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 | 142 kcal | 1684 kcal | 8.4% | 5.9% | 1186 ga |
Mapuloteni | 6.75 ga | 76 ga | 8.9% | 6.3% | 1126 ga |
mafuta | 6.57 ga | 56 ga | 11.7% | 8.2% | 852 ga |
Zakudya | 8.49 ga | 219 ga | 3.9% | 2.7% | 2580 ga |
Zakudya za zakudya | 6.9 ga | 20 ga | 34.5% | 24.3% | 290 ga |
Water | 69.34 ga | 2273 ga | 3.1% | 2.2% | 3278 ga |
ash | 1.95 ga | ~ | |||
mavitamini | |||||
Vitamini a, RAE | 4 p | 900 mcg | 0.4% | 0.3% | 22500 ga |
beta carotenes | 0.052 mg | 5 mg | 1% | 0.7% | 9615 ga |
Lopopeni | 409 p | ~ | |||
Lutein + Zeaxanthin | 13 p | ~ | |||
Vitamini B1, thiamine | 0.058 mg | 1.5 mg | 3.9% | 2.7% | 2586 ga |
Vitamini B2, Riboflavin | 0.056 mg | 1.8 mg | 3.1% | 2.2% | 3214 ga |
Vitamini B4, choline | 34.9 mg | 500 mg | 7% | 4.9% | 1433 ga |
Vitamini B5, Pantothenic | 0.139 mg | 5 mg | 2.8% | 2% | 3597 ga |
Vitamini B6, pyridoxine | 0.046 mg | 2 mg | 2.3% | 1.6% | 4348 ga |
Vitamini B9, folate | 30 mcg | 400 mcg | 7.5% | 5.3% | 1333 ga |
Vitamini B12, cobalamin | 0.34 mcg | 3 mg | 11.3% | 8% | 882 ga |
Vitamini C, ascorbic | 2.3 mg | 90 mg | 2.6% | 1.8% | 3913 ga |
Vitamini E, alpha tocopherol, TE | 0.16 mg | 15 mg | 1.1% | 0.8% | 9375 ga |
Vitamini K, phylloquinone | 1 p | 120 mcg | 0.8% | 0.6% | 12000 ga |
Vitamini PP, ayi | 0.901 mg | 20 mg | 4.5% | 3.2% | 2220 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 235 mg | 2500 mg | 9.4% | 6.6% | 1064 ga |
Calcium, CA | 48 mg | 1000 mg | 4.8% | 3.4% | 2083 ga |
Mankhwala a magnesium, mg | 28 mg | 400 mg | 7% | 4.9% | 1429 ga |
Sodium, Na | 430 mg | 1300 mg | 33.1% | 23.3% | 302 ga |
Sulufule, S | 67.5 mg | 1000 mg | 6.8% | 4.8% | 1481 ga |
Phosphorus, P. | 104 mg | 800 mg | 13% | 9.2% | 769 ga |
mchere | |||||
Iron, Faith | 1.73 mg | 18 mg | 9.6% | 6.8% | 1040 ga |
Manganese, Mn | 0.42 mg | 2 mg | 21% | 14.8% | 476 ga |
Mkuwa, Cu | 213 p | 1000 mcg | 21.3% | 15% | 469 ga |
Selenium, Ngati | 6.5 p | 55 mcg | 11.8% | 8.3% | 846 ga |
Nthaka, Zn | 1.87 mg | 12 mg | 15.6% | 11% | 642 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 6.53 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 0.427 ga | ~ | |||
valine | 0.345 ga | ~ | |||
Mbiri * | 0.19 ga | ~ | |||
Isoleucine | 0.297 ga | ~ | |||
Leucine | 0.534 ga | ~ | |||
lysine | 0.472 ga | ~ | |||
methionine | 0.105 ga | ~ | |||
threonine | 0.279 ga | ~ | |||
Tryptophan | 0.077 ga | ~ | |||
phenylalanine | 0.349 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.302 ga | ~ | |||
Aspartic asidi | 0.8 ga | ~ | |||
Glycine | 0.288 ga | ~ | |||
Asidi a Glutamic | 1.037 ga | ~ | |||
Mapuloteni | 0.29 ga | ~ | |||
Serine | 0.357 ga | ~ | |||
Tyrosine | 0.19 ga | ~ | |||
Cysteine | 0.074 ga | ~ | |||
Sterol (sterols) | |||||
Cholesterol | 6 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 2.352 ga | zazikulu 18.7 g | |||
10: 0 Kapuli | 0.016 ga | ~ | |||
12: 0 Zolemba | 0.012 ga | ~ | |||
14: 0 Zachinsinsi | 0.108 ga | ~ | |||
16: 0 Palmitic | 0.81 ga | ~ | |||
18: 0 Stearic | 0.751 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.83 ga | Mphindi 16.8 g | 16.8% | 11.8% | |
16: 1 Palmitoleic | 0.266 ga | ~ | |||
18: 1 Oleic (Omega-9) | 2.564 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.836 ga | kuchokera 11.2-20.6 g | 7.5% | 5.3% | |
18: 2 Linoleic | 0.628 ga | ~ | |||
18: 3 Wachisoni | 0.208 ga | ~ | |||
Omega-3 mafuta acids | 0.208 ga | kuchokera 0.9 mpaka 3.7 g | 23.1% | 16.3% | |
Omega-6 mafuta acids | 0.628 ga | kuchokera 4.7 mpaka 16.8 g | 13.4% | 9.4% |
Mphamvu ndi 142 kcal.
- chikho = 259 g (367.8 kcal)
Nyemba, zophika, zamzitini, ndi soseji ali ndi mavitamini ndi michere yambiri ngati vitamini B12 - 11,3%, phosphorus - 13%, manganese - 21%, mkuwa - 21,3%, selenium, ndi 11.8%, zinc - 15,6%
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini okhudzana ndi hematopoiesis. Kuperewera kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- Phosphorus imakhudzidwa ndi zochitika zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, imayang'anira kuchuluka kwa asidi-zamchere, ndi gawo la phospholipids, nucleotides ndi nucleic acid zofunika kuti mafupa ndi mano azikhala ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Manganese amatenga nawo gawo pakupanga mafupa ndi minofu yolumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; ofunikira kaphatikizidwe wa cholesterol ndi ma nucleotide. Kumwa osakwanira limodzi ndi kukula m'mbuyo, matenda a ziwalo zoberekera, kuchuluka fragility fupa, matenda a zimam'patsa ndi zamadzimadzi kagayidwe.
- 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.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chomwe chimakhala ndi zotsatira zoyeserera mthupi, chimakhudzidwa ndikuwongolera zochitika za mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo, msana, ndi mafupa), Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
- 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 142 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere kuposa nyemba zothandiza, zophika, zamzitini, ndi soseji, zopatsa mphamvu, zopatsa thanzi, zothandiza nyemba, zophika, zamzitini