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 103 | Tsamba 1684 | 6.1% | 5.9% | 1635 ga |
| Mapuloteni | 4.71 ga | 76 ga | 6.2% | 6% | 1614 ga |
| mafuta | 2.75 ga | 56 ga | 4.9% | 4.8% | 2036 ga |
| Zakudya | 8.62 ga | 219 ga | 3.9% | 3.8% | 2541 ga |
| CHIKWANGWANI chamagulu | 10.6 ga | 20 ga | 53% | 51.5% | 189 ga |
| Water | 70.78 ga | 2273 ga | 3.1% | 3% | 3211 ga |
| ash | 2.54 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 180 | Makilogalamu 900 | 20% | 19.4% | 500 ga |
| Vitamini B1, thiamine | 0.033 mg | 1.5 mg | 2.2% | 2.1% | 4545 ga |
| Vitamini B2, riboflavin | 0.137 mg | 1.8 mg | 7.6% | 7.4% | 1314 ga |
| Vitamini B5, pantothenic | 1.356 mg | 5 mg | 27.1% | 26.3% | 369 ga |
| Vitamini B6, pyridoxine | 0.632 mg | 2 mg | 31.6% | 30.7% | 316 ga |
| Vitamini B9, folate | Makilogalamu 112 | Makilogalamu 400 | 28% | 27.2% | 357 ga |
| Vitamini C, ascorbic | 2.2 mg | 90 mg | 2.4% | 2.3% | 4091 ga |
| Vitamini PP, NO | 4.674 mg | 20 mg | 23.4% | 22.7% | 428 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 494 mg | 2500 mg | 19.8% | 19.2% | 506 ga |
| Calcium, CA | 429 mg | 1000 mg | 42.9% | 41.7% | 233 ga |
| Mankhwala a magnesium, mg | 156 mg | 400 mg | 39% | 37.9% | 256 ga |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 2.5% | 3824 ga |
| Sulufule, S | 47.1 mg | 1000 mg | 4.7% | 4.6% | 2123 ga |
| Phosphorus, P. | 108 mg | 800 mg | 13.5% | 13.1% | 741 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.4 mg | 18 mg | 13.3% | 12.9% | 750 ga |
| Manganese, Mn | 6.704 mg | 2 mg | 335.2% | 325.4% | 30 ga |
| Mkuwa, Cu | Makilogalamu 320 | Makilogalamu 1000 | 32% | 31.1% | 313 ga |
| Selenium, Ngati | Makilogalamu 0.9 | Makilogalamu 55 | 1.6% | 1.6% | 6111 ga |
| Nthaka, Zn | 2.66 mg | 12 mg | 22.2% | 21.6% | 451 ga |
Mphamvu ndi 103 kcal.
- chikho, chodulidwa = 23 g (23.7 kCal)
- chomera = 22 g (22.7 kCal)
Ivan-tiyi yopapatiza, masamba, yaiwisi mavitamini ndi mchere wambiri monga: vitamini A - 20%, vitamini B5 - 27,1%, vitamini B6 - 31,6%, vitamini B9 - 28%, vitamini PP - 23,4%, potaziyamu - 19,8%. calcium - 42,9%, magnesium - 39%, phosphorous - 13,5%, chitsulo - 13,3%, manganese - 335,2%, mkuwa - 32%, zinki - 22,2%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- 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.
- 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 okhutira 103 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Ivan yopapatiza-leva tiyi, masamba, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Ivan yopapatiza-leaf tiyi, masamba, yaiwisi