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 | 130 kcal | 1684 kcal | 7.7% | 5.9% | 1295 ga |
| Mapuloteni | 8.18 ga | 76 ga | 10.8% | 8.3% | 929 ga |
| mafuta | 0.35 ga | 56 ga | 0.6% | 0.5% | 16000 ga |
| Zakudya | 16.05 ga | 219 ga | 7.3% | 5.6% | 1364 ga |
| Zakudya za zakudya | 8.3 ga | 20 ga | 41.5% | 31.9% | 241 ga |
| Water | 65.74 ga | 2273 ga | 2.9% | 2.2% | 3458 ga |
| ash | 1.38 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.225 mg | 1.5 mg | 15% | 11.5% | 667 ga |
| Vitamini B2, Riboflavin | 0.056 mg | 1.8 mg | 3.1% | 2.4% | 3214 ga |
| Vitamini B4, choline | 32.6 mg | 500 mg | 6.5% | 5% | 1534 ga |
| Vitamini B5, Pantothenic | 0.26 mg | 5 mg | 5.2% | 4% | 1923 |
| Vitamini B6, pyridoxine | 0.077 mg | 2 mg | 3.9% | 3% | 2597 ga |
| Vitamini B9, folate | 86 p | 400 mcg | 21.5% | 16.5% | 465 ga |
| Vitamini E, alpha tocopherol, TE | 0.87 mg | 15 mg | 5.8% | 4.5% | 1724 ga |
| Vitamini K, phylloquinone | 3.3 p | 120 mcg | 2.8% | 2.2% | 3636 ga |
| Vitamini PP, ayi | 0.527 mg | 20 mg | 2.6% | 2% | 3795 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 433 mg | 2500 mg | 17.3% | 13.3% | 577 ga |
| Calcium, CA | 55 mg | 1000 mg | 5.5% | 4.2% | 1818 |
| Mankhwala a magnesium, mg | 49 mg | 400 mg | 12.3% | 9.5% | 816 ga |
| Sodium, Na | 239 mg | 1300 mg | 18.4% | 14.2% | 544 ga |
| Sulufule, S | 81.8 mg | 1000 mg | 8.2% | 6.3% | 1222 ga |
| Phosphorus, P. | 152 mg | 800 mg | 19% | 14.6% | 526 ga |
| mchere | |||||
| Iron, Faith | 2.85 mg | 18 mg | 15.8% | 12.2% | 632 |
| Manganese, Mn | 0.327 mg | 2 mg | 16.4% | 12.6% | 612 ga |
| Mkuwa, Cu | 269 p | 1000 mcg | 26.9% | 20.7% | 372 ga |
| Selenium, Ngati | 1.2 p | 55 mcg | 2.2% | 1.7% | 4583 ga |
| Nthaka, Zn | 0.76 mg | 12 mg | 6.3% | 4.8% | 1579 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 0.32 ga | zazikulu 100 g | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.507 ga | ~ | |||
| valine | 0.428 ga | ~ | |||
| Mbiri * | 0.228 ga | ~ | |||
| Isoleucine | 0.361 ga | ~ | |||
| Leucine | 0.653 ga | ~ | |||
| lysine | 0.562 ga | ~ | |||
| methionine | 0.123 ga | ~ | |||
| threonine | 0.344 ga | ~ | |||
| Tryptophan | 0.097 ga | ~ | |||
| phenylalanine | 0.442 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.343 ga | ~ | |||
| Aspartic asidi | 0.99 ga | ~ | |||
| Glycine | 0.319 ga | ~ | |||
| Asidi a Glutamic | 1.247 ga | ~ | |||
| Mapuloteni | 0.347 ga | ~ | |||
| Serine | 0.445 ga | ~ | |||
| Tyrosine | 0.23 ga | ~ | |||
| Cysteine | 0.089 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.089 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.084 ga | ~ | |||
| 18: 0 Stearic | 0.005 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.03 ga | Mphindi 16.8 g | 0.2% | 0.2% | |
| 18: 1 Oleic (Omega-9) | 0.03 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.149 ga | kuchokera 11.2-20.6 g | 1.3% | 1% | |
| 18: 2 Linoleic | 0.081 ga | ~ | |||
| 18: 3 Wachisoni | 0.068 ga | ~ | |||
| Omega-3 mafuta acids | 0.068 ga | kuchokera 0.9 mpaka 3.7 g | 7.6% | 5.8% | |
| Omega-6 mafuta acids | 0.081 ga | kuchokera 4.7 mpaka 16.8 g | 1.7% | 1.3% |
Mphamvu yake ndi ma calories 130.
- chikho = 185 magalamu (240.5 kcal)
Nyemba, kamba wakuda, Njere zokhwima, zophikidwa ndi mchere olemera mu mavitamini ndi mchere monga vitamini B1 - 15%, vitamini B9 - 21,5%, potaziyamu - 17,3%, magnesium - kapena 12.3%, phosphorous - 19%, chitsulo - 15,8%, manganese - 16,4. 26,9%, mkuwa - XNUMX%
- 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 130 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Nyemba, wakuda kamba, Okhwima mbewu, yophika ndi mchere, zopatsa mphamvu, zakudya, opindulitsa katundu Nyemba, wakuda kamba, Okhwima mbewu, yophika ndi mchere.