Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa caloric | Tsamba 366 | Tsamba 1684 | 21.7% | 5.9% | 460 ga |
Mapuloteni | 5.6 ga | 76 ga | 7.4% | 2% | 1357 ga |
mafuta | 5.7 ga | 56 ga | 10.2% | 2.8% | 982 ga |
Zakudya | 82.8 ga | 219 ga | 37.8% | 10.3% | 264 ga |
CHIKWANGWANI chamagulu | 10.2 ga | 20 ga | 51% | 13.9% | 196 ga |
Water | 2.3 ga | 2273 ga | 0.1% | 98826 ga | |
ash | 3.6 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 522 | Makilogalamu 900 | 58% | 15.8% | 172 ga |
Retinol | 0.515 mg | ~ | |||
alpha carotenes | Makilogalamu 40 | ~ | |||
beta carotenes | 0.061 mg | 5 mg | 1.2% | 0.3% | 8197 ga |
Lutein + Zeaxanthin | Makilogalamu 1018 | ~ | |||
Vitamini B1, thiamine | 1.4 mg | 1.5 mg | 93.3% | 25.5% | 107 ga |
Vitamini B2, riboflavin | 1.6 mg | 1.8 mg | 88.9% | 24.3% | 113 ga |
Vitamini B4, choline | 11.2 mg | 500 mg | 2.2% | 0.6% | 4464 ga |
Vitamini B6, pyridoxine | 1.852 mg | 2 mg | 92.6% | 25.3% | 108 ga |
Vitamini B9, folate | Makilogalamu 1246 | Makilogalamu 400 | 311.5% | 85.1% | 32 ga |
Vitamini B12, cobalamin | Makilogalamu 5.6 | Makilogalamu 3 | 186.7% | 51% | 54 ga |
Vitamini B12 Wowonjezera | Makilogalamu 5.6 | ~ | |||
Vitamini C, ascorbic | 22.2 mg | 90 mg | 24.7% | 6.7% | 405 ga |
Vitamini D, calciferol | Makilogalamu 3.7 | Makilogalamu 10 | 37% | 10.1% | 270 ga |
Vitamini D3, cholecalciferol | Makilogalamu 3.7 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.93 mg | 15 mg | 6.2% | 1.7% | 1613 ga |
Vitamini K, phylloquinone | Makilogalamu 3 | Makilogalamu 120 | 2.5% | 0.7% | 4000 ga |
Vitamini PP, NO | 18.5 mg | 20 mg | 92.5% | 25.3% | 108 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 198 mg | 2500 mg | 7.9% | 2.2% | 1263 ga |
Calcium, CA | 370 mg | 1000 mg | 37% | 10.1% | 270 ga |
Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 2% | 1333 ga |
Sodium, Na | 564 mg | 1300 mg | 43.4% | 11.9% | 230 ga |
Phosphorus, P. | 74 mg | 800 mg | 9.3% | 2.5% | 1081 ga |
Tsatani Zinthu | |||||
Iron, Faith | 30 mg | 18 mg | 166.7% | 45.5% | 60 ga |
Mkuwa, Cu | Makilogalamu 126 | Makilogalamu 1000 | 12.6% | 3.4% | 794 ga |
Selenium, Ngati | Makilogalamu 8.5 | Makilogalamu 55 | 15.5% | 4.2% | 647 ga |
Nthaka, Zn | 13.9 mg | 12 mg | 115.8% | 31.6% | 86 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 21.2 ga | maulendo 100 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.001 ga | ~ | |||
16: 0 Palmitic | 0.7 ga | ~ | |||
18: 0 Stearin | 0.212 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.9 ga | Mphindi 16.8 г | 11.3% | 3.1% | |
16: 1 Palmitoleic | 0.007 ga | ~ | |||
18:1 Olein (omega-9) | 1.86 ga | ~ | |||
20: 1 Chidole (9) | 0.034 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.3 ga | kuchokera 11.2 mpaka 20.6 | 20.5% | 5.6% | |
18: 2 Linoleic | 1.841 ga | ~ | |||
18: 3 Wachisoni | 0.459 ga | ~ | |||
Omega-3 mafuta acids | 0.459 ga | kuchokera 0.9 mpaka 3.7 | 51% | 13.9% | |
Omega-6 mafuta acids | 1.841 ga | kuchokera 4.7 mpaka 16.8 | 39.2% | 10.7% |
Mphamvu ndi 366 kcal.
Maphala am'mawa mmawa, okonzeka kudya, MAGUWALA OKULUPIRIRA, DORA WOFUFUZA mavitamini ndi mchere wambiri monga: vitamini A - 58%, vitamini B1 - 93,3%, vitamini B2 - 88,9%, vitamini B6 - 92,6%, vitamini B9 - 311,5%, vitamini B12 - 186,7 24,7, 37%, vitamini C - 92,5%, vitamini D - 37%, vitamini PP - 166,7%, calcium - 12,6%, chitsulo - 15,5%, mkuwa - 115,8%, selenium - XNUMX%, zinc - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- vitamini B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- vitamini C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- vitamini D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: zopatsa mphamvu za calorie 366 kcal, kapangidwe kake, zakudya zopatsa thanzi, mavitamini, mchere, ndi phindu lanji la tirigu wokonzeka kudya, GENERAL MILLS, DORA THE EXPLORER, zopatsa mphamvu, zopatsa thanzi, zinthu zothandiza Zokonzekera kudya phala, MIYOYO YONSE, DORA WOFUFUZA