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 592 | Tsamba 1684 | 35.2% | 5.9% | 284 ga |
Mapuloteni | 48.05 ga | 76 ga | 63.2% | 10.7% | 158 ga |
mafuta | 43.9 ga | 56 ga | 78.4% | 13.2% | 128 ga |
Zakudya | 1.13 ga | 219 ga | 0.5% | 0.1% | 19381 ga |
Water | 2.78 ga | 2273 ga | 0.1% | 81763 ga | |
ash | 4.13 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 301 | Makilogalamu 900 | 33.4% | 5.6% | 299 ga |
Retinol | 0.3 mg | ~ | |||
beta Cryptoxanthin | Makilogalamu 36 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 835 | ~ | |||
Vitamini B1, thiamine | 0.183 mg | 1.5 mg | 12.2% | 2.1% | 820 ga |
Vitamini B2, riboflavin | 1.977 mg | 1.8 mg | 109.8% | 18.5% | 91 ga |
Vitamini B4, choline | 1266.7 mg | 500 mg | 253.3% | 42.8% | 39 ga |
Vitamini B5, pantothenic | 5.55 mg | 5 mg | 111% | 18.8% | 90 ga |
Vitamini B6, pyridoxine | 0.499 mg | 2 mg | 25% | 4.2% | 401 ga |
Vitamini B9, folate | Makilogalamu 119 | Makilogalamu 400 | 29.8% | 5% | 336 ga |
Vitamini B12, cobalamin | Makilogalamu 2.96 | Makilogalamu 3 | 98.7% | 16.7% | 101 ga |
Vitamini D, calciferol | Makilogalamu 8.3 | Makilogalamu 10 | 83% | 14% | 120 ga |
Vitamini D3, cholecalciferol | Makilogalamu 8.3 | ~ | |||
Vitamini E, alpha tocopherol, TE | 3.88 mg | 15 mg | 25.9% | 4.4% | 387 ga |
Vitamini K, phylloquinone | Makilogalamu 1.2 | Makilogalamu 120 | 1% | 0.2% | 10000 ga |
Vitamini PP, NO | 0.34 mg | 20 mg | 1.7% | 0.3% | 5882 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 540 mg | 2500 mg | 21.6% | 3.6% | 463 ga |
Calcium, CA | 244 mg | 1000 mg | 24.4% | 4.1% | 410 ga |
Mankhwala a magnesium, mg | 34 mg | 400 mg | 8.5% | 1.4% | 1176 ga |
Sodium, Na | 476 mg | 1300 mg | 36.6% | 6.2% | 273 ga |
Sulufule, S | 480.5 mg | 1000 mg | 48.1% | 8.1% | 208 ga |
Phosphorus, P. | 629 mg | 800 mg | 78.6% | 13.3% | 127 ga |
Tsatani Zinthu | |||||
Iron, Faith | 7.2 mg | 18 mg | 40% | 6.8% | 250 ga |
Manganese, Mn | 0.058 mg | 2 mg | 2.9% | 0.5% | 3448 ga |
Mkuwa, Cu | Makilogalamu 203 | Makilogalamu 1000 | 20.3% | 3.4% | 493 ga |
Selenium, Ngati | Makilogalamu 164.7 | Makilogalamu 55 | 299.5% | 50.6% | 33 ga |
Nthaka, Zn | 3.15 mg | 12 mg | 26.3% | 4.4% | 381 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.56 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.56 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 3.071 ga | ~ | |||
valine | 2.991 ga | ~ | |||
Mbiri * | 1.202 ga | ~ | |||
Isoleucine | 2.434 ga | ~ | |||
nyalugwe | 4.15 ga | ~ | |||
lysine | 3.339 ga | ~ | |||
methionine | 1.495 ga | ~ | |||
threonine | 2.129 ga | ~ | |||
tryptophan | 0.775 ga | ~ | |||
chithuvj | 2.53 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 2.706 ga | ~ | |||
Aspartic asidi | 5.02 ga | ~ | |||
glycine | 1.623 ga | ~ | |||
Asidi a Glutamic | 6.388 ga | ~ | |||
Mapuloteni | 1.832 ga | ~ | |||
serine | 3.773 ga | ~ | |||
tyrosin | 1.981 ga | ~ | |||
Cysteine | 1.07 ga | ~ | |||
sterols | |||||
Cholesterol | 1630 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.265 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.182 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 15.069 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.144 ga | ~ | |||
15:0 Pentadecanoic | 0.025 ga | ~ | |||
16: 0 Palmitic | 10.811 ga | ~ | |||
17-0 margarine | 0.092 ga | ~ | |||
18: 0 Stearin | 3.974 ga | ~ | |||
22: 0 | 0.023 ga | ~ | |||
Monounsaturated mafuta zidulo | 16.726 ga | Mphindi 16.8 г | 99.6% | 16.8% | |
14:1 Miristoleic | 0.022 ga | ~ | |||
16: 1 Palmitoleic | 0.877 ga | ~ | |||
18:1 Olein (omega-9) | 15.729 ga | ~ | |||
18:1 mz | 15.547 ga | ~ | |||
18: 1 kusinthana | 0.182 ga | ~ | |||
20: 1 Chidole (9) | 0.098 ga | ~ | |||
Mafuta a Polyunsaturated acids | 8.314 ga | kuchokera 11.2 mpaka 20.6 | 74.2% | 12.5% | |
18: 2 Linoleic | 7.049 ga | ~ | |||
18:2 Omega-6, cis, cis | 6.989 ga | ~ | |||
18:2, sintha | 0.06 ga | ~ | |||
18: 3 Wachisoni | 0.247 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.17 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.054 ga | ~ | |||
18: 3 trans (ma isomers ena) | 0.023 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.085 ga | ~ | |||
20:4 Arachidonic | 0.711 ga | ~ | |||
Omega-3 mafuta acids | 0.393 ga | kuchokera 0.9 mpaka 3.7 | 43.7% | 7.4% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.024 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.199 ga | ~ | |||
Omega-6 mafuta acids | 7.839 ga | kuchokera 4.7 mpaka 16.8 | 100% | 16.9% |
Mphamvu ndi 592 kcal.
- supuni = 5 g (29.6 kCal)
- chikho, chosefera = 85 g (503.2 kCal)
Dzira la nkhuku zouma mavitamini ndi mchere wambiri monga: vitamini A - 33,4%, vitamini B1 - 12,2%, vitamini B2 - 109,8%, choline - 253,3%, vitamini B5 - 111%, vitamini B6 - 25% Vitamini B9 - 29,8%, vitamini B12 - 98,7%, vitamini D - 83%, vitamini E - 25,9%, potaziyamu - 21,6%, calcium - 24,4%, phosphorous - 78,6 %, chitsulo - 40%, mkuwa - 20,3%, selenium - 299,5%, zinki - 26,3%
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 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.
- vitamini D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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.
- 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.
- 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.
- 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 okhutira 592 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Nkhuku zouma dzira, zopatsa mphamvu, zakudya, zothandiza katundu Zouma nkhuku dzira