Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 84 | Tsamba 1684 | 5% | 6% | 2005 ga |
Mapuloteni | 18.4 ga | 76 ga | 24.2% | 28.8% | 413 ga |
mafuta | 1.1 ga | 56 ga | 2% | 2.4% | 5091 ga |
Water | 79.3 ga | 2273 ga | 3.5% | 4.2% | 2866 ga |
ash | 1.2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 10 | Makilogalamu 900 | 1.1% | 1.3% | 9000 ga |
Retinol | 0.01 mg | ~ | |||
Vitamini B1, thiamine | 0.11 mg | 1.5 mg | 7.3% | 8.7% | 1364 ga |
Vitamini B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 9.3% | 1286 ga |
Vitamini B4, choline | 65 mg | 500 mg | 13% | 15.5% | 769 ga |
Vitamini B5, pantothenic | 0.75 mg | 5 mg | 15% | 17.9% | 667 ga |
Vitamini B6, pyridoxine | 0.19 mg | 2 mg | 9.5% | 11.3% | 1053 ga |
Vitamini B9, folate | Makilogalamu 8.8 | Makilogalamu 400 | 2.2% | 2.6% | 4545 ga |
Vitamini B12, cobalamin | Makilogalamu 2 | Makilogalamu 3 | 66.7% | 79.4% | 150 ga |
Vitamini C, ascorbic | 1.6 mg | 90 mg | 1.8% | 2.1% | 5625 ga |
Vitamini D, calciferol | Makilogalamu 2.5 | Makilogalamu 10 | 25% | 29.8% | 400 ga |
Vitamini E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 5.6% | 2143 ga |
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
Vitamini PP, NO | 6.6 mg | 20 mg | 33% | 39.3% | 303 ga |
niacin | 3.5 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 260 mg | 2500 mg | 10.4% | 12.4% | 962 ga |
Calcium, CA | 40 mg | 1000 mg | 4% | 4.8% | 2500 ga |
Mankhwala a magnesium, mg | 35 mg | 400 mg | 8.8% | 10.5% | 1143 ga |
Sodium, Na | 40 mg | 1300 mg | 3.1% | 3.7% | 3250 ga |
Sulufule, S | 210 mg | 1000 mg | 21% | 25% | 476 ga |
Phosphorus, P. | 200 mg | 800 mg | 25% | 29.8% | 400 ga |
Mankhwala, Cl | 60 mg | 2300 mg | 2.6% | 3.1% | 3833 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.7 mg | 18 mg | 3.9% | 4.6% | 2571 ga |
Ayodini, ine | Makilogalamu 5 | Makilogalamu 150 | 3.3% | 3.9% | 3000 ga |
Cobalt, Co. | Makilogalamu 20 | Makilogalamu 10 | 200% | 238.1% | 50 ga |
Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 3% | 4000 ga |
Mkuwa, Cu | Makilogalamu 110 | Makilogalamu 1000 | 11% | 13.1% | 909 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 4 | Makilogalamu 70 | 5.7% | 6.8% | 1750 ga |
Nickel, ndi | Makilogalamu 6 | ~ | |||
Selenium, Ngati | Makilogalamu 12.6 | Makilogalamu 55 | 22.9% | 27.3% | 437 ga |
Zamadzimadzi, F | Makilogalamu 25 | Makilogalamu 4000 | 0.6% | 0.7% | 16000 ga |
Chrome, Kr | Makilogalamu 55 | Makilogalamu 50 | 110% | 131% | 91 ga |
Nthaka, Zn | 1 mg | 12 mg | 8.3% | 9.9% | 1200 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.03 ga | ~ | |||
valine | 0.98 ga | ~ | |||
Mbiri * | 0.65 ga | ~ | |||
Isoleucine | 0.94 ga | ~ | |||
nyalugwe | 1.4 ga | ~ | |||
lysine | 1.62 ga | ~ | |||
methionine | 0.53 ga | ~ | |||
Methionine + cysteine | 0.79 ga | ~ | |||
threonine | 0.79 ga | ~ | |||
tryptophan | 0.18 ga | ~ | |||
chithuvj | 0.68 ga | ~ | |||
Phenylalanine + Tyrosine | 1.18 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.21 ga | ~ | |||
Aspartic asidi | 1.62 ga | ~ | |||
glycine | 1.01 ga | ~ | |||
Asidi a Glutamic | 2.34 ga | ~ | |||
Mapuloteni | 1.12 ga | ~ | |||
serine | 0.57 ga | ~ | |||
tyrosin | 0.5 ga | ~ | |||
Cysteine | 0.26 ga | ~ | |||
sterols | |||||
Cholesterol | 62 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.2 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.01 ga | ~ | |||
16: 0 Palmitic | 0.14 ga | ~ | |||
18: 0 Stearin | 0.05 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.37 ga | Mphindi 16.8 г | 2.2% | 2.6% | |
16: 1 Palmitoleic | 0.06 ga | ~ | |||
18:1 Olein (omega-9) | 0.29 ga | ~ | |||
20: 1 Chidole (9) | 0.02 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.18 ga | kuchokera 11.2 mpaka 20.6 | 1.6% | 1.9% | |
18: 2 Linoleic | 0.05 ga | ~ | |||
18: 3 Wachisoni | 0.02 ga | ~ | |||
20:4 Arachidonic | 0.04 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.02 ga | ~ | |||
Omega-3 mafuta acids | 0.09 ga | kuchokera 0.9 mpaka 3.7 | 10% | 11.9% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.04 ga | ~ | |||
Omega-6 mafuta acids | 0.09 ga | kuchokera 4.7 mpaka 16.8 | 1.9% | 2.3% |
Mphamvu ndi 84 kcal.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- vitamini D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.