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 612 | Tsamba 1684 | 36.3% | 5.9% | 275 ga |
Mapuloteni | 24.9 ga | 76 ga | 32.8% | 5.4% | 305 ga |
mafuta | 56.98 ga | 56 ga | 101.8% | 16.6% | 98 ga |
Zakudya | 7.35 ga | 219 ga | 3.4% | 0.6% | 2980 ga |
CHIKWANGWANI chamagulu | 4.7 ga | 20 ga | 23.5% | 3.8% | 426 ga |
Water | 3.34 ga | 2273 ga | 0.1% | 68054 ga | |
ash | 2.73 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 6 | Makilogalamu 900 | 0.7% | 0.1% | 15000 ga |
Vitamini B1, thiamine | 0.383 mg | 1.5 mg | 25.5% | 4.2% | 392 ga |
Vitamini B2, riboflavin | 0.148 mg | 1.8 mg | 8.2% | 1.3% | 1216 ga |
Vitamini B5, pantothenic | 0.633 mg | 5 mg | 12.7% | 2.1% | 790 ga |
Vitamini B6, pyridoxine | 0.56 mg | 2 mg | 28% | 4.6% | 357 ga |
Vitamini B9, folate | Makilogalamu 66 | Makilogalamu 400 | 16.5% | 2.7% | 606 ga |
Vitamini C, ascorbic | 3.2 mg | 90 mg | 3.6% | 0.6% | 2813 ga |
Vitamini PP, NO | 1.045 mg | 20 mg | 5.2% | 0.8% | 1914 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 421 mg | 2500 mg | 16.8% | 2.7% | 594 ga |
Calcium, CA | 53 mg | 1000 mg | 5.3% | 0.9% | 1887 ga |
Mankhwala a magnesium, mg | 237 mg | 400 mg | 59.3% | 9.7% | 169 ga |
Sodium, Na | 1 mg | 1300 mg | 0.1% | 130000 ga | |
Sulufule, S | 249 mg | 1000 mg | 24.9% | 4.1% | 402 ga |
Phosphorus, P. | 446 mg | 800 mg | 55.8% | 9.1% | 179 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.02 mg | 18 mg | 22.3% | 3.6% | 448 ga |
Manganese, Mn | 6.56 mg | 2 mg | 328% | 53.6% | 30 ga |
Mkuwa, Cu | Makilogalamu 450 | Makilogalamu 1000 | 45% | 7.4% | 222 ga |
Selenium, Ngati | Makilogalamu 17.2 | Makilogalamu 55 | 31.3% | 5.1% | 320 ga |
Nthaka, Zn | 3.13 mg | 12 mg | 26.1% | 4.3% | 383 ga |
Amino Acids Ofunika | |||||
Arginine * | 4.862 ga | ~ | |||
valine | 1.541 ga | ~ | |||
Mbiri * | 0.808 ga | ~ | |||
Isoleucine | 1.179 ga | ~ | |||
nyalugwe | 2.199 ga | ~ | |||
lysine | 0.77 ga | ~ | |||
methionine | 0.611 ga | ~ | |||
threonine | 0.94 ga | ~ | |||
tryptophan | 0.366 ga | ~ | |||
chithuvj | 1.442 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.372 ga | ~ | |||
Aspartic asidi | 3.096 ga | ~ | |||
glycine | 1.508 ga | ~ | |||
Asidi a Glutamic | 6.084 ga | ~ | |||
Mapuloteni | 1.236 ga | ~ | |||
serine | 1.64 ga | ~ | |||
tyrosin | 0.977 ga | ~ | |||
Cysteine | 0.484 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.306 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.872 ga | ~ | |||
18: 0 Stearin | 0.425 ga | ~ | |||
Monounsaturated mafuta zidulo | 10.425 ga | Mphindi 16.8 г | 62.1% | 10.1% | |
18:1 Olein (omega-9) | 10.352 ga | ~ | |||
Mafuta a Polyunsaturated acids | 42.741 ga | kuchokera 11.2 mpaka 20.6 | 207.5% | 33.9% | |
18: 2 Linoleic | 33.727 ga | ~ | |||
18: 3 Wachisoni | 8.718 ga | ~ | |||
Omega-3 mafuta acids | 8.718 ga | kuchokera 0.9 mpaka 3.7 | 235.6% | 38.5% | |
Omega-6 mafuta acids | 33.727 ga | kuchokera 4.7 mpaka 16.8 | 200.8% | 32.8% |
Mphamvu ndi 612 kcal.
- chikho = 120 g (734.4 kCal)
- oz = 28.35 g (173.5 kcal)
- mtedza = 3 g (18.4 kCal)
Mtedza waku California, zouma mavitamini ndi michere yambiri monga: vitamini B1 - 25,5%, vitamini B5 - 12,7%, vitamini B6 - 28%, vitamini B9 - 16,5%, potaziyamu - 16,8%, magnesium - 59,3% phosphorous - 55,8%, chitsulo - 22,3%, manganese - 328%, mkuwa - 45%, selenium - 31,3%, zinc - 26,1%
- 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 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.
- 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.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: kalori okhutira 612 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Californian mtedza, zouma, zopatsa mphamvu, zakudya, zothandiza katundu Californian mtedza, zouma