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 191 | Tsamba 1684 | 11.3% | 5.9% | 882 ga |
Mapuloteni | 7.4 ga | 76 ga | 9.7% | 5.1% | 1027 ga |
mafuta | 5.59 ga | 56 ga | 10% | 5.2% | 1002 ga |
Zakudya | 24.04 ga | 219 ga | 11% | 5.8% | 911 ga |
CHIKWANGWANI chamagulu | 5.2 ga | 20 ga | 26% | 13.6% | 385 ga |
Water | 56.27 ga | 2273 ga | 2.5% | 1.3% | 4039 ga |
ash | 1.5 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 13 | Makilogalamu 900 | 1.4% | 0.7% | 6923 ga |
Vitamini B1, thiamine | 0.482 mg | 1.5 mg | 32.1% | 16.8% | 311 ga |
Vitamini B2, riboflavin | 0.301 mg | 1.8 mg | 16.7% | 8.7% | 598 ga |
Vitamini B5, pantothenic | 0.877 mg | 5 mg | 17.5% | 9.2% | 570 ga |
Vitamini B6, pyridoxine | 0.32 mg | 2 mg | 16% | 8.4% | 625 ga |
Vitamini B9, folate | Makilogalamu 53 | Makilogalamu 400 | 13.3% | 7% | 755 ga |
Vitamini C, ascorbic | 6.6 mg | 90 mg | 7.3% | 3.8% | 1364 ga |
Vitamini PP, NO | 0.438 mg | 20 mg | 2.2% | 1.2% | 4566 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 941 mg | 2500 mg | 37.6% | 19.7% | 266 ga |
Calcium, CA | 36 mg | 1000 mg | 3.6% | 1.9% | 2778 ga |
Mankhwala a magnesium, mg | 54 mg | 400 mg | 13.5% | 7.1% | 741 ga |
Sodium, Na | 25 mg | 1300 mg | 1.9% | 1% | 5200 ga |
Sulufule, S | 74 mg | 1000 mg | 7.4% | 3.9% | 1351 ga |
Phosphorus, P. | 175 mg | 800 mg | 21.9% | 11.5% | 457 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.67 mg | 18 mg | 20.4% | 10.7% | 490 ga |
Manganese, Mn | 0.142 mg | 2 mg | 7.1% | 3.7% | 1408 ga |
Mkuwa, Cu | Makilogalamu 1148 | Makilogalamu 1000 | 114.8% | 60.1% | 87 ga |
Nthaka, Zn | 0.9 mg | 12 mg | 7.5% | 3.9% | 1333 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.494 ga | ~ | |||
valine | 0.535 ga | ~ | |||
Mbiri * | 0.207 ga | ~ | |||
Isoleucine | 0.443 ga | ~ | |||
nyalugwe | 0.563 ga | ~ | |||
lysine | 0.57 ga | ~ | |||
methionine | 0.096 ga | ~ | |||
threonine | 0.385 ga | ~ | |||
tryptophan | 0.123 ga | ~ | |||
chithuvj | 0.797 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.336 ga | ~ | |||
Aspartic asidi | 0.817 ga | ~ | |||
glycine | 0.465 ga | ~ | |||
Asidi a Glutamic | 1.036 ga | ~ | |||
Mapuloteni | 0.369 ga | ~ | |||
serine | 0.496 ga | ~ | |||
tyrosin | 0.544 ga | ~ | |||
Cysteine | 0.116 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.509 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.999 ga | ~ | |||
18: 0 Stearin | 0.51 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.712 ga | Mphindi 16.8 г | 4.2% | 2.2% | |
16: 1 Palmitoleic | 0.03 ga | ~ | |||
18:1 Olein (omega-9) | 0.682 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.977 ga | kuchokera 11.2 mpaka 20.6 | 26.6% | 13.9% | |
18: 2 Linoleic | 2.29 ga | ~ | |||
18: 3 Wachisoni | 0.687 ga | ~ | |||
Omega-3 mafuta acids | 0.687 ga | kuchokera 0.9 mpaka 3.7 | 76.3% | 39.9% | |
Omega-6 mafuta acids | 2.29 ga | kuchokera 4.7 mpaka 16.8 | 48.7% | 25.5% |
Mphamvu ndi 191 kcal.
- oz = 28.35 g (54.1 kcal)
Mbeu za zipatso za mkate, zosaphika mavitamini ndi michere yambiri monga: vitamini B1 - 32,1%, vitamini B2 - 16,7%, vitamini B5 - 17,5%, vitamini B6 - 16%, vitamini B9 - 13,3%, potaziyamu - 37,6, 13,5, 21,9%, magnesium - 20,4%, phosphorus - 114,8%, chitsulo - XNUMX%, mkuwa - 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 B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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 191 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe ndi zothandiza Mbeu za zipatso, zosaphika, zopatsa mphamvu, michere, zinthu zothandiza Mbeu za zipatso, zosaphika