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 | 132 kcal | 1684 kcal | 7.8% | 5.9% | 1276 ga |
Mapuloteni | 8.86 ga | 76 ga | 11.7% | 8.9% | 858 ga |
mafuta | 0.54 ga | 56 ga | 1% | 0.8% | 10370 ga |
Zakudya | 15.01 ga | 219 ga | 6.9% | 5.2% | 1459 ga |
Zakudya za zakudya | 8.7 ga | 20 ga | 43.5% | 33% | 230 ga |
Water | 65.74 ga | 2273 ga | 2.9% | 2.2% | 3458 ga |
ash | 1.15 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.244 mg | 1.5 mg | 16.3% | 12.3% | 615 ga |
Vitamini B2, Riboflavin | 0.059 mg | 1.8 mg | 3.3% | 2.5% | 3051 ga |
Vitamini B4, choline | 32.6 mg | 500 mg | 6.5% | 4.9% | 1534 ga |
Vitamini B5, Pantothenic | 0.242 mg | 5 mg | 4.8% | 3.6% | 2066 ga |
Vitamini B6, pyridoxine | 0.069 mg | 2 mg | 3.5% | 2.7% | 2899 ga |
Vitamini B9, folate | 149 p | 400 mcg | 37.3% | 28.3% | 268 ga |
Vitamini E, alpha tocopherol, TE | 0.87 mg | 15 mg | 5.8% | 4.4% | 1724 ga |
Vitamini K, phylloquinone | 3.3 p | 120 mcg | 2.8% | 2.1% | 3636 ga |
Vitamini PP, ayi | 0.505 mg | 20 mg | 2.5% | 1.9% | 3960 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 355 mg | 2500 mg | 14.2% | 10.8% | 704 ga |
Calcium, CA | 27 mg | 1000 mg | 2.7% | 2% | 3704 ga |
Mankhwala a magnesium, mg | 70 mg | 400 mg | 17.5% | 13.3% | 571 ga |
Sodium, Na | 237 mg | 1300 mg | 18.2% | 13.8% | 549 ga |
Sulufule, S | 88.6 mg | 1000 mg | 8.9% | 6.7% | 1129 ga |
Phosphorus, P. | 140 mg | 800 mg | 17.5% | 13.3% | 571 ga |
mchere | |||||
Iron, Faith | 2.1 mg | 18 mg | 11.7% | 8.9% | 857 ga |
Manganese, Mn | 0.444 mg | 2 mg | 22.2% | 16.8% | 450 ga |
Mkuwa, Cu | 209 p | 1000 mcg | 20.9% | 15.8% | 478 ga |
Selenium, Ngati | 1.2 p | 55 mcg | 2.2% | 1.7% | 4583 ga |
Nthaka, Zn | 1.12 mg | 12 mg | 9.3% | 7% | 1071 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 0.32 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 0.549 ga | ~ | |||
valine | 0.464 ga | ~ | |||
Mbiri * | 0.247 ga | ~ | |||
Isoleucine | 0.391 ga | ~ | |||
Leucine | 0.708 ga | ~ | |||
lysine | 0.608 ga | ~ | |||
methionine | 0.133 ga | ~ | |||
threonine | 0.373 ga | ~ | |||
Tryptophan | 0.105 ga | ~ | |||
phenylalanine | 0.479 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.372 ga | ~ | |||
Aspartic asidi | 1.072 ga | ~ | |||
Glycine | 0.346 ga | ~ | |||
Asidi a Glutamic | 1.351 ga | ~ | |||
Mapuloteni | 0.376 ga | ~ | |||
Serine | 0.482 ga | ~ | |||
Tyrosine | 0.25 ga | ~ | |||
Cysteine | 0.096 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.139 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 0.13 ga | ~ | |||
18: 0 Stearic | 0.008 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.047 ga | Mphindi 16.8 g | 0.3% | 0.2% | |
18: 1 Oleic (Omega-9) | 0.047 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.231 ga | kuchokera 11.2-20.6 g | 2.1% | 1.6% | |
18: 2 Linoleic | 0.126 ga | ~ | |||
18: 3 Wachisoni | 0.105 ga | ~ | |||
Omega-3 mafuta acids | 0.105 ga | kuchokera 0.9 mpaka 3.7 g | 11.7% | 8.9% | |
Omega-6 mafuta acids | 0.126 ga | kuchokera 4.7 mpaka 16.8 g | 2.7% | 2% |
Mphamvu ndi 132 kcal.
- chikho = 172 magalamu (227 kcal)
Nyemba, zakuda, Mbeu zokhwima, zophika, ndi mchere mavitamini ndi mchere monga vitamini B1 - 16,3%, vitamini B9 - 37.3%, potaziyamu - 14,2%, magnesium - 17,5%, phosphorous - 17,5%, chitsulo - 11,7%, manganese. -22,2%, mkuwa - 20,9%
- vitamini B1 ndi gawo la michere yayikulu yamakabohydrate komanso mphamvu yamagetsi, yopatsa thupi mphamvu ndi mankhwala apulasitiki komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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.
- mankhwala enaake a imakhudzidwa ndi kagayidwe kabwino ka mphamvu ndi mapuloteni kaphatikizidwe, ma nucleic acid, imakhazikika pakhungu, ndikofunikira pakukhalitsa ndi homeostasis ya calcium, potaziyamu ndi sodium. Kulephera kwa magnesium kumabweretsa hypomagnesemia, kumawonjezera chiopsezo chokhala ndi matenda oopsa, matenda amtima.
- 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 132 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere ubwino Nyemba, wakuda, Okhwima mbewu, kuphika, mchere, zopatsa mphamvu, zakudya, opindulitsa katundu Nyemba, wakuda, Okhwima mbewu, kuphika, ndi mchere.
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