Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pagawo lililonse la 100 magalamu.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa caloric | Tsamba 383 | Tsamba 1684 | 22.7% | 5.9% | 440 ga |
Mapuloteni | 5.2 ga | 76 ga | 6.8% | 1.8% | 1462 ga |
mafuta | 5.2 ga | 56 ga | 9.3% | 2.4% | 1077 ga |
Zakudya | 84.2 ga | 219 ga | 38.4% | 10% | 260 ga |
CHIKWANGWANI chamagulu | 6 ga | 20 ga | 30% | 7.8% | 333 ga |
Water | 2.2 ga | 2273 ga | 0.1% | 103318 ga | |
ash | 3.1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 534 | Makilogalamu 900 | 59.3% | 15.5% | 169 ga |
Retinol | 0.53 mg | ~ | |||
alpha carotenes | Makilogalamu 25 | ~ | |||
beta carotenes | 0.038 mg | 5 mg | 0.8% | 0.2% | 13158 ga |
beta Cryptoxanthin | Makilogalamu 5 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 576 | ~ | |||
Vitamini B1, thiamine | 1.4 mg | 1.5 mg | 93.3% | 24.4% | 107 ga |
Vitamini B2, riboflavin | 1.6 mg | 1.8 mg | 88.9% | 23.2% | 113 ga |
Vitamini B4, choline | 15.7 mg | 500 mg | 3.1% | 0.8% | 3185 ga |
Vitamini B5, pantothenic | 0.476 mg | 5 mg | 9.5% | 2.5% | 1050 ga |
Vitamini B6, pyridoxine | 1.852 mg | 2 mg | 92.6% | 24.2% | 108 ga |
Vitamini B9, folate | Makilogalamu 1246 | Makilogalamu 400 | 311.5% | 81.3% | 32 ga |
Vitamini B12, cobalamin | Makilogalamu 5.6 | Makilogalamu 3 | 186.7% | 48.7% | 54 ga |
Vitamini B12 Wowonjezera | Makilogalamu 5.6 | ~ | |||
Vitamini C, ascorbic | 55.6 mg | 90 mg | 61.8% | 16.1% | 162 ga |
Vitamini D, calciferol | Makilogalamu 3.7 | Makilogalamu 10 | 37% | 9.7% | 270 ga |
Vitamini D3, cholecalciferol | Makilogalamu 3.7 | ~ | |||
Vitamini E, alpha tocopherol, TE | 1.07 mg | 15 mg | 7.1% | 1.9% | 1402 ga |
Vitamini K, phylloquinone | Makilogalamu 1.1 | Makilogalamu 120 | 0.9% | 0.2% | 10909 ga |
Vitamini PP, NO | 18.5 mg | 20 mg | 92.5% | 24.2% | 108 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 216 mg | 2500 mg | 8.6% | 2.2% | 1157 ga |
Calcium, CA | 370 mg | 1000 mg | 37% | 9.7% | 270 ga |
Mankhwala a magnesium, mg | 59 mg | 400 mg | 14.8% | 3.9% | 678 ga |
Sodium, Na | 493 mg | 1300 mg | 37.9% | 9.9% | 264 ga |
Phosphorus, P. | 222 mg | 800 mg | 27.8% | 7.3% | 360 ga |
Tsatani Zinthu | |||||
Iron, Faith | 16.7 mg | 18 mg | 92.8% | 24.2% | 108 ga |
Manganese, Mn | 0.79 mg | 2 mg | 39.5% | 10.3% | 253 ga |
Mkuwa, Cu | Makilogalamu 176 | Makilogalamu 1000 | 17.6% | 4.6% | 568 ga |
Selenium, Ngati | Makilogalamu 11.8 | Makilogalamu 55 | 21.5% | 5.6% | 466 ga |
Nthaka, Zn | 13.9 mg | 12 mg | 115.8% | 30.2% | 86 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 33.8 ga | maulendo 100 г | |||
Mafuta acid | |||||
Transgender | 0.1 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.8 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.003 ga | ~ | |||
14: 0 Zachinsinsi | 0.017 ga | ~ | |||
16: 0 Palmitic | 0.683 ga | ~ | |||
18: 0 Stearin | 0.067 ga | ~ | |||
20:0 Chiarachinic | 0.008 ga | ~ | |||
22: 0 | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.2 ga | Mphindi 16.8 г | 13.1% | 3.4% | |
16: 1 Palmitoleic | 0.01 ga | ~ | |||
18:1 Olein (omega-9) | 2.19 ga | ~ | |||
20: 1 Chidole (9) | 0.016 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.8 ga | kuchokera 11.2 mpaka 20.6 | 16.1% | 4.2% | |
18: 2 Linoleic | 1.729 ga | ~ | |||
18: 3 Wachisoni | 0.071 ga | ~ | |||
Omega-3 mafuta acids | 0.071 ga | kuchokera 0.9 mpaka 3.7 | 7.9% | 2.1% | |
Omega-6 mafuta acids | 1.729 ga | kuchokera 4.7 mpaka 16.8 | 36.8% | 9.6% |
Mphamvu ndi 383 kcal.
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.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- 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.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- 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.