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 239 | Tsamba 1684 | 14.2% | 5.9% | 705 ga |
Mapuloteni | 3.61 ga | 76 ga | 4.8% | 2% | 2105 ga |
mafuta | 0.76 ga | 56 ga | 1.4% | 0.6% | 7368 ga |
Zakudya | 53.13 ga | 219 ga | 24.3% | 10.2% | 412 ga |
CHIKWANGWANI chamagulu | 8.2 ga | 20 ga | 41% | 17.2% | 244 ga |
Water | 31.8 ga | 2273 ga | 1.4% | 0.6% | 7148 ga |
ash | 2.5 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 108 | Makilogalamu 900 | 12% | 5% | 833 ga |
alpha carotenes | Makilogalamu 3 | ~ | |||
beta carotenes | 1.074 mg | 5 mg | 21.5% | 9% | 466 ga |
beta Cryptoxanthin | Makilogalamu 444 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 559 | ~ | |||
Vitamini B1, thiamine | 0.002 mg | 1.5 mg | 0.1% | 75000 ga | |
Vitamini B2, riboflavin | 0.212 mg | 1.8 mg | 11.8% | 4.9% | 849 ga |
Vitamini B4, choline | 12.7 mg | 500 mg | 2.5% | 1% | 3937 ga |
Vitamini B5, pantothenic | 0.564 mg | 5 mg | 11.3% | 4.7% | 887 ga |
Vitamini B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 1.4% | 2985 ga |
Vitamini C, ascorbic | 4.8 mg | 90 mg | 5.3% | 2.2% | 1875 ga |
Vitamini E, alpha tocopherol, TE | 0.19 mg | 15 mg | 1.3% | 0.5% | 7895 ga |
Vitamini K, phylloquinone | Makilogalamu 15.7 | Makilogalamu 120 | 13.1% | 5.5% | 764 ga |
Vitamini PP, NO | 4.375 mg | 20 mg | 21.9% | 9.2% | 457 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 996 mg | 2500 mg | 39.8% | 16.7% | 251 ga |
Calcium, CA | 28 mg | 1000 mg | 2.8% | 1.2% | 3571 ga |
Mankhwala a magnesium, mg | 42 mg | 400 mg | 10.5% | 4.4% | 952 ga |
Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.2% | 18571 ga |
Sulufule, S | 36.1 mg | 1000 mg | 3.6% | 1.5% | 2770 ga |
Phosphorus, P. | 119 mg | 800 mg | 14.9% | 6.2% | 672 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.06 mg | 18 mg | 22.6% | 9.5% | 443 ga |
Manganese, Mn | 0.305 mg | 2 mg | 15.3% | 6.4% | 656 ga |
Mkuwa, Cu | Makilogalamu 364 | Makilogalamu 1000 | 36.4% | 15.2% | 275 ga |
Selenium, Ngati | Makilogalamu 0.5 | Makilogalamu 55 | 0.9% | 0.4% | 11000 ga |
Nthaka, Zn | 0.57 mg | 12 mg | 4.8% | 2% | 2105 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 41.74 ga | maulendo 100 г | |||
Shuga (dextrose) | 12.83 ga | ~ | |||
sucrose | 15.42 ga | ~ | |||
fructose | 13.49 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.092 ga | ~ | |||
valine | 0.197 ga | ~ | |||
Mbiri * | 0.067 ga | ~ | |||
Isoleucine | 0.104 ga | ~ | |||
nyalugwe | 0.204 ga | ~ | |||
lysine | 0.116 ga | ~ | |||
methionine | 0.087 ga | ~ | |||
threonine | 0.141 ga | ~ | |||
tryptophan | 0.01 ga | ~ | |||
chithuvj | 0.114 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.215 ga | ~ | |||
Aspartic asidi | 0.602 ga | ~ | |||
glycine | 0.126 ga | ~ | |||
Asidi a Glutamic | 0.548 ga | ~ | |||
Mapuloteni | 0.152 ga | ~ | |||
serine | 0.167 ga | ~ | |||
tyrosin | 0.094 ga | ~ | |||
Cysteine | 0.029 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.082 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.071 ga | ~ | |||
18: 0 Stearin | 0.01 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.278 ga | Mphindi 16.8 г | 1.7% | 0.7% | |
16: 1 Palmitoleic | 0.006 ga | ~ | |||
18:1 Olein (omega-9) | 0.272 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.367 ga | kuchokera 11.2 mpaka 20.6 | 3.3% | 1.4% | |
18: 2 Linoleic | 0.358 ga | ~ | |||
18: 3 Wachisoni | 0.009 ga | ~ | |||
20:4 Arachidonic | 0.002 ga | ~ | |||
Omega-3 mafuta acids | 0.009 ga | kuchokera 0.9 mpaka 3.7 | 1% | 0.4% | |
Omega-6 mafuta acids | 0.36 ga | kuchokera 4.7 mpaka 16.8 | 7.7% | 3.2% |
Mphamvu ndi 239 kcal.
- chikho, theka = 160 g (382.4 kCal)
- theka = 13 g (31.1 kCal)
Zouma pichesi mavitamini ndi mchere monga: vitamini A - 12%, beta-carotene - 21,5%, vitamini B2 - 11,8%, vitamini B5 - 11,3%, vitamini K - 13,1%, vitamini PP - 21,9%, potaziyamu - 39,8%, phosphorous - 14,9%, chitsulo - 22,6%, manganese - 15,3%, mkuwa - 36,4%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- B-carotene ndi provitamin A ndipo ali ndi zida za antioxidant. 6 mcg wa beta-carotene ndi wofanana ndi 1 mcg wa vitamini A.
- 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 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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.
- 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.
Tags: kalori okhutira 239 kcal, mankhwala, mtengo wapatali, mavitamini, mchere, ubwino wa mapichesi zouma, zopatsa mphamvu, zakudya, zothandiza katundu mapichesi zouma