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 | 136 kcal | 1684 kcal | 8.1% | 6% | 1238 |
Mapuloteni | 9.34 ga | 76 ga | 12.3% | 9% | 814 ga |
mafuta | 0.46 ga | 56 ga | 0.8% | 0.6% | 12174 ga |
Zakudya | 15.86 ga | 219 ga | 7.2% | 5.3% | 1381 |
Zakudya za zakudya | 8.6 ga | 20 ga | 43% | 31.6% | 233 ga |
Water | 64.65 ga | 2273 ga | 2.8% | 2.1% | 3516 ga |
ash | 1.09 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.21 mg | 1.5 mg | 14% | 10.3% | 714 ga |
Vitamini B2, Riboflavin | 0.069 mg | 1.8 mg | 3.8% | 2.8% | 2609 ga |
Vitamini B5, Pantothenic | 0.24 mg | 5 mg | 4.8% | 3.5% | 2083 ga |
Vitamini B6, pyridoxine | 0.081 mg | 2 mg | 4.1% | 3% | 2469 ga |
Vitamini B9, folate | 207 mcg | 400 mcg | 51.8% | 38.1% | 193 ga |
Vitamini PP, ayi | 0.515 mg | 20 mg | 2.6% | 1.9% | 3883 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 387 mg | 2500 mg | 15.5% | 11.4% | 646 ga |
Calcium, CA | 50 mg | 1000 mg | 5% | 3.7% | 2000 |
Mankhwala a magnesium, mg | 50 mg | 400 mg | 12.5% | 9.2% | 800 ga |
Sodium, Na | 1 mg | 1300 mg | 0.1% | 0.1% | 130000 ga |
Sulufule, S | 93.4 mg | 1000 mg | 9.3% | 6.8% | 1071 ga |
Phosphorus, P. | 135 mg | 800 mg | 16.9% | 12.4% | 593 ga |
mchere | |||||
Iron, Faith | 2.09 mg | 18 mg | 11.6% | 8.5% | 861 ga |
Manganese, Mn | 0.37 mg | 2 mg | 18.5% | 13.6% | 541 ga |
Mkuwa, Cu | 231 p | 1000 mcg | 23.1% | 17% | 433 ga |
Selenium, Ngati | 1.3 p | 55 mcg | 2.4% | 1.8% | 4231 ga |
Nthaka, Zn | 1.14 mg | 12 mg | 9.5% | 7% | 1053 ga |
Amino acid ofunikira | |||||
Arginine * | 0.578 ga | ~ | |||
valine | 0.489 ga | ~ | |||
Mbiri * | 0.26 ga | ~ | |||
Isoleucine | 0.412 ga | ~ | |||
Leucine | 0.746 ga | ~ | |||
lysine | 0.641 ga | ~ | |||
methionine | 0.14 ga | ~ | |||
threonine | 0.393 ga | ~ | |||
Tryptophan | 0.111 ga | ~ | |||
phenylalanine | 0.505 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.391 ga | ~ | |||
Aspartic asidi | 1.129 ga | ~ | |||
Glycine | 0.365 ga | ~ | |||
Asidi a Glutamic | 1.424 ga | ~ | |||
Mapuloteni | 0.396 ga | ~ | |||
Serine | 0.508 ga | ~ | |||
Tyrosine | 0.263 ga | ~ | |||
Cysteine | 0.102 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.119 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 0.112 ga | ~ | |||
18: 0 Stearic | 0.007 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.04 ga | Mphindi 16.8 g | 0.2% | 0.1% | |
18: 1 Oleic (Omega-9) | 0.04 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.199 ga | kuchokera 11.2-20.6 g | 1.8% | 1.3% | |
18: 2 Linoleic | 0.108 ga | ~ | |||
18: 3 Wachisoni | 0.091 ga | ~ | |||
Omega-3 mafuta acids | 0.091 ga | kuchokera 0.9 mpaka 3.7 g | 10.1% | 7.4% | |
Omega-6 mafuta acids | 0.108 ga | kuchokera 4.7 mpaka 16.8 g | 2.3% | 1.7% |
Mphamvu ndi 136 kcal.
- chikho = 177 g (240.7 kcal)
Nyemba, kiranberi (nyemba zaku Roma, chitumbuwa borlotti), Mbewu zokhwima, zophika, zopanda mchere ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 14%, vitamini B9 - 51,8%, potaziyamu - 15,5%, magnesium - 12,5%, phosphorus - 16,9%, iron - 11,6%, manganese - 18,5%, mkuwa - 23,1%
- 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 136 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere wothandiza nyemba, kiranberi (nyemba zaku Roma, chitumbuwa borlotti), Mbeu zokhwima, zophika, zopanda mchere, zopatsa mphamvu, zopatsa thanzi, zopindulitsa za nyemba, kiranberi (nyemba zaku Roma, chitumbuwa borlotti ), Mbewu zokhwima, zophika, zopanda mchere