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 197 | Tsamba 1684 | 11.7% | 5.9% | 855 ga |
Mapuloteni | 10.44 ga | 76 ga | 13.7% | 7% | 728 ga |
mafuta | 4.51 ga | 56 ga | 8.1% | 4.1% | 1242 ga |
Zakudya | 26.14 ga | 219 ga | 11.9% | 6% | 838 ga |
CHIKWANGWANI chamagulu | 2.4 ga | 20 ga | 12% | 6.1% | 833 ga |
Water | 54.18 ga | 2273 ga | 2.4% | 1.2% | 4195 ga |
ash | 2.33 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 55 | Makilogalamu 900 | 6.1% | 3.1% | 1636 ga |
Retinol | 0.002 mg | ~ | |||
alpha carotenes | Makilogalamu 223 | ~ | |||
beta carotenes | 0.524 mg | 5 mg | 10.5% | 5.3% | 954 ga |
Lutein + Zeaxanthin | Makilogalamu 73 | ~ | |||
Vitamini B1, thiamine | 0.24 mg | 1.5 mg | 16% | 8.1% | 625 ga |
Vitamini B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 4.8% | 1059 ga |
Vitamini B4, choline | 31.2 mg | 500 mg | 6.2% | 3.1% | 1603 ga |
Vitamini B5, pantothenic | 0.66 mg | 5 mg | 13.2% | 6.7% | 758 ga |
Vitamini B6, pyridoxine | 0.287 mg | 2 mg | 14.4% | 7.3% | 697 ga |
Vitamini B9, folate | Makilogalamu 93 | Makilogalamu 400 | 23.3% | 11.8% | 430 ga |
Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 1.7% | 3000 ga |
Vitamini C, ascorbic | 11.2 mg | 90 mg | 12.4% | 6.3% | 804 ga |
Vitamini E, alpha tocopherol, TE | 0.37 mg | 15 mg | 2.5% | 1.3% | 4054 ga |
beta tocopherol | 0.54 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.98 mg | ~ | |||
kutcheru | 0.25 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 23.8 | Makilogalamu 120 | 19.8% | 10.1% | 504 ga |
Vitamini PP, NO | 3.63 mg | 20 mg | 18.2% | 9.2% | 551 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 281 mg | 2500 mg | 11.2% | 5.7% | 890 ga |
Calcium, CA | 47 mg | 1000 mg | 4.7% | 2.4% | 2128 ga |
Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 3.8% | 1333 ga |
Sodium, Na | 478 mg | 1300 mg | 36.8% | 18.7% | 272 ga |
Sulufule, S | 104.4 mg | 1000 mg | 10.4% | 5.3% | 958 ga |
Phosphorus, P. | 118 mg | 800 mg | 14.8% | 7.5% | 678 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.69 mg | 18 mg | 9.4% | 4.8% | 1065 ga |
Manganese, Mn | 0.404 mg | 2 mg | 20.2% | 10.3% | 495 ga |
Mkuwa, Cu | Makilogalamu 105 | Makilogalamu 1000 | 10.5% | 5.3% | 952 ga |
Selenium, Ngati | Makilogalamu 17.3 | Makilogalamu 55 | 31.5% | 16% | 318 ga |
Nthaka, Zn | 0.52 mg | 12 mg | 4.3% | 2.2% | 2308 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 19.1 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 5.57 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.05 ga | ~ | |||
Maltose | 1.2 ga | ~ | |||
sucrose | 2.5 ga | ~ | |||
fructose | 0.82 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.48 ga | ~ | |||
valine | 0.39 ga | ~ | |||
Mbiri * | 0.25 ga | ~ | |||
Isoleucine | 0.35 ga | ~ | |||
nyalugwe | 0.68 ga | ~ | |||
lysine | 0.48 ga | ~ | |||
methionine | 0.19 ga | ~ | |||
threonine | 0.34 ga | ~ | |||
tryptophan | 0.14 ga | ~ | |||
chithuvj | 0.43 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.42 ga | ~ | |||
Aspartic asidi | 0.74 ga | ~ | |||
glycine | 0.4 ga | ~ | |||
Asidi a Glutamic | 2.28 ga | ~ | |||
Mapuloteni | 0.72 ga | ~ | |||
serine | 0.43 ga | ~ | |||
tyrosin | 0.21 ga | ~ | |||
Cysteine | 0.14 ga | ~ | |||
sterols | |||||
Cholesterol | 14 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.964 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.011 ga | ~ | |||
15:0 Pentadecanoic | 0.003 ga | ~ | |||
16: 0 Palmitic | 0.739 ga | ~ | |||
17-0 margarine | 0.004 ga | ~ | |||
18: 0 Stearin | 0.185 ga | ~ | |||
20:0 Chiarachinic | 0.009 ga | ~ | |||
22: 0 | 0.009 ga | ~ | |||
24:0 Lignoceric | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.329 ga | Mphindi 16.8 г | 7.9% | 4% | |
14:1 Miristoleic | 0.003 ga | ~ | |||
16: 1 Palmitoleic | 0.089 ga | ~ | |||
17:1 Heptadecene | 0.003 ga | ~ | |||
18:1 Olein (omega-9) | 1.223 ga | ~ | |||
20: 1 Chidole (9) | 0.011 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.813 ga | kuchokera 11.2 mpaka 20.6 | 16.2% | 8.2% | |
18: 2 Linoleic | 1.674 ga | ~ | |||
18: 3 Wachisoni | 0.117 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 ga | ~ | |||
20:3 Eicosatriene | 0.003 ga | ~ | |||
20:4 Arachidonic | 0.01 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.003 ga | ~ | |||
Omega-3 mafuta acids | 0.122 ga | kuchokera 0.9 mpaka 3.7 | 13.6% | 6.9% | |
22:4 Docosatetraene, Omega-6 | 0.002 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 ga | ~ | |||
Omega-6 mafuta acids | 1.691 ga | kuchokera 4.7 mpaka 16.8 | 36% | 18.3% |
Mphamvu ndi 197 kcal.
- oz = 28.35 g (55.8 kcal)
- mpukutu = 80 g (157.6 kCal)
Mazira a mazira, nkhuku, ozizira, otenthedwa mavitamini ndi michere yambiri monga: vitamini B1 - 16%, vitamini B5 - 13,2%, vitamini B6 - 14,4%, vitamini B9 - 23,3%, vitamini C - 12,4%, vitamini K - 19,8 , 18,2, 11,2%, vitamini PP - 14,8%, potaziyamu - 20,2%, phosphorus - 31,5%, manganese - XNUMX%, selenium - 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 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.
- 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.
- 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.
- 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.
Tags: kalori 197 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zimathandiza bwanji? Mazira a dzira, nkhuku, kuzizira, kutenthetsanso, zopatsa mphamvu, michere, zinthu zofunikira Mazira a nkhuku, nkhuku, kuzizira, kutentha