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 | 333 kcal | 1684 kcal | 19.8% | 5.9% | 506 ga |
Mapuloteni | 23.58 ga | 76 ga | 31% | 9.3% | 322 ga |
mafuta | 0.83 ga | 56 ga | 1.5% | 0.5% | 6747 ga |
Zakudya | 35.11 ga | 219 ga | 16% | 4.8% | 624 ga |
Zakudya za zakudya | 24.9 ga | 20 ga | 124.5% | 37.4% | 80 ga |
Water | 11.75 ga | 2273 ga | 0.5% | 0.2% | 19345 ga |
ash | 3.83 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.529 mg | 1.5 mg | 35.3% | 10.6% | 284 ga |
Vitamini B2, Riboflavin | 0.219 mg | 1.8 mg | 12.2% | 3.7% | 822 ga |
Vitamini B5, Pantothenic | 0.78 mg | 5 mg | 15.6% | 4.7% | 641 ga |
Vitamini B6, pyridoxine | 0.397 mg | 2 mg | 19.9% | 6% | 504 ga |
Vitamini B9, folate | 394 p | 400 mcg | 98.5% | 29.6% | 102 ga |
Vitamini C, ascorbic | 4.5 mg | 90 mg | 5% | 1.5% | 2000 |
Vitamini E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 0.5% | 6818 ga |
Vitamini K, phylloquinone | 19 p | 120 mcg | 15.8% | 4.7% | 632 |
Vitamini PP, ayi | 2.06 mg | 20 mg | 10.3% | 3.1% | 971 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1406 mg | 2500 mg | 56.2% | 16.9% | 178 ga |
Calcium, CA | 143 mg | 1000 mg | 14.3% | 4.3% | 699 ga |
Mankhwala a magnesium, mg | 140 mg | 400 mg | 35% | 10.5% | 286 ga |
Sodium, Na | 24 mg | 1300 mg | 1.8% | 0.5% | 5417 ga |
Sulufule, S | 235.8 mg | 1000 mg | 23.6% | 7.1% | 424 ga |
Phosphorus, P. | 407 mg | 800 mg | 50.9% | 15.3% | 197 ga |
mchere | |||||
Iron, Faith | 8.2 mg | 18 mg | 45.6% | 13.7% | 220 ga |
Manganese, Mn | 1.021 mg | 2 mg | 51.1% | 15.3% | 196 ga |
Mkuwa, Cu | 958 p | 1000 mcg | 95.8% | 28.8% | 104 ga |
Selenium, Ngati | 3.2 p | 55 mcg | 5.8% | 1.7% | 1719 ga |
Nthaka, Zn | 2.79 mg | 12 mg | 23.3% | 7% | 430 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 2.23 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 1.46 ga | ~ | |||
valine | 1.233 ga | ~ | |||
Mbiri * | 0.656 ga | ~ | |||
Isoleucine | 1.041 ga | ~ | |||
Leucine | 1.882 ga | ~ | |||
lysine | 1.618 ga | ~ | |||
methionine | 0.355 ga | ~ | |||
threonine | 0.992 ga | ~ | |||
Tryptophan | 0.279 ga | ~ | |||
phenylalanine | 1.275 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.988 ga | ~ | |||
Aspartic asidi | 2.852 ga | ~ | |||
Glycine | 0.92 ga | ~ | |||
Asidi a Glutamic | 3.595 ga | ~ | |||
Mapuloteni | 1 chaka | ~ | |||
Serine | 1.282 ga | ~ | |||
Tyrosine | 0.664 ga | ~ | |||
Cysteine | 0.256 ga | ~ | |||
Sterol (sterols) | |||||
Ma Phytosterols | 127 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.12 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 0.106 ga | ~ | |||
18: 0 Stearic | 0.014 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.064 ga | Mphindi 16.8 g | 0.4% | 0.1% | |
18: 1 Oleic (Omega-9) | 0.064 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.457 ga | kuchokera 11.2-20.6 g | 4.1% | 1.2% | |
18: 2 Linoleic | 0.178 ga | ~ | |||
18: 3 Wachisoni | 0.279 ga | ~ | |||
Omega-3 mafuta acids | 0.279 ga | kuchokera 0.9 mpaka 3.7 g | 31% | 9.3% | |
Omega-6 mafuta acids | 0.178 ga | kuchokera 4.7 mpaka 16.8 g | 3.8% | 1.1% |
Mphamvu ndi 333 kcal.
- chikho = 184 g (612.7 kcal)
Nyemba, impso, mitundu yonse, Zokhwima ali ndi mavitamini ndi michere yambiri monga vitamini B1 ndi 35.3%, vitamini B2 - 12,2%, vitamini B5 - 15,6%, vitamini B6 - 19,9%, vitamini B9 - 98,5%, vitamini K - 15,8, 56,2%, potaziyamu - 14.3%, calcium ya 35%, magnesium - 50.9%, phosphorus ndi 45,6%, chitsulo - 51,1%, manganese - 95.8%, mkuwa - 23,3%, zinc - 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 B2 imakhudzidwa ndikuchita kwa redox, kumathandizira kuti mitundu ya zowunikira zowonera itengeke komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya thanzi la khungu, nembanemba ya mucous, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- vitamini B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- vitamini B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- 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.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yamagazi, prothrombin yotsika m'magazi.
- 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.
- kashiamu ndilo gawo lalikulu la mafupa athu, limakhala ngati wolamulira wamanjenje, lomwe limakhudzidwa ndi kupindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, m'chiuno ndi m'munsi mwake, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 333 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere kuposa nyemba zothandiza, impso, mitundu yonse, Okhwima, zopatsa mphamvu, michere, phindu la nyemba, impso, mitundu yonse, Okhwima