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 92 | Tsamba 1684 | 5.5% | 6% | 1830 ga |
| Mapuloteni | 16.76 ga | 76 ga | 22.1% | 24% | 453 ga |
| mafuta | 2.32 ga | 56 ga | 4.1% | 4.5% | 2414 ga |
| Water | 79.71 ga | 2273 ga | 3.5% | 3.8% | 2852 ga |
| ash | 1.46 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 51 | Makilogalamu 900 | 5.7% | 6.2% | 1765 ga |
| Retinol | 0.051 mg | ~ | |||
| Vitamini B1, thiamine | 0.01 mg | 1.5 mg | 0.7% | 0.8% | 15000 ga |
| Vitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 4.2% | 2571 ga |
| Vitamini B5, pantothenic | 0.75 mg | 5 mg | 15% | 16.3% | 667 ga |
| Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 10.9% | 1000 ga |
| Vitamini B9, folate | Makilogalamu 15 | Makilogalamu 400 | 3.8% | 4.1% | 2667 ga |
| Vitamini B12, cobalamin | Makilogalamu 2 | Makilogalamu 3 | 66.7% | 72.5% | 150 ga |
| Vitamini PP, NO | 1.2 mg | 20 mg | 6% | 6.5% | 1667 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 380 mg | 2500 mg | 15.2% | 16.5% | 658 ga |
| Calcium, CA | 70 mg | 1000 mg | 7% | 7.6% | 1429 ga |
| Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 8.2% | 1333 ga |
| Sodium, Na | 40 mg | 1300 mg | 3.1% | 3.4% | 3250 ga |
| Sulufule, S | 167.6 mg | 1000 mg | 16.8% | 18.3% | 597 ga |
| Phosphorus, P. | 210 mg | 800 mg | 26.3% | 28.6% | 381 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.3 mg | 18 mg | 7.2% | 7.8% | 1385 ga |
| Manganese, Mn | 0.6 mg | 2 mg | 30% | 32.6% | 333 ga |
| Mkuwa, Cu | Makilogalamu 195 | Makilogalamu 1000 | 19.5% | 21.2% | 513 ga |
| Selenium, Ngati | Makilogalamu 12.6 | Makilogalamu 55 | 22.9% | 24.9% | 437 ga |
| Nthaka, Zn | 0.75 mg | 12 mg | 6.3% | 6.8% | 1600 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.003 ga | ~ | |||
| valine | 0.863 ga | ~ | |||
| Mbiri * | 0.493 ga | ~ | |||
| Isoleucine | 0.772 ga | ~ | |||
| nyalugwe | 1.362 ga | ~ | |||
| lysine | 1.539 ga | ~ | |||
| methionine | 0.496 ga | ~ | |||
| threonine | 0.735 ga | ~ | |||
| tryptophan | 0.188 ga | ~ | |||
| chithuvj | 0.654 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.013 ga | ~ | |||
| Aspartic asidi | 1.716 ga | ~ | |||
| glycine | 0.804 ga | ~ | |||
| Asidi a Glutamic | 2.501 ga | ~ | |||
| Mapuloteni | 0.593 ga | ~ | |||
| serine | 0.684 ga | ~ | |||
| tyrosin | 0.566 ga | ~ | |||
| Cysteine | 0.18 ga | ~ | |||
| sterols | |||||
| Cholesterol | 41 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.452 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.048 ga | ~ | |||
| 16: 0 Palmitic | 0.333 ga | ~ | |||
| 18: 0 Stearin | 0.066 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.706 ga | Mphindi 16.8 г | 4.2% | 4.6% | |
| 16: 1 Palmitoleic | 0.382 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.303 ga | ~ | |||
| 20: 1 Chidole (9) | 0.014 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.807 ga | kuchokera 11.2 mpaka 20.6 | 7.2% | 7.8% | |
| 18: 2 Linoleic | 0.068 ga | ~ | |||
| 18: 3 Wachisoni | 0.052 ga | ~ | |||
| 18:4 Styoride Omega-3 | 0.032 ga | ~ | |||
| 20:4 Arachidonic | 0.103 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.19 ga | ~ | |||
| Omega-3 mafuta acids | 0.636 ga | kuchokera 0.9 mpaka 3.7 | 70.7% | 76.8% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.073 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.289 ga | ~ | |||
| Omega-6 mafuta acids | 0.171 ga | kuchokera 4.7 mpaka 16.8 | 3.6% | 3.9% |
Mphamvu ndi 92 kcal.
- 3 oz = 85 g (78.2 kCal)
- chingwe = 159 g (146.3 kCal)
Chukuchan, yaiwisi mavitamini ndi michere yambiri monga: vitamini B5 - 15%, vitamini B12 - 66,7%, potaziyamu - 15,2%, phosphorus - 26,3%, manganese - 30%, mkuwa - 19,5%, selenium - 22,9, zisanu%
- 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- 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 92 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe Chukuchan imathandizira, yaiwisi, zopatsa mphamvu, michere, zothandiza za Chukuchan, zosaphika