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 486 | Tsamba 1684 | 28.9% | 5.9% | 347 ga |
Mapuloteni | 16.54 ga | 76 ga | 21.8% | 4.5% | 459 ga |
mafuta | 30.74 ga | 56 ga | 54.9% | 11.3% | 182 ga |
Zakudya | 7.72 ga | 219 ga | 3.5% | 0.7% | 2837 ga |
CHIKWANGWANI chamagulu | 34.4 ga | 20 ga | 172% | 35.4% | 58 ga |
Water | 5.8 ga | 2273 ga | 0.3% | 0.1% | 39190 ga |
ash | 4.8 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.62 mg | 1.5 mg | 41.3% | 8.5% | 242 ga |
Vitamini B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 1.9% | 1059 ga |
Vitamini C, ascorbic | 1.6 mg | 90 mg | 1.8% | 0.4% | 5625 ga |
Vitamini E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 0.7% | 3000 ga |
Vitamini PP, NO | 8.83 mg | 20 mg | 44.2% | 9.1% | 227 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 407 mg | 2500 mg | 16.3% | 3.4% | 614 ga |
Calcium, CA | 631 mg | 1000 mg | 63.1% | 13% | 158 ga |
Mankhwala a magnesium, mg | 335 mg | 400 mg | 83.8% | 17.2% | 119 ga |
Sodium, Na | 16 mg | 1300 mg | 1.2% | 0.2% | 8125 ga |
Sulufule, S | 165.4 mg | 1000 mg | 16.5% | 3.4% | 605 ga |
Phosphorus, P. | 860 mg | 800 mg | 107.5% | 22.1% | 93 ga |
Tsatani Zinthu | |||||
Iron, Faith | 7.72 mg | 18 mg | 42.9% | 8.8% | 233 ga |
Manganese, Mn | 2.723 mg | 2 mg | 136.2% | 28% | 73 ga |
Mkuwa, Cu | Makilogalamu 924 | Makilogalamu 1000 | 92.4% | 19% | 108 ga |
Selenium, Ngati | Makilogalamu 55.2 | Makilogalamu 55 | 100.4% | 20.7% | 100 ga |
Nthaka, Zn | 4.58 mg | 12 mg | 38.2% | 7.9% | 262 ga |
Amino Acids Ofunika | |||||
Arginine * | 2.143 ga | ~ | |||
valine | 0.95 ga | ~ | |||
Mbiri * | 0.531 ga | ~ | |||
Isoleucine | 0.801 ga | ~ | |||
nyalugwe | 1.371 ga | ~ | |||
lysine | 0.97 ga | ~ | |||
methionine | 0.588 ga | ~ | |||
threonine | 0.709 ga | ~ | |||
tryptophan | 0.436 ga | ~ | |||
chithuvj | 1.016 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.044 ga | ~ | |||
Aspartic asidi | 1.689 ga | ~ | |||
glycine | 0.943 ga | ~ | |||
Asidi a Glutamic | 3.5 ga | ~ | |||
Mapuloteni | 0.776 ga | ~ | |||
serine | 1.049 ga | ~ | |||
tyrosin | 0.563 ga | ~ | |||
Cysteine | 0.407 ga | ~ | |||
Mafuta acid | |||||
Transgender | 0.14 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.33 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.03 ga | ~ | |||
15:0 Pentadecanoic | 0.03 ga | ~ | |||
16: 0 Palmitic | 2.17 ga | ~ | |||
17-0 margarine | 0.063 ga | ~ | |||
18: 0 Stearin | 0.912 ga | ~ | |||
20:0 Chiarachinic | 0.093 ga | ~ | |||
22: 0 | 0.032 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.309 ga | Mphindi 16.8 г | 13.7% | 2.8% | |
14:1 Miristoleic | 0.03 ga | ~ | |||
16: 1 Palmitoleic | 0.029 ga | ~ | |||
18:1 Olein (omega-9) | 2.203 ga | ~ | |||
20: 1 Chidole (9) | 0.046 ga | ~ | |||
Mafuta a Polyunsaturated acids | 23.665 ga | kuchokera 11.2 mpaka 20.6 | 114.9% | 23.6% | |
18: 2 Linoleic | 5.835 ga | ~ | |||
18:2 Omega-6, cis, cis | 5.835 ga | ~ | |||
18: 3 Wachisoni | 17.83 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 17.83 ga | ~ | |||
Omega-3 mafuta acids | 17.83 ga | kuchokera 0.9 mpaka 3.7 | 481.9% | 99.2% | |
Omega-6 mafuta acids | 5.835 ga | kuchokera 4.7 mpaka 16.8 | 100% | 20.6% |
Mphamvu ndi 486 kcal.
- oz = 28.35 g (137.8 kcal)
Mbeu za Chia, zouma mavitamini ndi michere yambiri monga: vitamini B1 - 41,3%, vitamini PP - 44,2%, potaziyamu - 16,3%, calcium - 63,1%, magnesium - 83,8%, phosphorus - 107,5%, chitsulo - 42,9, 136,2%, manganese - 92,4%, mkuwa - 100,4%, selenium - 38,2%, zinc - 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 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.
- 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 486 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza mbewu za Chia, zouma, zopatsa mphamvu, michere, zothandiza katundu Mbeu za Chia, zouma