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 305 | Tsamba 1684 | 18.1% | 5.9% | 552 ga |
Mapuloteni | 15.98 ga | 76 ga | 21% | 6.9% | 476 ga |
mafuta | 14.54 ga | 56 ga | 26% | 8.5% | 385 ga |
Zakudya | 34.07 ga | 219 ga | 15.6% | 5.1% | 643 ga |
CHIKWANGWANI chamagulu | 21.1 ga | 20 ga | 105.5% | 34.6% | 95 ga |
Water | 7.7 ga | 2273 ga | 0.3% | 0.1% | 29519 ga |
ash | 6.62 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 3 | Makilogalamu 900 | 0.3% | 0.1% | 30000 ga |
Vitamini B1, thiamine | 0.418 mg | 1.5 mg | 27.9% | 9.1% | 359 ga |
Vitamini B2, riboflavin | 0.284 mg | 1.8 mg | 15.8% | 5.2% | 634 ga |
Vitamini B6, pyridoxine | 0.25 mg | 2 mg | 12.5% | 4.1% | 800 ga |
Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 0.8% | 4000 ga |
Vitamini C, ascorbic | 21 mg | 90 mg | 23.3% | 7.6% | 429 ga |
Vitamini PP, NO | 2.807 mg | 20 mg | 14% | 4.6% | 713 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1186 mg | 2500 mg | 47.4% | 15.5% | 211 ga |
Calcium, CA | 1516 mg | 1000 mg | 151.6% | 49.7% | 66 ga |
Mankhwala a magnesium, mg | 256 mg | 400 mg | 64% | 21% | 156 ga |
Sodium, Na | 20 mg | 1300 mg | 1.5% | 0.5% | 6500 ga |
Sulufule, S | 159.8 mg | 1000 mg | 16% | 5.2% | 626 ga |
Phosphorus, P. | 277 mg | 800 mg | 34.6% | 11.3% | 289 ga |
Tsatani Zinthu | |||||
Iron, Faith | 16.33 mg | 18 mg | 90.7% | 29.7% | 110 ga |
Manganese, Mn | 1.833 mg | 2 mg | 91.7% | 30.1% | 109 ga |
Mkuwa, Cu | Makilogalamu 780 | Makilogalamu 1000 | 78% | 25.6% | 128 ga |
Selenium, Ngati | Makilogalamu 12.1 | Makilogalamu 55 | 22% | 7.2% | 455 ga |
Nthaka, Zn | 5.2 mg | 12 mg | 43.3% | 14.2% | 231 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.263 ga | ~ | |||
valine | 1.12 ga | ~ | |||
Mbiri * | 0.32 ga | ~ | |||
Isoleucine | 0.767 ga | ~ | |||
nyalugwe | 0.925 ga | ~ | |||
lysine | 1.038 ga | ~ | |||
methionine | 0.143 ga | ~ | |||
threonine | 0.575 ga | ~ | |||
chithuvj | 0.67 ga | ~ | |||
sterols | |||||
Ma Phytosterols | 124 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.73 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.01 ga | ~ | |||
14: 0 Zachinsinsi | 0.01 ga | ~ | |||
16: 0 Palmitic | 0.58 ga | ~ | |||
18: 0 Stearin | 0.1 ga | ~ | |||
Monounsaturated mafuta zidulo | 9.41 ga | Mphindi 16.8 г | 56% | 18.4% | |
16: 1 Palmitoleic | 0.05 ga | ~ | |||
18:1 Olein (omega-9) | 9.36 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.01 ga | kuchokera 11.2 mpaka 20.6 | 9% | 3% | |
18: 2 Linoleic | 0.96 ga | ~ | |||
18: 3 Wachisoni | 0.15 ga | ~ | |||
Omega-3 mafuta acids | 0.15 ga | kuchokera 0.9 mpaka 3.7 | 16.7% | 5.5% | |
Omega-6 mafuta acids | 0.96 ga | kuchokera 4.7 mpaka 16.8 | 20.4% | 6.7% |
Mphamvu ndi 305 kcal.
- supuni = 6.6 g (20.1 kCal)
- tsp = 2.1 g (6.4 kCal)
Katsabola, mbewu mavitamini ndi michere yambiri monga: vitamini B1 - 27,9%, vitamini B2 - 15,8%, vitamini B6 - 12,5%, vitamini C - 23,3%, vitamini PP - 14%, potaziyamu - 47,4, 151,6%, calcium - 64%, magnesium - 34,6%, phosphorous - 90,7%, chitsulo - 91,7%, manganese - 78%, mkuwa - 22%, selenium - 43,3%, zinc - XNUMX, XNUMX%
- 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.
- 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 305 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe Dill imathandizira, mbewu, zopatsa mphamvu, michere, zothandiza za Dill, mbewu