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 12 | Tsamba 1684 | 0.7% | 5.8% | 14033 ga |
| Mapuloteni | 1.56 ga | 76 ga | 2.1% | 17.5% | 4872 ga |
| mafuta | 0.16 ga | 56 ga | 0.3% | 2.5% | 35000 ga |
| Zakudya | 0.78 ga | 219 ga | 0.4% | 3.3% | 28077 ga |
| CHIKWANGWANI chamagulu | 1 ga | 20 ga | 5% | 41.7% | 2000 ga |
| Water | 95.55 ga | 2273 ga | 4.2% | 35% | 2379 ga |
| ash | 0.95 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 212 | Makilogalamu 900 | 23.6% | 196.7% | 425 ga |
| alpha carotenes | Makilogalamu 1 | ~ | |||
| beta carotenes | 2.549 mg | 5 mg | 51% | 425% | 196 ga |
| Lutein + Zeaxanthin | Makilogalamu 38 | ~ | |||
| Vitamini B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 17.5% | 4688 ga |
| Vitamini B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 29.2% | 2857 ga |
| Vitamini B4, choline | 12.1 mg | 500 mg | 2.4% | 20% | 4132 ga |
| Vitamini B5, pantothenic | 0.079 mg | 5 mg | 1.6% | 13.3% | 6329 ga |
| Vitamini B6, pyridoxine | 0.166 mg | 2 mg | 8.3% | 69.2% | 1205 ga |
| Vitamini B9, folate | Makilogalamu 41 | Makilogalamu 400 | 10.3% | 85.8% | 976 ga |
| Vitamini C, ascorbic | 26 mg | 90 mg | 28.9% | 240.8% | 346 ga |
| Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 5% | 16667 ga |
| Vitamini K, phylloquinone | Makilogalamu 34 | Makilogalamu 120 | 28.3% | 235.8% | 353 ga |
| Vitamini PP, NO | 0.428 mg | 20 mg | 2.1% | 17.5% | 4673 ga |
| betaine | 0.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 371 mg | 2500 mg | 14.8% | 123.3% | 674 ga |
| Calcium, CA | 93 mg | 1000 mg | 9.3% | 77.5% | 1075 ga |
| Mankhwala a magnesium, mg | 11 mg | 400 mg | 2.8% | 23.3% | 3636 ga |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 21.7% | 3824 ga |
| Sulufule, S | 15.6 mg | 1000 mg | 1.6% | 13.3% | 6410 ga |
| Phosphorus, P. | 29 mg | 800 mg | 3.6% | 30% | 2759 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.04 mg | 18 mg | 5.8% | 48.3% | 1731 ga |
| Manganese, Mn | 0.144 mg | 2 mg | 7.2% | 60% | 1389 ga |
| Mkuwa, Cu | Makilogalamu 19 | Makilogalamu 1000 | 1.9% | 15.8% | 5263 ga |
| Selenium, Ngati | Makilogalamu 0.4 | Makilogalamu 55 | 0.7% | 5.8% | 13750 ga |
| Nthaka, Zn | 0.17 mg | 12 mg | 1.4% | 11.7% | 7059 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.83 ga | maulendo 100 г | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.087 ga | ~ | |||
| valine | 0.069 ga | ~ | |||
| Mbiri * | 0.027 ga | ~ | |||
| Isoleucine | 0.089 ga | ~ | |||
| nyalugwe | 0.091 ga | ~ | |||
| lysine | 0.093 ga | ~ | |||
| methionine | 0.009 ga | ~ | |||
| threonine | 0.051 ga | ~ | |||
| tryptophan | 0.015 ga | ~ | |||
| chithuvj | 0.046 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.09 ga | ~ | |||
| Aspartic asidi | 0.112 ga | ~ | |||
| glycine | 0.045 ga | ~ | |||
| Asidi a Glutamic | 0.374 ga | ~ | |||
| Mapuloteni | 0.032 ga | ~ | |||
| serine | 0.05 ga | ~ | |||
| tyrosin | 0.03 ga | ~ | |||
| Cysteine | 0.017 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.021 ga | maulendo 18.7 г | |||
| 12: 0 Zolemba | 0.001 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.001 ga | ~ | |||
| 16: 0 Palmitic | 0.017 ga | ~ | |||
| 18: 0 Stearin | 0.001 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.012 ga | Mphindi 16.8 г | 0.1% | 0.8% | |
| 18:1 Olein (omega-9) | 0.011 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.077 ga | kuchokera 11.2 mpaka 20.6 | 0.7% | 5.8% | |
| 18: 2 Linoleic | 0.031 ga | ~ | |||
| 18: 3 Wachisoni | 0.041 ga | ~ | |||
| Omega-3 mafuta acids | 0.041 ga | kuchokera 0.9 mpaka 3.7 | 4.6% | 38.3% | |
| Omega-6 mafuta acids | 0.031 ga | kuchokera 4.7 mpaka 16.8 | 0.7% | 5.8% |
Mphamvu ndi 12 kcal.
- chikho, shredded = 170 g (20.4 kCal)
Bok-choy (pak-choy, Chinese kabichi) yophika, yopanda mchere mavitamini ndi michere yambiri monga: vitamini A - 23,6%, beta-carotene - 51%, vitamini C - 28,9%, vitamini K - 28,3%, potaziyamu - 14,8%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'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.
Tags: kalori 12 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza Bok-choy (pak-choy, Chinese kabichi) yophika, yopanda mchere, zopatsa mphamvu, michere, zothandiza Bock-choy (pak-choy, Chinese kabichi ) yophika, yopanda mchere