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 221 | Tsamba 1684 | 13.1% | 5.9% | 762 ga |
Mapuloteni | 7.07 ga | 76 ga | 9.3% | 4.2% | 1075 ga |
mafuta | 6.3 ga | 56 ga | 11.3% | 5.1% | 889 ga |
Zakudya | 30.61 ga | 219 ga | 14% | 6.3% | 715 ga |
CHIKWANGWANI chamagulu | 3.4 ga | 20 ga | 17% | 7.7% | 588 ga |
Water | 50.99 ga | 2273 ga | 2.2% | 1% | 4458 ga |
ash | 1.63 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 8 | Makilogalamu 900 | 0.9% | 0.4% | 11250 ga |
Retinol | 0.005 mg | ~ | |||
alpha carotenes | Makilogalamu 1 | ~ | |||
beta carotenes | 0.024 mg | 5 mg | 0.5% | 0.2% | 20833 ga |
beta Cryptoxanthin | Makilogalamu 11 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 36 | ~ | |||
Vitamini B1, thiamine | 0.287 mg | 1.5 mg | 19.1% | 8.6% | 523 ga |
Vitamini B2, riboflavin | 0.143 mg | 1.8 mg | 7.9% | 3.6% | 1259 ga |
Vitamini B4, choline | 22.3 mg | 500 mg | 4.5% | 2% | 2242 ga |
Vitamini B5, pantothenic | 0.403 mg | 5 mg | 8.1% | 3.7% | 1241 ga |
Vitamini B6, pyridoxine | 0.085 mg | 2 mg | 4.3% | 1.9% | 2353 ga |
Vitamini B9, folate | Makilogalamu 138 | Makilogalamu 400 | 34.5% | 15.6% | 290 ga |
Vitamini B12, cobalamin | Makilogalamu 0.08 | Makilogalamu 3 | 2.7% | 1.2% | 3750 ga |
Vitamini C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 ga |
Vitamini E, alpha tocopherol, TE | 0.37 mg | 15 mg | 2.5% | 1.1% | 4054 ga |
beta tocopherol | 0.13 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 3.58 mg | ~ | |||
kutcheru | 1.31 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 7.6 | Makilogalamu 120 | 6.3% | 2.9% | 1579 ga |
Vitamini PP, NO | 2.48 mg | 20 mg | 12.4% | 5.6% | 806 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 210 mg | 2500 mg | 8.4% | 3.8% | 1190 ga |
Calcium, CA | 52 mg | 1000 mg | 5.2% | 2.4% | 1923 ga |
Mankhwala a magnesium, mg | 31 mg | 400 mg | 7.8% | 3.5% | 1290 ga |
Sodium, Na | 351 mg | 1300 mg | 27% | 12.2% | 370 ga |
Sulufule, S | 70.7 mg | 1000 mg | 7.1% | 3.2% | 1414 ga |
Phosphorus, P. | 117 mg | 800 mg | 14.6% | 6.6% | 684 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.51 mg | 18 mg | 13.9% | 6.3% | 717 ga |
Manganese, Mn | 0.408 mg | 2 mg | 20.4% | 9.2% | 490 ga |
Mkuwa, Cu | Makilogalamu 129 | Makilogalamu 1000 | 12.9% | 5.8% | 775 ga |
Selenium, Ngati | Makilogalamu 12.7 | Makilogalamu 55 | 23.1% | 10.5% | 433 ga |
Nthaka, Zn | 0.71 mg | 12 mg | 5.9% | 2.7% | 1690 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 26.37 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.21 ga | maulendo 100 г | |||
lactose | 0.04 ga | ~ | |||
Maltose | 2.73 ga | ~ | |||
sucrose | 0.44 ga | ~ | |||
sterols | |||||
Cholesterol | 2 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.041 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.027 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.343 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.021 ga | ~ | |||
6: 0 nayiloni | 0.015 ga | ~ | |||
8: 0 Wopanga | 0.011 ga | ~ | |||
10: 0 Kapuli | 0.022 ga | ~ | |||
12: 0 Zolemba | 0.026 ga | ~ | |||
14: 0 Zachinsinsi | 0.083 ga | ~ | |||
15:0 Pentadecanoic | 0.01 ga | ~ | |||
16: 0 Palmitic | 0.795 ga | ~ | |||
17-0 margarine | 0.011 ga | ~ | |||
18: 0 Stearin | 0.31 ga | ~ | |||
20:0 Chiarachinic | 0.017 ga | ~ | |||
22: 0 | 0.015 ga | ~ | |||
24:0 Lignoceric | 0.007 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.298 ga | Mphindi 16.8 г | 7.7% | 3.5% | |
14:1 Miristoleic | 0.006 ga | ~ | |||
16: 1 Palmitoleic | 0.019 ga | ~ | |||
16:1 mz | 0.016 ga | ~ | |||
16: 1 kusinthana | 0.003 ga | ~ | |||
17:1 Heptadecene | 0.005 ga | ~ | |||
18:1 Olein (omega-9) | 1.252 ga | ~ | |||
18:1 mz | 1.228 ga | ~ | |||
18: 1 kusinthana | 0.024 ga | ~ | |||
20: 1 Chidole (9) | 0.016 ga | ~ | |||
Mafuta a Polyunsaturated acids | 3.104 ga | kuchokera 11.2 mpaka 20.6 | 27.7% | 12.5% | |
18: 2 Linoleic | 2.649 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.014 ga | ~ | |||
18:2 Omega-6, cis, cis | 2.628 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.007 ga | ~ | |||
18: 3 Wachisoni | 0.446 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.446 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 ga | ~ | |||
20:3 Eicosatriene | 0.001 ga | ~ | |||
20:3 Omega-6 | 0.001 ga | ~ | |||
20:4 Arachidonic | 0.003 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.001 ga | ~ | |||
Omega-3 mafuta acids | 0.447 ga | kuchokera 0.9 mpaka 3.7 | 49.7% | 22.5% | |
22:4 Docosatetraene, Omega-6 | 0.002 ga | ~ | |||
Omega-6 mafuta acids | 2.636 ga | kuchokera 4.7 mpaka 16.8 | 56.1% | 25.4% |
Mphamvu ndi 221 kcal.
- oz = 28.35 g (62.7 kcal)
- burrito = 143 g (316 kcal)
Burrito, nyemba ndi tchizi, mazira mavitamini ndi michere yambiri monga: vitamini B1 - 19,1%, vitamini B9 - 34,5%, vitamini PP - 12,4%, phosphorus - 14,6%, chitsulo - 13,9%, manganese - 20,4%, mkuwa - 12,9 , 23,1%, 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 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 221 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, chifukwa Buritto ndi zothandiza, nyemba ndi tchizi, mazira, zopatsa mphamvu, zakudya, zothandiza katundu Buritto, nyemba ndi tchizi, mazira.