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 239.7 | Tsamba 1684 | 14.2% | 5.9% | 703 ga |
Mapuloteni | 27 ga | 76 ga | 35.5% | 14.8% | 281 ga |
mafuta | 13.8 ga | 56 ga | 24.6% | 10.3% | 406 ga |
Zakudya | 1.9 ga | 219 ga | 0.9% | 0.4% | 11526 ga |
zidulo zamagulu | 46 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.5 ga | 20 ga | 7.5% | 3.1% | 1333 ga |
Water | 157.1 ga | 2273 ga | 6.9% | 2.9% | 1447 ga |
ash | 2.3 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 500 | Makilogalamu 900 | 55.6% | 23.2% | 180 ga |
Retinol | 0.5 mg | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 5.5% | 750 ga |
Vitamini B2, riboflavin | 1.1 mg | 1.8 mg | 61.1% | 25.5% | 164 ga |
Vitamini B4, choline | 196.2 mg | 500 mg | 39.2% | 16.4% | 255 ga |
Vitamini B5, pantothenic | 2.7 mg | 5 mg | 54% | 22.5% | 185 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 6.3% | 667 ga |
Vitamini B9, folate | Makilogalamu 75.5 | Makilogalamu 400 | 18.9% | 7.9% | 530 ga |
Vitamini B12, cobalamin | Makilogalamu 20.8 | Makilogalamu 3 | 693.3% | 289.2% | 14 ga |
Vitamini C, ascorbic | 5.8 mg | 90 mg | 6.4% | 2.7% | 1552 ga |
Vitamini E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 7% | 600 ga |
Vitamini H, biotin | Makilogalamu 32.1 | Makilogalamu 50 | 64.2% | 26.8% | 156 ga |
Vitamini PP, NO | 10.882 mg | 20 mg | 54.4% | 22.7% | 184 ga |
niacin | 6.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 349.4 mg | 2500 mg | 14% | 5.8% | 716 ga |
Calcium, CA | 21.8 mg | 1000 mg | 2.2% | 0.9% | 4587 ga |
Pakachitsulo, Si | 0.05 mg | 30 mg | 0.2% | 0.1% | 60000 ga |
Mankhwala a magnesium, mg | 24.5 mg | 400 mg | 6.1% | 2.5% | 1633 ga |
Sodium, Na | 105 mg | 1300 mg | 8.1% | 3.4% | 1238 ga |
Sulufule, S | 85.6 mg | 1000 mg | 8.6% | 3.6% | 1168 ga |
Phosphorus, P. | 330.1 mg | 800 mg | 41.3% | 17.2% | 242 ga |
Mankhwala, Cl | 743.1 mg | 2300 mg | 32.3% | 13.5% | 310 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 58.5 | ~ | |||
Wopanga, B. | Makilogalamu 23.5 | ~ | |||
Vanadium, V | Makilogalamu 1.1 | ~ | |||
Iron, Faith | 14.6 mg | 18 mg | 81.1% | 33.8% | 123 ga |
Ayodini, ine | Makilogalamu 10 | Makilogalamu 150 | 6.7% | 2.8% | 1500 ga |
Cobalt, Co. | Makilogalamu 8.3 | Makilogalamu 10 | 83% | 34.6% | 120 ga |
Manganese, Mn | 0.1499 mg | 2 mg | 7.5% | 3.1% | 1334 ga |
Mkuwa, Cu | Makilogalamu 1303 | Makilogalamu 1000 | 130.3% | 54.4% | 77 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 40.8 | Makilogalamu 70 | 58.3% | 24.3% | 172 ga |
Nickel, ndi | Makilogalamu 20.2 | ~ | |||
Kutsogolera, Sn | Makilogalamu 3.2 | ~ | |||
Rubidium, Rb | Makilogalamu 54.8 | ~ | |||
Selenium, Ngati | Makilogalamu 0.07 | Makilogalamu 55 | 0.1% | 78571 ga | |
Titan, inu | Makilogalamu 0.1 | ~ | |||
Zamadzimadzi, F | Makilogalamu 88.6 | Makilogalamu 4000 | 2.2% | 0.9% | 4515 ga |
Chrome, Kr | Makilogalamu 17.5 | Makilogalamu 50 | 35% | 14.6% | 286 ga |
Nthaka, Zn | 2.213 mg | 12 mg | 18.4% | 7.7% | 542 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.8 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1 ga | maulendo 100 г |
Mphamvu ndi 239,7 kcal.
Kuyika chiwindi mavitamini ndi mchere wambiri monga: vitamini A - 55,6%, vitamini B1 - 13,3%, vitamini B2 - 61,1%, choline - 39,2%, vitamini B5 - 54%, vitamini B6 - 15%. vitamini B9 - 18,9%, vitamini B12 - 693,3%, vitamini E - 16,7%, vitamini H - 64,2%, vitamini PP - 54,4%, potaziyamu - 14%, phosphorous - 41,3; 32,3, 81,1%, chlorine - 83%, chitsulo - 130,3%, cobalt - 58,3%, mkuwa - 35%, molybdenum - 18,4%, chromium - XNUMX%, zinki - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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 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 E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- Vitamini H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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: calorie zili 239,7 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi phindu la chiwindi mince, zopatsa mphamvu, zakudya, zothandiza katundu chiwindi mince