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 | 81 kcal | 1684 kcal | 4.8% | 5.9% | 2079 ga |
| Mapuloteni | 5.22 ga | 76 ga | 6.9% | 8.5% | 1456 ga |
| mafuta | 0.36 ga | 56 ga | 0.6% | 0.7% | 15556 ga |
| Zakudya | 9.53 ga | 219 ga | 4.4% | 5.4% | 2298 ga |
| Zakudya za zakudya | 5.3 ga | 20 ga | 26.5% | 32.7% | 377 ga |
| Water | 77.96 ga | 2273 ga | 3.4% | 4.2% | 2916 ga |
| ash | 1.64 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.106 mg | 1.5 mg | 7.1% | 8.8% | 1415 ga |
| Vitamini B2, Riboflavin | 0.067 mg | 1.8 mg | 3.7% | 4.6% | 2687 ga |
| Vitamini B4, choline | 30.5 mg | 500 mg | 6.1% | 7.5% | 1639 ga |
| Vitamini B5, Pantothenic | 0.13 mg | 5 mg | 2.6% | 3.2% | 3846 ga |
| Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 4.9% | 2500 ga |
| Vitamini B9, folate | 26 p | 400 mcg | 6.5% | 8% | 1538 ga |
| Vitamini C, ascorbic | 0.8 mg | 90 mg | 0.9% | 1.1% | 11250 ga |
| Vitamini E, alpha tocopherol, TE | 0.02 mg | 15 mg | 0.1% | 0.1% | 75000 ga |
| Popanga madzi a gamma Tocopherol | 0.69 mg | ~ | |||
| Tocopherol Delta | 0.02 mg | ~ | |||
| Vitamini K, phylloquinone | 4.1 p | 120 mcg | 3.4% | 4.2% | 2927 ga |
| Vitamini PP, ayi | 0.494 mg | 20 mg | 2.5% | 3.1% | 4049 ga |
| betaine | 0.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 260 mg | 2500 mg | 10.4% | 12.8% | 962 ga |
| Calcium, CA | 29 mg | 1000 mg | 2.9% | 3.6% | 3448 ga |
| Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 9.3% | 1333 ga |
| Sodium, Na | 117 mg | 1300 mg | 9% | 11.1% | 1111 ga |
| Sulufule, S | 52.2 mg | 1000 mg | 5.2% | 6.4% | 1916 |
| Phosphorus, P. | 106 mg | 800 mg | 13.3% | 16.4% | 755 ga |
| mchere | |||||
| Iron, Faith | 1.25 mg | 18 mg | 6.9% | 8.5% | 1440 ga |
| Manganese, Mn | 0.291 mg | 2 mg | 14.6% | 18% | 687 ga |
| Mkuwa, Cu | 147 p | 1000 mcg | 14.7% | 18.1% | 680 ga |
| Selenium, Ngati | 1.1 p | 55 mcg | 2% | 2.5% | 5000 ga |
| Nthaka, Zn | 0.62 mg | 12 mg | 5.2% | 6.4% | 1935 |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 8.9 ga | ~ | |||
| Mono ndi disaccharides (shuga) | 1.85 ga | zazikulu 100 g | |||
| sucrose | 1.85 ga | ~ | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.295 ga | ~ | |||
| valine | 0.31 ga | ~ | |||
| Mbiri * | 0.148 ga | ~ | |||
| Isoleucine | 0.254 ga | ~ | |||
| Leucine | 0.456 ga | ~ | |||
| lysine | 0.376 ga | ~ | |||
| methionine | 0.07 ga | ~ | |||
| threonine | 0.197 ga | ~ | |||
| Tryptophan | 0.064 ga | ~ | |||
| phenylalanine | 0.317 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.244 ga | ~ | |||
| Aspartic asidi | 0.673 ga | ~ | |||
| Glycine | 0.218 ga | ~ | |||
| Asidi a Glutamic | 0.863 ga | ~ | |||
| Mapuloteni | 0.307 ga | ~ | |||
| Serine | 0.337 ga | ~ | |||
| Tyrosine | 0.127 ga | ~ | |||
| Cysteine | 0.05 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.125 ga | zazikulu 18.7 g | |||
| 14: 0 Zachinsinsi | 0.005 ga | ~ | |||
| 16: 0 Palmitic | 0.082 ga | ~ | |||
| 18: 0 Stearic | 0.038 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.147 ga | Mphindi 16.8 g | 0.9% | 1.1% | |
| 16: 1 Palmitoleic | 0.008 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 0.012 ga | ~ | |||
| 18: 1 CIS | 0.127 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.174 ga | kuchokera 11.2-20.6 g | 1.6% | 2% | |
| 18: 2 Linoleic | 0.083 ga | ~ | |||
| 18: 3 Wachisoni | 0.051 ga | ~ | |||
| 18: 3 omega-3, alpha-linolenic | 0.04 ga | ~ | |||
| Omega-3 mafuta acids | 0.04 ga | kuchokera 0.9 mpaka 3.7 g | 4.4% | 5.4% | |
| Omega-6 mafuta acids | 0.083 ga | kuchokera 4.7 mpaka 16.8 g | 1.8% | 2.2% |
Mphamvu ndi 81 kcal.
Nyemba, impso, zofiira, zakupsa, zamzitini, sodium yochepa Muli mavitamini ndi michere yambiri monga phosphorous ndi 13.3%, manganese - 14,6%, mkuwa - 14,7%
- 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.
- 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 81 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Nyemba impso wofiira, kucha, zamzitini, otsika sodium, zopatsa mphamvu, zakudya, opindulitsa zimatha Nyemba, impso, wofiira, wakucha, zamzitini, otsika sodium