Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 46 | Tsamba 1684 | 2.7% | 5.9% | 3661 ga |
Mapuloteni | 6.5 ga | 76 ga | 8.6% | 18.7% | 1169 ga |
mafuta | 0.131 ga | 56 ga | 0.2% | 0.4% | 42748 ga |
Zakudya | 5.2 ga | 219 ga | 2.4% | 5.2% | 4212 ga |
zidulo zamagulu | 0.1 ga | ~ | |||
CHIKWANGWANI chamagulu | 0.8 ga | 20 ga | 4% | 8.7% | 2500 ga |
Water | 80 ga | 2273 ga | 3.5% | 7.6% | 2841 ga |
ash | 15 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2400 | Makilogalamu 900 | 266.7% | 579.8% | 38 ga |
beta carotenes | 2.4 mg | 5 mg | 48% | 104.3% | 208 ga |
Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 11.5% | 1875 ga |
Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 9.6% | 2250 ga |
Vitamini B4, choline | 13.9 mg | 500 mg | 2.8% | 6.1% | 3597 ga |
Vitamini B5, pantothenic | 0.68 mg | 5 mg | 13.6% | 29.6% | 735 ga |
Vitamini B6, pyridoxine | 1.37 mg | 2 mg | 68.5% | 148.9% | 146 ga |
Vitamini B9, folate | Makilogalamu 47 | Makilogalamu 400 | 11.8% | 25.7% | 851 ga |
Vitamini C, ascorbic | 10 mg | 90 mg | 11.1% | 24.1% | 900 ga |
Vitamini E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 1.5% | 15000 ga |
Vitamini K, phylloquinone | Makilogalamu 216 | Makilogalamu 120 | 180% | 391.3% | 56 ga |
Vitamini PP, NO | 1.2 mg | 20 mg | 6% | 13% | 1667 ga |
niacin | 0.08 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 260 mg | 2500 mg | 10.4% | 22.6% | 962 ga |
Calcium, CA | 60 mg | 1000 mg | 6% | 13% | 1667 ga |
Pakachitsulo, Si | 13 mg | 30 mg | 43.3% | 94.1% | 231 ga |
Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 16.3% | 1333 ga |
Sodium, Na | 80 mg | 1300 mg | 6.2% | 13.5% | 1625 ga |
Sulufule, S | 150 mg | 1000 mg | 15% | 32.6% | 667 ga |
Phosphorus, P. | 100 mg | 800 mg | 12.5% | 27.2% | 800 ga |
Mankhwala, Cl | 141.6 mg | 2300 mg | 6.2% | 13.5% | 1624 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 115.4 | ~ | |||
Wopanga, B. | Makilogalamu 280 | ~ | |||
Vanadium, V | Makilogalamu 30.2 | ~ | |||
Iron, Faith | 1.5 mg | 18 mg | 8.3% | 18% | 1200 ga |
Ayodini, ine | Makilogalamu 14.5 | Makilogalamu 150 | 9.7% | 21.1% | 1034 ga |
Cobalt, Co. | Makilogalamu 10.1 | Makilogalamu 10 | 101% | 219.6% | 99 ga |
Lifiyamu, Li | Makilogalamu 8.2 | ~ | |||
Manganese, Mn | 1.78 mg | 2 mg | 89% | 193.5% | 112 ga |
Mkuwa, Cu | Makilogalamu 566 | Makilogalamu 1000 | 56.6% | 123% | 177 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 74.4 | Makilogalamu 70 | 106.3% | 231.1% | 94 ga |
Nickel, ndi | Makilogalamu 14.5 | ~ | |||
Rubidium, Rb | Makilogalamu 96.3 | ~ | |||
Selenium, Ngati | Makilogalamu 19.1 | Makilogalamu 55 | 34.7% | 75.4% | 288 ga |
Olimba, Sr. | Makilogalamu 61 | ~ | |||
Zamadzimadzi, F | Makilogalamu 30.8 | Makilogalamu 4000 | 0.8% | 1.7% | 12987 ga |
Chrome, Kr | Makilogalamu 51.9 | Makilogalamu 50 | 103.8% | 225.7% | 96 ga |
Nthaka, Zn | 2.025 mg | 12 mg | 16.9% | 36.7% | 593 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 2 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.2 ga | maulendo 100 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.019 ga | maulendo 18.7 г | |||
Mafuta a Polyunsaturated acids | |||||
Omega-3 mafuta acids | 0.004 ga | kuchokera 0.9 mpaka 3.7 | 0.4% | 0.9% | |
Omega-6 mafuta acids | 0.046 ga | kuchokera 4.7 mpaka 16.8 | 1% | 2.2% |
Mphamvu ndi 46 kcal.
- 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 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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.
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.