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 43 | Tsamba 1684 | 2.6% | 6% | 3916 ga |
| Mapuloteni | 1.44 ga | 76 ga | 1.9% | 4.4% | 5278 ga |
| mafuta | 0.39 ga | 56 ga | 0.7% | 1.6% | 14359 ga |
| Zakudya | 8.1 ga | 219 ga | 3.7% | 8.6% | 2704 ga |
| CHIKWANGWANI chamagulu | 1.7 ga | 20 ga | 8.5% | 19.8% | 1176 ga |
| Water | 87.68 ga | 2273 ga | 3.9% | 9.1% | 2592 ga |
| ash | 0.69 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 0.2% | 90000 ga |
| alpha carotenes | Makilogalamu 12 | ~ | |||
| beta carotenes | 0.009 mg | 5 mg | 0.2% | 0.5% | 55556 ga |
| Lutein + Zeaxanthin | Makilogalamu 136 | ~ | |||
| Vitamini B1, thiamine | 0.029 mg | 1.5 mg | 1.9% | 4.4% | 5172 ga |
| Vitamini B2, riboflavin | 0.101 mg | 1.8 mg | 5.6% | 13% | 1782 ga |
| Vitamini B4, choline | 12.3 mg | 500 mg | 2.5% | 5.8% | 4065 ga |
| Vitamini B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 5.8% | 4000 ga |
| Vitamini B9, folate | Makilogalamu 6 | Makilogalamu 400 | 1.5% | 3.5% | 6667 ga |
| Vitamini C, ascorbic | 36.4 mg | 90 mg | 40.4% | 94% | 247 ga |
| Vitamini E, alpha tocopherol, TE | 0.87 mg | 15 mg | 5.8% | 13.5% | 1724 ga |
| Vitamini K, phylloquinone | Makilogalamu 7.8 | Makilogalamu 120 | 6.5% | 15.1% | 1538 ga |
| Vitamini PP, NO | 0.62 mg | 20 mg | 3.1% | 7.2% | 3226 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 194 mg | 2500 mg | 7.8% | 18.1% | 1289 ga |
| Calcium, CA | 39 mg | 1000 mg | 3.9% | 9.1% | 2564 ga |
| Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 10.5% | 2222 ga |
| Sodium, Na | 10 mg | 1300 mg | 0.8% | 1.9% | 13000 ga |
| Sulufule, S | 14.4 mg | 1000 mg | 1.4% | 3.3% | 6944 ga |
| Phosphorus, P. | 38 mg | 800 mg | 4.8% | 11.2% | 2105 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.85 mg | 18 mg | 10.3% | 24% | 973 ga |
| Mkuwa, Cu | Makilogalamu 60 | Makilogalamu 1000 | 6% | 14% | 1667 ga |
| Selenium, Ngati | Makilogalamu 0.6 | Makilogalamu 55 | 1.1% | 2.6% | 9167 ga |
| Nthaka, Zn | 0.12 mg | 12 mg | 1% | 2.3% | 10000 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 8.1 ga | maulendo 100 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.027 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.006 ga | ~ | |||
| 18: 0 Stearin | 0.02 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.041 ga | Mphindi 16.8 г | 0.2% | 0.5% | |
| 18:1 Olein (omega-9) | 0.041 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.207 ga | kuchokera 11.2 mpaka 20.6 | 1.8% | 4.2% | |
| 18: 2 Linoleic | 0.206 ga | ~ | |||
| 18: 3 Wachisoni | 0.001 ga | ~ | |||
| Omega-3 mafuta acids | 0.001 ga | kuchokera 0.9 mpaka 3.7 | 0.1% | 0.2% | |
| Omega-6 mafuta acids | 0.206 ga | kuchokera 4.7 mpaka 16.8 | 4.4% | 10.2% |
Mphamvu ndi 43 kcal.
- chikho = 140 g (60.2 kCal)
- Zipatso 10 = 15 g (6.5 kCal)
Mabulosi mavitamini ndi michere yambiri monga: vitamini C - 40,4%
- vitamini C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
Tags: kalori 43 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe mabulosi amathandizira, zopatsa mphamvu, michere, zothandiza mabulosi
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