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 | 149 kcal | 1684 kcal | 8.8% | 5.9% | 1130 ga |
| Mapuloteni | 9.06 ga | 76 ga | 11.9% | 8% | 839 ga |
| mafuta | 0.49 ga | 56 ga | 0.9% | 0.6% | 11429 ga |
| Zakudya | 22.61 ga | 219 ga | 10.3% | 6.9% | 969 ga |
| Zakudya za zakudya | 5.3 ga | 20 ga | 26.5% | 17.8% | 377 ga |
| Water | 61.2 ga | 2273 ga | 2.7% | 1.8% | 3714 ga |
| ash | 1.34 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.257 mg | 1.5 mg | 17.1% | 11.5% | 584 ga |
| Vitamini B2, Riboflavin | 0.063 mg | 1.8 mg | 3.5% | 2.3% | 2857 ga |
| Vitamini B4, choline | 36.9 mg | 500 mg | 7.4% | 5% | 1355 ga |
| Vitamini B5, Pantothenic | 0.299 mg | 5 mg | 6% | 4% | 1672 |
| Vitamini B6, pyridoxine | 0.175 mg | 2 mg | 8.8% | 5.9% | 1143 ga |
| Vitamini B9, folate | 168 p | 400 mcg | 42% | 28.2% | 238 ga |
| Vitamini E, alpha tocopherol, TE | 0.98 mg | 15 mg | 6.5% | 4.4% | 1531 ga |
| Vitamini K, phylloquinone | 3.7 p | 120 mcg | 3.1% | 2.1% | 3243 ga |
| Vitamini PP, ayi | 0.57 mg | 20 mg | 2.9% | 1.9% | 3509 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 508 mg | 2500 mg | 20.3% | 13.6% | 492 ga |
| Calcium, CA | 52 mg | 1000 mg | 5.2% | 3.5% | 1923 |
| Mankhwala a magnesium, mg | 65 mg | 400 mg | 16.3% | 10.9% | 615 ga |
| Sodium, Na | 238 mg | 1300 mg | 18.3% | 12.3% | 546 ga |
| Sulufule, S | 90.6 mg | 1000 mg | 9.1% | 6.1% | 1104 ga |
| Phosphorus, P. | 165 mg | 800 mg | 20.6% | 13.8% | 485 ga |
| mchere | |||||
| Iron, Faith | 2.3 mg | 18 mg | 12.8% | 8.6% | 783 ga |
| Manganese, Mn | 0.548 mg | 2 mg | 27.4% | 18.4% | 365 ga |
| Mkuwa, Cu | 271 p | 1000 mcg | 27.1% | 18.2% | 369 ga |
| Selenium, Ngati | 1.4 p | 55 mcg | 2.5% | 1.7% | 3929 ga |
| Nthaka, Zn | 0.96 mg | 12 mg | 8% | 5.4% | 1250 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 0.36 ga | zazikulu 100 g | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.561 ga | ~ | |||
| valine | 0.474 ga | ~ | |||
| Mbiri * | 0.252 ga | ~ | |||
| Isoleucine | 0.4 ga | ~ | |||
| Leucine | 0.723 ga | ~ | |||
| lysine | 0.622 ga | ~ | |||
| methionine | 0.136 ga | ~ | |||
| threonine | 0.381 ga | ~ | |||
| Tryptophan | 0.107 ga | ~ | |||
| phenylalanine | 0.49 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.38 ga | ~ | |||
| Aspartic asidi | 1.095 ga | ~ | |||
| Glycine | 0.354 ga | ~ | |||
| Asidi a Glutamic | 1.381 ga | ~ | |||
| Mapuloteni | 0.384 ga | ~ | |||
| Serine | 0.493 ga | ~ | |||
| Tyrosine | 0.255 ga | ~ | |||
| Cysteine | 0.099 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.126 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.118 ga | ~ | |||
| 18: 0 Stearic | 0.008 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.042 ga | Mphindi 16.8 g | 0.3% | 0.2% | |
| 18: 1 Oleic (Omega-9) | 0.042 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.21 ga | kuchokera 11.2-20.6 g | 1.9% | 1.3% | |
| 18: 2 Linoleic | 0.114 ga | ~ | |||
| 18: 3 Wachisoni | 0.096 ga | ~ | |||
| Omega-3 mafuta acids | 0.096 ga | kuchokera 0.9 mpaka 3.7 g | 10.7% | 7.2% | |
| Omega-6 mafuta acids | 0.114 ga | kuchokera 4.7 mpaka 16.8 g | 2.4% | 1.6% |
Mphamvu ndi 149 kcal.
- chikho = 169 g (251.8 kcal)
Nyemba, pinki, Mbeu okhwima, yophika, ndi mchere muli mavitamini ndi michere yambiri monga vitamini B1 - 17,1%, vitamini B9 - 42%, potaziyamu - 20,3%, magnesium - 16,3%, phosphorous - 20,6%, iron - 12,8%, manganese - 27,4%, mkuwa - 27,1%
- 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 149 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Nyemba, pinki, Okhwima mbewu, yophika ndi mchere, zopatsa mphamvu, zakudya, opindulitsa zimatha Nyemba, pinki, Okhwima mbewu, kuphika, ndi mchere.