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 | 144 kcal | 1684 kcal | 8.6% | 6% | 1169 ga |
Mapuloteni | 9.16 ga | 76 ga | 12.1% | 8.4% | 830 ga |
mafuta | 1.08 ga | 56 ga | 1.9% | 1.3% | 5185 ga |
Zakudya | 14.88 ga | 219 ga | 6.8% | 4.7% | 1472 ga |
Zakudya za zakudya | 10.4 ga | 20 ga | 52% | 36.1% | 192 ga |
Water | 62.98 ga | 2273 ga | 2.8% | 1.9% | 3609 ga |
ash | 1.5 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.187 mg | 1.5 mg | 12.5% | 8.7% | 802 ga |
Vitamini B2, Riboflavin | 0.103 mg | 1.8 mg | 5.7% | 4% | 1748 ga |
Vitamini B4, choline | 35.2 mg | 500 mg | 7% | 4.9% | 1420 ga |
Vitamini B5, Pantothenic | 0.229 mg | 5 mg | 4.6% | 3.2% | 2183 ga |
Vitamini B6, pyridoxine | 0.129 mg | 2 mg | 6.5% | 4.5% | 1550 |
Vitamini B9, folate | 81 p | 400 mcg | 20.3% | 14.1% | 494 ga |
Vitamini C, ascorbic | 1.8 mg | 90 mg | 2% | 1.4% | 5000 ga |
Vitamini E, alpha tocopherol, TE | 0.94 mg | 15 mg | 6.3% | 4.4% | 1596 |
Vitamini K, phylloquinone | 3.5 mcg | 120 mcg | 2.9% | 2% | 3429 ga |
Vitamini PP, ayi | 0.708 mg | 20 mg | 3.5% | 2.4% | 2825 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 325 mg | 2500 mg | 13% | 9% | 769 ga |
Calcium, CA | 62 mg | 1000 mg | 6.2% | 4.3% | 1613 |
Mankhwala a magnesium, mg | 74 mg | 400 mg | 18.5% | 12.8% | 541 ga |
Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.3% | 26000 ga |
Sulufule, S | 91.6 mg | 1000 mg | 9.2% | 6.4% | 1092 ga |
Phosphorus, P. | 183 mg | 800 mg | 22.9% | 15.9% | 437 ga |
mchere | |||||
Iron, Faith | 2.48 mg | 18 mg | 13.8% | 9.6% | 726 ga |
Manganese, Mn | 0.455 mg | 2 mg | 22.8% | 15.8% | 440 ga |
Mkuwa, Cu | 186 p | 1000 mcg | 18.6% | 12.9% | 538 ga |
Selenium, Ngati | 1.3 p | 55 mcg | 2.4% | 1.7% | 4231 ga |
Nthaka, Zn | 1.06 mg | 12 mg | 8.8% | 6.1% | 1132 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 0.34 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 0.567 ga | ~ | |||
valine | 0.479 ga | ~ | |||
Mbiri * | 0.255 ga | ~ | |||
Isoleucine | 0.405 ga | ~ | |||
Leucine | 0.732 ga | ~ | |||
lysine | 0.629 ga | ~ | |||
methionine | 0.138 ga | ~ | |||
threonine | 0.386 ga | ~ | |||
Tryptophan | 0.108 ga | ~ | |||
phenylalanine | 0.496 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.384 ga | ~ | |||
Aspartic asidi | 1.108 ga | ~ | |||
Glycine | 0.358 ga | ~ | |||
Asidi a Glutamic | 1.397 ga | ~ | |||
Mapuloteni | 0.388 ga | ~ | |||
Serine | 0.498 ga | ~ | |||
Tyrosine | 0.258 ga | ~ | |||
Cysteine | 0.1 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.279 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.001 ga | ~ | |||
16: 0 Palmitic | 0.262 ga | ~ | |||
18: 0 Stearic | 0.017 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.094 ga | Mphindi 16.8 g | 0.6% | 0.4% | |
18: 1 Oleic (Omega-9) | 0.094 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.466 ga | kuchokera 11.2-20.6 g | 4.2% | 2.9% | |
18: 2 Linoleic | 0.253 ga | ~ | |||
18: 3 Wachisoni | 0.212 ga | ~ | |||
Omega-3 mafuta acids | 0.212 ga | kuchokera 0.9 mpaka 3.7 g | 23.6% | 16.4% | |
Omega-6 mafuta acids | 0.253 ga | kuchokera 4.7 mpaka 16.8 g | 5.4% | 3.8% |
Mphamvu yake ndi ma calories 144.
- chikho = 177 g (254.9 kcal)
Nyemba, zachikaso, mbewu zokhwima, zophika, zopanda mchere ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 12,5%, vitamini B9 - 20,3%, potaziyamu - 13%, magnesium - 18,5%, phosphorus - 22,9%, iron - 13,8%, manganese - 22,8%, mkuwa - 18,6%
- 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 144 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere kuposa nyemba zothandiza, zachikasu, mbewu zokhwima, zophika, zopanda mchere, zopatsa mphamvu, zopatsa thanzi, zopindulitsa za nyemba, zachikasu, mbewu zokhwima, zophika, zopanda mchere