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 253 | Tsamba 1684 | 15% | 5.9% | 666 ga |
Mapuloteni | 19.96 ga | 76 ga | 26.3% | 10.4% | 381 ga |
mafuta | 4.36 ga | 56 ga | 7.8% | 3.1% | 1284 ga |
Zakudya | 42.22 ga | 219 ga | 19.3% | 7.6% | 519 ga |
CHIKWANGWANI chamagulu | 13.6 ga | 20 ga | 68% | 26.9% | 147 ga |
Water | 7.3 ga | 2273 ga | 0.3% | 0.1% | 31137 ga |
ash | 12.56 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 293 | Makilogalamu 900 | 32.6% | 12.9% | 307 ga |
Vitamini B1, thiamine | 0.418 mg | 1.5 mg | 27.9% | 11% | 359 ga |
Vitamini B2, riboflavin | 0.284 mg | 1.8 mg | 15.8% | 6.2% | 634 ga |
Vitamini B6, pyridoxine | 1.71 mg | 2 mg | 85.5% | 33.8% | 117 ga |
Vitamini C, ascorbic | 50 mg | 90 mg | 55.6% | 22% | 180 ga |
Vitamini PP, NO | 2.807 mg | 20 mg | 14% | 5.5% | 713 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 3308 mg | 2500 mg | 132.3% | 52.3% | 76 ga |
Calcium, CA | 1784 mg | 1000 mg | 178.4% | 70.5% | 56 ga |
Mankhwala a magnesium, mg | 451 mg | 400 mg | 112.8% | 44.6% | 89 ga |
Sodium, Na | 208 mg | 1300 mg | 16% | 6.3% | 625 ga |
Sulufule, S | 199.6 mg | 1000 mg | 20% | 7.9% | 501 ga |
Phosphorus, P. | 543 mg | 800 mg | 67.9% | 26.8% | 147 ga |
Tsatani Zinthu | |||||
Iron, Faith | 48.78 mg | 18 mg | 271% | 107.1% | 37 ga |
Manganese, Mn | 3.95 mg | 2 mg | 197.5% | 78.1% | 51 ga |
Mkuwa, Cu | Makilogalamu 490 | Makilogalamu 1000 | 49% | 19.4% | 204 ga |
Nthaka, Zn | 3.3 mg | 12 mg | 27.5% | 10.9% | 364 ga |
Mafuta okhutira | |||||
Mafuta okhutira | 0.234 ga | maulendo 18.7 г |
Mphamvu ndi 253 kcal.
- supuni = 3.1 g (7.8 kCal)
- tsp = 1 g (2.5 kCal)
Katsabola, zouma mavitamini ndi michere yambiri monga: vitamini A - 32,6%, vitamini B1 - 27,9%, vitamini B2 - 15,8%, vitamini B6 - 85,5%, vitamini C - 55,6%, vitamini PP - 14%, potaziyamu - 132,3%, calcium - 178,4%, magnesium - 112,8%, phosphorus - 67,9%, chitsulo - 271%, manganese - 197,5%, mkuwa - 49%, zinc - 27,5%
- 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.
- 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 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.
- 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 okhutira 253 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Katsabola, zouma, zopatsa mphamvu, zakudya, zothandiza katundu Katsabola, zouma