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 367 | Tsamba 1684 | 21.8% | 5.9% | 459 ga |
Mapuloteni | 8.62 ga | 76 ga | 11.3% | 3.1% | 882 ga |
mafuta | 1.68 ga | 56 ga | 3% | 0.8% | 3333 ga |
Zakudya | 64.49 ga | 219 ga | 29.4% | 8% | 340 ga |
CHIKWANGWANI chamagulu | 14.9 ga | 20 ga | 74.5% | 20.3% | 134 ga |
Water | 6.5 ga | 2273 ga | 0.3% | 0.1% | 34969 ga |
ash | 3.81 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 11 | Makilogalamu 900 | 1.2% | 0.3% | 8182 ga |
Vitamini B1, thiamine | 0.03 mg | 1.5 mg | 2% | 0.5% | 5000 ga |
Vitamini B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 2.1% | 1286 ga |
Vitamini B5, pantothenic | 1.875 mg | 5 mg | 37.5% | 10.2% | 267 ga |
Vitamini B6, pyridoxine | 0.685 mg | 2 mg | 34.3% | 9.3% | 292 ga |
Vitamini B9, folate | Makilogalamu 113 | Makilogalamu 400 | 28.3% | 7.7% | 354 ga |
Vitamini C, ascorbic | 46.6 mg | 90 mg | 51.8% | 14.1% | 193 ga |
Vitamini PP, NO | 2.1 mg | 20 mg | 10.5% | 2.9% | 952 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 2011 mg | 2500 mg | 80.4% | 21.9% | 124 ga |
Calcium, CA | 94 mg | 1000 mg | 9.4% | 2.6% | 1064 ga |
Mankhwala a magnesium, mg | 115 mg | 400 mg | 28.8% | 7.8% | 348 ga |
Sodium, Na | 53 mg | 1300 mg | 4.1% | 1.1% | 2453 ga |
Sulufule, S | 86.2 mg | 1000 mg | 8.6% | 2.3% | 1160 ga |
Phosphorus, P. | 178 mg | 800 mg | 22.3% | 6.1% | 449 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.6 mg | 18 mg | 25.6% | 7% | 391 ga |
Manganese, Mn | 0.303 mg | 2 mg | 15.2% | 4.1% | 660 ga |
Mkuwa, Cu | Makilogalamu 2455 | Makilogalamu 1000 | 245.5% | 66.9% | 41 ga |
Selenium, Ngati | Makilogalamu 1.9 | Makilogalamu 55 | 3.5% | 1% | 2895 ga |
Nthaka, Zn | 1.91 mg | 12 mg | 15.9% | 4.3% | 628 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.793 ga | ~ | |||
valine | 0.834 ga | ~ | |||
Mbiri * | 0.132 ga | ~ | |||
Isoleucine | 0.488 ga | ~ | |||
nyalugwe | 0.935 ga | ~ | |||
lysine | 0.376 ga | ~ | |||
methionine | 0.05 ga | ~ | |||
threonine | 0.335 ga | ~ | |||
tryptophan | 0.234 ga | ~ | |||
chithuvj | 0.407 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.392 ga | ~ | |||
Aspartic asidi | 0.951 ga | ~ | |||
glycine | 0.541 ga | ~ | |||
Asidi a Glutamic | 5.206 ga | ~ | |||
Mapuloteni | 0.429 ga | ~ | |||
serine | 0.577 ga | ~ | |||
tyrosin | 0.634 ga | ~ | |||
Cysteine | 0.135 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.454 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.301 ga | ~ | |||
18: 0 Stearin | 0.154 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.214 ga | Mphindi 16.8 г | 1.3% | 0.4% | |
16: 1 Palmitoleic | 0.009 ga | ~ | |||
18:1 Olein (omega-9) | 0.205 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.896 ga | kuchokera 11.2 mpaka 20.6 | 8% | 2.2% | |
18: 2 Linoleic | 0.69 ga | ~ | |||
18: 3 Wachisoni | 0.207 ga | ~ | |||
Omega-3 mafuta acids | 0.207 ga | kuchokera 0.9 mpaka 3.7 | 23% | 6.3% | |
Omega-6 mafuta acids | 0.69 ga | kuchokera 4.7 mpaka 16.8 | 14.7% | 4% |
Mphamvu ndi 367 kcal.
- chikho = 160 g (587.2 kCal)
- oz = 28.35 g (104 kcal)
Mbewu zakumwa zakumwa, zouma mavitamini ndi michere yambiri monga: vitamini B5 - 37,5%, vitamini B6 - 34,3%, vitamini B9 - 28,3%, vitamini C - 51,8%, potaziyamu - 80,4%, magnesium - 28,8%, phosphorous - 22,3%, chitsulo - 25,6%, manganese - 15,2%, mkuwa - 245,5%, zinc - 15,9%
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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 367 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndi othandiza bwanji Chakumwa brosimum mbewu, zouma, zopatsa mphamvu, michere, zothandiza katundu Chakumwa brosimum mbewu, zouma