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 154 | Tsamba 1684 | 9.1% | 5.9% | 1094 ga |
| Mapuloteni | 10.57 ga | 76 ga | 13.9% | 9% | 719 ga |
| mafuta | 11.66 ga | 56 ga | 20.8% | 13.5% | 480 ga |
| Zakudya | 0.64 ga | 219 ga | 0.3% | 0.2% | 34219 ga |
| Water | 76.13 ga | 2273 ga | 3.3% | 2.1% | 2986 ga |
| ash | 1.01 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 172 | Makilogalamu 900 | 19.1% | 12.4% | 523 ga |
| Retinol | 0.169 mg | ~ | |||
| beta carotenes | 0.028 mg | 5 mg | 0.6% | 0.4% | 17857 ga |
| beta Cryptoxanthin | Makilogalamu 8 | ~ | |||
| Lutein + Zeaxanthin | Makilogalamu 423 | ~ | |||
| Vitamini B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 1.5% | 4412 ga |
| Vitamini B2, riboflavin | 0.386 mg | 1.8 mg | 21.4% | 13.9% | 466 ga |
| Vitamini B4, choline | 247.6 mg | 500 mg | 49.5% | 32.1% | 202 ga |
| Vitamini B5, pantothenic | 1.289 mg | 5 mg | 25.8% | 16.8% | 388 ga |
| Vitamini B6, pyridoxine | 0.143 mg | 2 mg | 7.2% | 4.7% | 1399 ga |
| Vitamini B9, folate | Makilogalamu 39 | Makilogalamu 400 | 9.8% | 6.4% | 1026 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.76 | Makilogalamu 3 | 25.3% | 16.4% | 395 ga |
| Vitamini D, calciferol | Makilogalamu 1.7 | Makilogalamu 10 | 17% | 11% | 588 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 1.7 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 1.29 mg | 15 mg | 8.6% | 5.6% | 1163 ga |
| beta tocopherol | 0.03 mg | ~ | |||
| Popanga madzi a gamma Tocopherol | 2.41 mg | ~ | |||
| kutcheru | 0.74 mg | ~ | |||
| Vitamini K, phylloquinone | Makilogalamu 4.5 | Makilogalamu 120 | 3.8% | 2.5% | 2667 ga |
| Vitamini PP, NO | 0.064 mg | 20 mg | 0.3% | 0.2% | 31250 ga |
| betaine | 0.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 117 mg | 2500 mg | 4.7% | 3.1% | 2137 ga |
| Calcium, CA | 48 mg | 1000 mg | 4.8% | 3.1% | 2083 ga |
| Mankhwala a magnesium, mg | 11 mg | 400 mg | 2.8% | 1.8% | 3636 ga |
| Sodium, Na | 155 mg | 1300 mg | 11.9% | 7.7% | 839 ga |
| Sulufule, S | 105.7 mg | 1000 mg | 10.6% | 6.9% | 946 ga |
| Phosphorus, P. | 167 mg | 800 mg | 20.9% | 13.6% | 479 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.48 mg | 18 mg | 8.2% | 5.3% | 1216 ga |
| Manganese, Mn | 0.024 mg | 2 mg | 1.2% | 0.8% | 8333 ga |
| Mkuwa, Cu | Makilogalamu 63 | Makilogalamu 1000 | 6.3% | 4.1% | 1587 ga |
| Selenium, Ngati | Makilogalamu 25.8 | Makilogalamu 55 | 46.9% | 30.5% | 213 ga |
| Zamadzimadzi, F | Makilogalamu 21.2 | Makilogalamu 4000 | 0.5% | 0.3% | 18868 ga |
| Nthaka, Zn | 1.09 mg | 12 mg | 9.1% | 5.9% | 1101 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.31 ga | maulendo 100 г | |||
| Shuga (dextrose) | 0.31 ga | ~ | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.69 ga | ~ | |||
| valine | 0.722 ga | ~ | |||
| Mbiri * | 0.26 ga | ~ | |||
| Isoleucine | 0.565 ga | ~ | |||
| nyalugwe | 0.913 ga | ~ | |||
| lysine | 0.767 ga | ~ | |||
| methionine | 0.319 ga | ~ | |||
| threonine | 0.467 ga | ~ | |||
| tryptophan | 0.14 ga | ~ | |||
| chithuvj | 0.572 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.618 ga | ~ | |||
| Aspartic asidi | 1.117 ga | ~ | |||
| glycine | 0.363 ga | ~ | |||
| Asidi a Glutamic | 1.407 ga | ~ | |||
| Mapuloteni | 0.431 ga | ~ | |||
| serine | 0.817 ga | ~ | |||
| tyrosin | 0.42 ga | ~ | |||
| Cysteine | 0.229 ga | ~ | |||
| sterols | |||||
| Cholesterol | 313 mg | pa 300 mg | |||
| Ma Phytosterols | 10 mg | ~ | |||
| Mafuta acid | |||||
| Transgender | 0.709 ga | maulendo 1.9 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 3.319 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.003 ga | ~ | |||
| 8: 0 Wopanga | 0.003 ga | ~ | |||
| 10: 0 Kapuli | 0.005 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.03 ga | ~ | |||
| 15:0 Pentadecanoic | 0.008 ga | ~ | |||
| 16: 0 Palmitic | 2.259 ga | ~ | |||
| 17-0 margarine | 0.021 ga | ~ | |||
| 18: 0 Stearin | 0.963 ga | ~ | |||
| 20:0 Chiarachinic | 0.014 ga | ~ | |||
| 22: 0 | 0.009 ga | ~ | |||
| 24:0 Lignoceric | 0.004 ga | ~ | |||
| Monounsaturated mafuta zidulo | 4.843 ga | Mphindi 16.8 г | 28.8% | 18.7% | |
| 14:1 Miristoleic | 0.006 ga | ~ | |||
| 16: 1 Palmitoleic | 0.171 ga | ~ | |||
| 17:1 Heptadecene | 0.012 ga | ~ | |||
| 18:1 Olein (omega-9) | 4.626 ga | ~ | |||
| 20: 1 Chidole (9) | 0.029 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 2.712 ga | kuchokera 11.2 mpaka 20.6 | 24.2% | 15.7% | |
| 18: 2 Linoleic | 2.319 ga | ~ | |||
| 18: 3 Wachisoni | 0.133 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.015 ga | ~ | |||
| 20:3 Eicosatriene | 0.02 ga | ~ | |||
| 20:4 Arachidonic | 0.158 ga | ~ | |||
| Omega-3 mafuta acids | 0.188 ga | kuchokera 0.9 mpaka 3.7 | 20.9% | 13.6% | |
| 22:4 Docosatetraene, Omega-6 | 0.011 ga | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.049 ga | ~ | |||
| Omega-6 mafuta acids | 2.523 ga | kuchokera 4.7 mpaka 16.8 | 53.7% | 34.9% |
Mphamvu ndi 154 kcal.
- supuni = 15 g (23.1 kCal)
- chachikulu = 61 gr (93.9 kcal)
Dzira la nkhuku, omelet mavitamini ndi michere yambiri monga: vitamini A - 19,1%, vitamini B2 - 21,4%, choline - 49,5%, vitamini B5 - 25,8%, vitamini B12 - 25,3%, vitamini D - 17%, phosphorus - 20,9%, selenium - 46,9%
- 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 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 154 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndi chiyani chothandiza? Dzira la nkhuku, omelet, zopatsa mphamvu, zopatsa thanzi, zothandiza katundu Dzira la nkhuku, omelet