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 172 | Tsamba 1684 | 10.2% | 5.9% | 979 ga |
| Mapuloteni | 22.3 ga | 76 ga | 29.3% | 17% | 341 ga |
| mafuta | 8.3 ga | 56 ga | 14.8% | 8.6% | 675 ga |
| Zakudya | 0.3 ga | 219 ga | 0.1% | 0.1% | 73000 ga |
| Water | 65.1 ga | 2273 ga | 2.9% | 1.7% | 3492 ga |
| ash | 4 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.73 mg | 1.5 mg | 48.7% | 28.3% | 205 ga |
| Vitamini B2, riboflavin | 0.31 mg | 1.8 mg | 17.2% | 10% | 581 ga |
| Vitamini B4, choline | 87.2 mg | 500 mg | 17.4% | 10.1% | 573 ga |
| Vitamini B6, pyridoxine | 0.33 mg | 2 mg | 16.5% | 9.6% | 606 ga |
| Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.5% | 13333 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.69 | Makilogalamu 3 | 23% | 13.4% | 435 ga |
| Vitamini D, calciferol | Makilogalamu 0.8 | Makilogalamu 10 | 8% | 4.7% | 1250 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 0.8 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.28 mg | 15 mg | 1.9% | 1.1% | 5357 ga |
| Vitamini PP, NO | 5.74 mg | 20 mg | 28.7% | 16.7% | 348 ga |
| betaine | 5.9 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 386 mg | 2500 mg | 15.4% | 9% | 648 ga |
| Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.5% | 12500 ga |
| Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 3.1% | 1905 ga |
| Sodium, Na | 969 mg | 1300 mg | 74.5% | 43.3% | 134 ga |
| Sulufule, S | 223 mg | 1000 mg | 22.3% | 13% | 448 ga |
| Phosphorus, P. | 265 mg | 800 mg | 33.1% | 19.2% | 302 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.37 mg | 18 mg | 7.6% | 4.4% | 1314 ga |
| Mkuwa, Cu | Makilogalamu 132 | Makilogalamu 1000 | 13.2% | 7.7% | 758 ga |
| Selenium, Ngati | Makilogalamu 19.5 | Makilogalamu 55 | 35.5% | 20.6% | 282 ga |
| Nthaka, Zn | 2.55 mg | 12 mg | 21.3% | 12.4% | 471 ga |
| sterols | |||||
| Cholesterol | 58 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 2.781 ga | maulendo 18.7 г | |||
| 10: 0 Kapuli | 0.032 ga | ~ | |||
| 12: 0 Zolemba | 0.025 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.138 ga | ~ | |||
| 16: 0 Palmitic | 1.693 ga | ~ | |||
| 18: 0 Stearin | 0.9 ga | ~ | |||
| Monounsaturated mafuta zidulo | 4.002 ga | Mphindi 16.8 г | 23.8% | 13.8% | |
| 16: 1 Palmitoleic | 0.384 ga | ~ | |||
| 18:1 Olein (omega-9) | 3.618 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 1.013 ga | kuchokera 11.2 mpaka 20.6 | 9% | 5.2% | |
| 18: 2 Linoleic | 0.868 ga | ~ | |||
| 18: 3 Wachisoni | 0.145 ga | ~ | |||
| Omega-3 mafuta acids | 0.145 ga | kuchokera 0.9 mpaka 3.7 | 16.1% | 9.4% | |
| Omega-6 mafuta acids | 0.868 ga | kuchokera 4.7 mpaka 16.8 | 18.5% | 10.8% |
Mphamvu ndi 172 kcal.
- oz, wopanda pake = 28.35 g (48.8 kCal)
- kiyubiki inchi, yopanda phindu = 17 g (29.2 kCal)
Mopepuka mchere ham, yophika mavitamini ndi michere yambiri monga: vitamini B1 - 48,7%, vitamini B2 - 17,2%, choline - 17,4%, vitamini B6 - 16,5%, vitamini B12 - 23%, vitamini PP - 28,7%, potaziyamu - 15,4%, phosphorous - 33,1%, mkuwa - 13,2%, selenium - 35,5%, zinc - 21,3%
- 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 B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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.
- 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.
- 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 wokhutira 172 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi zothandiza Mopepuka mchere ham, yophika, zopatsa mphamvu, zakudya, zothandiza katundu Mopepuka mchere ham, yophika