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 149 | Tsamba 1684 | 8.8% | 5.9% | 1130 ga |
Mapuloteni | 6.36 ga | 76 ga | 8.4% | 5.6% | 1195 ga |
mafuta | 0.5 ga | 56 ga | 0.9% | 0.6% | 11200 ga |
Zakudya | 30.96 ga | 219 ga | 14.1% | 9.5% | 707 ga |
CHIKWANGWANI chamagulu | 2.1 ga | 20 ga | 10.5% | 7% | 952 ga |
Water | 58.58 ga | 2273 ga | 2.6% | 1.7% | 3880 ga |
ash | 1.5 ga | ~ | |||
mavitamini | |||||
beta carotenes | 0.005 mg | 5 mg | 0.1% | 0.1% | 100000 ga |
Lutein + Zeaxanthin | Makilogalamu 16 | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 8.9% | 750 ga |
Vitamini B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 4.1% | 1636 ga |
Vitamini B4, choline | 23.2 mg | 500 mg | 4.6% | 3.1% | 2155 ga |
Vitamini B5, pantothenic | 0.596 mg | 5 mg | 11.9% | 8% | 839 ga |
Vitamini B6, pyridoxine | 1.235 mg | 2 mg | 61.8% | 41.5% | 162 ga |
Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.5% | 13333 ga |
Vitamini C, ascorbic | 31.2 mg | 90 mg | 34.7% | 23.3% | 288 ga |
Vitamini E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5% | 0.3% | 18750 ga |
Vitamini K, phylloquinone | Makilogalamu 1.7 | Makilogalamu 120 | 1.4% | 0.9% | 7059 ga |
Vitamini PP, NO | 0.7 mg | 20 mg | 3.5% | 2.3% | 2857 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 401 mg | 2500 mg | 16% | 10.7% | 623 ga |
Calcium, CA | 181 mg | 1000 mg | 18.1% | 12.1% | 552 ga |
Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 4.2% | 1600 ga |
Sodium, Na | 17 mg | 1300 mg | 1.3% | 0.9% | 7647 ga |
Sulufule, S | 63.6 mg | 1000 mg | 6.4% | 4.3% | 1572 ga |
Phosphorus, P. | 153 mg | 800 mg | 19.1% | 12.8% | 523 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.7 mg | 18 mg | 9.4% | 6.3% | 1059 ga |
Manganese, Mn | 1.672 mg | 2 mg | 83.6% | 56.1% | 120 ga |
Mkuwa, Cu | Makilogalamu 299 | Makilogalamu 1000 | 29.9% | 20.1% | 334 ga |
Selenium, Ngati | Makilogalamu 14.2 | Makilogalamu 55 | 25.8% | 17.3% | 387 ga |
Nthaka, Zn | 1.16 mg | 12 mg | 9.7% | 6.5% | 1034 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.634 ga | ~ | |||
valine | 0.291 ga | ~ | |||
Mbiri * | 0.113 ga | ~ | |||
Isoleucine | 0.217 ga | ~ | |||
nyalugwe | 0.308 ga | ~ | |||
lysine | 0.273 ga | ~ | |||
methionine | 0.076 ga | ~ | |||
threonine | 0.157 ga | ~ | |||
tryptophan | 0.066 ga | ~ | |||
chithuvj | 0.183 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.132 ga | ~ | |||
Aspartic asidi | 0.489 ga | ~ | |||
glycine | 0.2 ga | ~ | |||
Asidi a Glutamic | 0.805 ga | ~ | |||
Mapuloteni | 0.1 ga | ~ | |||
serine | 0.19 ga | ~ | |||
tyrosin | 0.081 ga | ~ | |||
Cysteine | 0.065 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.089 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.002 ga | ~ | |||
16: 0 Palmitic | 0.087 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.011 ga | Mphindi 16.8 г | 0.1% | 0.1% | |
18:1 Olein (omega-9) | 0.011 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.249 ga | kuchokera 11.2 mpaka 20.6 | 2.2% | 1.5% | |
18: 2 Linoleic | 0.229 ga | ~ | |||
18: 3 Wachisoni | 0.02 ga | ~ | |||
Omega-3 mafuta acids | 0.02 ga | kuchokera 0.9 mpaka 3.7 | 2.2% | 1.5% | |
Omega-6 mafuta acids | 0.229 ga | kuchokera 4.7 mpaka 16.8 | 4.9% | 3.3% |
Mphamvu ndi 149 kcal.
- chikho = 136 g (202.6 kCal)
- tsp = 2.8 g (4.2 kCal)
- clove = 3 g (4.5 kcal)
- 3 cloves = 9 g (13.4 kcal)
Garlic, yaiwisi mavitamini ndi mchere wambiri monga: vitamini B1 - 13,3%, vitamini B5 - 11,9%, vitamini B6 - 61,8%, vitamini C - 34,7%, potaziyamu - 16%, calcium - 18,1 %, phosphorous - 19,1%, manganese - 83,6%, mkuwa - 29,9%, selenium - 25,8%
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo 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.
- 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.
Tags: calorie zili 149 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, mmene Garlic zothandiza, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Garlic, yaiwisi