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 | 91 kcal | 1684 kcal | 5.4% | 5.9% | 1851 |
| Mapuloteni | 6.03 ga | 76 ga | 7.9% | 8.7% | 1260 ga |
| mafuta | 0.29 ga | 56 ga | 0.5% | 0.5% | 19310 ga |
| Zakudya | 9.65 ga | 219 ga | 4.4% | 4.8% | 2269 ga |
| Zakudya za zakudya | 6.9 ga | 20 ga | 34.5% | 37.9% | 290 ga |
| Water | 75.64 ga | 2273 ga | 3.3% | 3.6% | 3005 ga |
| ash | 1.49 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.14 mg | 1.5 mg | 9.3% | 10.2% | 1071 ga |
| Vitamini B2, Riboflavin | 0.12 mg | 1.8 mg | 6.7% | 7.4% | 1500 ga |
| Vitamini B4, choline | 23.2 mg | 500 mg | 4.6% | 5.1% | 2155 ga |
| Vitamini B5, Pantothenic | 0.184 mg | 5 mg | 3.7% | 4.1% | 2717 ga |
| Vitamini B6, pyridoxine | 0.055 mg | 2 mg | 2.8% | 3.1% | 3636 ga |
| Vitamini B9, folate | 61 p | 400 mcg | 15.3% | 16.8% | 656 ga |
| Vitamini C, ascorbic | 2.7 mg | 90 mg | 3% | 3.3% | 3333 ga |
| Vitamini E, alpha tocopherol, TE | 0.62 mg | 15 mg | 4.1% | 4.5% | 2419 ga |
| Vitamini K, phylloquinone | 2.3 p | 120 mcg | 1.9% | 2.1% | 5217 ga |
| Vitamini PP, ayi | 0.62 mg | 20 mg | 3.1% | 3.4% | 3226 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 308 mg | 2500 mg | 12.3% | 13.5% | 812 ga |
| Calcium, CA | 35 mg | 1000 mg | 3.5% | 3.8% | 2857 ga |
| Mankhwala a magnesium, mg | 35 mg | 400 mg | 8.8% | 9.7% | 1143 ga |
| Sodium, Na | 384 mg | 1300 mg | 29.5% | 32.4% | 339 ga |
| Sulufule, S | 60.3 mg | 1000 mg | 6% | 6.6% | 1658 ga |
| Phosphorus, P. | 108 mg | 800 mg | 13.5% | 14.8% | 741 ga |
| mchere | |||||
| Iron, Faith | 1.9 mg | 18 mg | 10.6% | 11.6% | 947 ga |
| Manganese, Mn | 0.233 mg | 2 mg | 11.7% | 12.9% | 858 ga |
| Mkuwa, Cu | 192 p | 1000 mcg | 19.2% | 21.1% | 521 ga |
| Selenium, Ngati | 1.3 p | 55 mcg | 2.4% | 2.6% | 4231 ga |
| Nthaka, Zn | 0.54 mg | 12 mg | 4.5% | 4.9% | 2222 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 0.23 ga | zazikulu 100 g | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.331 ga | ~ | |||
| valine | 0.348 ga | ~ | |||
| Mbiri * | 0.166 ga | ~ | |||
| Isoleucine | 0.285 ga | ~ | |||
| Leucine | 0.512 ga | ~ | |||
| lysine | 0.422 ga | ~ | |||
| methionine | 0.079 ga | ~ | |||
| threonine | 0.222 ga | ~ | |||
| Tryptophan | 0.072 ga | ~ | |||
| phenylalanine | 0.356 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.274 ga | ~ | |||
| Aspartic asidi | 0.755 ga | ~ | |||
| Glycine | 0.244 ga | ~ | |||
| Asidi a Glutamic | 0.969 ga | ~ | |||
| Mapuloteni | 0.345 ga | ~ | |||
| Serine | 0.378 ga | ~ | |||
| Tyrosine | 0.143 ga | ~ | |||
| Cysteine | 0.056 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.075 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.07 ga | ~ | |||
| 18: 0 Stearic | 0.004 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.025 ga | Mphindi 16.8 g | 0.1% | 0.1% | |
| 18: 1 Oleic (Omega-9) | 0.025 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.125 ga | kuchokera 11.2-20.6 g | 1.1% | 1.2% | |
| 18: 2 Linoleic | 0.068 ga | ~ | |||
| 18: 3 Wachisoni | 0.057 ga | ~ | |||
| Omega-3 mafuta acids | 0.057 ga | kuchokera 0.9 mpaka 3.7 g | 6.3% | 6.9% | |
| Omega-6 mafuta acids | 0.068 ga | kuchokera 4.7 mpaka 16.8 g | 1.4% | 1.5% |
Mphamvu ndi 91 kcal.
- chikho = 240 magalamu (218.4 kcal)
Nyemba, kamba wakuda, Mbeu okhwima, zamzitini olemera mu mavitamini ndi mchere monga vitamini B9 ndi 15.3%, potaziyamu kapena 12.3%, phosphorous - 13,5%, manganese ndi 11.7%, mkuwa - 19,2%.
- 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.
- 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 91 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Nyemba, kamba wakuda, Okhwima mbewu, zamzitini, zopatsa mphamvu, zakudya, opindulitsa katundu Nyemba, wakuda kamba, Okhwima mbewu, zamzitini