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 413 | Tsamba 1684 | 24.5% | 5.9% | 408 ga |
Mapuloteni | 6.47 ga | 76 ga | 8.5% | 2.1% | 1175 ga |
mafuta | 10.98 ga | 56 ga | 19.6% | 4.7% | 510 ga |
Zakudya | 71.65 ga | 219 ga | 32.7% | 7.9% | 306 ga |
CHIKWANGWANI chamagulu | 0.4 ga | 20 ga | 2% | 0.5% | 5000 ga |
Water | 8.69 ga | 2273 ga | 0.4% | 0.1% | 26157 ga |
ash | 1.76 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 188 | Makilogalamu 900 | 20.9% | 5.1% | 479 ga |
Retinol | 0.188 mg | ~ | |||
Vitamini B1, thiamine | 0.615 mg | 1.5 mg | 41% | 9.9% | 244 ga |
Vitamini B2, riboflavin | 0.696 mg | 1.8 mg | 38.7% | 9.4% | 259 ga |
Vitamini B4, choline | 31 mg | 500 mg | 6.2% | 1.5% | 1613 ga |
Vitamini B5, pantothenic | 0.495 mg | 5 mg | 9.9% | 2.4% | 1010 ga |
Vitamini B6, pyridoxine | 0.819 mg | 2 mg | 41% | 9.9% | 244 ga |
Vitamini B9, folate | Makilogalamu 159 | Makilogalamu 400 | 39.8% | 9.6% | 252 ga |
Vitamini B12, cobalamin | Makilogalamu 2 | Makilogalamu 3 | 66.7% | 16.2% | 150 ga |
Vitamini B12 Wowonjezera | Makilogalamu 1.51 | ~ | |||
Vitamini C, ascorbic | 15.4 mg | 90 mg | 17.1% | 4.1% | 584 ga |
Vitamini D, calciferol | Makilogalamu 1.7 | Makilogalamu 10 | 17% | 4.1% | 588 ga |
Vitamini E, alpha tocopherol, TE | 0.42 mg | 15 mg | 2.8% | 0.7% | 3571 ga |
Vitamini K, phylloquinone | Makilogalamu 2.5 | Makilogalamu 120 | 2.1% | 0.5% | 4800 ga |
Vitamini PP, NO | 8.194 mg | 20 mg | 41% | 9.9% | 244 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 254 mg | 2500 mg | 10.2% | 2.5% | 984 ga |
Calcium, CA | 410 mg | 1000 mg | 41% | 9.9% | 244 ga |
Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 1.3% | 1905 ga |
Sodium, Na | 319 mg | 1300 mg | 24.5% | 5.9% | 408 ga |
Sulufule, S | 64.7 mg | 1000 mg | 6.5% | 1.6% | 1546 ga |
Phosphorus, P. | 155 mg | 800 mg | 19.4% | 4.7% | 516 ga |
Tsatani Zinthu | |||||
Iron, Faith | 5.99 mg | 18 mg | 33.3% | 8.1% | 301 ga |
Manganese, Mn | 0.206 mg | 2 mg | 10.3% | 2.5% | 971 ga |
Mkuwa, Cu | Makilogalamu 49 | Makilogalamu 1000 | 4.9% | 1.2% | 2041 ga |
Selenium, Ngati | Makilogalamu 7.7 | Makilogalamu 55 | 14% | 3.4% | 714 ga |
Nthaka, Zn | 0.84 mg | 12 mg | 7% | 1.7% | 1429 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 45.97 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 6 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 9.114 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.045 ga | ~ | |||
6: 0 nayiloni | 0.05 ga | ~ | |||
8: 0 Wopanga | 0.325 ga | ~ | |||
10: 0 Kapuli | 0.244 ga | ~ | |||
12: 0 Zolemba | 2.72 ga | ~ | |||
14: 0 Zachinsinsi | 0.977 ga | ~ | |||
16: 0 Palmitic | 3.839 ga | ~ | |||
18: 0 Stearin | 0.881 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.186 ga | Mphindi 16.8 г | 7.1% | 1.7% | |
16: 1 Palmitoleic | 0.009 ga | ~ | |||
18:1 Olein (omega-9) | 1.177 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.239 ga | kuchokera 11.2 mpaka 20.6 | 2.1% | 0.5% | |
18: 2 Linoleic | 0.23 ga | ~ | |||
18: 3 Wachisoni | 0.009 ga | ~ | |||
Omega-3 mafuta acids | 0.009 ga | kuchokera 0.9 mpaka 3.7 | 1% | 0.2% | |
Omega-6 mafuta acids | 0.23 ga | kuchokera 4.7 mpaka 16.8 | 4.9% | 1.2% |
Mphamvu ndi 413 kcal.
Bar ndi chimanga ndi mkaka mavitamini ndi mchere wambiri monga: vitamini A - 20,9%, vitamini B1 - 41%, vitamini B2 - 38,7%, vitamini B6 - 41%, vitamini B9 - 39,8%, vitamini B12 - 66,7 Vitamini C - 17,1%, vitamini D - 17%, vitamini PP - 41%, calcium - 41%, phosphorous - 19,4%, chitsulo - 33,3%, selenium - 14%.
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- vitamini D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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.
- 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.
- 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 413 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Bar ndi chimanga ndi mkaka, zopatsa mphamvu, zakudya, zothandiza katundu Bar ndi chimanga ndi mkaka