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 333 | Tsamba 1684 | 19.8% | 5.9% | 506 ga |
Mapuloteni | 19.77 ga | 76 ga | 26% | 7.8% | 384 ga |
mafuta | 14.59 ga | 56 ga | 26.1% | 7.8% | 384 ga |
Zakudya | 11.9 ga | 219 ga | 5.4% | 1.6% | 1840 ga |
CHIKWANGWANI chamagulu | 38 ga | 20 ga | 190% | 57.1% | 53 ga |
Water | 9.87 ga | 2273 ga | 0.4% | 0.1% | 23029 ga |
ash | 5.87 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 18 | Makilogalamu 900 | 2% | 0.6% | 5000 ga |
alpha carotenes | Makilogalamu 8 | ~ | |||
beta carotenes | 0.206 mg | 5 mg | 4.1% | 1.2% | 2427 ga |
beta Cryptoxanthin | Makilogalamu 16 | ~ | |||
Lopopeni | Makilogalamu 20 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 454 | ~ | |||
Vitamini B1, thiamine | 0.383 mg | 1.5 mg | 25.5% | 7.7% | 392 ga |
Vitamini B2, riboflavin | 0.379 mg | 1.8 mg | 21.1% | 6.3% | 475 ga |
Vitamini B4, choline | 24.7 mg | 500 mg | 4.9% | 1.5% | 2024 ga |
Vitamini B6, pyridoxine | 0.36 mg | 2 mg | 18% | 5.4% | 556 ga |
Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 0.8% | 4000 ga |
Vitamini C, ascorbic | 21 mg | 90 mg | 23.3% | 7% | 429 ga |
Vitamini E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 5% | 600 ga |
Vitamini PP, NO | 3.606 mg | 20 mg | 18% | 5.4% | 555 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1351 mg | 2500 mg | 54% | 16.2% | 185 ga |
Calcium, CA | 689 mg | 1000 mg | 68.9% | 20.7% | 145 ga |
Mankhwala a magnesium, mg | 258 mg | 400 mg | 64.5% | 19.4% | 155 ga |
Sodium, Na | 17 mg | 1300 mg | 1.3% | 0.4% | 7647 ga |
Sulufule, S | 197.7 mg | 1000 mg | 19.8% | 5.9% | 506 ga |
Phosphorus, P. | 568 mg | 800 mg | 71% | 21.3% | 141 ga |
Tsatani Zinthu | |||||
Iron, Faith | 16.23 mg | 18 mg | 90.2% | 27.1% | 111 ga |
Manganese, Mn | 1.3 mg | 2 mg | 65% | 19.5% | 154 ga |
Mkuwa, Cu | Makilogalamu 910 | Makilogalamu 1000 | 91% | 27.3% | 110 ga |
Selenium, Ngati | Makilogalamu 12.1 | Makilogalamu 55 | 22% | 6.6% | 455 ga |
Nthaka, Zn | 5.5 mg | 12 mg | 45.8% | 13.8% | 218 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.64 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 1.252 ga | ~ | |||
valine | 1.037 ga | ~ | |||
Mbiri * | 0.55 ga | ~ | |||
Isoleucine | 0.826 ga | ~ | |||
nyalugwe | 1.218 ga | ~ | |||
lysine | 1.031 ga | ~ | |||
methionine | 0.361 ga | ~ | |||
threonine | 0.756 ga | ~ | |||
tryptophan | 0.244 ga | ~ | |||
chithuvj | 0.867 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.914 ga | ~ | |||
Aspartic asidi | 2.084 ga | ~ | |||
glycine | 1.322 ga | ~ | |||
Asidi a Glutamic | 3.169 ga | ~ | |||
Mapuloteni | 0.917 ga | ~ | |||
serine | 0.946 ga | ~ | |||
tyrosin | 0.642 ga | ~ | |||
Cysteine | 0.329 ga | ~ | |||
sterols | |||||
Ma Phytosterols | 76 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.62 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.01 ga | ~ | |||
12: 0 Zolemba | 0.01 ga | ~ | |||
14: 0 Zachinsinsi | 0.04 ga | ~ | |||
16: 0 Palmitic | 0.4 ga | ~ | |||
18: 0 Stearin | 0.11 ga | ~ | |||
Monounsaturated mafuta zidulo | 7.125 ga | Mphindi 16.8 г | 42.4% | 12.7% | |
16: 1 Palmitoleic | 0.09 ga | ~ | |||
18:1 Olein (omega-9) | 7.035 ga | ~ | |||
Mafuta a Polyunsaturated acids | 3.272 ga | kuchokera 11.2 mpaka 20.6 | 29.2% | 8.8% | |
18: 2 Linoleic | 3.122 ga | ~ | |||
18: 3 Wachisoni | 0.15 ga | ~ | |||
Omega-3 mafuta acids | 0.15 ga | kuchokera 0.9 mpaka 3.7 | 16.7% | 5% | |
Omega-6 mafuta acids | 3.122 ga | kuchokera 4.7 mpaka 16.8 | 66.4% | 19.9% |
Mphamvu ndi 333 kcal.
- supuni = 6.7 g (22.3 kCal)
- tsp = 2.1 g (7 kCal)
Chitowe, mbewu mavitamini ndi michere yambiri monga: vitamini B1 - 25,5%, vitamini B2 - 21,1%, vitamini B6 - 18%, vitamini C - 23,3%, vitamini E - 16,7%, vitamini PP - 18 %, potaziyamu - 54%, calcium - 68,9%, magnesium - 64,5%, phosphorus - 71%, iron - 90,2%, manganese - 65%, mkuwa - 91%, selenium - 22%, zinc - 45,8%
- 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.
- 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- 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.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- 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.
- 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 333 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ntchito ya chitowe, mbewu, zopatsa mphamvu, michere, michere ya chitowe