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 | 117 kcal | 1684 kcal | 6.9% | 5.9% | 1439 ga |
| Mapuloteni | 7.81 ga | 76 ga | 10.3% | 8.8% | 973 ga |
| mafuta | 0.55 ga | 56 ga | 1% | 0.9% | 10182 ga |
| Zakudya | 20.96 ga | 219 ga | 9.6% | 8.2% | 1045 ga |
| Water | 69.23 ga | 2273 ga | 3% | 2.6% | 3283 ga |
| ash | 1.45 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 1 p | 900 mcg | 0.1% | 0.1% | 90000 ga |
| Vitamini B1, thiamine | 0.124 mg | 1.5 mg | 8.3% | 7.1% | 1210 ga |
| Vitamini B2, Riboflavin | 0.023 mg | 1.8 mg | 1.3% | 1.1% | 7826 ga |
| Vitamini B5, Pantothenic | 0.391 mg | 5 mg | 7.8% | 6.7% | 1279 ga |
| Vitamini B6, pyridoxine | 0.093 mg | 2 mg | 4.7% | 4% | 2151 ga |
| Vitamini B9, folate | 143 p | 400 mcg | 35.8% | 30.6% | 280 ga |
| Vitamini C, ascorbic | 1 mg | 90 mg | 1.1% | 0.9% | 9000 ga |
| Vitamini PP, ayi | 0.668 mg | 20 mg | 3.3% | 2.8% | 2994 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 304 mg | 2500 mg | 12.2% | 10.4% | 822 ga |
| Calcium, CA | 3 mg | 1000 mg | 0.3% | 0.3% | 33333 ga |
| Mankhwala a magnesium, mg | 104 mg | 400 mg | 26% | 22.2% | 385 ga |
| Sodium, Na | 246 mg | 1300 mg | 18.9% | 16.2% | 528 ga |
| Sulufule, S | 78.1 mg | 1000 mg | 7.8% | 6.7% | 1280 ga |
| Phosphorus, P. | 150 mg | 800 mg | 18.8% | 16.1% | 533 ga |
| mchere | |||||
| Iron, Faith | 3.14 mg | 18 mg | 17.4% | 14.9% | 573 ga |
| Manganese, Mn | 0.527 mg | 2 mg | 26.4% | 22.6% | 380 ga |
| Mkuwa, Cu | 164 p | 1000 mcg | 16.4% | 14% | 610 ga |
| Selenium, Ngati | 2.8 p | 55 mcg | 5.1% | 4.4% | 1964 |
| Nthaka, Zn | 0.59 mg | 12 mg | 4.9% | 4.2% | 2034 ga |
| Amino acid ofunikira | |||||
| valine | 0.25 ga | ~ | |||
| Mbiri * | 0.263 ga | ~ | |||
| Isoleucine | 0.388 ga | ~ | |||
| Leucine | 0.525 ga | ~ | |||
| lysine | Magalasi 0.425 g | ~ | |||
| methionine | 0.075 ga | ~ | |||
| Tryptophan | 0.05 ga | ~ | |||
| phenylalanine | 0.35 ga | ~ | |||
| Amino asidi | |||||
| Cysteine | 0.04 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.124 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.107 ga | ~ | |||
| 18: 0 Stearic | 0.017 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.044 ga | Mphindi 16.8 g | 0.3% | 0.3% | |
| 18: 1 Oleic (Omega-9) | 0.044 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.256 ga | kuchokera 11.2-20.6 g | 2.3% | 2% | |
| 18: 2 Linoleic | 0.165 ga | ~ | |||
| 18: 3 Wachisoni | 0.09 ga | ~ | |||
| Omega-3 mafuta acids | 0.09 ga | kuchokera 0.9 mpaka 3.7 g | 10% | 8.5% | |
| Omega-6 mafuta acids | 0.165 ga | kuchokera 4.7 mpaka 16.8 g | 3.5% | 3% |
Mphamvu ndi 117 kcal.
- chikho = 177 g (207.1 kcal)
Nyemba gulugufe (njenjete), yophika, ndi mchere mavitamini ndi mchere monga vitamini B9 - 35,8%, potaziyamu - 12,2%, magnesium - 26%, phosphorous - 18,8%, chitsulo - 17,4%, manganese - 26,4%, mkuwa; 16,4 %
- 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 117 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Nyemba gulugufe (nyemba), yophika, mchere, zopatsa mphamvu, zakudya, opindulitsa zimatha Nyemba butterfly (nyemba), yophika, ndi mchere.