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 143 | Tsamba 1684 | 8.5% | 5.9% | 1178 ga |
Mapuloteni | 12.56 ga | 76 ga | 16.5% | 11.5% | 605 ga |
mafuta | 9.51 ga | 56 ga | 17% | 11.9% | 589 ga |
Zakudya | 0.72 ga | 219 ga | 0.3% | 0.2% | 30417 ga |
Water | 76.15 ga | 2273 ga | 3.4% | 2.4% | 2985 ga |
ash | 1.06 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 160 | Makilogalamu 900 | 17.8% | 12.4% | 563 ga |
Retinol | 0.16 mg | ~ | |||
beta Cryptoxanthin | Makilogalamu 9 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 503 | ~ | |||
Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 1.9% | 3750 ga |
Vitamini B2, riboflavin | 0.457 mg | 1.8 mg | 25.4% | 17.8% | 394 ga |
Vitamini B4, choline | 293.8 mg | 500 mg | 58.8% | 41.1% | 170 ga |
Vitamini B5, pantothenic | 1.533 mg | 5 mg | 30.7% | 21.5% | 326 ga |
Vitamini B6, pyridoxine | 0.17 mg | 2 mg | 8.5% | 5.9% | 1176 ga |
Vitamini B9, folate | Makilogalamu 47 | Makilogalamu 400 | 11.8% | 8.3% | 851 ga |
Vitamini B12, cobalamin | Makilogalamu 0.89 | Makilogalamu 3 | 29.7% | 20.8% | 337 ga |
Vitamini D, calciferol | Makilogalamu 2 | Makilogalamu 10 | 20% | 14% | 500 ga |
Vitamini D3, cholecalciferol | Makilogalamu 2 | ~ | |||
Vitamini E, alpha tocopherol, TE | 1.05 mg | 15 mg | 7% | 4.9% | 1429 ga |
beta tocopherol | 0.01 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.5 mg | ~ | |||
kutcheru | 0.06 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.2% | 40000 ga |
Vitamini PP, NO | 0.075 mg | 20 mg | 0.4% | 0.3% | 26667 ga |
betaine | 0.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 138 mg | 2500 mg | 5.5% | 3.8% | 1812 ga |
Calcium, CA | 56 mg | 1000 mg | 5.6% | 3.9% | 1786 ga |
Mankhwala a magnesium, mg | 12 mg | 400 mg | 3% | 2.1% | 3333 ga |
Sodium, Na | 142 mg | 1300 mg | 10.9% | 7.6% | 915 ga |
Sulufule, S | 125.6 mg | 1000 mg | 12.6% | 8.8% | 796 ga |
Phosphorus, P. | 198 mg | 800 mg | 24.8% | 17.3% | 404 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.75 mg | 18 mg | 9.7% | 6.8% | 1029 ga |
Manganese, Mn | 0.028 mg | 2 mg | 1.4% | 1% | 7143 ga |
Mkuwa, Cu | Makilogalamu 72 | Makilogalamu 1000 | 7.2% | 5% | 1389 ga |
Selenium, Ngati | Makilogalamu 30.7 | Makilogalamu 55 | 55.8% | 39% | 179 ga |
Zamadzimadzi, F | Makilogalamu 1.1 | Makilogalamu 4000 | 363636 ga | ||
Nthaka, Zn | 1.29 mg | 12 mg | 10.8% | 7.6% | 930 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.37 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.37 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.82 ga | ~ | |||
valine | 0.858 ga | ~ | |||
Mbiri * | 0.309 ga | ~ | |||
Isoleucine | 0.671 ga | ~ | |||
nyalugwe | 1.086 ga | ~ | |||
lysine | 0.912 ga | ~ | |||
methionine | 0.38 ga | ~ | |||
threonine | 0.556 ga | ~ | |||
tryptophan | 0.167 ga | ~ | |||
chithuvj | 0.68 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.735 ga | ~ | |||
Aspartic asidi | 1.329 ga | ~ | |||
glycine | 0.432 ga | ~ | |||
Asidi a Glutamic | 1.673 ga | ~ | |||
Mapuloteni | 0.512 ga | ~ | |||
serine | 0.971 ga | ~ | |||
tyrosin | 0.499 ga | ~ | |||
Cysteine | 0.272 ga | ~ | |||
sterols | |||||
Cholesterol | 372 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.038 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.026 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.126 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.004 ga | ~ | |||
8: 0 Wopanga | 0.004 ga | ~ | |||
10: 0 Kapuli | 0.006 ga | ~ | |||
14: 0 Zachinsinsi | 0.033 ga | ~ | |||
15:0 Pentadecanoic | 0.008 ga | ~ | |||
16: 0 Palmitic | 2.231 ga | ~ | |||
17-0 margarine | 0.022 ga | ~ | |||
18: 0 Stearin | 0.811 ga | ~ | |||
20:0 Chiarachinic | 0.003 ga | ~ | |||
22: 0 | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.658 ga | Mphindi 16.8 г | 21.8% | 15.2% | |
14:1 Miristoleic | 0.007 ga | ~ | |||
16: 1 Palmitoleic | 0.201 ga | ~ | |||
16:1 mz | 0.198 ga | ~ | |||
16: 1 kusinthana | 0.003 ga | ~ | |||
17:1 Heptadecene | 0.012 ga | ~ | |||
18:1 Olein (omega-9) | 3.411 ga | ~ | |||
18:1 mz | 3.388 ga | ~ | |||
18: 1 kusinthana | 0.023 ga | ~ | |||
20: 1 Chidole (9) | 0.027 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.911 ga | kuchokera 11.2 mpaka 20.6 | 17.1% | 12% | |
18: 2 Linoleic | 1.555 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.012 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.531 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.012 ga | ~ | |||
18: 3 Wachisoni | 0.048 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.036 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.012 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.018 ga | ~ | |||
20:3 Eicosatriene | 0.023 ga | ~ | |||
20:3 Omega-6 | 0.022 ga | ~ | |||
20:4 Arachidonic | 0.188 ga | ~ | |||
Omega-3 mafuta acids | 0.101 ga | kuchokera 0.9 mpaka 3.7 | 11.2% | 7.8% | |
22:4 Docosatetraene, Omega-6 | 0.013 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.058 ga | ~ | |||
Omega-6 mafuta acids | 1.784 ga | kuchokera 4.7 mpaka 16.8 | 38% | 26.6% |
Mphamvu ndi 143 kcal.
- C0 = 60 g (85.8 kcal)
- C1 = 50 g (71.5 kcal)
- C2 = 40 g (57.2 kcal)
- C3 = 32 g (45.8 kcal)
- chikho (4.86 chachikulu) = 243 g (347.5 kCal)
- chokulirapo = 56 g (80.1 kCal)
- jumbo = 63g (90.1kCal)
- chachikulu = 50 gr (71.5 kcal)
- sing'anga = 44 g (62.9 kcal)
- yaying'ono = 38 g (54.3 kcal)
Dzira la nkhuku mavitamini ndi michere yambiri monga: vitamini A - 17,8%, vitamini B2 - 25,4%, choline - 58,8%, vitamini B5 - 30,7%, vitamini B9 - 11,8%, vitamini B12 - 29,7%, vitamini D - 20%, phosphorous - 24,8%, selenium - 55,8%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 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 B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- vitamini D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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.
- 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 143 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndi chiyani chothandiza? Dzira la nkhuku, zopatsa mphamvu, zopatsa thanzi, zothandiza dzira Dzira