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 594 | Tsamba 1684 | 35.3% | 5.9% | 284 ga |
Mapuloteni | 17.3 ga | 76 ga | 22.8% | 3.8% | 439 ga |
mafuta | 51.45 ga | 56 ga | 91.9% | 15.5% | 109 ga |
Zakudya | 16.35 ga | 219 ga | 7.5% | 1.3% | 1339 ga |
CHIKWANGWANI chamagulu | 9 ga | 20 ga | 45% | 7.6% | 222 ga |
Water | 1.75 ga | 2273 ga | 0.1% | 129886 ga | |
ash | 4.15 ga | ~ | |||
mavitamini | |||||
beta carotenes | 0.003 mg | 5 mg | 0.1% | 166667 ga | |
Lutein + Zeaxanthin | Makilogalamu 21 | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 2.2% | 750 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 1.9% | 900 ga |
Vitamini B4, choline | 54.3 mg | 500 mg | 10.9% | 1.8% | 921 ga |
Vitamini B5, pantothenic | 1.205 mg | 5 mg | 24.1% | 4.1% | 415 ga |
Vitamini B6, pyridoxine | 0.296 mg | 2 mg | 14.8% | 2.5% | 676 ga |
Vitamini B9, folate | Makilogalamu 50 | Makilogalamu 400 | 12.5% | 2.1% | 800 ga |
Vitamini C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.1% | 22500 ga |
Vitamini E, alpha tocopherol, TE | 10.94 mg | 15 mg | 72.9% | 12.3% | 137 ga |
Vitamini K, phylloquinone | Makilogalamu 12.9 | Makilogalamu 120 | 10.8% | 1.8% | 930 ga |
Vitamini PP, NO | 4.7 mg | 20 mg | 23.5% | 4% | 426 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 693 mg | 2500 mg | 27.7% | 4.7% | 361 ga |
Calcium, CA | 70 mg | 1000 mg | 7% | 1.2% | 1429 ga |
Mankhwala a magnesium, mg | 225 mg | 400 mg | 56.3% | 9.5% | 178 ga |
Sodium, Na | 345 mg | 1300 mg | 26.5% | 4.5% | 377 ga |
Sulufule, S | 173 mg | 1000 mg | 17.3% | 2.9% | 578 ga |
Phosphorus, P. | 435 mg | 800 mg | 54.4% | 9.2% | 184 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.7 mg | 18 mg | 20.6% | 3.5% | 486 ga |
Manganese, Mn | 1.937 mg | 2 mg | 96.9% | 16.3% | 103 ga |
Mkuwa, Cu | Makilogalamu 1279 | Makilogalamu 1000 | 127.9% | 21.5% | 78 ga |
Selenium, Ngati | Makilogalamu 7.5 | Makilogalamu 55 | 13.6% | 2.3% | 733 ga |
Nthaka, Zn | 3.8 mg | 12 mg | 31.7% | 5.3% | 316 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 4.8 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 2.242 ga | ~ | |||
valine | 0.934 ga | ~ | |||
Mbiri * | 0.48 ga | ~ | |||
Isoleucine | 0.744 ga | ~ | |||
nyalugwe | 1.371 ga | ~ | |||
lysine | 0.712 ga | ~ | |||
methionine | 0.228 ga | ~ | |||
threonine | 0.597 ga | ~ | |||
tryptophan | 0.264 ga | ~ | |||
chithuvj | 0.953 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.806 ga | ~ | |||
Aspartic asidi | 2.056 ga | ~ | |||
glycine | 1.064 ga | ~ | |||
Asidi a Glutamic | 4.423 ga | ~ | |||
Mapuloteni | 0.875 ga | ~ | |||
serine | 0.917 ga | ~ | |||
tyrosin | 0.676 ga | ~ | |||
Cysteine | 0.287 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 6.5 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.045 ga | ~ | |||
10: 0 Kapuli | 0.045 ga | ~ | |||
12: 0 Zolemba | 0.269 ga | ~ | |||
14: 0 Zachinsinsi | 0.215 ga | ~ | |||
16: 0 Palmitic | 4.188 ga | ~ | |||
18: 0 Stearin | 1.739 ga | ~ | |||
Monounsaturated mafuta zidulo | 31.395 ga | Mphindi 16.8 г | 186.9% | 31.5% | |
16: 1 Palmitoleic | 0.223 ga | ~ | |||
18:1 Olein (omega-9) | 30.802 ga | ~ | |||
20: 1 Chidole (9) | 0.259 ga | ~ | |||
Mafuta a Polyunsaturated acids | 10.768 ga | kuchokera 11.2 mpaka 20.6 | 96.1% | 16.2% | |
18: 2 Linoleic | 10.535 ga | ~ | |||
18: 3 Wachisoni | 0.19 ga | ~ | |||
Omega-3 mafuta acids | 0.19 ga | kuchokera 0.9 mpaka 3.7 | 21.1% | 3.6% | |
Omega-6 mafuta acids | 10.535 ga | kuchokera 4.7 mpaka 16.8 | 100% | 16.8% |
Mphamvu ndi 594 kcal.
- chikho = 137 g (813.8 kCal)
- oz = 28.35 g (168.4 kcal)
Mtedza, kusakaniza mtedza, youma wokazinga, ndi mchere mavitamini ndi michere yambiri monga: vitamini B1 - 13,3%, vitamini B2 - 11,1%, vitamini B5 - 24,1%, vitamini B6 - 14,8%, vitamini B9 - 12,5%, vitamini E - 72,9%, vitamini PP - 23,5%, potaziyamu - 27,7%, magnesium - 56,3%, phosphorus - 54,4%, chitsulo - 20,6%, manganese - 96,9%, mkuwa - 127,9%, selenium - 13,6%, zinc - 31,7%
- 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.
- 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 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 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.
- 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.
- 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.
- 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: kalori okhutira 594 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Mtedza, kusakaniza mtedza, Kuwotcha youma, mchere, zopatsa mphamvu, zakudya, zothandiza katundu Mtedza, kusakaniza mtedza, Kuwotcha youma, ndi mchere.