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 87 | Tsamba 1684 | 5.2% | 6% | 1936 ga |
| Mapuloteni | 1.87 ga | 76 ga | 2.5% | 2.9% | 4064 ga |
| mafuta | 0.1 ga | 56 ga | 0.2% | 0.2% | 56000 ga |
| Zakudya | 18.33 ga | 219 ga | 8.4% | 9.7% | 1195 ga |
| CHIKWANGWANI chamagulu | 1.8 ga | 20 ga | 9% | 10.3% | 1111 ga |
| Water | 76.98 ga | 2273 ga | 3.4% | 3.9% | 2953 ga |
| ash | 0.92 ga | ~ | |||
| mavitamini | |||||
| beta carotenes | 0.002 mg | 5 mg | 250000 ga | ||
| Lutein + Zeaxanthin | Makilogalamu 10 | ~ | |||
| Vitamini B1, thiamine | 0.106 mg | 1.5 mg | 7.1% | 8.2% | 1415 ga |
| Vitamini B2, riboflavin | 0.02 mg | 1.8 mg | 1.1% | 1.3% | 9000 ga |
| Vitamini B4, choline | 13.5 mg | 500 mg | 2.7% | 3.1% | 3704 ga |
| Vitamini B5, pantothenic | 0.52 mg | 5 mg | 10.4% | 12% | 962 ga |
| Vitamini B6, pyridoxine | 0.299 mg | 2 mg | 15% | 17.2% | 669 ga |
| Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 2.9% | 4000 ga |
| Vitamini C, ascorbic | 13 mg | 90 mg | 14.4% | 16.6% | 692 ga |
| Vitamini E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 ga |
| Vitamini K, phylloquinone | Makilogalamu 2.2 | Makilogalamu 120 | 1.8% | 2.1% | 5455 ga |
| Vitamini PP, NO | 1.439 mg | 20 mg | 7.2% | 8.3% | 1390 ga |
| betaine | 0.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 379 mg | 2500 mg | 15.2% | 17.5% | 660 ga |
| Calcium, CA | 5 mg | 1000 mg | 0.5% | 0.6% | 20000 ga |
| Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 6.3% | 1818 ga |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.3% | 32500 ga |
| Sulufule, S | 18.7 mg | 1000 mg | 1.9% | 2.2% | 5348 ga |
| Phosphorus, P. | 44 mg | 800 mg | 5.5% | 6.3% | 1818 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.31 mg | 18 mg | 1.7% | 2% | 5806 ga |
| Manganese, Mn | 0.138 mg | 2 mg | 6.9% | 7.9% | 1449 ga |
| Mkuwa, Cu | Makilogalamu 188 | Makilogalamu 1000 | 18.8% | 21.6% | 532 ga |
| Selenium, Ngati | Makilogalamu 0.3 | Makilogalamu 55 | 0.5% | 0.6% | 18333 ga |
| Zamadzimadzi, F | Makilogalamu 49.4 | Makilogalamu 4000 | 1.2% | 1.4% | 8097 ga |
| Nthaka, Zn | 0.3 mg | 12 mg | 2.5% | 2.9% | 4000 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.91 ga | maulendo 100 г | |||
| Shuga (dextrose) | 0.34 ga | ~ | |||
| sucrose | 0.19 ga | ~ | |||
| fructose | 0.29 ga | ~ | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.086 ga | ~ | |||
| valine | 0.105 ga | ~ | |||
| Mbiri * | 0.041 ga | ~ | |||
| Isoleucine | 0.076 ga | ~ | |||
| nyalugwe | 0.112 ga | ~ | |||
| lysine | 0.114 ga | ~ | |||
| methionine | 0.03 ga | ~ | |||
| threonine | 0.068 ga | ~ | |||
| tryptophan | 0.029 ga | ~ | |||
| chithuvj | 0.083 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.057 ga | ~ | |||
| Aspartic asidi | 0.457 ga | ~ | |||
| glycine | 0.056 ga | ~ | |||
| Asidi a Glutamic | 0.314 ga | ~ | |||
| Mapuloteni | 0.067 ga | ~ | |||
| serine | 0.081 ga | ~ | |||
| tyrosin | 0.069 ga | ~ | |||
| Cysteine | 0.024 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% | 1.3% | |
| Omega-6 mafuta acids | 0.032 ga | kuchokera 4.7 mpaka 16.8 | 0.7% | 0.8% |
Mphamvu ndi 87 kcal.
- 0,5 chikho = 78 g (67.9 kCal)
- mbatata (2-1 / 2 ″ dia, dera) = 136 g (118.3 kCal)
Mbatata yophika m'matumba awo (m'matumba awo), opanda mchere mavitamini ndi michere yambiri monga: vitamini B6 - 15%, vitamini C - 14,4%, potaziyamu - 15,2%, mkuwa - 18,8%
- 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.
- 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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 87 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza mbatata yophika mu peel (mu jekete), yopanda mchere, zopatsa mphamvu, michere, zinthu zofunikira mchere