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 169 | Tsamba 1684 | 10% | 5.9% | 996 ga |
| Mapuloteni | 1.07 ga | 76 ga | 1.4% | 0.8% | 7103 ga |
| mafuta | 1.47 ga | 56 ga | 2.6% | 1.5% | 3810 ga |
| Zakudya | 37.23 ga | 219 ga | 17% | 10.1% | 588 ga |
| CHIKWANGWANI chamagulu | 1.2 ga | 20 ga | 6% | 3.6% | 1667 ga |
| Water | 56.17 ga | 2273 ga | 2.5% | 1.5% | 4047 ga |
| ash | 2.86 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 5 | Makilogalamu 900 | 0.6% | 0.4% | 18000 ga |
| Retinol | 0.004 mg | ~ | |||
| beta carotenes | 0.002 mg | 5 mg | 250000 ga | ||
| Lutein + Zeaxanthin | Makilogalamu 15 | ~ | |||
| Vitamini B1, thiamine | 0.043 mg | 1.5 mg | 2.9% | 1.7% | 3488 ga |
| Vitamini B2, riboflavin | 0.021 mg | 1.8 mg | 1.2% | 0.7% | 8571 ga |
| Vitamini B4, choline | 5.5 mg | 500 mg | 1.1% | 0.7% | 9091 ga |
| Vitamini B5, pantothenic | 0.074 mg | 5 mg | 1.5% | 0.9% | 6757 ga |
| Vitamini B6, pyridoxine | 0.053 mg | 2 mg | 2.7% | 1.6% | 3774 ga |
| Vitamini B9, folate | Makilogalamu 9 | Makilogalamu 400 | 2.3% | 1.4% | 4444 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.02 | Makilogalamu 3 | 0.7% | 0.4% | 15000 ga |
| Vitamini C, ascorbic | 2.1 mg | 90 mg | 2.3% | 1.4% | 4286 ga |
| Vitamini E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3% | 3.1% | 1875 ga |
| Vitamini E Wowonjezera | 0.65 mg | ~ | |||
| Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.2% | 40000 ga |
| Vitamini PP, NO | 0.151 mg | 20 mg | 0.8% | 0.5% | 13245 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 69 mg | 2500 mg | 2.8% | 1.7% | 3623 ga |
| Calcium, CA | 24 mg | 1000 mg | 2.4% | 1.4% | 4167 ga |
| Mankhwala a magnesium, mg | 13 mg | 400 mg | 3.3% | 2% | 3077 ga |
| Sodium, Na | 1004 mg | 1300 mg | 77.2% | 45.7% | 129 ga |
| Sulufule, S | 10.7 mg | 1000 mg | 1.1% | 0.7% | 9346 ga |
| Phosphorus, P. | 37 mg | 800 mg | 4.6% | 2.7% | 2162 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.36 mg | 18 mg | 2% | 1.2% | 5000 ga |
| Manganese, Mn | 0.115 mg | 2 mg | 5.8% | 3.4% | 1739 ga |
| Mkuwa, Cu | Makilogalamu 40 | Makilogalamu 1000 | 4% | 2.4% | 2500 ga |
| Selenium, Ngati | Makilogalamu 6.2 | Makilogalamu 55 | 11.3% | 6.7% | 887 ga |
| Nthaka, Zn | 0.29 mg | 12 mg | 2.4% | 1.4% | 4138 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 17.75 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 1 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.349 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.017 ga | ~ | |||
| 6: 0 nayiloni | 0.01 ga | ~ | |||
| 8: 0 Wopanga | 0.005 ga | ~ | |||
| 10: 0 Kapuli | 0.011 ga | ~ | |||
| 12: 0 Zolemba | 0.013 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.045 ga | ~ | |||
| 16: 0 Palmitic | 0.157 ga | ~ | |||
| 18: 0 Stearin | 0.068 ga | ~ | |||
| 20:0 Chiarachinic | 0.008 ga | ~ | |||
| 22: 0 | 0.004 ga | ~ | |||
| 24:0 Lignoceric | 0.003 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.708 ga | Mphindi 16.8 г | 4.2% | 2.5% | |
| 14:1 Miristoleic | 0.004 ga | ~ | |||
| 16: 1 Palmitoleic | 0.009 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.336 ga | ~ | |||
| 20: 1 Chidole (9) | 0.103 ga | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.239 ga | ~ | |||
| 24: 1 Nervonic, cis (Omega-9) | 0.016 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.287 ga | kuchokera 11.2 mpaka 20.6 | 2.6% | 1.5% | |
| 18: 2 Linoleic | 0.174 ga | ~ | |||
| 18: 3 Wachisoni | 0.1 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.006 ga | ~ | |||
| 20:4 Arachidonic | 0.001 ga | ~ | |||
| Omega-3 mafuta acids | 0.1 ga | kuchokera 0.9 mpaka 3.7 | 11.1% | 6.6% | |
| Omega-6 mafuta acids | 0.181 ga | kuchokera 4.7 mpaka 16.8 | 3.9% | 2.3% |
Mphamvu ndi 169 kcal.
Msuzi wa mpiru wopanda mafuta ochepa mavitamini ndi michere yambiri monga: selenium - 11,3%
- 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.
Tags: kalori okhutira 169 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Low-mafuta uchi-mpiru msuzi, zopatsa mphamvu, zakudya, zothandiza katundu Low-mafuta uchi mpiru msuzi