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 100 | Tsamba 1684 | 5.9% | 5.9% | 1684 ga |
Mapuloteni | 17.86 ga | 76 ga | 23.5% | 23.5% | 426 ga |
mafuta | 2.59 ga | 56 ga | 4.6% | 4.6% | 2162 ga |
Water | 78.43 ga | 2273 ga | 3.5% | 3.5% | 2898 ga |
ash | 1.53 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.13 mg | 1.5 mg | 8.7% | 8.7% | 1154 ga |
Vitamini B2, riboflavin | 0.3 mg | 1.8 mg | 16.7% | 16.7% | 600 ga |
Vitamini B5, pantothenic | 1.055 mg | 5 mg | 21.1% | 21.1% | 474 ga |
Vitamini B6, pyridoxine | 0.06 mg | 2 mg | 3% | 3% | 3333 ga |
Vitamini B9, folate | Makilogalamu 4 | Makilogalamu 400 | 1% | 1% | 10000 ga |
Vitamini B12, cobalamin | Makilogalamu 3.26 | Makilogalamu 3 | 108.7% | 108.7% | 92 ga |
Vitamini C, ascorbic | 28.5 mg | 90 mg | 31.7% | 31.7% | 316 ga |
Vitamini PP, NO | 5.867 mg | 20 mg | 29.3% | 29.3% | 341 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 396 mg | 2500 mg | 15.8% | 15.8% | 631 ga |
Calcium, CA | 10 mg | 1000 mg | 1% | 1% | 10000 ga |
Mankhwala a magnesium, mg | 13 mg | 400 mg | 3.3% | 3.3% | 3077 ga |
Sodium, Na | 98 mg | 1300 mg | 7.5% | 7.5% | 1327 ga |
Sulufule, S | 178.6 mg | 1000 mg | 17.9% | 17.9% | 560 ga |
Phosphorus, P. | 260 mg | 800 mg | 32.5% | 32.5% | 308 ga |
Tsatani Zinthu | |||||
Iron, Faith | 22.32 mg | 18 mg | 124% | 124% | 81 ga |
Manganese, Mn | 0.072 mg | 2 mg | 3.6% | 3.6% | 2778 ga |
Mkuwa, Cu | Makilogalamu 131 | Makilogalamu 1000 | 13.1% | 13.1% | 763 ga |
Selenium, Ngati | Makilogalamu 32.8 | Makilogalamu 55 | 59.6% | 59.6% | 168 ga |
Nthaka, Zn | 2.54 mg | 12 mg | 21.2% | 21.2% | 472 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.974 ga | ~ | |||
valine | 0.971 ga | ~ | |||
Mbiri * | 0.426 ga | ~ | |||
Isoleucine | 0.797 ga | ~ | |||
nyalugwe | 1.46 ga | ~ | |||
lysine | 1.334 ga | ~ | |||
methionine | 0.331 ga | ~ | |||
threonine | 0.714 ga | ~ | |||
tryptophan | 0.183 ga | ~ | |||
chithuvj | 0.763 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.154 ga | ~ | |||
Aspartic asidi | 1.571 ga | ~ | |||
glycine | 1.143 ga | ~ | |||
Asidi a Glutamic | 2.051 ga | ~ | |||
Mapuloteni | 0.995 ga | ~ | |||
serine | 0.78 ga | ~ | |||
tyrosin | 0.5 ga | ~ | |||
Cysteine | 0.229 ga | ~ | |||
sterols | |||||
Cholesterol | 363 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.86 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.01 ga | ~ | |||
14: 0 Zachinsinsi | 0.06 ga | ~ | |||
16: 0 Palmitic | 0.46 ga | ~ | |||
18: 0 Stearin | 0.33 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.69 ga | Mphindi 16.8 г | 4.1% | 4.1% | |
16: 1 Palmitoleic | 0.1 ga | ~ | |||
18:1 Olein (omega-9) | 0.59 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.19 ga | kuchokera 11.2 mpaka 20.6 | 1.7% | 1.7% | |
18: 2 Linoleic | 0.19 ga | ~ | |||
Omega-6 mafuta acids | 0.19 ga | kuchokera 4.7 mpaka 16.8 | 4% | 4% |
Mphamvu ndi 100 kcal.
- oz = 28.35 g (28.4 kcal)
- 4 oz = 113 g (113 kCal)
Ndulu ya nkhumba mavitamini ndi michere yambiri monga: vitamini B2 - 16,7%, vitamini B5 - 21,1%, vitamini B12 - 108,7%, vitamini C - 31,7%, vitamini PP - 29,3%, potaziyamu - 15,8%, phosphorous - 32,5%, chitsulo - 124%, mkuwa - 13,1%, selenium - 59,6%, zinc - 21,2%
- 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 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- 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.
- 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 100 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe zimathandiza mu ndulu ya nkhumba, zopatsa mphamvu, michere, zothandiza za ndulu ya nkhumba