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 270 | Tsamba 1684 | 16% | 5.9% | 624 ga |
Mapuloteni | 13.2 ga | 76 ga | 17.4% | 6.4% | 576 ga |
mafuta | 2.4 ga | 56 ga | 4.3% | 1.6% | 2333 ga |
Zakudya | 44.8 ga | 219 ga | 20.5% | 7.6% | 489 ga |
CHIKWANGWANI chamagulu | 3.3 ga | 20 ga | 16.5% | 6.1% | 606 ga |
Water | 34 ga | 2273 ga | 1.5% | 0.6% | 6685 ga |
ash | 2.1 ga | ~ | |||
mavitamini | |||||
beta carotenes | 0.003 mg | 5 mg | 0.1% | 166667 ga | |
Lutein + Zeaxanthin | Makilogalamu 73 | ~ | |||
Vitamini B1, thiamine | 0.317 mg | 1.5 mg | 21.1% | 7.8% | 473 ga |
Vitamini B2, riboflavin | 0.389 mg | 1.8 mg | 21.6% | 8% | 463 ga |
Vitamini B4, choline | 20.3 mg | 500 mg | 4.1% | 1.5% | 2463 ga |
Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 2.2% | 1667 ga |
Vitamini B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 1.3% | 2857 ga |
Vitamini B9, folate | Makilogalamu 149 | Makilogalamu 400 | 37.3% | 13.8% | 268 ga |
Vitamini E, alpha tocopherol, TE | 0.36 mg | 15 mg | 2.4% | 0.9% | 4167 ga |
Vitamini K, phylloquinone | Makilogalamu 1.3 | Makilogalamu 120 | 1.1% | 0.4% | 9231 ga |
Vitamini PP, NO | 4.241 mg | 20 mg | 21.2% | 7.9% | 472 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 346 mg | 2500 mg | 13.8% | 5.1% | 723 ga |
Calcium, CA | 136 mg | 1000 mg | 13.6% | 5% | 735 ga |
Mankhwala a magnesium, mg | 56 mg | 400 mg | 14% | 5.2% | 714 ga |
Sodium, Na | 444 mg | 1300 mg | 34.2% | 12.7% | 293 ga |
Sulufule, S | 132 mg | 1000 mg | 13.2% | 4.9% | 758 ga |
Phosphorus, P. | 189 mg | 800 mg | 23.6% | 8.7% | 423 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.56 mg | 18 mg | 25.3% | 9.4% | 395 ga |
Manganese, Mn | 0.803 mg | 2 mg | 40.2% | 14.9% | 249 ga |
Mkuwa, Cu | Makilogalamu 205 | Makilogalamu 1000 | 20.5% | 7.6% | 488 ga |
Selenium, Ngati | Makilogalamu 36.2 | Makilogalamu 55 | 65.8% | 24.4% | 152 ga |
Nthaka, Zn | 1.17 mg | 12 mg | 9.8% | 3.6% | 1026 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.44 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.602 ga | ~ | |||
valine | 0.569 ga | ~ | |||
Mbiri * | 0.297 ga | ~ | |||
Isoleucine | 0.518 ga | ~ | |||
nyalugwe | 0.943 ga | ~ | |||
lysine | 0.409 ga | ~ | |||
methionine | 0.218 ga | ~ | |||
threonine | 0.402 ga | ~ | |||
tryptophan | 0.163 ga | ~ | |||
chithuvj | 0.655 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.455 ga | ~ | |||
Aspartic asidi | 0.806 ga | ~ | |||
glycine | 0.488 ga | ~ | |||
Asidi a Glutamic | 4.054 ga | ~ | |||
Mapuloteni | 1.343 ga | ~ | |||
serine | 0.664 ga | ~ | |||
tyrosin | 0.397 ga | ~ | |||
Cysteine | 0.272 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.364 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.002 ga | ~ | |||
16: 0 Palmitic | 0.315 ga | ~ | |||
18: 0 Stearin | 0.023 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.201 ga | Mphindi 16.8 г | 1.2% | 0.4% | |
16: 1 Palmitoleic | 0.001 ga | ~ | |||
18:1 Olein (omega-9) | 0.2 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.109 ga | kuchokera 11.2 mpaka 20.6 | 9.9% | 3.7% | |
18: 2 Linoleic | 1.044 ga | ~ | |||
18: 3 Wachisoni | 0.065 ga | ~ | |||
Omega-3 mafuta acids | 0.065 ga | kuchokera 0.9 mpaka 3.7 | 7.2% | 2.7% | |
Omega-6 mafuta acids | 1.044 ga | kuchokera 4.7 mpaka 16.8 | 22.2% | 8.2% |
Mphamvu ndi 270 kcal.
- oz = 28.35 g (76.5 kcal)
- kagawo = 17 g (45.9 kCal)
Mkate, mapuloteni, toast (ndi gluten) mavitamini olemera ndi mchere monga: vitamini B1 - 21,1%, vitamini B2 - 21,6%, vitamini B9 - 37,3%, vitamini PP - 21,2%, potaziyamu - 13,8%, calcium - 13,6. 14, 23,6%, magnesium - 25,3%, phosphorous - 40,2%, chitsulo - 20,5%, manganese - 65,8%, mkuwa - XNUMX%, selenium - XNUMX%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- 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.
- 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 270 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene ndi zabwino Mkate, mapuloteni, toast (ndi gilateni), zopatsa mphamvu, zakudya, zothandiza katundu Mkate, mapuloteni, toast (ndi gilateni)