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 298 | Tsamba 1684 | 17.7% | 5.9% | 565 ga |
Mapuloteni | 8.73 ga | 76 ga | 11.5% | 3.9% | 871 ga |
mafuta | 11.94 ga | 56 ga | 21.3% | 7.1% | 469 ga |
Zakudya | 32.05 ga | 219 ga | 14.6% | 4.9% | 683 ga |
CHIKWANGWANI chamagulu | 6.9 ga | 20 ga | 34.5% | 11.6% | 290 ga |
Water | 38.14 ga | 2273 ga | 1.7% | 0.6% | 5960 ga |
ash | 2.24 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 13 | Makilogalamu 900 | 1.4% | 0.5% | 6923 ga |
beta carotenes | 0.144 mg | 5 mg | 2.9% | 1% | 3472 ga |
beta Cryptoxanthin | Makilogalamu 25 | ~ | |||
Lopopeni | Makilogalamu 3128 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 64 | ~ | |||
Vitamini B1, thiamine | 0.461 mg | 1.5 mg | 30.7% | 10.3% | 325 ga |
Vitamini B2, riboflavin | 0.23 mg | 1.8 mg | 12.8% | 4.3% | 783 ga |
Vitamini B4, choline | 28.1 mg | 500 mg | 5.6% | 1.9% | 1779 ga |
Vitamini B5, pantothenic | 0.008 mg | 5 mg | 0.2% | 0.1% | 62500 ga |
Vitamini B6, pyridoxine | 0.132 mg | 2 mg | 6.6% | 2.2% | 1515 ga |
Vitamini B9, folate | Makilogalamu 113 | Makilogalamu 400 | 28.3% | 9.5% | 354 ga |
Vitamini B12, cobalamin | Makilogalamu 0.14 | Makilogalamu 3 | 4.7% | 1.6% | 2143 ga |
Vitamini C, ascorbic | 1 mg | 90 mg | 1.1% | 0.4% | 9000 ga |
Vitamini E, alpha tocopherol, TE | 0.79 mg | 15 mg | 5.3% | 1.8% | 1899 ga |
Vitamini K, phylloquinone | Makilogalamu 7.5 | Makilogalamu 120 | 6.3% | 2.1% | 1600 ga |
Vitamini PP, NO | 3.566 mg | 20 mg | 17.8% | 6% | 561 ga |
betaine | 34 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 271 mg | 2500 mg | 10.8% | 3.6% | 923 ga |
Calcium, CA | 39 mg | 1000 mg | 3.9% | 1.3% | 2564 ga |
Mankhwala a magnesium, mg | 36 mg | 400 mg | 9% | 3% | 1111 ga |
Sodium, Na | 659 mg | 1300 mg | 50.7% | 17% | 197 ga |
Sulufule, S | 87.3 mg | 1000 mg | 8.7% | 2.9% | 1145 ga |
Phosphorus, P. | 97 mg | 800 mg | 12.1% | 4.1% | 825 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.12 mg | 18 mg | 17.3% | 5.8% | 577 ga |
Manganese, Mn | 0.531 mg | 2 mg | 26.6% | 8.9% | 377 ga |
Mkuwa, Cu | Makilogalamu 228 | Makilogalamu 1000 | 22.8% | 7.7% | 439 ga |
Selenium, Ngati | Makilogalamu 13.6 | Makilogalamu 55 | 24.7% | 8.3% | 404 ga |
Nthaka, Zn | 1.24 mg | 12 mg | 10.3% | 3.5% | 968 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.36 ga | maulendo 100 г | |||
Maltose | 0.75 ga | ~ | |||
sucrose | 0.47 ga | ~ | |||
fructose | 0.14 ga | ~ | |||
sterols | |||||
Cholesterol | 9 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.072 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.264 ga | ~ | |||
16: 0 Palmitic | 2.386 ga | ~ | |||
17-0 margarine | 0.075 ga | ~ | |||
18: 0 Stearin | 1.348 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.035 ga | Mphindi 16.8 г | 30% | 10.1% | |
14:1 Miristoleic | 0.036 ga | ~ | |||
16: 1 Palmitoleic | 0.375 ga | ~ | |||
18:1 Olein (omega-9) | 4.624 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.763 ga | kuchokera 11.2 mpaka 20.6 | 15.7% | 5.3% | |
18: 2 Linoleic | 1.553 ga | ~ | |||
18: 3 Wachisoni | 0.21 ga | ~ | |||
Omega-3 mafuta acids | 0.21 ga | kuchokera 0.9 mpaka 3.7 | 23.3% | 7.8% | |
Omega-6 mafuta acids | 1.553 ga | kuchokera 4.7 mpaka 16.8 | 33% | 11.1% |
Mphamvu ndi 298 kcal.
- oz = 28.35 g (84.5 kcal)
- burrito yophika = 116 g (345.7 kcal)
Burrito, nyemba ndi ng'ombe, yophikidwa mu microwave mavitamini ndi michere yambiri monga: vitamini B1 - 30,7%, vitamini B2 - 12,8%, vitamini B9 - 28,3%, vitamini PP - 17,8%, phosphorus - 12,1%, iron - 17,3 , 26,6%, manganese - 22,8%, mkuwa - 24,7%, 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 298 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, chifukwa Buritto ndiwothandiza, nyemba ndi ng'ombe yophika mu microwave, ma calories, michere, zothandiza za Buritto, nyemba ndi ng'ombe yophika mu microwave