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 215 | Tsamba 1684 | 12.8% | 6% | 783 ga |
| Mapuloteni | 19.4 ga | 76 ga | 25.5% | 11.9% | 392 ga |
| mafuta | 14.6 ga | 56 ga | 26.1% | 12.1% | 384 ga |
| Zakudya | 0.2 ga | 219 ga | 0.1% | 109500 ga | |
| Water | 65.8 ga | 2273 ga | 2.9% | 1.3% | 3454 ga |
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 30 | Makilogalamu 900 | 3.3% | 1.5% | 3000 ga |
| Retinol | 0.03 mg | ~ | |||
| Vitamini B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.9% | 2500 ga |
| Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.2% | 900 ga |
| Vitamini B4, choline | 13.3 mg | 500 mg | 2.7% | 1.3% | 3759 ga |
| Vitamini B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.2% | 20000 ga |
| Vitamini B9, folate | Makilogalamu 86 | Makilogalamu 400 | 21.5% | 10% | 465 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.47 | Makilogalamu 3 | 15.7% | 7.3% | 638 ga |
| Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 0.9% | 5000 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 0.2 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.27 mg | 15 mg | 1.8% | 0.8% | 5556 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.2 | Makilogalamu 120 | 0.2% | 0.1% | 60000 ga |
| Vitamini PP, NO | 0.4 mg | 20 mg | 2% | 0.9% | 5000 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 31 mg | 2500 mg | 1.2% | 0.6% | 8065 ga |
| Calcium, CA | 88 mg | 1000 mg | 8.8% | 4.1% | 1136 ga |
| Mankhwala a magnesium, mg | 5 mg | 400 mg | 1.3% | 0.6% | 8000 ga |
| Sodium, Na | 67 mg | 1300 mg | 5.2% | 2.4% | 1940 ga |
| Sulufule, S | 194 mg | 1000 mg | 19.4% | 9% | 515 ga |
| Phosphorus, P. | 83 mg | 800 mg | 10.4% | 4.8% | 964 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.91 mg | 18 mg | 5.1% | 2.4% | 1978 ga |
| Mkuwa, Cu | Makilogalamu 102 | Makilogalamu 1000 | 10.2% | 4.7% | 980 ga |
| Selenium, Ngati | Makilogalamu 3.6 | Makilogalamu 55 | 6.5% | 3% | 1528 ga |
| Nthaka, Zn | 0.69 mg | 12 mg | 5.8% | 2.7% | 1739 ga |
| sterols | |||||
| Cholesterol | 84 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 3.92 ga | maulendo 18.7 г | |||
| 12: 0 Zolemba | 0.014 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.115 ga | ~ | |||
| 16: 0 Palmitic | 2.908 ga | ~ | |||
| 18: 0 Stearin | 0.785 ga | ~ | |||
| Monounsaturated mafuta zidulo | 5.5 ga | Mphindi 16.8 г | 32.7% | 15.2% | |
| 16: 1 Palmitoleic | 0.742 ga | ~ | |||
| 18:1 Olein (omega-9) | 4.53 ga | ~ | |||
| 20: 1 Chidole (9) | 0.158 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 2.98 ga | kuchokera 11.2 mpaka 20.6 | 26.6% | 12.4% | |
| 18: 2 Linoleic | 2.57 ga | ~ | |||
| 18: 3 Wachisoni | 0.108 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.014 ga | ~ | |||
| Omega-3 mafuta acids | 0.187 ga | kuchokera 0.9 mpaka 3.7 | 20.8% | 9.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 ga | ~ | |||
| Omega-6 mafuta acids | 2.57 ga | kuchokera 4.7 mpaka 16.8 | 54.7% | 25.4% |
Mphamvu ndi 215 kcal.
Miyendo ya nkhuku, yophika mavitamini ndi michere yambiri monga: vitamini B2 - 11,1%, vitamini B9 - 21,5%, vitamini B12 - 15,7%
- 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 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.
Tags: kalori 215 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza nkhuku mapazi, yophika, zopatsa mphamvu, michere, zothandiza katundu Nkhuku mapazi, yophika