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 82 | Tsamba 1684 | 4.9% | 6% | 2054 ga |
| Mapuloteni | 1.73 ga | 76 ga | 2.3% | 2.8% | 4393 ga |
| mafuta | 0.08 ga | 56 ga | 0.1% | 0.1% | 70000 ga |
| Zakudya | 19.99 ga | 219 ga | 9.1% | 11.1% | 1096 ga |
| Water | 77.14 ga | 2273 ga | 3.4% | 4.1% | 2947 ga |
| ash | 1.06 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.086 mg | 1.5 mg | 5.7% | 7% | 1744 ga |
| Vitamini B2, riboflavin | 0.014 mg | 1.8 mg | 0.8% | 1% | 12857 ga |
| Vitamini B5, pantothenic | 0.48 mg | 5 mg | 9.6% | 11.7% | 1042 ga |
| Vitamini B6, pyridoxine | 0.209 mg | 2 mg | 10.5% | 12.8% | 957 ga |
| Vitamini B9, folate | Makilogalamu 12 | Makilogalamu 400 | 3% | 3.7% | 3333 ga |
| Vitamini PP, NO | 0.13 mg | 20 mg | 0.7% | 0.9% | 15385 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 495 mg | 2500 mg | 19.8% | 24.1% | 505 ga |
| Calcium, CA | 8 mg | 1000 mg | 0.8% | 1% | 12500 ga |
| Mankhwala a magnesium, mg | 10 mg | 400 mg | 2.5% | 3% | 4000 ga |
| Sodium, Na | 248 mg | 1300 mg | 19.1% | 23.3% | 524 ga |
| Sulufule, S | 17.3 mg | 1000 mg | 1.7% | 2.1% | 5780 ga |
| Phosphorus, P. | 40 mg | 800 mg | 5% | 6.1% | 2000 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.43 mg | 18 mg | 2.4% | 2.9% | 4186 ga |
| Manganese, Mn | 0.283 mg | 2 mg | 14.2% | 17.3% | 707 ga |
| Mkuwa, Cu | Makilogalamu 129 | Makilogalamu 1000 | 12.9% | 15.7% | 775 ga |
| Selenium, Ngati | Makilogalamu 0.9 | Makilogalamu 55 | 1.6% | 2% | 6111 ga |
| Nthaka, Zn | 0.32 mg | 12 mg | 2.7% | 3.3% | 3750 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 0.144 ga | ~ | |||
| valine | 0.07 ga | ~ | |||
| Mbiri * | 0.038 ga | ~ | |||
| Isoleucine | 0.059 ga | ~ | |||
| nyalugwe | 0.109 ga | ~ | |||
| lysine | 0.067 ga | ~ | |||
| methionine | 0.023 ga | ~ | |||
| threonine | 0.061 ga | ~ | |||
| tryptophan | 0.014 ga | ~ | |||
| chithuvj | 0.08 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.071 ga | ~ | |||
| Aspartic asidi | 0.175 ga | ~ | |||
| glycine | 0.06 ga | ~ | |||
| Asidi a Glutamic | 0.205 ga | ~ | |||
| Mapuloteni | 0.061 ga | ~ | |||
| serine | 0.092 ga | ~ | |||
| tyrosin | 0.046 ga | ~ | |||
| Cysteine | 0.021 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.018 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.015 ga | ~ | |||
| 18: 0 Stearin | 0.001 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.003 ga | Mphindi 16.8 г | |||
| 18:1 Olein (omega-9) | 0.003 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.036 ga | kuchokera 11.2 mpaka 20.6 | 0.3% | 0.4% | |
| 18: 2 Linoleic | 0.03 ga | ~ | |||
| 18: 3 Wachisoni | 0.006 ga | ~ | |||
| Omega-3 mafuta acids | 0.006 ga | kuchokera 0.9 mpaka 3.7 | 0.7% | 0.9% | |
| Omega-6 mafuta acids | 0.03 ga | kuchokera 4.7 mpaka 16.8 | 0.6% | 0.7% |
Mphamvu ndi 82 kcal.
- chikho, cubes = 145 g (118.9 kCal)
Hawaiian mountain yam, steamed, ndi mchere mavitamini ndi michere yambiri monga: potaziyamu - 19,8%, manganese - 14,2%, mkuwa - 12,9%
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
Tags: calorie okhutira 82 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi zothandiza bwanji? Hawaiian mountain yam, nthunzi, ndi mchere, zopatsa mphamvu, zakudya, zothandiza Hawaiian mountain yam, nthunzi, ndi mchere