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 332 | Tsamba 1684 | 19.7% | 5.9% | 507 ga |
Mapuloteni | 15.41 ga | 76 ga | 20.3% | 6.1% | 493 ga |
mafuta | 1.97 ga | 56 ga | 3.5% | 1.1% | 2843 ga |
Zakudya | 64.47 ga | 219 ga | 29.4% | 8.9% | 340 ga |
Water | 14.16 ga | 2273 ga | 0.6% | 0.2% | 16052 ga |
ash | 3.99 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 3 | Makilogalamu 900 | 0.3% | 0.1% | 30000 ga |
Vitamini B1, thiamine | 0.64 mg | 1.5 mg | 42.7% | 12.9% | 234 ga |
Vitamini B2, riboflavin | 0.15 mg | 1.8 mg | 8.3% | 2.5% | 1200 ga |
Vitamini B5, pantothenic | 0.851 mg | 5 mg | 17% | 5.1% | 588 ga |
Vitamini B6, pyridoxine | 0.629 mg | 2 mg | 31.5% | 9.5% | 318 ga |
Vitamini B9, folate | Makilogalamu 104 | Makilogalamu 400 | 26% | 7.8% | 385 ga |
Vitamini PP, NO | 1.6 mg | 20 mg | 8% | 2.4% | 1250 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1368 mg | 2500 mg | 54.7% | 16.5% | 183 ga |
Calcium, CA | 163 mg | 1000 mg | 16.3% | 4.9% | 613 ga |
Mankhwala a magnesium, mg | 210 mg | 400 mg | 52.5% | 15.8% | 190 ga |
Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.1% | 26000 ga |
Sulufule, S | 154.1 mg | 1000 mg | 15.4% | 4.6% | 649 ga |
Phosphorus, P. | 626 mg | 800 mg | 78.3% | 23.6% | 128 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.53 mg | 18 mg | 19.6% | 5.9% | 510 ga |
Manganese, Mn | 2.318 mg | 2 mg | 115.9% | 34.9% | 86 ga |
Mkuwa, Cu | Makilogalamu 350 | Makilogalamu 1000 | 35% | 10.5% | 286 ga |
Nthaka, Zn | 1.05 mg | 12 mg | 8.8% | 2.7% | 1143 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.262 ga | ~ | |||
valine | 0.991 ga | ~ | |||
Mbiri * | 0.43 ga | ~ | |||
Isoleucine | 0.765 ga | ~ | |||
nyalugwe | 1.215 ga | ~ | |||
lysine | 0.985 ga | ~ | |||
methionine | 0.267 ga | ~ | |||
threonine | 0.747 ga | ~ | |||
tryptophan | 0.221 ga | ~ | |||
chithuvj | 0.767 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.892 ga | ~ | |||
Aspartic asidi | 1.884 ga | ~ | |||
glycine | 0.826 ga | ~ | |||
Asidi a Glutamic | 3.57 ga | ~ | |||
Mapuloteni | 1.285 ga | ~ | |||
serine | 0.939 ga | ~ | |||
tyrosin | 0.375 ga | ~ | |||
Cysteine | 0.201 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.33 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.004 ga | ~ | |||
16: 0 Palmitic | 0.288 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.388 ga | Mphindi 16.8 г | 2.3% | 0.7% | |
18:1 Olein (omega-9) | 0.23 ga | ~ | |||
20: 1 Chidole (9) | 0.043 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.115 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.166 ga | kuchokera 11.2 mpaka 20.6 | 10.4% | 3.1% | |
18: 2 Linoleic | 1.064 ga | ~ | |||
18: 3 Wachisoni | 0.102 ga | ~ | |||
Omega-3 mafuta acids | 0.102 ga | kuchokera 0.9 mpaka 3.7 | 11.3% | 3.4% | |
Omega-6 mafuta acids | 1.064 ga | kuchokera 4.7 mpaka 16.8 | 22.6% | 6.8% |
Mphamvu ndi 332 kcal.
- chikho = 32 g (106.2 kCal)
- oz (42 mbewu zapakatikati) = 28.35 g (94.1 kCal)
Mbeu zamaluwa, zouma mavitamini ndi michere yambiri monga: vitamini B1 - 42,7%, vitamini B5 - 17%, vitamini B6 - 31,5%, vitamini B9 - 26%, potaziyamu - 54,7%, calcium - 16,3%, magnesium - 52,5%, phosphorus - 78,3%, chitsulo - 19,6%, manganese - 115,9%, mkuwa - 35%
- 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 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.
- 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.
Tags: kalori 332 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ntchito yambewu ya lotus, youma, ma calories, michere, zothandiza za mbewu za lotus, zouma