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 304 | Tsamba 1684 | 18.1% | 6% | 554 ga |
Mapuloteni | 15.2 ga | 76 ga | 20% | 6.6% | 500 ga |
mafuta | 25.6 ga | 56 ga | 45.7% | 15% | 219 ga |
Zakudya | 2.1 ga | 219 ga | 1% | 0.3% | 10429 ga |
Water | 53.6 ga | 2273 ga | 2.4% | 0.8% | 4241 ga |
ash | 3.5 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 5252 | Makilogalamu 900 | 583.6% | 192% | 17 ga |
Retinol | 5.252 mg | ~ | |||
Vitamini B1, thiamine | 0.212 mg | 1.5 mg | 14.1% | 4.6% | 708 ga |
Vitamini B2, riboflavin | 2.227 mg | 1.8 mg | 123.7% | 40.7% | 81 ga |
Vitamini B5, pantothenic | 3.536 mg | 5 mg | 70.7% | 23.3% | 141 ga |
Vitamini B6, pyridoxine | 0.47 mg | 2 mg | 23.5% | 7.7% | 426 ga |
Vitamini B9, folate | Makilogalamu 104 | Makilogalamu 400 | 26% | 8.6% | 385 ga |
Vitamini B12, cobalamin | Makilogalamu 24.55 | Makilogalamu 3 | 818.3% | 269.2% | 12 ga |
Vitamini C, ascorbic | 3 mg | 90 mg | 3.3% | 1.1% | 3000 ga |
Vitamini PP, NO | 11.768 mg | 20 mg | 58.8% | 19.3% | 170 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 226 mg | 2500 mg | 9% | 3% | 1106 ga |
Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.3% | 12500 ga |
Mankhwala a magnesium, mg | 12 mg | 400 mg | 3% | 1% | 3333 ga |
Sodium, Na | 1225 mg | 1300 mg | 94.2% | 31% | 106 ga |
Sulufule, S | 152 mg | 1000 mg | 15.2% | 5% | 658 ga |
Phosphorus, P. | 207 mg | 800 mg | 25.9% | 8.5% | 386 ga |
Tsatani Zinthu | |||||
Iron, Faith | 10.83 mg | 18 mg | 60.2% | 19.8% | 166 ga |
Manganese, Mn | 0.2 mg | 2 mg | 10% | 3.3% | 1000 ga |
Mkuwa, Cu | Makilogalamu 383 | Makilogalamu 1000 | 38.3% | 12.6% | 261 ga |
Selenium, Ngati | Makilogalamu 36.5 | Makilogalamu 55 | 66.4% | 21.8% | 151 ga |
Nthaka, Zn | 3.7 mg | 12 mg | 30.8% | 10.1% | 324 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.828 ga | ~ | |||
valine | 0.806 ga | ~ | |||
Mbiri * | 0.393 ga | ~ | |||
Isoleucine | 0.631 ga | ~ | |||
nyalugwe | 1.331 ga | ~ | |||
lysine | 1.178 ga | ~ | |||
methionine | 0.342 ga | ~ | |||
threonine | 0.651 ga | ~ | |||
tryptophan | 0.206 ga | ~ | |||
chithuvj | 0.716 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.93 ga | ~ | |||
Aspartic asidi | 1.35 ga | ~ | |||
glycine | 0.935 ga | ~ | |||
Asidi a Glutamic | 1.834 ga | ~ | |||
Mapuloteni | 0.716 ga | ~ | |||
serine | 0.69 ga | ~ | |||
tyrosin | 0.466 ga | ~ | |||
Cysteine | 0.328 ga | ~ | |||
sterols | |||||
Cholesterol | 174 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 8.96 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.05 ga | ~ | |||
12: 0 Zolemba | 0.04 ga | ~ | |||
14: 0 Zachinsinsi | 0.32 ga | ~ | |||
16: 0 Palmitic | 5.51 ga | ~ | |||
18: 0 Stearin | 3.04 ga | ~ | |||
Monounsaturated mafuta zidulo | 12.26 ga | Mphindi 16.8 г | 73% | 24% | |
16: 1 Palmitoleic | 0.94 ga | ~ | |||
18:1 Olein (omega-9) | 11.32 ga | ~ | |||
Mafuta a Polyunsaturated acids | 3.42 ga | kuchokera 11.2 mpaka 20.6 | 30.5% | 10% | |
18: 2 Linoleic | 3.09 ga | ~ | |||
18: 3 Wachisoni | 0.33 ga | ~ | |||
Omega-3 mafuta acids | 0.33 ga | kuchokera 0.9 mpaka 3.7 | 36.7% | 12.1% | |
Omega-6 mafuta acids | 3.09 ga | kuchokera 4.7 mpaka 16.8 | 65.7% | 21.6% |
Mphamvu ndi 304 kcal.
- oz = 28.35 g (86.2 kcal)
- kagawo = 38 g (115.5 kCal)
Nkhumba, Pate, liverwort mavitamini ndi michere yambiri monga: vitamini A - 583,6%, vitamini B1 - 14,1%, vitamini B2 - 123,7%, vitamini B5 - 70,7%, vitamini B6 - 23,5%, vitamini B9 - 26, 12%, vitamini B818,3 - 58,8%, vitamini PP - 25,9%, phosphorus - 60,2%, chitsulo - 38,3%, mkuwa - 66,4%, selenium - 30,8 %, nthaka - XNUMX, XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- 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.
- 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 304 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza nkhumba, Pate, chiwindi, zopatsa mphamvu, zopatsa thanzi, zothandiza nkhumba, Pate, chiwindi