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 calorie | Tsamba 267 | Tsamba 1684 | 15.9% | 6% | 631 ga |
Mapuloteni | 8.2 ga | 76 ga | 10.8% | 4% | 927 ga |
mafuta | 3.6 ga | 56 ga | 6.4% | 2.4% | 1556 ga |
Zakudya | 47.3 ga | 219 ga | 21.6% | 8.1% | 463 ga |
CHIKWANGWANI chamagulu | 2.3 ga | 20 ga | 11.5% | 4.3% | 870 ga |
Water | 36.7 ga | 2273 ga | 1.6% | 0.6% | 6193 ga |
ash | 1.9 ga | ~ | |||
mavitamini | |||||
Lutein + Zeaxanthin | Makilogalamu 44 | ~ | |||
Vitamini B1, thiamine | 0.472 mg | 1.5 mg | 31.5% | 11.8% | 318 ga |
Vitamini B2, riboflavin | 0.341 mg | 1.8 mg | 18.9% | 7.1% | 528 ga |
Vitamini B4, choline | 14.6 mg | 500 mg | 2.9% | 1.1% | 3425 ga |
Vitamini B5, pantothenic | 0.39 mg | 5 mg | 7.8% | 2.9% | 1282 ga |
Vitamini B6, pyridoxine | 0.064 mg | 2 mg | 3.2% | 1.2% | 3125 ga |
Vitamini B9, folate | Makilogalamu 171 | Makilogalamu 400 | 42.8% | 16% | 234 ga |
Vitamini B12, cobalamin | Makilogalamu 0.03 | Makilogalamu 3 | 1% | 0.4% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 0.6% | 6818 ga |
Vitamini K, phylloquinone | Makilogalamu 3.1 | Makilogalamu 120 | 2.6% | 1% | 3871 ga |
Vitamini PP, NO | 3.969 mg | 20 mg | 19.8% | 7.4% | 504 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 119 mg | 2500 mg | 4.8% | 1.8% | 2101 ga |
Calcium, CA | 108 mg | 1000 mg | 10.8% | 4% | 926 ga |
Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 2.2% | 1667 ga |
Sodium, Na | 298 mg | 1300 mg | 22.9% | 8.6% | 436 ga |
Sulufule, S | 82 mg | 1000 mg | 8.2% | 3.1% | 1220 ga |
Phosphorus, P. | 94 mg | 800 mg | 11.8% | 4.4% | 851 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.03 mg | 18 mg | 16.8% | 6.3% | 594 ga |
Manganese, Mn | 0.383 mg | 2 mg | 19.2% | 7.2% | 522 ga |
Mkuwa, Cu | Makilogalamu 126 | Makilogalamu 1000 | 12.6% | 4.7% | 794 ga |
Selenium, Ngati | Makilogalamu 22.6 | Makilogalamu 55 | 41.1% | 15.4% | 243 ga |
Nthaka, Zn | 0.62 mg | 12 mg | 5.2% | 1.9% | 1935 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 4.31 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.315 ga | ~ | |||
valine | 0.361 ga | ~ | |||
Mbiri * | 0.178 ga | ~ | |||
Isoleucine | 0.322 ga | ~ | |||
nyalugwe | 0.58 ga | ~ | |||
lysine | 0.223 ga | ~ | |||
methionine | 0.144 ga | ~ | |||
threonine | 0.243 ga | ~ | |||
tryptophan | 0.096 ga | ~ | |||
chithuvj | 0.404 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.281 ga | ~ | |||
Aspartic asidi | 0.409 ga | ~ | |||
glycine | 0.294 ga | ~ | |||
Asidi a Glutamic | 2.657 ga | ~ | |||
Mapuloteni | 0.882 ga | ~ | |||
serine | 0.4 ga | ~ | |||
tyrosin | 0.237 ga | ~ | |||
Cysteine | 0.174 ga | ~ | |||
sterols | |||||
Cholesterol | 1 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.811 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.014 ga | ~ | |||
16: 0 Palmitic | 0.469 ga | ~ | |||
18: 0 Stearin | 0.326 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.612 ga | Mphindi 16.8 г | 9.6% | 3.6% | |
16: 1 Palmitoleic | 0.013 ga | ~ | |||
18:1 Olein (omega-9) | 1.599 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.744 ga | kuchokera 11.2 mpaka 20.6 | 6.6% | 2.5% | |
18: 2 Linoleic | 0.709 ga | ~ | |||
18: 3 Wachisoni | 0.035 ga | ~ | |||
Omega-3 mafuta acids | 0.035 ga | kuchokera 0.9 mpaka 3.7 | 3.9% | 1.5% | |
Omega-6 mafuta acids | 0.709 ga | kuchokera 4.7 mpaka 16.8 | 15.1% | 5.7% |
Mphamvu ndi 267 kcal.
- oz = 28.35 g (75.7 kcal)
- kagawo = 25 g (66.8 kCal)
- kagawo, kakang'ono = 20 g (53.4 kCal)
- chikho, cubes = 35 g (93.5 kCal)
- kagawo, kakang'ono = 30 g (80.1 kCal)
- chikho, zinyenyeswazi = 45 g (120.2 kcal)
Mkate, woyera, wopangidwa ndi malonda, sodium wochepa, wopanda mchere mavitamini ndi michere yambiri monga: vitamini B1 - 31,5%, vitamini B2 - 18,9%, vitamini B9 - 42,8%, vitamini PP - 19,8%, phosphorus - 11,8%, iron - 16,8 , 19,2%, manganese - 12,6%, mkuwa - 41,1%, selenium - XNUMX%
- 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 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
Tags: kalori okhutira 267 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Mkate, woyera, mafakitale kupanga, sodium otsika, mchere, zopatsa mphamvu, zakudya, zothandiza katundu Mkate, woyera, mafakitale kupanga, otsika sodium, palibe mchere