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 | 12.51 ga | 76 ga | 16.5% | 11.5% | 608 ga |
mafuta | 9.47 ga | 56 ga | 16.9% | 11.8% | 591 ga |
Zakudya | 0.71 ga | 219 ga | 0.3% | 0.2% | 30845 ga |
Water | 75.85 ga | 2273 ga | 3.3% | 2.3% | 2997 ga |
ash | 1.46 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 160 | Makilogalamu 900 | 17.8% | 12.4% | 563 ga |
Retinol | 0.159 mg | ~ | |||
beta Cryptoxanthin | Makilogalamu 9 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 501 | ~ | |||
Vitamini B1, thiamine | 0.032 mg | 1.5 mg | 2.1% | 1.5% | 4688 ga |
Vitamini B2, riboflavin | 0.387 mg | 1.8 mg | 21.5% | 15% | 465 ga |
Vitamini B4, choline | 234.1 mg | 500 mg | 46.8% | 32.7% | 214 ga |
Vitamini B5, pantothenic | 1.527 mg | 5 mg | 30.5% | 21.3% | 327 ga |
Vitamini B6, pyridoxine | 0.144 mg | 2 mg | 7.2% | 5% | 1389 ga |
Vitamini B9, folate | Makilogalamu 35 | Makilogalamu 400 | 8.8% | 6.2% | 1143 ga |
Vitamini B12, cobalamin | Makilogalamu 0.71 | Makilogalamu 3 | 23.7% | 16.6% | 423 ga |
Vitamini D, calciferol | Makilogalamu 2 | Makilogalamu 10 | 20% | 14% | 500 ga |
Vitamini D3, cholecalciferol | Makilogalamu 2 | ~ | |||
Vitamini E, alpha tocopherol, TE | 1.04 mg | 15 mg | 6.9% | 4.8% | 1442 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 | 0.063 mg | 20 mg | 0.3% | 0.2% | 31746 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 | 297 mg | 1300 mg | 22.8% | 15.9% | 438 ga |
Sulufule, S | 125.1 mg | 1000 mg | 12.5% | 8.7% | 799 ga |
Phosphorus, P. | 197 mg | 800 mg | 24.6% | 17.2% | 406 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 30.6 | Makilogalamu 55 | 55.6% | 38.9% | 180 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 * | 0.817 ga | ~ | |||
valine | 0.855 ga | ~ | |||
Mbiri * | 0.308 ga | ~ | |||
Isoleucine | 0.669 ga | ~ | |||
nyalugwe | 1.082 ga | ~ | |||
lysine | 0.909 ga | ~ | |||
methionine | 0.378 ga | ~ | |||
threonine | 0.553 ga | ~ | |||
tryptophan | 0.166 ga | ~ | |||
chithuvj | 0.677 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.732 ga | ~ | |||
Aspartic asidi | 1.323 ga | ~ | |||
glycine | 0.43 ga | ~ | |||
Asidi a Glutamic | 1.667 ga | ~ | |||
Mapuloteni | 0.51 ga | ~ | |||
serine | 0.967 ga | ~ | |||
tyrosin | 0.497 ga | ~ | |||
Cysteine | 0.271 ga | ~ | |||
sterols | |||||
Cholesterol | 370 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.038 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.113 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 | 2.222 ga | ~ | |||
17-0 margarine | 0.021 ga | ~ | |||
18: 0 Stearin | 0.808 ga | ~ | |||
20:0 Chiarachinic | 0.003 ga | ~ | |||
22: 0 | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.643 ga | Mphindi 16.8 г | 21.7% | 15.2% | |
14:1 Miristoleic | 0.007 ga | ~ | |||
16: 1 Palmitoleic | 0.2 ga | ~ | |||
17:1 Heptadecene | 0.012 ga | ~ | |||
18:1 Olein (omega-9) | 3.397 ga | ~ | |||
20: 1 Chidole (9) | 0.027 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.904 ga | kuchokera 11.2 mpaka 20.6 | 17% | 11.9% | |
18: 2 Linoleic | 1.549 ga | ~ | |||
18: 3 Wachisoni | 0.048 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.018 ga | ~ | |||
20:3 Eicosatriene | 0.023 ga | ~ | |||
20:4 Arachidonic | 0.188 ga | ~ | |||
Omega-3 mafuta acids | 0.113 ga | kuchokera 0.9 mpaka 3.7 | 12.6% | 8.8% | |
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 | 1.791 ga | kuchokera 4.7 mpaka 16.8 | 38.1% | 26.6% |
Mphamvu ndi 143 kcal.
- Chidutswa = 50 gr (71.5 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)
- chachikulu = 50 gr (71.5 kcal)
Dzira la nkhuku, poached mavitamini ndi michere yambiri monga: vitamini A - 17,8%, vitamini B2 - 21,5%, choline - 46,8%, vitamini B5 - 30,5%, vitamini B12 - 23,7%, vitamini D - 20%, phosphorus - 24,6%, selenium - 55,6%
- 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 143 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndi chiyani chothandiza? Dzira la nkhuku, potsekedwa, zopatsa mphamvu, zopatsa thanzi, zothandiza katundu Dzira la nkhuku, poached