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 | 127 kcal | 1684 kcal | 7.5% | 5.9% | 1326 ga |
Mapuloteni | 8.67 ga | 76 ga | 11.4% | 9% | 877 ga |
mafuta | 0.5 ga | 56 ga | 0.9% | 0.7% | 11200 ga |
Zakudya | 16.4 ga | 219 ga | 7.5% | 5.9% | 1335 ga |
Zakudya za zakudya | 6.4 ga | 20 ga | 32% | 25.2% | 313 ga |
Water | 66.94 ga | 2273 ga | 2.9% | 2.3% | 3396 ga |
ash | 1.09 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.16 mg | 1.5 mg | 10.7% | 8.4% | 938 ga |
Vitamini B2, Riboflavin | 0.058 mg | 1.8 mg | 3.2% | 2.5% | 3103 ga |
Vitamini B5, Pantothenic | 0.22 mg | 5 mg | 4.4% | 3.5% | 2273 ga |
Vitamini B6, pyridoxine | 0.12 mg | 2 mg | 6% | 4.7% | 1667 ga |
Vitamini B9, folate | 130 p | 400 mcg | 32.5% | 25.6% | 308 ga |
Vitamini C, ascorbic | 1.2 mg | 90 mg | 1.3% | 1% | 7500 ga |
Vitamini E, alpha tocopherol, TE | 0.87 mg | 15 mg | 5.8% | 4.6% | 1724 ga |
Vitamini K, phylloquinone | 3.3 p | 120 mcg | 2.8% | 2.2% | 3636 ga |
Vitamini PP, ayi | 0.578 mg | 20 mg | 2.9% | 2.3% | 3460 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 403 mg | 2500 mg | 16.1% | 12.7% | 620 ga |
Calcium, CA | 28 mg | 1000 mg | 2.8% | 2.2% | 3571 ga |
Mankhwala a magnesium, mg | 45 mg | 400 mg | 11.3% | 8.9% | 889 ga |
Sodium, Na | 238 mg | 1300 mg | 18.3% | 14.4% | 546 ga |
Sulufule, S | 86.7 mg | 1000 mg | 8.7% | 6.9% | 1153 ga |
Phosphorus, P. | 142 mg | 800 mg | 17.8% | 14% | 563 ga |
mchere | |||||
Iron, Faith | 2.94 mg | 18 mg | 16.3% | 12.8% | 612 ga |
Manganese, Mn | 0.477 mg | 2 mg | 23.9% | 18.8% | 419 ga |
Mkuwa, Cu | 242 p | 1000 mcg | 24.2% | 19.1% | 413 ga |
Selenium, Ngati | 1.2 p | 55 mcg | 2.2% | 1.7% | 4583 ga |
Nthaka, Zn | 1.07 mg | 12 mg | 8.9% | 7% | 1121 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 0.32 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 0.537 ga | ~ | |||
valine | 0.454 ga | ~ | |||
Mbiri * | 0.242 ga | ~ | |||
Isoleucine | 0.383 ga | ~ | |||
Leucine | 0.693 ga | ~ | |||
lysine | 0.595 ga | ~ | |||
methionine | 0.13 ga | ~ | |||
threonine | 0.365 ga | ~ | |||
Tryptophan | 0.103 ga | ~ | |||
phenylalanine | 0.469 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.364 ga | ~ | |||
Aspartic asidi | 1.049 ga | ~ | |||
Glycine | 0.339 ga | ~ | |||
Asidi a Glutamic | 1.323 ga | ~ | |||
Mapuloteni | 0.368 ga | ~ | |||
Serine | 0.472 ga | ~ | |||
Tyrosine | 0.244 ga | ~ | |||
Cysteine | 0.094 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.072 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 0.064 ga | ~ | |||
18: 0 Stearic | 0.008 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.039 ga | Mphindi 16.8 g | 0.2% | 0.2% | |
18: 1 Oleic (Omega-9) | 0.039 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.275 ga | kuchokera 11.2-20.6 g | 2.5% | 2% | |
18: 2 Linoleic | 0.107 ga | ~ | |||
18: 3 Wachisoni | 0.168 ga | ~ | |||
Omega-3 mafuta acids | 0.168 ga | kuchokera 0.9 mpaka 3.7 g | 18.7% | 14.7% | |
Omega-6 mafuta acids | 0.107 ga | kuchokera 4.7 mpaka 16.8 g | 2.3% | 1.8% |
Mphamvu ndi 127 kcal.
- chikho = 177 g (224.8 kcal)
Nyemba, impso, mitundu yonse, Zokhwima, zophika, ndi mchere ochuluka mavitamini ndi michere monga vitamini B9 ndi 32.5%, potaziyamu - 16,1%, magnesium - 11,3%, phosphorous - 17,8%, chitsulo - 16,3%, manganese - 23,9%, mkuwa - 24,2, XNUMX%
- 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 127 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Nyemba, impso, mitundu yonse, Okhwima, yophika, mchere, zopatsa mphamvu, zakudya, opindulitsa katundu Nyemba, impso, mitundu yonse, Okhwima, yophika, ndi mchere