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 147 | Tsamba 1684 | 8.7% | 5.9% | 1146 ga |
Mapuloteni | 12.33 ga | 76 ga | 16.2% | 11% | 616 ga |
mafuta | 9.95 ga | 56 ga | 17.8% | 12.1% | 563 ga |
Zakudya | 1.01 ga | 219 ga | 0.5% | 0.3% | 21683 ga |
Water | 75.81 ga | 2273 ga | 3.3% | 2.2% | 2998 ga |
ash | 0.91 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 171 | Makilogalamu 900 | 19% | 12.9% | 526 ga |
Retinol | 0.171 mg | ~ | |||
beta Cryptoxanthin | Makilogalamu 9 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 471 | ~ | |||
Vitamini B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 3.1% | 2239 ga |
Vitamini B2, riboflavin | 0.523 mg | 1.8 mg | 29.1% | 19.8% | 344 ga |
Vitamini B4, choline | 268.3 mg | 500 mg | 53.7% | 36.5% | 186 ga |
Vitamini B5, pantothenic | 1.57 mg | 5 mg | 31.4% | 21.4% | 318 ga |
Vitamini B6, pyridoxine | 0.188 mg | 2 mg | 9.4% | 6.4% | 1064 ga |
Vitamini B9, folate | Makilogalamu 87 | Makilogalamu 400 | 21.8% | 14.8% | 460 ga |
Vitamini B12, cobalamin | Makilogalamu 1 | Makilogalamu 3 | 33.3% | 22.7% | 300 ga |
Vitamini D, calciferol | Makilogalamu 2.6 | Makilogalamu 10 | 26% | 17.7% | 385 ga |
Vitamini D3, cholecalciferol | Makilogalamu 2.6 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.72 mg | 15 mg | 4.8% | 3.3% | 2083 ga |
Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.2% | 40000 ga |
Vitamini PP, NO | 0.103 mg | 20 mg | 0.5% | 0.3% | 19417 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 135 mg | 2500 mg | 5.4% | 3.7% | 1852 ga |
Calcium, CA | 62 mg | 1000 mg | 6.2% | 4.2% | 1613 ga |
Mankhwala a magnesium, mg | 9 mg | 400 mg | 2.3% | 1.6% | 4444 ga |
Sodium, Na | 128 mg | 1300 mg | 9.8% | 6.7% | 1016 ga |
Sulufule, S | 123.3 mg | 1000 mg | 12.3% | 8.4% | 811 ga |
Phosphorus, P. | 193 mg | 800 mg | 24.1% | 16.4% | 415 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.74 mg | 18 mg | 9.7% | 6.6% | 1034 ga |
Manganese, Mn | 0.032 mg | 2 mg | 1.6% | 1.1% | 6250 ga |
Mkuwa, Cu | Makilogalamu 53 | Makilogalamu 1000 | 5.3% | 3.6% | 1887 ga |
Selenium, Ngati | Makilogalamu 37.2 | Makilogalamu 55 | 67.6% | 46% | 148 ga |
Nthaka, Zn | 1.32 mg | 12 mg | 11% | 7.5% | 909 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.25 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.25 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.812 ga | ~ | |||
valine | 0.816 ga | ~ | |||
Mbiri * | 0.322 ga | ~ | |||
Isoleucine | 0.661 ga | ~ | |||
nyalugwe | 1.11 ga | ~ | |||
lysine | 0.929 ga | ~ | |||
methionine | 0.4 ga | ~ | |||
threonine | 0.555 ga | ~ | |||
tryptophan | 0.192 ga | ~ | |||
chithuvj | 0.675 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.72 ga | ~ | |||
Aspartic asidi | 1.302 ga | ~ | |||
glycine | 0.432 ga | ~ | |||
Asidi a Glutamic | 1.649 ga | ~ | |||
Mapuloteni | 0.497 ga | ~ | |||
serine | 0.983 ga | ~ | |||
tyrosin | 0.535 ga | ~ | |||
Cysteine | 0.288 ga | ~ | |||
sterols | |||||
Cholesterol | 372 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.054 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.032 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.382 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.032 ga | ~ | |||
15:0 Pentadecanoic | 0.022 ga | ~ | |||
16: 0 Palmitic | 2.435 ga | ~ | |||
17-0 margarine | 0.022 ga | ~ | |||
18: 0 Stearin | 0.87 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.905 ga | Mphindi 16.8 г | 23.2% | 15.8% | |
14:1 Miristoleic | 0.022 ga | ~ | |||
16: 1 Palmitoleic | 0.213 ga | ~ | |||
18:1 Olein (omega-9) | 3.648 ga | ~ | |||
18:1 mz | 3.617 ga | ~ | |||
18: 1 kusinthana | 0.032 ga | ~ | |||
20: 1 Chidole (9) | 0.022 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.892 ga | kuchokera 11.2 mpaka 20.6 | 16.9% | 11.5% | |
18: 2 Linoleic | 1.564 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.542 ga | ~ | |||
18:2, sintha | 0.022 ga | ~ | |||
18: 3 Wachisoni | 0.054 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.032 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.022 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.022 ga | ~ | |||
20:4 Arachidonic | 0.181 ga | ~ | |||
Omega-3 mafuta acids | 0.103 ga | kuchokera 0.9 mpaka 3.7 | 11.4% | 7.8% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.022 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.049 ga | ~ | |||
Omega-6 mafuta acids | 1.767 ga | kuchokera 4.7 mpaka 16.8 | 37.6% | 25.6% |
Mphamvu ndi 147 kcal.
Dzira la nkhuku, mazira mavitamini ndi michere yambiri monga: vitamini A - 19%, vitamini B2 - 29,1%, choline - 53,7%, vitamini B5 - 31,4%, vitamini B9 - 21,8%, vitamini B12 - 33,3, 26%, vitamini D - 24,1%, phosphorous - 67,6%, selenium - 11%, zinc - XNUMX%
- 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.
- 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 147 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndi chiyani chothandiza? Dzira la nkhuku, mazira, zopatsa mphamvu, zopatsa thanzi, zothandiza katundu Dzira la nkhuku, mazira