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 | 155 kcal | 1684 kcal | 9.2% | 5.9% | 1086 ga |
| Mapuloteni | 5.54 ga | 76 ga | 7.3% | 4.7% | 1372 ga |
| mafuta | 5.15 ga | 56 ga | 9.2% | 5.9% | 1087 ga |
| Zakudya | 16.13 ga | 219 ga | 7.4% | 4.8% | 1358 ga |
| Zakudya za zakudya | 5.5 ga | 20 ga | 27.5% | 17.7% | 364 ga |
| Water | 65.17 ga | 2273 ga | 2.9% | 1.9% | 3488 ga |
| ash | 2.51 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.136 mg | 1.5 mg | 9.1% | 5.9% | 1103 ga |
| Vitamini B2, Riboflavin | 0.049 mg | 1.8 mg | 2.7% | 1.7% | 3673 ga |
| Vitamini B5, Pantothenic | 0.155 mg | 5 mg | 3.1% | 2% | 3226 ga |
| Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2.9% | 2222 ga |
| Vitamini B9, folate | 48 p | 400 mcg | 12% | 7.7% | 833 ga |
| Vitamini C, ascorbic | 1.1 mg | 90 mg | 1.2% | 0.8% | 8182 ga |
| Vitamini PP, ayi | 0.408 mg | 20 mg | 2% | 1.3% | 4902 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 358 mg | 2500 mg | 14.3% | 9.2% | 698 ga |
| Calcium, CA | 61 mg | 1000 mg | 6.1% | 3.9% | 1639 ga |
| Mankhwala a magnesium, mg | 43 mg | 400 mg | 10.8% | 7% | 930 ga |
| Sodium, Na | 422 mg | 1300 mg | 32.5% | 21% | 308 ga |
| Sulufule, S | 55.4 mg | 1000 mg | 5.5% | 3.5% | 1805 |
| Phosphorus, P. | 109 mg | 800 mg | 13.6% | 8.8% | 734 ga |
| mchere | |||||
| Iron, Faith | 1.99 mg | 18 mg | 11.1% | 7.2% | 905 ga |
| Manganese, Mn | 0.255 mg | 2 mg | 12.8% | 8.3% | 784 ga |
| Mkuwa, Cu | 159 p | 1000 mcg | 15.9% | 10.3% | 629 ga |
| Selenium, Ngati | 5.7 p | 55 mcg | 10.4% | 6.7% | 965 ga |
| Nthaka, Zn | 0.73 mg | 12 mg | 6.1% | 3.9% | 1644 ga |
| Amino acid ofunikira | |||||
| Arginine * | 0.356 ga | ~ | |||
| valine | 0.282 ga | ~ | |||
| Mbiri * | 0.153 ga | ~ | |||
| Isoleucine | 0.242 ga | ~ | |||
| Leucine | 0.428 ga | ~ | |||
| lysine | 0.379 ga | ~ | |||
| methionine | 0.086 ga | ~ | |||
| threonine | 0.228 ga | ~ | |||
| Tryptophan | 0.067 ga | ~ | |||
| phenylalanine | 0.287 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.236 ga | ~ | |||
| Aspartic asidi | 0.637 ga | ~ | |||
| Glycine | 0.232 ga | ~ | |||
| Asidi a Glutamic | 0.841 ga | ~ | |||
| Mapuloteni | 0.239 ga | ~ | |||
| Serine | 0.288 ga | ~ | |||
| Tyrosine | 0.155 ga | ~ | |||
| Cysteine | 0.062 ga | ~ | |||
| Sterol (sterols) | |||||
| Cholesterol | 5 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 1.948 ga | zazikulu 18.7 g | |||
| 10: 0 Kapuli | 0.005 ga | ~ | |||
| 12: 0 Zolemba | 0.009 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.061 ga | ~ | |||
| 16: 0 Palmitic | 1.227 ga | ~ | |||
| 18: 0 Stearic | 0.633 ga | ~ | |||
| Monounsaturated mafuta zidulo | 2.133 ga | Mphindi 16.8 g | 12.7% | 8.2% | |
| 16: 1 Palmitoleic | 0.125 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 1.953 ga | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.046 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.74 ga | kuchokera 11.2-20.6 g | 6.6% | 4.3% | |
| 18: 2 Linoleic | 0.593 ga | ~ | |||
| 18: 3 Wachisoni | 0.147 ga | ~ | |||
| Omega-3 mafuta acids | 0.147 ga | kuchokera 0.9 mpaka 3.7 g | 16.3% | 10.5% | |
| Omega-6 mafuta acids | 0.593 ga | kuchokera 4.7 mpaka 16.8 g | 12.6% | 8.1% |
Mphamvu ndi 155 kcal.
- chikho = 253 g (392.2 kcal)
Nyemba, zophika, zophika kunyumba olemera mu mavitamini ndi mchere monga vitamini B9 - 12%, potaziyamu - 14,3%, phosphorous - 13,6%, chitsulo - 11.1%, manganese - 12,8%, mkuwa - 15,9%.
- vitamini B9 monga coenzyme yomwe imakhudzidwa ndi kagayidwe kake ka ma nucleic ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimalepheretsa kukula ndi magawano am'magazi, makamaka m'matumba othamanga kwambiri: mafupa, m'mimba epithelium, ndi zina zambiri. , kuperewera kwa zakudya m'thupi, kupunduka kobadwa nako, ndi zovuta zakukula kwa ana. Awonetsedwa Mgwirizano wamphamvu pakati pamiyeso ya folate, homocysteine komanso chiopsezo cha matenda amtima.
- Potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, electrolyte ndi acid bwino, imakhudzidwa ndikuchita zomwe zimakhudza mitsempha, kuwongolera kuthamanga kwa magazi.
- 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.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Kutenga nawo mayendedwe a ma elekitironi, mpweya, amalola kutuluka kwa zochita za redox komanso kuyambitsa kwa peroxidation. Kudya osakwanira kumabweretsa kuchepa magazi hypochromic, myoglobinaemia atonia wa chigoba minofu, kutopa, cardiomyopathy, matenda atrophic gastritis.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 155 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Nyemba, zophikidwa, kuphika kunyumba, zopatsa mphamvu, zakudya, opindulitsa zimatha Nyemba, kuphika, kunyumba kuphika.