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 | 341 kcal | 1684 kcal | 20.2% | 5.9% | 494 ga |
Mapuloteni | 21.6 ga | 76 ga | 28.4% | 8.3% | 352 ga |
mafuta | 1.42 ga | 56 ga | 2.5% | 0.7% | 3944 ga |
Zakudya | 46.86 ga | 219 ga | 21.4% | 6.3% | 467 ga |
Zakudya za zakudya | 15.5 ga | 20 ga | 77.5% | 22.7% | 129 ga |
Water | 11.02 ga | 2273 ga | 0.5% | 0.1% | 20626 ga |
ash | 3.6 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.9 mg | 1.5 mg | 60% | 17.6% | 167 ga |
Vitamini B2, Riboflavin | 0.193 mg | 1.8 mg | 10.7% | 3.1% | 933 ga |
Vitamini B4, choline | 66.4 mg | 500 mg | 13.3% | 3.9% | 753 |
Vitamini B5, Pantothenic | 0.899 mg | 5 mg | 18% | 5.3% | 556 ga |
Vitamini B6, pyridoxine | 0.286 mg | 2 mg | 14.3% | 4.2% | 699 ga |
Vitamini B9, folate | 444 mcg | 400 mcg | 111% | 32.6% | 90 ga |
Vitamini E, alpha tocopherol, TE | 0.21 mg | 15 mg | 1.4% | 0.4% | 7143 ga |
Vitamini K, phylloquinone | 5.6 p | 120 mcg | 4.7% | 1.4% | 2143 ga |
Vitamini PP, ayi | 1.955 mg | 20 mg | 9.8% | 2.9% | 1023 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1483 mg | 2500 mg | 59.3% | 17.4% | 169 ga |
Calcium, CA | 123 mg | 1000 mg | 12.3% | 3.6% | 813 ga |
Mankhwala a magnesium, mg | 171 mg | 400 mg | 42.8% | 12.6% | 234 ga |
Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.1% | 26000 ga |
Sulufule, S | 216 mg | 1000 mg | 21.6% | 6.3% | 463 ga |
Phosphorus, P. | 352 mg | 800 mg | 44% | 12.9% | 227 ga |
mchere | |||||
Iron, Faith | 5.02 mg | 18 mg | 27.9% | 8.2% | 359 ga |
Manganese, Mn | 1.06 mg | 2 mg | 53% | 15.5% | 189 ga |
Mkuwa, Cu | 841 p | 1000 mcg | 84.1% | 24.7% | 119 ga |
Selenium, Ngati | 3.2 p | 55 mcg | 5.8% | 1.7% | 1719 ga |
Nthaka, Zn | 3.65 mg | 12 mg | 30.4% | 8.9% | 329 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 2.12 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 1.337 ga | ~ | |||
valine | 1.13 ga | ~ | |||
Mbiri * | 0.601 ga | ~ | |||
Isoleucine | 0.954 ga | ~ | |||
Leucine | 1.725 ga | ~ | |||
lysine | 1.483 ga | ~ | |||
methionine | 0.325 ga | ~ | |||
threonine | 0.909 ga | ~ | |||
Tryptophan | 0.256 ga | ~ | |||
phenylalanine | 1.168 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.905 ga | ~ | |||
Aspartic asidi | 2.613 ga | ~ | |||
Glycine | 0.843 ga | ~ | |||
Asidi a Glutamic | 3.294 ga | ~ | |||
Mapuloteni | 0.916 ga | ~ | |||
Serine | 1.175 ga | ~ | |||
Tyrosine | 0.608 ga | ~ | |||
Cysteine | 0.235 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.366 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.001 ga | ~ | |||
16: 0 Palmitic | 0.343 ga | ~ | |||
18: 0 Stearic | 0.022 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.123 ga | Mphindi 16.8 g | 0.7% | 0.2% | |
18: 1 Oleic (Omega-9) | 0.123 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.61 ga | kuchokera 11.2-20.6 g | 5.4% | 1.6% | |
18: 2 Linoleic | 0.332 ga | ~ | |||
18: 3 Wachisoni | 0.278 ga | ~ | |||
Omega-3 mafuta acids | 0.278 ga | kuchokera 0.9 mpaka 3.7 g | 30.9% | 9.1% | |
Omega-6 mafuta acids | 0.332 ga | kuchokera 4.7 mpaka 16.8 g | 7.1% | 2.1% |
Mphamvu ndi 341 kcal.
- chikho = 194 g (661.5 kcal)
- supuni = 12.1 g (41.3 kcal)
Nyemba, zakuda, Mbeu zokhwima olemera mu mavitamini ndi mchere monga vitamini B1 - 60%, choline ndi 13.3%, vitamini B5 - 18%, vitamini B6 - 14,3%, vitamini B9 - 111%, potaziyamu - 59,3%, calcium, kapena 12.3%. magnesium - 42,8%, phosphorous - 44%, chitsulo - 27,9%, manganese - 53%, mkuwa - 84,1%, zinki - 30,4%
- 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.
- Choline ndi gawo la lecithin lomwe limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amtundu wa methyl, omwe amakhala ngati lipotropic factor.
- vitamini B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- vitamini B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- 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.
- kashiamu ndilo gawo lalikulu la mafupa athu, limakhala ngati wolamulira wamanjenje, lomwe limakhudzidwa ndi kupindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, m'chiuno ndi m'munsi mwake, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
- 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 341 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere ubwino Nyemba, wakuda, Okhwima mbewu, zopatsa mphamvu, zakudya, zopindulitsa katundu Nyemba, wakuda, Kukhwima mbewu