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 383 | Tsamba 1684 | 22.7% | 5.9% | 440 ga |
Mapuloteni | 14.13 ga | 76 ga | 18.6% | 4.9% | 538 ga |
mafuta | 5.48 ga | 56 ga | 9.8% | 2.6% | 1022 ga |
Zakudya | 63.59 ga | 219 ga | 29% | 7.6% | 344 ga |
CHIKWANGWANI chamagulu | 4.9 ga | 20 ga | 24.5% | 6.4% | 408 ga |
Water | 6.35 ga | 2273 ga | 0.3% | 0.1% | 35795 ga |
ash | 5.55 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 10 | Makilogalamu 900 | 1.1% | 0.3% | 9000 ga |
beta carotenes | 0.116 mg | 5 mg | 2.3% | 0.6% | 4310 ga |
Vitamini B1, thiamine | 0.961 mg | 1.5 mg | 64.1% | 16.7% | 156 ga |
Vitamini B2, riboflavin | 0.415 mg | 1.8 mg | 23.1% | 6% | 434 ga |
Vitamini B4, choline | 14.6 mg | 500 mg | 2.9% | 0.8% | 3425 ga |
Vitamini B5, pantothenic | 0.623 mg | 5 mg | 12.5% | 3.3% | 803 ga |
Vitamini B6, pyridoxine | 0.171 mg | 2 mg | 8.6% | 2.2% | 1170 ga |
Vitamini B9, folate | Makilogalamu 183 | Makilogalamu 400 | 45.8% | 12% | 219 ga |
Vitamini B12, cobalamin | Makilogalamu 0.35 | Makilogalamu 3 | 11.7% | 3.1% | 857 ga |
Vitamini C, ascorbic | 2.7 mg | 90 mg | 3% | 0.8% | 3333 ga |
Vitamini E, alpha tocopherol, TE | 0.26 mg | 15 mg | 1.7% | 0.4% | 5769 ga |
beta tocopherol | 0.05 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.85 mg | ~ | |||
kutcheru | 0.25 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 46 | Makilogalamu 120 | 38.3% | 10% | 261 ga |
Vitamini PP, NO | 6.161 mg | 20 mg | 30.8% | 8% | 325 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 231 mg | 2500 mg | 9.2% | 2.4% | 1082 ga |
Calcium, CA | 182 mg | 1000 mg | 18.2% | 4.8% | 549 ga |
Mankhwala a magnesium, mg | 46 mg | 400 mg | 11.5% | 3% | 870 ga |
Sodium, Na | 2100 mg | 1300 mg | 161.5% | 42.2% | 62 ga |
Sulufule, S | 141.3 mg | 1000 mg | 14.1% | 3.7% | 708 ga |
Phosphorus, P. | 177 mg | 800 mg | 22.1% | 5.8% | 452 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.92 mg | 18 mg | 27.3% | 7.1% | 366 ga |
Manganese, Mn | 0.984 mg | 2 mg | 49.2% | 12.8% | 203 ga |
Mkuwa, Cu | Makilogalamu 244 | Makilogalamu 1000 | 24.4% | 6.4% | 410 ga |
Selenium, Ngati | Makilogalamu 24.7 | Makilogalamu 55 | 44.9% | 11.7% | 223 ga |
Nthaka, Zn | 1.43 mg | 12 mg | 11.9% | 3.1% | 839 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 54.92 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 5.74 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.72 ga | ~ | |||
Maltose | 2.04 ga | ~ | |||
fructose | 1.98 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.603 ga | ~ | |||
valine | 0.723 ga | ~ | |||
Mbiri * | 0.318 ga | ~ | |||
Isoleucine | 0.586 ga | ~ | |||
nyalugwe | 1.007 ga | ~ | |||
lysine | 0.446 ga | ~ | |||
methionine | 0.233 ga | ~ | |||
threonine | 0.424 ga | ~ | |||
tryptophan | 0.171 ga | ~ | |||
chithuvj | 0.703 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.497 ga | ~ | |||
Aspartic asidi | 0.767 ga | ~ | |||
glycine | 0.539 ga | ~ | |||
Asidi a Glutamic | 4.29 ga | ~ | |||
Mapuloteni | 1.497 ga | ~ | |||
serine | 0.72 ga | ~ | |||
tyrosin | 0.36 ga | ~ | |||
Cysteine | 0.235 ga | ~ | |||
sterols | |||||
Cholesterol | 1 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.391 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.782 ga | ~ | |||
18: 0 Stearin | 0.609 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.168 ga | Mphindi 16.8 г | 7% | 1.8% | |
18:1 Olein (omega-9) | 1.168 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.3 ga | kuchokera 11.2 mpaka 20.6 | 20.5% | 5.4% | |
18: 2 Linoleic | 2.084 ga | ~ | |||
18: 3 Wachisoni | 0.216 ga | ~ | |||
Omega-3 mafuta acids | 0.216 ga | kuchokera 0.9 mpaka 3.7 | 24% | 6.3% | |
Omega-6 mafuta acids | 2.084 ga | kuchokera 4.7 mpaka 16.8 | 44.3% | 11.6% |
Mphamvu ndi 383 kcal.
- chikho = 120 g (459.6 kCal)
- oz = 28.35 g (108.6 kcal)
Zinyenyeswazi za mkate wokazinga mavitamini ndi mchere wambiri monga: vitamini B1 - 64,1%, vitamini B2 - 23,1%, vitamini B5 - 12,5%, vitamini B9 - 45,8%, vitamini B12 - 11,7%, vitamini K. - 38,3%, vitamini PP - 30,8%, calcium - 18,2%, magnesium - 11,5%, phosphorous - 22,1%, chitsulo - 27,3%, manganese - 49,2%, mkuwa; - 24,4%, selenium - 44,9%, nthaka - 11,9%
- 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 B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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.
Tags: kalori okhutira 383 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Breadcrumbs ndi zonunkhira, zopatsa mphamvu, zakudya, zothandiza katundu Zinyenyeswazi ndi zonunkhira