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 20 | Tsamba 1684 | 1.2% | 6% | 8420 ga |
| Mapuloteni | 2.49 ga | 76 ga | 3.3% | 16.5% | 3052 ga |
| mafuta | 0.27 ga | 56 ga | 0.5% | 2.5% | 20741 ga |
| Zakudya | 0.11 ga | 219 ga | 0.1% | 0.5% | 199091 ga |
| CHIKWANGWANI chamagulu | 3.3 ga | 20 ga | 16.5% | 82.5% | 606 ga |
| Water | 93.21 ga | 2273 ga | 4.1% | 20.5% | 2439 ga |
| ash | 0.63 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 258 | Makilogalamu 900 | 28.7% | 143.5% | 349 ga |
| Vitamini B1, thiamine | 0.048 mg | 1.5 mg | 3.2% | 16% | 3125 ga |
| Vitamini B2, riboflavin | 0.061 mg | 1.8 mg | 3.4% | 17% | 2951 ga |
| Vitamini B5, pantothenic | 0.019 mg | 5 mg | 0.4% | 2% | 26316 ga |
| Vitamini B6, pyridoxine | 0.131 mg | 2 mg | 6.6% | 33% | 1527 ga |
| Vitamini B9, folate | Makilogalamu 138 | Makilogalamu 400 | 34.5% | 172.5% | 290 ga |
| Vitamini C, ascorbic | 25.3 mg | 90 mg | 28.1% | 140.5% | 356 ga |
| Vitamini PP, NO | 0.314 mg | 20 mg | 1.6% | 8% | 6369 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 170 mg | 2500 mg | 6.8% | 34% | 1471 ga |
| Calcium, CA | 116 mg | 1000 mg | 11.6% | 58% | 862 ga |
| Mankhwala a magnesium, mg | 15 mg | 400 mg | 3.8% | 19% | 2667 ga |
| Sodium, Na | 29 mg | 1300 mg | 2.2% | 11% | 4483 ga |
| Sulufule, S | 24.9 mg | 1000 mg | 2.5% | 12.5% | 4016 ga |
| Phosphorus, P. | 30 mg | 800 mg | 3.8% | 19% | 2667 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.29 mg | 18 mg | 7.2% | 36% | 1395 ga |
| Manganese, Mn | 0.339 mg | 2 mg | 17% | 85% | 590 ga |
| Mkuwa, Cu | Makilogalamu 67 | Makilogalamu 1000 | 6.7% | 33.5% | 1493 ga |
| Selenium, Ngati | Makilogalamu 0.7 | Makilogalamu 55 | 1.3% | 6.5% | 7857 ga |
| Nthaka, Zn | 0.23 mg | 12 mg | 1.9% | 9.5% | 5217 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 0.181 ga | ~ | |||
| valine | 0.097 ga | ~ | |||
| Mbiri * | 0.045 ga | ~ | |||
| Isoleucine | 0.091 ga | ~ | |||
| nyalugwe | 0.076 ga | ~ | |||
| lysine | 0.113 ga | ~ | |||
| methionine | 0.023 ga | ~ | |||
| threonine | 0.066 ga | ~ | |||
| tryptophan | 0.027 ga | ~ | |||
| chithuvj | 0.066 ga | ~ | |||
| Amino acid osinthika | |||||
| tyrosin | 0.132 ga | ~ | |||
| Cysteine | 0.037 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.014 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.006 ga | ~ | |||
| 18: 0 Stearin | 0.002 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.124 ga | Mphindi 16.8 г | 0.7% | 3.5% | |
| 16: 1 Palmitoleic | 0.001 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.02 ga | ~ | |||
| 20: 1 Chidole (9) | 0.026 ga | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.077 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.051 ga | kuchokera 11.2 mpaka 20.6 | 0.5% | 2.5% | |
| 18: 2 Linoleic | 0.027 ga | ~ | |||
| 18: 3 Wachisoni | 0.024 ga | ~ | |||
| Omega-3 mafuta acids | 0.024 ga | kuchokera 0.9 mpaka 3.7 | 2.7% | 13.5% | |
| Omega-6 mafuta acids | 0.027 ga | kuchokera 4.7 mpaka 16.8 | 0.6% | 3% |
Mphamvu ndi 20 kcal.
- chikho, chodulidwa = 146 g (29.2 kCal)
- phukusi (10 oz) = 284 g (56.8 kCal)
Tsamba la mpiru, lozizira, losaphika mavitamini olemera ndi mchere monga: vitamini A - 28,7%, vitamini B9 - 34,5%, vitamini C - 28,1%, calcium - 11,6%, manganese - 17%.
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- 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.
- 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.
Tags: kalori okhutira 20 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Leaf mpiru, mazira, osaphika, zopatsa mphamvu, zakudya, zothandiza katundu Leaf mpiru, mazira, osaphika