Mphindi 16.8 g | 0.6% | 0.6% | |
| 16: 1 Palmitoleic | 0.001 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 0.029 ga | ~ | |||
| 18: 1 CIS | 0.066 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.121 ga | kuchokera 11.2-20.6 g | 1.1% | 1.2% | |
| 18: 2 Linoleic | 0.055 ga | ~ | |||
| 18: 3 Wachisoni | 0.015 ga | ~ | |||
| 18: 3 omega-3, alpha-linolenic | 0.051 ga | ~ | |||
| Omega-3 mafuta acids | 0.051 ga | kuchokera 0.9 mpaka 3.7 g | 5.7% | 6.1% | |
| Omega-6 mafuta acids | 0.055 ga | kuchokera 4.7 mpaka 16.8 g | 1.2% | 1.3% |
Mphamvu ndi 94 kcal.
- chikho = 254 g (238.8 kcal)
Nyemba, zophikidwa, zamzitini, zomveka kapena zamasamba muli mavitamini ndi michere yambiri ngati mkuwa, 14.5%, ndi zinc - 19%
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox ndipo imakhudzidwa ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amakhudzidwa ndi momwe thupi lathu limagwirira ntchito ndi mpweya. Kuperewera kumawonetsedwa ndi kuwonongeka kwa mapangidwe a mtima ndi mafupa a kukula kwa mafinya a dysplasia.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 94 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere kuposa nyemba zothandiza, zophika, zamzitini, zomveka kapena zamasamba, zopatsa mphamvu, zopatsa thanzi, zothandiza nyemba, zophika, zamzitini, zomveka kapena zamasamba