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 390 | Tsamba 1684 | 23.2% | 5.9% | 432 ga |
Mapuloteni | 5.8 ga | 76 ga | 7.6% | 1.9% | 1310 ga |
mafuta | 1.3 ga | 56 ga | 2.3% | 0.6% | 4308 ga |
Zakudya | 90.7 ga | 219 ga | 41.4% | 10.6% | 241 ga |
CHIKWANGWANI chamagulu | 2.8 ga | 20 ga | 14% | 3.6% | 714 ga |
Water | 1.4 ga | 2273 ga | 0.1% | 162357 ga | |
ash | 0.8 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 833 | Makilogalamu 900 | 92.6% | 23.7% | 108 ga |
Retinol | 0.833 mg | ~ | |||
beta carotenes | 0.001 mg | 5 mg | 500000 ga | ||
Lutein + Zeaxanthin | Makilogalamu 52 | ~ | |||
Vitamini B1, thiamine | 1.39 mg | 1.5 mg | 92.7% | 23.8% | 108 ga |
Vitamini B2, riboflavin | 1.57 mg | 1.8 mg | 87.2% | 22.4% | 115 ga |
Vitamini B4, choline | 20 mg | 500 mg | 4% | 1% | 2500 ga |
Vitamini B5, pantothenic | 0.158 mg | 5 mg | 3.2% | 0.8% | 3165 ga |
Vitamini B6, pyridoxine | 1.85 mg | 2 mg | 92.5% | 23.7% | 108 ga |
Vitamini B9, folate | Makilogalamu 616 | Makilogalamu 400 | 154% | 39.5% | 65 ga |
Vitamini B12, cobalamin | Makilogalamu 5.56 | Makilogalamu 3 | 185.3% | 47.5% | 54 ga |
Vitamini B12 Wowonjezera | Makilogalamu 5.56 | ~ | |||
Vitamini D, calciferol | Makilogalamu 7.4 | Makilogalamu 10 | 74% | 19% | 135 ga |
Vitamini E, alpha tocopherol, TE | 0.18 mg | 15 mg | 1.2% | 0.3% | 8333 ga |
Vitamini K, phylloquinone | Makilogalamu 0.5 | Makilogalamu 120 | 0.4% | 0.1% | 24000 ga |
Vitamini PP, NO | 18.52 mg | 20 mg | 92.6% | 23.7% | 108 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 176 mg | 2500 mg | 7% | 1.8% | 1420 ga |
Calcium, CA | 15 mg | 1000 mg | 1.5% | 0.4% | 6667 ga |
Mankhwala a magnesium, mg | 83 mg | 400 mg | 20.8% | 5.3% | 482 ga |
Sodium, Na | 94 mg | 1300 mg | 7.2% | 1.8% | 1383 ga |
Phosphorus, P. | 174 mg | 800 mg | 21.8% | 5.6% | 460 ga |
Tsatani Zinthu | |||||
Iron, Faith | 6.7 mg | 18 mg | 37.2% | 9.5% | 269 ga |
Mkuwa, Cu | Makilogalamu 190 | Makilogalamu 1000 | 19% | 4.9% | 526 ga |
Selenium, Ngati | Makilogalamu 48.6 | Makilogalamu 55 | 88.4% | 22.7% | 113 ga |
Nthaka, Zn | 5.56 mg | 12 mg | 46.3% | 11.9% | 216 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 50.9 ga | maulendo 100 г | |||
Mafuta acid | |||||
Transgender | 0.2 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.2 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.191 ga | ~ | |||
18: 0 Stearin | 0.009 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.3 ga | Mphindi 16.8 г | 1.8% | 0.5% | |
18:1 Olein (omega-9) | 0.29 ga | ~ | |||
20: 1 Chidole (9) | 0.01 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.5 ga | kuchokera 11.2 mpaka 20.6 | 4.5% | 1.2% | |
18: 2 Linoleic | 0.469 ga | ~ | |||
18: 3 Wachisoni | 0.031 ga | ~ | |||
Omega-3 mafuta acids | 0.031 ga | kuchokera 0.9 mpaka 3.7 | 3.4% | 0.9% | |
Omega-6 mafuta acids | 0.469 ga | kuchokera 4.7 mpaka 16.8 | 10% | 2.6% |
Mphamvu ndi 390 kcal.
- 0,75 chikho (1 NLEA kutumikira) = 27 g (105.3 kcal)
Tirigu wam'mawa, wokonzeka kudya, tirigu wodzitukumula, mtundu uliwonse mavitamini ndi mchere wambiri monga: vitamini A - 92,6%, vitamini B1 - 92,7%, vitamini B2 - 87,2%, vitamini B6 - 92,5%, vitamini B9 - 154%, vitamini B12 - 185,3 74, 92,6%, vitamini D - 20,8%, vitamini PP - 21,8%, magnesium - 37,2%, phosphorous - 19%, chitsulo - 88,4%, mkuwa - 46,3%, 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 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.
- 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.
- 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: kalori okhutira 390 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza? Chakudya cham'mawa chowumitsa, chokonzeka kudya, tirigu wotsekemera, mtundu uliwonse, zopatsa mphamvu, zopatsa thanzi, zothandiza Kadzutsa, wokonzeka kudya, tirigu wotsekemera, mtundu uliwonse.