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 185 | Tsamba 1684 | 11% | 5.9% | 910 ga |
Mapuloteni | 12.81 ga | 76 ga | 16.9% | 9.1% | 593 ga |
mafuta | 13.77 ga | 56 ga | 24.6% | 13.3% | 407 ga |
Zakudya | 1.45 ga | 219 ga | 0.7% | 0.4% | 15103 ga |
Water | 70.83 ga | 2273 ga | 3.1% | 1.7% | 3209 ga |
ash | 1.14 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 194 | Makilogalamu 900 | 21.6% | 11.7% | 464 ga |
Retinol | 0.192 mg | ~ | |||
beta carotenes | 0.014 mg | 5 mg | 0.3% | 0.2% | 35714 ga |
beta Cryptoxanthin | Makilogalamu 12 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 459 | ~ | |||
Vitamini B1, thiamine | 0.156 mg | 1.5 mg | 10.4% | 5.6% | 962 ga |
Vitamini B2, riboflavin | 0.404 mg | 1.8 mg | 22.4% | 12.1% | 446 ga |
Vitamini B4, choline | 263.4 mg | 500 mg | 52.7% | 28.5% | 190 ga |
Vitamini B5, pantothenic | 1.862 mg | 5 mg | 37.2% | 20.1% | 269 ga |
Vitamini B6, pyridoxine | 0.25 mg | 2 mg | 12.5% | 6.8% | 800 ga |
Vitamini B9, folate | Makilogalamu 80 | Makilogalamu 400 | 20% | 10.8% | 500 ga |
Vitamini B12, cobalamin | Makilogalamu 5.4 | Makilogalamu 3 | 180% | 97.3% | 56 ga |
Vitamini D, calciferol | Makilogalamu 1.7 | Makilogalamu 10 | 17% | 9.2% | 588 ga |
Vitamini D3, cholecalciferol | Makilogalamu 1.7 | ~ | |||
Vitamini E, alpha tocopherol, TE | 1.34 mg | 15 mg | 8.9% | 4.8% | 1119 ga |
Vitamini K, phylloquinone | Makilogalamu 0.4 | Makilogalamu 120 | 0.3% | 0.2% | 30000 ga |
Vitamini PP, NO | 0.2 mg | 20 mg | 1% | 0.5% | 10000 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 222 mg | 2500 mg | 8.9% | 4.8% | 1126 ga |
Calcium, CA | 64 mg | 1000 mg | 6.4% | 3.5% | 1563 ga |
Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 2.3% | 2353 ga |
Sodium, Na | 146 mg | 1300 mg | 11.2% | 6.1% | 890 ga |
Sulufule, S | 128.1 mg | 1000 mg | 12.8% | 6.9% | 781 ga |
Phosphorus, P. | 220 mg | 800 mg | 27.5% | 14.9% | 364 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.85 mg | 18 mg | 21.4% | 11.6% | 468 ga |
Manganese, Mn | 0.038 mg | 2 mg | 1.9% | 1% | 5263 ga |
Mkuwa, Cu | Makilogalamu 62 | Makilogalamu 1000 | 6.2% | 3.4% | 1613 ga |
Selenium, Ngati | Makilogalamu 36.4 | Makilogalamu 55 | 66.2% | 35.8% | 151 ga |
Nthaka, Zn | 1.41 mg | 12 mg | 11.8% | 6.4% | 851 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.93 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.765 ga | ~ | |||
valine | 0.885 ga | ~ | |||
Mbiri * | 0.32 ga | ~ | |||
Isoleucine | 0.598 ga | ~ | |||
nyalugwe | 1.097 ga | ~ | |||
lysine | 0.951 ga | ~ | |||
methionine | 0.576 ga | ~ | |||
threonine | 0.736 ga | ~ | |||
tryptophan | 0.26 ga | ~ | |||
chithuvj | 0.84 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.631 ga | ~ | |||
Aspartic asidi | 0.777 ga | ~ | |||
glycine | 0.422 ga | ~ | |||
Asidi a Glutamic | 1.789 ga | ~ | |||
Mapuloteni | 0.48 ga | ~ | |||
serine | 0.963 ga | ~ | |||
tyrosin | 0.613 ga | ~ | |||
Cysteine | 0.285 ga | ~ | |||
sterols | |||||
Cholesterol | 884 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.681 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.054 ga | ~ | |||
16: 0 Palmitic | 2.996 ga | ~ | |||
18: 0 Stearin | 0.632 ga | ~ | |||
Monounsaturated mafuta zidulo | 6.525 ga | Mphindi 16.8 г | 38.8% | 21% | |
16: 1 Palmitoleic | 0.441 ga | ~ | |||
18:1 Olein (omega-9) | 6.084 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.223 ga | kuchokera 11.2 mpaka 20.6 | 10.9% | 5.9% | |
18: 2 Linoleic | 0.558 ga | ~ | |||
18: 3 Wachisoni | 0.102 ga | ~ | |||
20:4 Arachidonic | 0.319 ga | ~ | |||
Omega-3 mafuta acids | 0.102 ga | kuchokera 0.9 mpaka 3.7 | 11.3% | 6.1% | |
Omega-6 mafuta acids | 0.877 ga | kuchokera 4.7 mpaka 16.8 | 18.7% | 10.1% |
Mphamvu ndi 185 kcal.
- dzira = 70 gr (129.5 kcal)
Dzira la bakha mavitamini ndi michere yambiri monga: vitamini A - 21,6%, vitamini B2 - 22,4%, choline - 52,7%, vitamini B5 - 37,2%, vitamini B6 - 12,5%, vitamini B9 - 20%, vitamini B12 - 180%, vitamini D - 17%, phosphorus - 27,5%, chitsulo - 21,4%, selenium - 66,2%, zinc - 11,8%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- 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.
- 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 185 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza Dzira la bakha, zopatsa mphamvu, michere, zothandiza katundu Dzira bakha