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 22 | Tsamba 1684 | 1.3% | 5.9% | 7655 ga |
| Mapuloteni | 2.4 ga | 76 ga | 3.2% | 14.5% | 3167 ga |
| mafuta | 0.22 ga | 56 ga | 0.4% | 1.8% | 25455 ga |
| Zakudya | 2.11 ga | 219 ga | 1% | 4.5% | 10379 ga |
| CHIKWANGWANI chamagulu | 2 ga | 20 ga | 10% | 45.5% | 1000 ga |
| Water | 92.63 ga | 2273 ga | 4.1% | 18.6% | 2454 ga |
| ash | 0.63 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 50 | Makilogalamu 900 | 5.6% | 25.5% | 1800 ga |
| beta carotenes | 0.604 mg | 5 mg | 12.1% | 55% | 828 ga |
| Lopopeni | Makilogalamu 30 | ~ | |||
| Lutein + Zeaxanthin | Makilogalamu 771 | ~ | |||
| Vitamini B1, thiamine | 0.162 mg | 1.5 mg | 10.8% | 49.1% | 926 ga |
| Vitamini B2, riboflavin | 0.139 mg | 1.8 mg | 7.7% | 35% | 1295 ga |
| Vitamini B4, choline | 26.1 mg | 500 mg | 5.2% | 23.6% | 1916 ga |
| Vitamini B5, pantothenic | 0.225 mg | 5 mg | 4.5% | 20.5% | 2222 ga |
| Vitamini B6, pyridoxine | 0.079 mg | 2 mg | 4% | 18.2% | 2532 ga |
| Vitamini B9, folate | Makilogalamu 149 | Makilogalamu 400 | 37.3% | 169.5% | 268 ga |
| Vitamini C, ascorbic | 7.7 mg | 90 mg | 8.6% | 39.1% | 1169 ga |
| Vitamini E, alpha tocopherol, TE | 1.5 mg | 15 mg | 10% | 45.5% | 1000 ga |
| beta tocopherol | 0.02 mg | ~ | |||
| Popanga madzi a gamma Tocopherol | 0.21 mg | ~ | |||
| Vitamini K, phylloquinone | Makilogalamu 50.6 | Makilogalamu 120 | 42.2% | 191.8% | 237 ga |
| Vitamini PP, NO | 1.084 mg | 20 mg | 5.4% | 24.5% | 1845 ga |
| betaine | 0.9 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 224 mg | 2500 mg | 9% | 40.9% | 1116 ga |
| Calcium, CA | 23 mg | 1000 mg | 2.3% | 10.5% | 4348 ga |
| Mankhwala a magnesium, mg | 14 mg | 400 mg | 3.5% | 15.9% | 2857 ga |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 5% | 9286 ga |
| Sulufule, S | 24 mg | 1000 mg | 2.4% | 10.9% | 4167 ga |
| Phosphorus, P. | 54 mg | 800 mg | 6.8% | 30.9% | 1481 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.91 mg | 18 mg | 5.1% | 23.2% | 1978 ga |
| Manganese, Mn | 0.154 mg | 2 mg | 7.7% | 35% | 1299 ga |
| Mkuwa, Cu | Makilogalamu 165 | Makilogalamu 1000 | 16.5% | 75% | 606 ga |
| Selenium, Ngati | Makilogalamu 6.1 | Makilogalamu 55 | 11.1% | 50.5% | 902 ga |
| Zamadzimadzi, F | Makilogalamu 21.9 | Makilogalamu 4000 | 0.5% | 2.3% | 18265 ga |
| Nthaka, Zn | 0.6 mg | 12 mg | 5% | 22.7% | 2000 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 1.3 ga | maulendo 100 г | |||
| Shuga (dextrose) | 0.42 ga | ~ | |||
| sucrose | 0.08 ga | ~ | |||
| fructose | 0.79 ga | ~ | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.099 ga | ~ | |||
| valine | 0.125 ga | ~ | |||
| Mbiri * | 0.053 ga | ~ | |||
| Isoleucine | 0.082 ga | ~ | |||
| nyalugwe | 0.14 ga | ~ | |||
| lysine | 0.113 ga | ~ | |||
| methionine | 0.034 ga | ~ | |||
| threonine | 0.092 ga | ~ | |||
| tryptophan | 0.029 ga | ~ | |||
| chithuvj | 0.082 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.125 ga | ~ | |||
| Aspartic asidi | 0.555 ga | ~ | |||
| glycine | 0.101 ga | ~ | |||
| Asidi a Glutamic | 0.255 ga | ~ | |||
| Mapuloteni | 0.077 ga | ~ | |||
| serine | 0.116 ga | ~ | |||
| tyrosin | 0.057 ga | ~ | |||
| Cysteine | 0.034 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.048 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.048 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.105 ga | kuchokera 11.2 mpaka 20.6 | 0.9% | 4.1% | |
| 18: 2 Linoleic | 0.076 ga | ~ | |||
| 18: 3 Wachisoni | 0.029 ga | ~ | |||
| Omega-3 mafuta acids | 0.029 ga | kuchokera 0.9 mpaka 3.7 | 3.2% | 14.5% | |
| Omega-6 mafuta acids | 0.076 ga | kuchokera 4.7 mpaka 16.8 | 1.6% | 7.3% |
Mphamvu ndi 22 kcal.
- 0,5 chikho = 90 g (19.8 kCal)
- 4 mikondo (1/2 ″ m'munsi) = 60 g (13.2 kCal)
Katsitsumzukwa, yophika mavitamini ndi mchere wambiri monga: beta-carotene - 12,1%, vitamini B9 - 37,3%, vitamini K - 42,2%, mkuwa - 16,5%, selenium - 11,1%
- B-carotene ndi provitamin A ndipo ali ndi zida za antioxidant. 6 mcg wa beta-carotene ndi wofanana ndi 1 mcg wa vitamini A.
- 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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 22 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Katsitsumzukwa, yophika, zopatsa mphamvu, zakudya, zothandiza katundu Katsitsumzukwa, yophika