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 78 | Tsamba 1684 | 4.6% | 5.9% | 2159 ga |
| Mapuloteni | 2.86 ga | 76 ga | 3.8% | 4.9% | 2657 ga |
| mafuta | 0.1 ga | 56 ga | 0.2% | 0.3% | 56000 ga |
| Zakudya | 13.9 ga | 219 ga | 6.3% | 8.1% | 1576 ga |
| CHIKWANGWANI chamagulu | 3.3 ga | 20 ga | 16.5% | 21.2% | 606 ga |
| Water | 77.8 ga | 2273 ga | 3.4% | 4.4% | 2922 ga |
| ash | 2.04 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 2.7% | 4688 ga |
| Vitamini B2, riboflavin | 0.036 mg | 1.8 mg | 2% | 2.6% | 5000 ga |
| Vitamini B5, pantothenic | 0.361 mg | 5 mg | 7.2% | 9.2% | 1385 ga |
| Vitamini B6, pyridoxine | 0.239 mg | 2 mg | 12% | 15.4% | 837 ga |
| Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 3.2% | 4000 ga |
| Vitamini C, ascorbic | 5.2 mg | 90 mg | 5.8% | 7.4% | 1731 ga |
| Vitamini PP, NO | 1.222 mg | 20 mg | 6.1% | 7.8% | 1637 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 407 mg | 2500 mg | 16.3% | 20.9% | 614 ga |
| Calcium, CA | 45 mg | 1000 mg | 4.5% | 5.8% | 2222 ga |
| Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 9.6% | 1333 ga |
| Sodium, Na | 250 mg | 1300 mg | 19.2% | 24.6% | 520 ga |
| Sulufule, S | 28.6 mg | 1000 mg | 2.9% | 3.7% | 3497 ga |
| Phosphorus, P. | 54 mg | 800 mg | 6.8% | 8.7% | 1481 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 6.07 mg | 18 mg | 33.7% | 43.2% | 297 ga |
| Manganese, Mn | 1.338 mg | 2 mg | 66.9% | 85.8% | 149 ga |
| Mkuwa, Cu | Makilogalamu 878 | Makilogalamu 1000 | 87.8% | 112.6% | 114 ga |
| Selenium, Ngati | Makilogalamu 0.3 | Makilogalamu 55 | 0.5% | 0.6% | 18333 ga |
| Nthaka, Zn | 0.44 mg | 12 mg | 3.7% | 4.7% | 2727 ga |
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.026 ga | maulendo 18.7 г | |||
| 10: 0 Kapuli | 0.001 ga | ~ | |||
| 12: 0 Zolemba | 0.003 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.001 ga | ~ | |||
| 16: 0 Palmitic | 0.016 ga | ~ | |||
| 18: 0 Stearin | 0.004 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.002 ga | Mphindi 16.8 г | |||
| 16: 1 Palmitoleic | 0.001 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.001 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.043 ga | kuchokera 11.2 mpaka 20.6 | 0.4% | 0.5% | |
| 18: 2 Linoleic | 0.032 ga | ~ | |||
| 18: 3 Wachisoni | 0.01 ga | ~ | |||
| Omega-3 mafuta acids | 0.01 ga | kuchokera 0.9 mpaka 3.7 | 1.1% | 1.4% | |
| Omega-6 mafuta acids | 0.032 ga | kuchokera 4.7 mpaka 16.8 | 0.7% | 0.9% |
Mphamvu ndi 78 kcal.
- khungu = 34 g (26.5 kCal)
Mbatata yophika m'zikopa (m'zikopa), zikopa zokhala ndi mchere mavitamini ndi mchere wambiri monga: vitamini B6 - 12%, potaziyamu - 16,3%, iron - 33,7%, manganese - 66,9%, mkuwa - 87,8%.
- 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
Tags: kalori okhutira 78 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza Mbatata yophika mu peel (mu jekete), peel ndi mchere, zopatsa mphamvu, zakudya, zothandiza katundu Mbatata yophika mu peel (mu jekete lawo), peel ndi mchere