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 32 | Tsamba 1684 | 1.9% | 5.9% | 5263 ga |
| Mapuloteni | 1.83 ga | 76 ga | 2.4% | 7.5% | 4153 ga |
| mafuta | 0.19 ga | 56 ga | 0.3% | 0.9% | 29474 ga |
| Zakudya | 4.74 ga | 219 ga | 2.2% | 6.9% | 4620 ga |
| CHIKWANGWANI chamagulu | 2.6 ga | 20 ga | 13% | 40.6% | 769 ga |
| Water | 89.83 ga | 2273 ga | 4% | 12.5% | 2530 ga |
| ash | 0.81 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 50 | Makilogalamu 900 | 5.6% | 17.5% | 1800 ga |
| beta carotenes | 0.598 mg | 5 mg | 12% | 37.5% | 836 ga |
| Lutein + Zeaxanthin | Makilogalamu 1137 | ~ | |||
| Vitamini B1, thiamine | 0.055 mg | 1.5 mg | 3.7% | 11.6% | 2727 ga |
| Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 13.8% | 2250 ga |
| Vitamini B4, choline | 5.7 mg | 500 mg | 1.1% | 3.4% | 8772 ga |
| Vitamini B5, pantothenic | 0.075 mg | 5 mg | 1.5% | 4.7% | 6667 ga |
| Vitamini B6, pyridoxine | 0.061 mg | 2 mg | 3.1% | 9.7% | 3279 ga |
| Vitamini B9, folate | Makilogalamu 64 | Makilogalamu 400 | 16% | 50% | 625 ga |
| Vitamini C, ascorbic | 18.8 mg | 90 mg | 20.9% | 65.3% | 479 ga |
| Vitamini E, alpha tocopherol, TE | 0.55 mg | 15 mg | 3.7% | 11.6% | 2727 ga |
| Vitamini K, phylloquinone | Makilogalamu 207 | Makilogalamu 120 | 172.5% | 539.1% | 58 ga |
| Vitamini PP, NO | 0.525 mg | 20 mg | 2.6% | 8.1% | 3810 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 276 mg | 2500 mg | 11% | 34.4% | 906 ga |
| Calcium, CA | 72 mg | 1000 mg | 7.2% | 22.5% | 1389 ga |
| Mankhwala a magnesium, mg | 20 mg | 400 mg | 5% | 15.6% | 2000 ga |
| Sodium, Na | 16 mg | 1300 mg | 1.2% | 3.8% | 8125 ga |
| Sulufule, S | 18.3 mg | 1000 mg | 1.8% | 5.6% | 5464 ga |
| Phosphorus, P. | 37 mg | 800 mg | 4.6% | 14.4% | 2162 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.48 mg | 18 mg | 8.2% | 25.6% | 1216 ga |
| Manganese, Mn | 0.16 mg | 2 mg | 8% | 25% | 1250 ga |
| Mkuwa, Cu | Makilogalamu 83 | Makilogalamu 1000 | 8.3% | 25.9% | 1205 ga |
| Selenium, Ngati | Makilogalamu 0.6 | Makilogalamu 55 | 1.1% | 3.4% | 9167 ga |
| Nthaka, Zn | 0.39 mg | 12 mg | 3.3% | 10.3% | 3077 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 2.33 ga | maulendo 100 г | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.132 ga | ~ | |||
| valine | 0.081 ga | ~ | |||
| Mbiri * | 0.032 ga | ~ | |||
| Isoleucine | 0.077 ga | ~ | |||
| nyalugwe | 0.109 ga | ~ | |||
| lysine | 0.091 ga | ~ | |||
| methionine | 0.02 ga | ~ | |||
| threonine | 0.072 ga | ~ | |||
| tryptophan | 0.02 ga | ~ | |||
| chithuvj | 0.059 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.082 ga | ~ | |||
| Aspartic asidi | 0.169 ga | ~ | |||
| glycine | 0.091 ga | ~ | |||
| Asidi a Glutamic | 0.378 ga | ~ | |||
| Mapuloteni | 0.121 ga | ~ | |||
| serine | 0.082 ga | ~ | |||
| tyrosin | 0.053 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.032 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.001 ga | ~ | |||
| 16: 0 Palmitic | 0.028 ga | ~ | |||
| 18: 0 Stearin | 0.003 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.027 ga | Mphindi 16.8 г | 0.2% | 0.6% | |
| 18:1 Olein (omega-9) | 0.027 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.074 ga | kuchokera 11.2 mpaka 20.6 | 0.7% | 2.2% | |
| 18: 2 Linoleic | 0.07 ga | ~ | |||
| 18: 3 Wachisoni | 0.004 ga | ~ | |||
| Omega-3 mafuta acids | 0.004 ga | kuchokera 0.9 mpaka 3.7 | 0.4% | 1.3% | |
| Omega-6 mafuta acids | 0.07 ga | kuchokera 4.7 mpaka 16.8 | 1.5% | 4.7% |
Mphamvu ndi 32 kcal.
- chachikulu = 25 gr (8 kcal)
- chikho, chodulidwa = 100 g (32 kCal)
- tbsp odulidwa = 6 g (1.9 kCal)
- sing'anga (4-1 / 8 ″ kutalika) = 15 g (4.8 kCal)
- yaying'ono (3 ″ yaitali) = 5 g (1.6 kCal)
Anyezi obiriwira kuchokera ku mbewu (kuphatikiza masamba ndi mababu achichepere) mavitamini ndi michere yambiri monga: beta-carotene - 12%, vitamini B9 - 16%, vitamini C - 20,9%, vitamini K - 172,5%, potaziyamu - 11%
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
Tags: kalori okhutira 32 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Green anyezi ku mbewu (kuphatikizapo amadyera ndi achinyamata mababu), zopatsa mphamvu, zakudya, zothandiza katundu Green anyezi ku mbewu (kuphatikizapo masamba ndi mababu achinyamata)