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 331 | Tsamba 1684 | 19.7% | 6% | 509 ga |
Mapuloteni | 16.55 ga | 76 ga | 21.8% | 6.6% | 459 ga |
mafuta | 0.73 ga | 56 ga | 1.3% | 0.4% | 7671 ga |
Zakudya | 63.73 ga | 219 ga | 29.1% | 8.8% | 344 ga |
CHIKWANGWANI chamagulu | 9 ga | 20 ga | 45% | 13.6% | 222 ga |
Water | 6.45 ga | 2273 ga | 0.3% | 0.1% | 35240 ga |
ash | 3.54 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.435 mg | 1.5 mg | 29% | 8.8% | 345 ga |
Vitamini B2, riboflavin | 0.141 mg | 1.8 mg | 7.8% | 2.4% | 1277 ga |
Vitamini B4, choline | 67.5 mg | 500 mg | 13.5% | 4.1% | 741 ga |
Vitamini B5, pantothenic | 0.743 mg | 5 mg | 14.9% | 4.5% | 673 ga |
Vitamini B6, pyridoxine | 1.654 mg | 2 mg | 82.7% | 25% | 121 ga |
Vitamini B9, folate | Makilogalamu 47 | Makilogalamu 400 | 11.8% | 3.6% | 851 ga |
Vitamini C, ascorbic | 1.2 mg | 90 mg | 1.3% | 0.4% | 7500 ga |
Vitamini E, alpha tocopherol, TE | 0.67 mg | 15 mg | 4.5% | 1.4% | 2239 ga |
Vitamini K, phylloquinone | Makilogalamu 0.4 | Makilogalamu 120 | 0.3% | 0.1% | 30000 ga |
Vitamini PP, NO | 0.796 mg | 20 mg | 4% | 1.2% | 2513 ga |
betaine | 6.1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 1193 mg | 2500 mg | 47.7% | 14.4% | 210 ga |
Calcium, CA | 79 mg | 1000 mg | 7.9% | 2.4% | 1266 ga |
Mankhwala a magnesium, mg | 77 mg | 400 mg | 19.3% | 5.8% | 519 ga |
Sodium, Na | 60 mg | 1300 mg | 4.6% | 1.4% | 2167 ga |
Sulufule, S | 165.5 mg | 1000 mg | 16.6% | 5% | 604 ga |
Phosphorus, P. | 414 mg | 800 mg | 51.8% | 15.6% | 193 ga |
Tsatani Zinthu | |||||
Iron, Faith | 5.65 mg | 18 mg | 31.4% | 9.5% | 319 ga |
Manganese, Mn | 0.979 mg | 2 mg | 49% | 14.8% | 204 ga |
Mkuwa, Cu | Makilogalamu 533 | Makilogalamu 1000 | 53.3% | 16.1% | 188 ga |
Selenium, Ngati | Makilogalamu 23.9 | Makilogalamu 55 | 43.5% | 13.1% | 230 ga |
Nthaka, Zn | 2.99 mg | 12 mg | 24.9% | 7.5% | 401 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 2.43 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.07 ga | ~ | |||
sucrose | 2.05 ga | ~ | |||
fructose | 0.31 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 3.365 ga | ~ | |||
valine | 0.667 ga | ~ | |||
Mbiri * | 0.263 ga | ~ | |||
Isoleucine | 0.414 ga | ~ | |||
nyalugwe | 0.728 ga | ~ | |||
lysine | 0.768 ga | ~ | |||
methionine | 0.111 ga | ~ | |||
threonine | 0.374 ga | ~ | |||
tryptophan | 0.121 ga | ~ | |||
chithuvj | 0.525 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.485 ga | ~ | |||
Aspartic asidi | 1.89 ga | ~ | |||
glycine | 0.525 ga | ~ | |||
Asidi a Glutamic | 3.658 ga | ~ | |||
Mapuloteni | 1.354 ga | ~ | |||
serine | 0.505 ga | ~ | |||
tyrosin | 0.445 ga | ~ | |||
Cysteine | 0.253 ga | ~ | |||
sterols | |||||
Ma Phytosterols | 8 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.249 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.015 ga | ~ | |||
16: 0 Palmitic | 0.101 ga | ~ | |||
18: 0 Stearin | 0.105 ga | ~ | |||
22: 0 | 0.028 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.115 ga | Mphindi 16.8 г | 0.7% | 0.2% | |
18:1 Olein (omega-9) | 0.106 ga | ~ | |||
18:1 mz | 0.106 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.009 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.178 ga | kuchokera 11.2 mpaka 20.6 | 1.6% | 0.5% | |
18: 2 Linoleic | 0.143 ga | ~ | |||
18: 3 Wachisoni | 0.012 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.012 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.022 ga | ~ | |||
Omega-3 mafuta acids | 0.012 ga | kuchokera 0.9 mpaka 3.7 | 1.3% | 0.4% | |
Omega-6 mafuta acids | 0.165 ga | kuchokera 4.7 mpaka 16.8 | 3.5% | 1.1% |
Mphamvu ndi 331 kcal.
- supuni = 8.4 g (27.8 kCal)
- tsp = 2.8 g (9.3 kCal)
Ufa adyo mavitamini ndi michere yambiri monga: vitamini B1 - 29%, choline - 13,5%, vitamini B5 - 14,9%, vitamini B6 - 82,7%, vitamini B9 - 11,8%, potaziyamu - 47,7 %, magnesium - 19,3%, phosphorus - 51,8%, chitsulo - 31,4%, manganese - 49%, mkuwa - 53,3%, selenium - 43,5%, zinc - 24,9%
- 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.
- 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- 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 331 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe Garlic imathandizira, ufa, zopatsa mphamvu, michere, zinthu zofunikira Garlic, ufa