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 337 | Tsamba 1684 | 20% | 5.9% | 500 ga |
Mapuloteni | 11.37 ga | 76 ga | 15% | 4.5% | 668 ga |
mafuta | 2.21 ga | 56 ga | 3.9% | 1.2% | 2534 ga |
Zakudya | 78.76 ga | 219 ga | 36% | 10.7% | 278 ga |
CHIKWANGWANI chamagulu | 12 ga | 20 ga | 60% | 17.8% | 167 ga |
Water | 6.1 ga | 2273 ga | 0.3% | 0.1% | 37262 ga |
ash | 1.56 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.255 mg | 1.5 mg | 17% | 5% | 588 ga |
Vitamini B2, riboflavin | 0.128 mg | 1.8 mg | 7.1% | 2.1% | 1406 ga |
Vitamini B4, choline | 23.1 mg | 500 mg | 4.6% | 1.4% | 2165 ga |
Vitamini B5, pantothenic | 0.308 mg | 5 mg | 6.2% | 1.8% | 1623 ga |
Vitamini B6, pyridoxine | 1.155 mg | 2 mg | 57.8% | 17.2% | 173 ga |
Vitamini B9, folate | Makilogalamu 43 | Makilogalamu 400 | 10.8% | 3.2% | 930 ga |
Vitamini C, ascorbic | 10.1 mg | 90 mg | 11.2% | 3.3% | 891 ga |
Vitamini K, phylloquinone | Makilogalamu 1.4 | Makilogalamu 120 | 1.2% | 0.4% | 8571 ga |
Vitamini PP, NO | 5.246 mg | 20 mg | 26.2% | 7.8% | 381 ga |
betaine | 158 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 376 mg | 2500 mg | 15% | 4.5% | 665 ga |
Calcium, CA | 50 mg | 1000 mg | 5% | 1.5% | 2000 ga |
Mankhwala a magnesium, mg | 133 mg | 400 mg | 33.3% | 9.9% | 301 ga |
Sodium, Na | 6 mg | 1300 mg | 0.5% | 0.1% | 21667 ga |
Phosphorus, P. | 370 mg | 800 mg | 46.3% | 13.7% | 216 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.95 mg | 18 mg | 16.4% | 4.9% | 610 ga |
Manganese, Mn | 2.52 mg | 2 mg | 126% | 37.4% | 79 ga |
Mkuwa, Cu | Makilogalamu 362 | Makilogalamu 1000 | 36.2% | 10.7% | 276 ga |
Selenium, Ngati | Makilogalamu 2.8 | Makilogalamu 55 | 5.1% | 1.5% | 1964 ga |
Zamadzimadzi, F | Makilogalamu 27 | Makilogalamu 4000 | 0.7% | 0.2% | 14815 ga |
Nthaka, Zn | 3 mg | 12 mg | 25% | 7.4% | 400 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 65.1 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 0.94 ga | maulendo 100 г | |||
sucrose | 0.55 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.45 ga | ~ | |||
valine | 0.45 ga | ~ | |||
Mbiri * | 0.23 ga | ~ | |||
Isoleucine | 0.34 ga | ~ | |||
nyalugwe | 0.68 ga | ~ | |||
lysine | 0.32 ga | ~ | |||
methionine | 0.17 ga | ~ | |||
threonine | 0.31 ga | ~ | |||
tryptophan | 0.14 ga | ~ | |||
chithuvj | 0.46 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.39 ga | ~ | |||
Aspartic asidi | 0.53 ga | ~ | |||
glycine | 0.43 ga | ~ | |||
Asidi a Glutamic | 2.99 ga | ~ | |||
Mapuloteni | 0.97 ga | ~ | |||
serine | 0.49 ga | ~ | |||
tyrosin | 0.13 ga | ~ | |||
Cysteine | 0.24 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.45 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.43 ga | ~ | |||
18: 0 Stearin | 0.02 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.35 ga | Mphindi 16.8 г | 2.1% | 0.6% | |
18:1 Olein (omega-9) | 0.33 ga | ~ | |||
20: 1 Chidole (9) | 0.02 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.26 ga | kuchokera 11.2 mpaka 20.6 | 11.3% | 3.4% | |
18: 2 Linoleic | 1.18 ga | ~ | |||
18: 3 Wachisoni | 0.08 ga | ~ | |||
Omega-3 mafuta acids | 0.08 ga | kuchokera 0.9 mpaka 3.7 | 8.9% | 2.6% | |
Omega-6 mafuta acids | 1.18 ga | kuchokera 4.7 mpaka 16.8 | 25.1% | 7.4% |
Mphamvu ndi 337 kcal.
- kutumikira = 46 g (155 kCal)
- Mabisiketi awiri (2 NLEA kutumikira) = 1 g (46 kCal)
- masikono oblong = 25 g (84.3 kCal)
- Mabisiketi awiri kuzungulira = 2 g (38 kCal)
Maphala am'mawa ogula, okonzeka kudya, tirigu, wosweka, wopanda, shuga ndi mchere wopanda mavitamini ndi michere yambiri monga: vitamini B1 - 17%, vitamini B6 - 57,8%, vitamini C - 11,2%, vitamini PP - 26,2%, potaziyamu - 15%, magnesium - 33,3%, phosphorous - 46,3%, chitsulo - 16,4%, manganese - 126%, mkuwa - 36,2%, zinc - 25%
- 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 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 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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 337 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndi chiyani chothandiza? Chakudya cham'mawa chouma, chokonzeka kudya, tirigu, chophwanyika, chopanda shuga, mchere, zopatsa mphamvu, zopatsa thanzi, zofunikira