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 238 | Tsamba 1684 | 14.1% | 5.9% | 708 ga |
| Mapuloteni | 21.94 ga | 76 ga | 28.9% | 12.1% | 346 ga |
| mafuta | 16.05 ga | 56 ga | 28.7% | 12.1% | 349 ga |
| Water | 62.85 ga | 2273 ga | 2.8% | 1.2% | 3617 ga |
| ash | 0.66 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.016 mg | 1.5 mg | 1.1% | 0.5% | 9375 ga |
| Vitamini B2, riboflavin | 0.057 mg | 1.8 mg | 3.2% | 1.3% | 3158 ga |
| Vitamini B4, choline | 75.4 mg | 500 mg | 15.1% | 6.3% | 663 ga |
| Vitamini B5, pantothenic | 0.24 mg | 5 mg | 4.8% | 2% | 2083 ga |
| Vitamini B6, pyridoxine | 0.038 mg | 2 mg | 1.9% | 0.8% | 5263 ga |
| Vitamini B9, folate | Makilogalamu 2 | Makilogalamu 400 | 0.5% | 0.2% | 20000 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.41 | Makilogalamu 3 | 13.7% | 5.8% | 732 ga |
| Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.3% | 16667 ga |
| Popanga madzi a gamma Tocopherol | 0.03 mg | ~ | |||
| Vitamini PP, NO | 0.585 mg | 20 mg | 2.9% | 1.2% | 3419 ga |
| betaine | 2.9 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 33 mg | 2500 mg | 1.3% | 0.5% | 7576 ga |
| Mankhwala a magnesium, mg | 5 mg | 400 mg | 1.3% | 0.5% | 8000 ga |
| Sodium, Na | 73 mg | 1300 mg | 5.6% | 2.4% | 1781 ga |
| Sulufule, S | 219.4 mg | 1000 mg | 21.9% | 9.2% | 456 ga |
| Phosphorus, P. | 82 mg | 800 mg | 10.3% | 4.3% | 976 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.98 mg | 18 mg | 5.4% | 2.3% | 1837 ga |
| Manganese, Mn | 0.018 mg | 2 mg | 0.9% | 0.4% | 11111 ga |
| Mkuwa, Cu | Makilogalamu 62 | Makilogalamu 1000 | 6.2% | 2.6% | 1613 ga |
| Selenium, Ngati | Makilogalamu 23 | Makilogalamu 55 | 41.8% | 17.6% | 239 ga |
| Nthaka, Zn | 1.05 mg | 12 mg | 8.8% | 3.7% | 1143 ga |
| sterols | |||||
| Cholesterol | 107 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 4.343 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.189 ga | ~ | |||
| 16: 0 Palmitic | 3.019 ga | ~ | |||
| 17-0 margarine | 0.041 ga | ~ | |||
| 18: 0 Stearin | 1.094 ga | ~ | |||
| Monounsaturated mafuta zidulo | 8.005 ga | Mphindi 16.8 г | 47.6% | 20% | |
| 16: 1 Palmitoleic | 0.612 ga | ~ | |||
| 18:1 Olein (omega-9) | 7.232 ga | ~ | |||
| 20: 1 Chidole (9) | 0.161 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 1.54 ga | kuchokera 11.2 mpaka 20.6 | 13.8% | 5.8% | |
| 18: 2 Linoleic | 1.319 ga | ~ | |||
| 18: 3 Wachisoni | 0.064 ga | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.064 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.081 ga | ~ | |||
| 20:4 Arachidonic | 0.076 ga | ~ | |||
| Omega-3 mafuta acids | 0.064 ga | kuchokera 0.9 mpaka 3.7 | 7.1% | 3% | |
| Omega-6 mafuta acids | 1.476 ga | kuchokera 4.7 mpaka 16.8 | 31.4% | 13.2% |
Mphamvu ndi 238 kcal.
- 3 oz = 85 g (202.3 kCal)
Nkhumba miyendo (ziboda), yophika pa moto wochepa olemera mu mavitamini ndi mchere monga: choline - 15,1%, vitamini B12 - 13,7%, selenium - 41,8%
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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.
- 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.
Tags: kalori okhutira 238 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Nkhumba miyendo (ziboda), yophika pa moto wochepa, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba miyendo (ziboda), yophika pa moto wochepa