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 322 | Tsamba 1684 | 19.1% | 5.9% | 523 ga |
Mapuloteni | 15.86 ga | 76 ga | 20.9% | 6.5% | 479 ga |
mafuta | 26.54 ga | 56 ga | 47.4% | 14.7% | 211 ga |
Zakudya | 3.59 ga | 219 ga | 1.6% | 0.5% | 6100 ga |
Water | 52.31 ga | 2273 ga | 2.3% | 0.7% | 4345 ga |
ash | 1.71 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 381 | Makilogalamu 900 | 42.3% | 13.1% | 236 ga |
Retinol | 0.371 mg | ~ | |||
alpha carotenes | Makilogalamu 38 | ~ | |||
beta carotenes | 0.088 mg | 5 mg | 1.8% | 0.6% | 5682 ga |
beta Cryptoxanthin | Makilogalamu 33 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 1094 | ~ | |||
Vitamini B1, thiamine | 0.176 mg | 1.5 mg | 11.7% | 3.6% | 852 ga |
Vitamini B2, riboflavin | 0.528 mg | 1.8 mg | 29.3% | 9.1% | 341 ga |
Vitamini B4, choline | 820.2 mg | 500 mg | 164% | 50.9% | 61 ga |
Vitamini B5, pantothenic | 2.99 mg | 5 mg | 59.8% | 18.6% | 167 ga |
Vitamini B6, pyridoxine | 0.35 mg | 2 mg | 17.5% | 5.4% | 571 ga |
Vitamini B9, folate | Makilogalamu 146 | Makilogalamu 400 | 36.5% | 11.3% | 274 ga |
Vitamini B12, cobalamin | Makilogalamu 1.95 | Makilogalamu 3 | 65% | 20.2% | 154 ga |
Vitamini D, calciferol | Makilogalamu 5.4 | Makilogalamu 10 | 54% | 16.8% | 185 ga |
Vitamini D3, cholecalciferol | Makilogalamu 5.4 | ~ | |||
Vitamini E, alpha tocopherol, TE | 2.58 mg | 15 mg | 17.2% | 5.3% | 581 ga |
beta tocopherol | 0.05 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 1.33 mg | ~ | |||
kutcheru | 0.06 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 0.7 | Makilogalamu 120 | 0.6% | 0.2% | 17143 ga |
Vitamini PP, NO | 0.024 mg | 20 mg | 0.1% | 83333 ga | |
betaine | 0.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 109 mg | 2500 mg | 4.4% | 1.4% | 2294 ga |
Calcium, CA | 129 mg | 1000 mg | 12.9% | 4% | 775 ga |
Mankhwala a magnesium, mg | 5 mg | 400 mg | 1.3% | 0.4% | 8000 ga |
Sodium, Na | 48 mg | 1300 mg | 3.7% | 1.1% | 2708 ga |
Sulufule, S | 158.6 mg | 1000 mg | 15.9% | 4.9% | 631 ga |
Phosphorus, P. | 390 mg | 800 mg | 48.8% | 15.2% | 205 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.73 mg | 18 mg | 15.2% | 4.7% | 659 ga |
Manganese, Mn | 0.055 mg | 2 mg | 2.8% | 0.9% | 3636 ga |
Mkuwa, Cu | Makilogalamu 77 | Makilogalamu 1000 | 7.7% | 2.4% | 1299 ga |
Selenium, Ngati | Makilogalamu 56 | Makilogalamu 55 | 101.8% | 31.6% | 98 ga |
Nthaka, Zn | 2.3 mg | 12 mg | 19.2% | 6% | 522 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.56 ga | maulendo 100 г | |||
galactose | 0.07 ga | ~ | |||
Shuga (dextrose) | 0.18 ga | ~ | |||
lactose | 0.07 ga | ~ | |||
Maltose | 0.07 ga | ~ | |||
sucrose | 0.07 ga | ~ | |||
fructose | 0.07 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.099 ga | ~ | |||
valine | 0.949 ga | ~ | |||
Mbiri * | 0.416 ga | ~ | |||
Isoleucine | 0.866 ga | ~ | |||
nyalugwe | 1.399 ga | ~ | |||
lysine | 1.217 ga | ~ | |||
methionine | 0.378 ga | ~ | |||
threonine | 0.687 ga | ~ | |||
tryptophan | 0.177 ga | ~ | |||
chithuvj | 0.681 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.836 ga | ~ | |||
Aspartic asidi | 1.55 ga | ~ | |||
glycine | 0.488 ga | ~ | |||
Asidi a Glutamic | 1.97 ga | ~ | |||
Mapuloteni | 0.646 ga | ~ | |||
serine | 1.326 ga | ~ | |||
tyrosin | 0.678 ga | ~ | |||
Cysteine | 0.264 ga | ~ | |||
sterols | |||||
Cholesterol | 1085 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 9.551 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.009 ga | ~ | |||
10: 0 Kapuli | 0.009 ga | ~ | |||
12: 0 Zolemba | 0.009 ga | ~ | |||
14: 0 Zachinsinsi | 0.104 ga | ~ | |||
15:0 Pentadecanoic | 0.013 ga | ~ | |||
16: 0 Palmitic | 6.86 ga | ~ | |||
17-0 margarine | 0.051 ga | ~ | |||
18: 0 Stearin | 2.417 ga | ~ | |||
20:0 Chiarachinic | 0.032 ga | ~ | |||
22: 0 | 0.038 ga | ~ | |||
24:0 Lignoceric | 0.009 ga | ~ | |||
Monounsaturated mafuta zidulo | 11.738 ga | Mphindi 16.8 г | 69.9% | 21.7% | |
14:1 Miristoleic | 0.024 ga | ~ | |||
16: 1 Palmitoleic | 0.918 ga | ~ | |||
18:1 Olein (omega-9) | 10.701 ga | ~ | |||
20: 1 Chidole (9) | 0.086 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.009 ga | ~ | |||
Mafuta a Polyunsaturated acids | 4.204 ga | kuchokera 11.2 mpaka 20.6 | 37.5% | 11.6% | |
18: 2 Linoleic | 3.538 ga | ~ | |||
18: 3 Wachisoni | 0.103 ga | ~ | |||
20:4 Arachidonic | 0.438 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.011 ga | ~ | |||
Omega-3 mafuta acids | 0.228 ga | kuchokera 0.9 mpaka 3.7 | 25.3% | 7.9% | |
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.114 ga | ~ | |||
Omega-6 mafuta acids | 3.976 ga | kuchokera 4.7 mpaka 16.8 | 84.6% | 26.3% |
Mphamvu ndi 322 kcal.
- C0 = 26 g (83.7 kcal)
- C1 = 19 g (61.2 kcal)
- C2 = 16 g (51.5 kcal)
- C3 = 12 g (38.6 kcal)
- chikho = 243 g (782.5 kCal)
- chachikulu = 17 gr (54.7 kcal)
Dzira la nkhuku mavitamini ndi michere yambiri monga: vitamini A - 42,3%, vitamini B1 - 11,7%, vitamini B2 - 29,3%, choline - 164%, vitamini B5 - 59,8%, vitamini B6 - 17,5, 9, 36,5%, vitamini B12 - 65%, vitamini B54 - 17,2%, vitamini D - 12,9%, vitamini E - 48,8%, calcium - 15,2%, phosphorus - 101,8%, chitsulo - 19,2%, selenium - XNUMX%, zinc - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- 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.
- vitamini E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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 322 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, kodi dzira la nkhuku limathandiza bwanji, zopatsa mphamvu, zopatsa thanzi, zothandiza?