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 83 | Tsamba 1684 | 4.9% | 5.9% | 2029 ga |
| Mapuloteni | 0.73 ga | 76 ga | 1% | 1.2% | 10411 ga |
| mafuta | 0.21 ga | 56 ga | 0.4% | 0.5% | 26667 ga |
| Zakudya | 18.77 ga | 219 ga | 8.6% | 10.4% | 1167 ga |
| CHIKWANGWANI chamagulu | 2.3 ga | 20 ga | 11.5% | 13.9% | 870 ga |
| Water | 77.61 ga | 2273 ga | 3.4% | 4.1% | 2929 ga |
| ash | 0.39 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 12 | Makilogalamu 900 | 1.3% | 1.6% | 7500 ga |
| beta carotenes | 0.142 mg | 5 mg | 2.8% | 3.4% | 3521 ga |
| Lutein + Zeaxanthin | Makilogalamu 57 | ~ | |||
| Vitamini B1, thiamine | 0.022 mg | 1.5 mg | 1.5% | 1.8% | 6818 ga |
| Vitamini B2, riboflavin | 0.043 mg | 1.8 mg | 2.4% | 2.9% | 4186 ga |
| Vitamini B4, choline | 2.7 mg | 500 mg | 0.5% | 0.6% | 18519 ga |
| Vitamini B5, pantothenic | 0.06 mg | 5 mg | 1.2% | 1.4% | 8333 ga |
| Vitamini B6, pyridoxine | 0.022 mg | 2 mg | 1.1% | 1.3% | 9091 ga |
| Vitamini B9, folate | Makilogalamu 5 | Makilogalamu 400 | 1.3% | 1.6% | 8000 ga |
| Vitamini C, ascorbic | 3.6 mg | 90 mg | 4% | 4.8% | 2500 ga |
| Vitamini E, alpha tocopherol, TE | 0.17 mg | 15 mg | 1.1% | 1.3% | 8824 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.9 | Makilogalamu 120 | 0.8% | 1% | 13333 ga |
| Vitamini PP, NO | 0.396 mg | 20 mg | 2% | 2.4% | 5051 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 148 mg | 2500 mg | 5.9% | 7.1% | 1689 ga |
| Calcium, CA | 10 mg | 1000 mg | 1% | 1.2% | 10000 ga |
| Mankhwala a magnesium, mg | 9 mg | 400 mg | 2.3% | 2.8% | 4444 ga |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.2% | 43333 ga |
| Sulufule, S | 7.3 mg | 1000 mg | 0.7% | 0.8% | 13699 ga |
| Phosphorus, P. | 20 mg | 800 mg | 2.5% | 3% | 4000 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.35 mg | 18 mg | 1.9% | 2.3% | 5143 ga |
| Manganese, Mn | 0.048 mg | 2 mg | 2.4% | 2.9% | 4167 ga |
| Mkuwa, Cu | Makilogalamu 176 | Makilogalamu 1000 | 17.6% | 21.2% | 568 ga |
| Nthaka, Zn | 0.1 mg | 12 mg | 0.8% | 1% | 12000 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 16.18 ga | maulendo 100 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.041 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.001 ga | ~ | |||
| 16: 0 Palmitic | 0.029 ga | ~ | |||
| 18: 0 Stearin | 0.01 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.049 ga | Mphindi 16.8 г | 0.3% | 0.4% | |
| 18:1 Olein (omega-9) | 0.049 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.055 ga | kuchokera 11.2 mpaka 20.6 | 0.5% | 0.6% | |
| 18: 2 Linoleic | 0.028 ga | ~ | |||
| 18: 3 Wachisoni | 0.026 ga | ~ | |||
| Omega-3 mafuta acids | 0.026 ga | kuchokera 0.9 mpaka 3.7 | 2.9% | 3.5% | |
| Omega-6 mafuta acids | 0.028 ga | kuchokera 4.7 mpaka 16.8 | 0.6% | 0.7% |
Mphamvu ndi 83 kcal.
- chikho = 179 g (148.6 kCal)
Cherry, zamzitini mumadzimadzi okhuta, mankhwala owuma mavitamini ndi michere yambiri monga: mkuwa - 17,6%
- 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 okhutira 83 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza