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 92 | Tsamba 1684 | 5.5% | 6% | 1830 ga |
| Mapuloteni | 1.31 ga | 76 ga | 1.7% | 1.8% | 5802 ga |
| mafuta | 0.14 ga | 56 ga | 0.3% | 0.3% | 40000 ga |
| Zakudya | 19.7 ga | 219 ga | 9% | 9.8% | 1112 ga |
| CHIKWANGWANI chamagulu | 3.4 ga | 20 ga | 17% | 18.5% | 588 ga |
| Water | 75.06 ga | 2273 ga | 3.3% | 3.6% | 3028 ga |
| ash | 0.39 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 11 | Makilogalamu 900 | 1.2% | 1.3% | 8182 ga |
| beta carotenes | 0.131 mg | 5 mg | 2.6% | 2.8% | 3817 ga |
| Lutein + Zeaxanthin | Makilogalamu 79 | ~ | |||
| Vitamini B1, thiamine | 0.027 mg | 1.5 mg | 1.8% | 2% | 5556 ga |
| Vitamini B2, riboflavin | 0.039 mg | 1.8 mg | 2.2% | 2.4% | 4615 ga |
| Vitamini B4, choline | 5.7 mg | 500 mg | 1.1% | 1.2% | 8772 ga |
| Vitamini B5, pantothenic | 0.151 mg | 5 mg | 3% | 3.3% | 3311 ga |
| Vitamini B6, pyridoxine | 0.036 mg | 2 mg | 1.8% | 2% | 5556 ga |
| Vitamini B9, folate | Makilogalamu 27 | Makilogalamu 400 | 6.8% | 7.4% | 1481 ga |
| Vitamini C, ascorbic | 2.8 mg | 90 mg | 3.1% | 3.4% | 3214 ga |
| Vitamini E, alpha tocopherol, TE | 0.78 mg | 15 mg | 5.2% | 5.7% | 1923 ga |
| Vitamini K, phylloquinone | Makilogalamu 13.3 | Makilogalamu 120 | 11.1% | 12.1% | 902 ga |
| Vitamini PP, NO | 0.287 mg | 20 mg | 1.4% | 1.5% | 6969 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 99 mg | 2500 mg | 4% | 4.3% | 2525 ga |
| Calcium, CA | 21 mg | 1000 mg | 2.1% | 2.3% | 4762 ga |
| Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 4.7% | 2353 ga |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.2% | 43333 ga |
| Sulufule, S | 13.1 mg | 1000 mg | 1.3% | 1.4% | 7634 ga |
| Phosphorus, P. | 14 mg | 800 mg | 1.8% | 2% | 5714 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.65 mg | 18 mg | 3.6% | 3.9% | 2769 ga |
| Manganese, Mn | 0.697 mg | 2 mg | 34.9% | 37.9% | 287 ga |
| Mkuwa, Cu | Makilogalamu 133 | Makilogalamu 1000 | 13.3% | 14.5% | 752 ga |
| Selenium, Ngati | Makilogalamu 0.3 | Makilogalamu 55 | 0.5% | 0.5% | 18333 ga |
| Nthaka, Zn | 0.18 mg | 12 mg | 1.5% | 1.6% | 6667 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 19.7 ga | maulendo 100 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.005 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.003 ga | ~ | |||
| 18: 0 Stearin | 0.001 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.014 ga | Mphindi 16.8 г | 0.1% | 0.1% | |
| 18:1 Olein (omega-9) | 0.013 ga | ~ | |||
| 20: 1 Chidole (9) | 0.001 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.08 ga | kuchokera 11.2 mpaka 20.6 | 0.7% | 0.8% | |
| 18: 2 Linoleic | 0.053 ga | ~ | |||
| 18: 3 Wachisoni | 0.027 ga | ~ | |||
| Omega-3 mafuta acids | 0.027 ga | kuchokera 0.9 mpaka 3.7 | 3% | 3.3% | |
| Omega-6 mafuta acids | 0.053 ga | kuchokera 4.7 mpaka 16.8 | 1.1% | 1.2% |
Mphamvu ndi 92 kcal.
- chikho = 256 g (235.5 kCal)
Mabulosi akuda, zamzitini mumadzi odzaza shuga mavitamini olemera ndi mchere monga: vitamini K - 11,1%, manganese - 34,9%, mkuwa - 13,3%.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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.
Tags: kalori okhutira 92 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, chifukwa Blackberries zamzitini mu zimalimbikitsa shuga manyuchi ndi zothandiza, zopatsa mphamvu, zakudya, zothandiza katundu Mabulosi akuda zamzitini mu zimalimbikitsa madzi madzi.