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 196 | Tsamba 1684 | 11.6% | 5.9% | 859 ga |
Mapuloteni | 13.61 ga | 76 ga | 17.9% | 9.1% | 558 ga |
mafuta | 14.84 ga | 56 ga | 26.5% | 13.5% | 377 ga |
Zakudya | 0.83 ga | 219 ga | 0.4% | 0.2% | 26386 ga |
Water | 69.47 ga | 2273 ga | 3.1% | 1.6% | 3272 ga |
ash | 1.26 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 219 | Makilogalamu 900 | 24.3% | 12.4% | 411 ga |
Retinol | 0.216 mg | ~ | |||
beta carotenes | 0.035 mg | 5 mg | 0.7% | 0.4% | 14286 ga |
beta Cryptoxanthin | Makilogalamu 10 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 543 | ~ | |||
Vitamini B1, thiamine | 0.044 mg | 1.5 mg | 2.9% | 1.5% | 3409 ga |
Vitamini B2, riboflavin | 0.495 mg | 1.8 mg | 27.5% | 14% | 364 ga |
Vitamini B4, choline | 317.1 mg | 500 mg | 63.4% | 32.3% | 158 ga |
Vitamini B5, pantothenic | 1.66 mg | 5 mg | 33.2% | 16.9% | 301 ga |
Vitamini B6, pyridoxine | 0.184 mg | 2 mg | 9.2% | 4.7% | 1087 ga |
Vitamini B9, folate | Makilogalamu 51 | Makilogalamu 400 | 12.8% | 6.5% | 784 ga |
Vitamini B12, cobalamin | Makilogalamu 0.97 | Makilogalamu 3 | 32.3% | 16.5% | 309 ga |
Vitamini D, calciferol | Makilogalamu 2.2 | Makilogalamu 10 | 22% | 11.2% | 455 ga |
Vitamini D3, cholecalciferol | Makilogalamu 2.2 | ~ | |||
Vitamini E, alpha tocopherol, TE | 1.31 mg | 15 mg | 8.7% | 4.4% | 1145 ga |
beta tocopherol | 0.02 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.54 mg | ~ | |||
kutcheru | 0.06 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 5.6 | Makilogalamu 120 | 4.7% | 2.4% | 2143 ga |
Vitamini PP, NO | 0.082 mg | 20 mg | 0.4% | 0.2% | 24390 ga |
betaine | 0.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 152 mg | 2500 mg | 6.1% | 3.1% | 1645 ga |
Calcium, CA | 62 mg | 1000 mg | 6.2% | 3.2% | 1613 ga |
Mankhwala a magnesium, mg | 13 mg | 400 mg | 3.3% | 1.7% | 3077 ga |
Sodium, Na | 207 mg | 1300 mg | 15.9% | 8.1% | 628 ga |
Sulufule, S | 136.1 mg | 1000 mg | 13.6% | 6.9% | 735 ga |
Phosphorus, P. | 215 mg | 800 mg | 26.9% | 13.7% | 372 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.89 mg | 18 mg | 10.5% | 5.4% | 952 ga |
Manganese, Mn | 0.03 mg | 2 mg | 1.5% | 0.8% | 6667 ga |
Mkuwa, Cu | Makilogalamu 78 | Makilogalamu 1000 | 7.8% | 4% | 1282 ga |
Selenium, Ngati | Makilogalamu 33.1 | Makilogalamu 55 | 60.2% | 30.7% | 166 ga |
Zamadzimadzi, F | Makilogalamu 1.2 | Makilogalamu 4000 | 333333 ga | ||
Nthaka, Zn | 1.39 mg | 12 mg | 11.6% | 5.9% | 863 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.4 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.4 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.887 ga | ~ | |||
valine | 0.93 ga | ~ | |||
Mbiri * | 0.335 ga | ~ | |||
Isoleucine | 0.728 ga | ~ | |||
nyalugwe | 1.177 ga | ~ | |||
lysine | 0.989 ga | ~ | |||
methionine | 0.411 ga | ~ | |||
threonine | 0.602 ga | ~ | |||
tryptophan | 0.181 ga | ~ | |||
chithuvj | 0.736 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.795 ga | ~ | |||
Aspartic asidi | 1.438 ga | ~ | |||
glycine | 0.467 ga | ~ | |||
Asidi a Glutamic | 1.817 ga | ~ | |||
Mapuloteni | 0.558 ga | ~ | |||
serine | 1.051 ga | ~ | |||
tyrosin | 0.541 ga | ~ | |||
Cysteine | 0.294 ga | ~ | |||
sterols | |||||
Cholesterol | 401 mg | pa 300 mg | |||
Ma Phytosterols | 8 mg | ~ | |||
Mafuta acid | |||||
Transgender | 0.041 ga | maulendo 1.9 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.323 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.004 ga | ~ | |||
8: 0 Wopanga | 0.004 ga | ~ | |||
10: 0 Kapuli | 0.006 ga | ~ | |||
14: 0 Zachinsinsi | 0.047 ga | ~ | |||
15:0 Pentadecanoic | 0.009 ga | ~ | |||
16: 0 Palmitic | 2.954 ga | ~ | |||
17-0 margarine | 0.023 ga | ~ | |||
18: 0 Stearin | 1.268 ga | ~ | |||
20:0 Chiarachinic | 0.003 ga | ~ | |||
22: 0 | 0.005 ga | ~ | |||
Monounsaturated mafuta zidulo | 6.182 ga | Mphindi 16.8 г | 36.8% | 18.8% | |
14:1 Miristoleic | 0.007 ga | ~ | |||
16: 1 Palmitoleic | 0.228 ga | ~ | |||
17:1 Heptadecene | 0.013 ga | ~ | |||
18:1 Olein (omega-9) | 5.904 ga | ~ | |||
20: 1 Chidole (9) | 0.029 ga | ~ | |||
Mafuta a Polyunsaturated acids | 3.251 ga | kuchokera 11.2 mpaka 20.6 | 29% | 14.8% | |
18: 2 Linoleic | 2.781 ga | ~ | |||
18: 3 Wachisoni | 0.137 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.019 ga | ~ | |||
20:3 Eicosatriene | 0.025 ga | ~ | |||
20:4 Arachidonic | 0.203 ga | ~ | |||
Omega-3 mafuta acids | 0.207 ga | kuchokera 0.9 mpaka 3.7 | 23% | 11.7% | |
22:4 Docosatetraene, Omega-6 | 0.014 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.063 ga | ~ | |||
Omega-6 mafuta acids | 3.042 ga | kuchokera 4.7 mpaka 16.8 | 64.7% | 33% |
Mphamvu ndi 196 kcal.
- Chidutswa = 50 gr (98 kcal)
- C0 = 60 g (117.6 kcal)
- C1 = 50 g (98 kcal)
- C2 = 40 g (78.4 kcal)
- C3 = 32 g (62.7 kcal)
- chachikulu = 46 gr (90.2 kcal)
Dzira la nkhuku yokazinga mavitamini ndi michere yambiri monga: vitamini A - 24,3%, vitamini B2 - 27,5%, choline - 63,4%, vitamini B5 - 33,2%, vitamini B9 - 12,8%, vitamini B12 - 32,3, 22%, vitamini D - 26,9%, phosphorous - 60,2%, selenium - 11,6%, zinc - XNUMX%
- 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 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.
- 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: calorie okhutira 196 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, ndi zothandiza bwanji? Yokazinga nkhuku dzira, zopatsa mphamvu, zakudya, zothandiza katundu Yokazinga nkhuku dzira