Mtengo wa thanzi komanso kapangidwe ka mankhwala.
| Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
| Kalori | 231 kcal | 1684 kcal | 13.7% | 5.9% | 729 ga |
| Mapuloteni | 23.5 ga | 76 ga | 30.9% | 13.4% | 323 ga |
| mafuta | 9.2 ga | 56 ga | 16.4% | 7.1% | 609 |
| Zakudya | 14.3 ga | 219 ga | 6.5% | 2.8% | 1531 ga |
| Zakudya za zakudya | 21.7 ga | 20 ga | 108.5% | 47% | 92 ga |
| Water | 13 ga | 2273 ga | 0.6% | 0.3% | 17485 ga |
| ash | 7.3 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.3 mg | 1.5 mg | 20% | 8.7% | 500 ga |
| Vitamini B2, Riboflavin | 2.1 mg | 1.8 mg | 116.7% | 50.5% | 86 ga |
| Vitamini PP, ayi | 60 mg | 20 mg | 300% | 129.9% | 33 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 4503 mg | 2500 mg | 180.1% | 78% | 56 ga |
| Calcium, CA | 133 mg | 1000 mg | 13.3% | 5.8% | 752 ga |
| Mankhwala a magnesium, mg | 154 mg | 400 mg | 38.5% | 16.7% | 260 ga |
| Sodium, Na | 31 mg | 1300 mg | 2.4% | 1% | 4194 ga |
| Phosphorus, P. | 1750 mg | 800 mg | 218.8% | 94.7% | 46 ga |
| mchere | |||||
| Iron, Faith | 23.6 mg | 18 mg | 131.1% | 56.8% | 76 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 14.3 ga | zazikulu 100 g |
Mphamvu ndi 231 kcal.
- 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 PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Mtengo wamtengo wapatali kapena calorific ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi yomwe chigayidwe. Mphamvu yamagetsi ya chinthucho imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie, yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya, yomwe imatchedwanso "calorie yachakudya", kotero ngati mutchula mtengo wa caloric mu (kilo) woyambira kilogalamu nthawi zambiri samasiyidwa. Magome ochulukirapo amphamvu zamagetsi pazogulitsa zaku Russia zomwe mungathe kuziwona.
Mtengo wa zakudya - zili chakudya, mafuta ndi mapuloteni mankhwala.
Chakudya chopatsa thanzi - gulu lazinthu zopangidwa ndi chakudya, kupezeka komwe kumakwaniritsa zosowa za munthu pazinthu zofunikira ndi mphamvu.
Mavitamini aliZinthu zofunikira zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini ambiri amapezeka monga zomera, osati nyama. Chofunikira tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zochita kupanga mavitamini pamene kutentha. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.