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 212 | Tsamba 1684 | 12.6% | 5.9% | 794 ga |
| Mapuloteni | 23.16 ga | 76 ga | 30.5% | 14.4% | 328 ga |
| mafuta | 12.59 ga | 56 ga | 22.5% | 10.6% | 445 ga |
| Water | 64.99 ga | 2273 ga | 2.9% | 1.4% | 3497 ga |
| ash | 0.68 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.026 mg | 1.5 mg | 1.7% | 0.8% | 5769 ga |
| Vitamini B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 2.8% | 1698 ga |
| Vitamini B5, pantothenic | 0.303 mg | 5 mg | 6.1% | 2.9% | 1650 ga |
| Vitamini B6, pyridoxine | 0.053 mg | 2 mg | 2.7% | 1.3% | 3774 ga |
| Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 1.2% | 4000 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.52 | Makilogalamu 3 | 17.3% | 8.2% | 577 ga |
| Vitamini E, alpha tocopherol, TE | 0.02 mg | 15 mg | 0.1% | 75000 ga | |
| Vitamini PP, NO | 1.13 mg | 20 mg | 5.7% | 2.7% | 1770 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 63 mg | 2500 mg | 2.5% | 1.2% | 3968 ga |
| Calcium, CA | 70 mg | 1000 mg | 7% | 3.3% | 1429 ga |
| Mankhwala a magnesium, mg | 6 mg | 400 mg | 1.5% | 0.7% | 6667 ga |
| Sodium, Na | 132 mg | 1300 mg | 10.2% | 4.8% | 985 ga |
| Sulufule, S | 231.6 mg | 1000 mg | 23.2% | 10.9% | 432 ga |
| Phosphorus, P. | 75 mg | 800 mg | 9.4% | 4.4% | 1067 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.58 mg | 18 mg | 3.2% | 1.5% | 3103 ga |
| Mkuwa, Cu | Makilogalamu 70 | Makilogalamu 1000 | 7% | 3.3% | 1429 ga |
| Selenium, Ngati | Makilogalamu 23.3 | Makilogalamu 55 | 42.4% | 20% | 236 ga |
| Nthaka, Zn | 0.76 mg | 12 mg | 6.3% | 3% | 1579 ga |
| sterols | |||||
| Cholesterol | 88 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 3.57 ga | maulendo 18.7 г | |||
| 10: 0 Kapuli | 0.011 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.154 ga | ~ | |||
| 16: 0 Palmitic | 2.464 ga | ~ | |||
| 17-0 margarine | 0.022 ga | ~ | |||
| 18: 0 Stearin | 0.905 ga | ~ | |||
| 20:0 Chiarachinic | 0.014 ga | ~ | |||
| Monounsaturated mafuta zidulo | 6.289 ga | Mphindi 16.8 г | 37.4% | 17.6% | |
| 16: 1 Palmitoleic | 0.493 ga | ~ | |||
| 18:1 Olein (omega-9) | 5.682 ga | ~ | |||
| 20: 1 Chidole (9) | 0.114 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 1.092 ga | kuchokera 11.2 mpaka 20.6 | 9.8% | 4.6% | |
| 18: 2 Linoleic | 0.93 ga | ~ | |||
| 18: 3 Wachisoni | 0.043 ga | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.043 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.054 ga | ~ | |||
| 20:3 Eicosatriene | 0.012 ga | ~ | |||
| 20:4 Arachidonic | 0.053 ga | ~ | |||
| Omega-3 mafuta acids | 0.043 ga | kuchokera 0.9 mpaka 3.7 | 4.8% | 2.3% | |
| Omega-6 mafuta acids | 1.049 ga | kuchokera 4.7 mpaka 16.8 | 22.3% | 10.5% |
Mphamvu ndi 212 kcal.
- oz = 28.35 g (60.1 kcal)
Miyendo ya nkhumba (ziboda) mavitamini ndi michere yambiri monga: vitamini B12 - 17,3%, selenium - 42,4%
- 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 212 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Nkhumba mapazi (ziboda), zopatsa mphamvu, zakudya, zothandiza katundu Mapazi nkhumba (ziboda)