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 157 | Tsamba 1684 | 9.3% | 5.9% | 1073 ga |
Mapuloteni | 20.54 ga | 76 ga | 27% | 17.2% | 370 ga |
mafuta | 7.94 ga | 56 ga | 14.2% | 9% | 705 ga |
Zakudya | 0.76 ga | 219 ga | 0.3% | 0.2% | 28816 ga |
Water | 69.7 ga | 2273 ga | 3.1% | 2% | 3261 ga |
ash | 1.07 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 4 | Makilogalamu 900 | 0.4% | 0.3% | 22500 ga |
Retinol | 0.004 mg | ~ | |||
Vitamini B1, thiamine | 0.599 mg | 1.5 mg | 39.9% | 25.4% | 250 ga |
Vitamini B2, riboflavin | 0.227 mg | 1.8 mg | 12.6% | 8% | 793 ga |
Vitamini B4, choline | 70.5 mg | 500 mg | 14.1% | 9% | 709 ga |
Vitamini B5, pantothenic | 0.831 mg | 5 mg | 16.6% | 10.6% | 602 ga |
Vitamini B6, pyridoxine | 0.546 mg | 2 mg | 27.3% | 17.4% | 366 ga |
Vitamini B12, cobalamin | Makilogalamu 0.49 | Makilogalamu 3 | 16.3% | 10.4% | 612 ga |
Vitamini D, calciferol | Makilogalamu 0.5 | Makilogalamu 10 | 5% | 3.2% | 2000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.5 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.19 mg | 15 mg | 1.3% | 0.8% | 7895 ga |
Vitamini PP, NO | 6.564 mg | 20 mg | 32.8% | 20.9% | 305 ga |
betaine | 2.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 372 mg | 2500 mg | 14.9% | 9.5% | 672 ga |
Calcium, CA | 6 mg | 1000 mg | 0.6% | 0.4% | 16667 ga |
Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 3.4% | 1905 ga |
Sodium, Na | 64 mg | 1300 mg | 4.9% | 3.1% | 2031 ga |
Sulufule, S | 205.4 mg | 1000 mg | 20.5% | 13.1% | 487 ga |
Phosphorus, P. | 233 mg | 800 mg | 29.1% | 18.5% | 343 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.74 mg | 18 mg | 4.1% | 2.6% | 2432 ga |
Manganese, Mn | 0.009 mg | 2 mg | 0.5% | 0.3% | 22222 ga |
Mkuwa, Cu | Makilogalamu 53 | Makilogalamu 1000 | 5.3% | 3.4% | 1887 ga |
Selenium, Ngati | Makilogalamu 37.1 | Makilogalamu 55 | 67.5% | 43% | 148 ga |
Nthaka, Zn | 1.74 mg | 12 mg | 14.5% | 9.2% | 690 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.324 ga | ~ | |||
valine | 1.039 ga | ~ | |||
Mbiri * | 0.836 ga | ~ | |||
Isoleucine | 0.973 ga | ~ | |||
nyalugwe | 1.691 ga | ~ | |||
lysine | 1.827 ga | ~ | |||
methionine | 0.563 ga | ~ | |||
threonine | 0.903 ga | ~ | |||
tryptophan | 0.244 ga | ~ | |||
chithuvj | 0.853 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.177 ga | ~ | |||
Aspartic asidi | 1.921 ga | ~ | |||
Hydroxyprolines | 0.072 ga | ~ | |||
glycine | 0.928 ga | ~ | |||
Asidi a Glutamic | 3.138 ga | ~ | |||
Mapuloteni | 0.831 ga | ~ | |||
serine | 0.858 ga | ~ | |||
tyrosin | 0.814 ga | ~ | |||
Cysteine | 0.232 ga | ~ | |||
sterols | |||||
Cholesterol | 59 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.077 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.068 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.767 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.003 ga | ~ | |||
12: 0 Zolemba | 0.003 ga | ~ | |||
14: 0 Zachinsinsi | 0.102 ga | ~ | |||
15:0 Pentadecanoic | 0.003 ga | ~ | |||
16: 0 Palmitic | 1.713 ga | ~ | |||
17-0 margarine | 0.02 ga | ~ | |||
18: 0 Stearin | 0.911 ga | ~ | |||
20:0 Chiarachinic | 0.011 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.408 ga | Mphindi 16.8 г | 20.3% | 12.9% | |
14:1 Miristoleic | 0.001 ga | ~ | |||
16: 1 Palmitoleic | 0.178 ga | ~ | |||
18:1 Olein (omega-9) | 3.175 ga | ~ | |||
18:1 mz | 3.107 ga | ~ | |||
18: 1 kusinthana | 0.068 ga | ~ | |||
20: 1 Chidole (9) | 0.054 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.37 ga | kuchokera 11.2 mpaka 20.6 | 12.2% | 7.8% | |
18: 2 Linoleic | 1.199 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.009 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.19 ga | ~ | |||
18: 3 Wachisoni | 0.054 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.053 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.002 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.045 ga | ~ | |||
20:3 Eicosatriene | 0.005 ga | ~ | |||
20:4 Arachidonic | 0.063 ga | ~ | |||
Omega-3 mafuta acids | 0.057 ga | kuchokera 0.9 mpaka 3.7 | 6.3% | 4% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 ga | ~ | |||
Omega-6 mafuta acids | 1.305 ga | kuchokera 4.7 mpaka 16.8 | 27.8% | 17.7% |
Mphamvu ndi 157 kcal.
Nkhumba, chiuno chopanda mafupa mavitamini ndi michere yambiri monga: vitamini B1 - 39,9%, vitamini B2 - 12,6%, choline - 14,1%, vitamini B5 - 16,6%, vitamini B6 - 27,3%, vitamini B12 - 16,3, 32,8%, vitamini PP - 14,9%, potaziyamu - 29,1%, phosphorus - 67,5%, selenium - 14,5%, zinc - XNUMX%
- 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.
- 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 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 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 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.
- 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.
- 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 yokhutira 157 kcal, mankhwala, zakudya, mavitamini, mchere, zothandiza Nkhumba, mafupa opanda mafupa m'chiuno, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba, wopanda mafupa phewa chiuno