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 159 | Tsamba 1684 | 9.4% | 5.9% | 1059 ga |
| Mapuloteni | 16.85 ga | 76 ga | 22.2% | 14% | 451 ga |
| mafuta | 10.14 ga | 56 ga | 18.1% | 11.4% | 552 ga |
| Water | 73.5 ga | 2273 ga | 3.2% | 2% | 3093 ga |
| ash | 0.63 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.051 mg | 1.5 mg | 3.4% | 2.1% | 2941 ga |
| Vitamini B2, riboflavin | 0.201 mg | 1.8 mg | 11.2% | 7% | 896 ga |
| Vitamini B4, choline | 194.8 mg | 500 mg | 39% | 24.5% | 257 ga |
| Vitamini B5, pantothenic | 1.22 mg | 5 mg | 24.4% | 15.3% | 410 ga |
| Vitamini B6, pyridoxine | 0.034 mg | 2 mg | 1.7% | 1.1% | 5882 ga |
| Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.5% | 13333 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.3 | Makilogalamu 3 | 10% | 6.3% | 1000 ga |
| Vitamini E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3% | 0.2% | 37500 ga |
| Vitamini PP, NO | 2.48 mg | 20 mg | 12.4% | 7.8% | 806 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 140 mg | 2500 mg | 5.6% | 3.5% | 1786 ga |
| Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.7% | 9091 ga |
| Mankhwala a magnesium, mg | 11 mg | 400 mg | 2.8% | 1.8% | 3636 ga |
| Sodium, Na | 75 mg | 1300 mg | 5.8% | 3.6% | 1733 ga |
| Sulufule, S | 168.5 mg | 1000 mg | 16.9% | 10.6% | 593 ga |
| Phosphorus, P. | 130 mg | 800 mg | 16.3% | 10.3% | 615 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.01 mg | 18 mg | 5.6% | 3.5% | 1782 ga |
| Manganese, Mn | 0.038 mg | 2 mg | 1.9% | 1.2% | 5263 ga |
| Mkuwa, Cu | Makilogalamu 169 | Makilogalamu 1000 | 16.9% | 10.6% | 592 ga |
| Selenium, Ngati | Makilogalamu 31.1 | Makilogalamu 55 | 56.5% | 35.5% | 177 ga |
| Nthaka, Zn | 1.85 mg | 12 mg | 15.4% | 9.7% | 649 ga |
| sterols | |||||
| Cholesterol | 223 mg | pa 300 mg | |||
| Mafuta acid | |||||
| Transgender | 0.13 ga | maulendo 1.9 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 4.025 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.125 ga | ~ | |||
| 16: 0 Palmitic | 2.264 ga | ~ | |||
| 17-0 margarine | 0.025 ga | ~ | |||
| 18: 0 Stearin | 1.591 ga | ~ | |||
| 20:0 Chiarachinic | 0.02 ga | ~ | |||
| Monounsaturated mafuta zidulo | 3.59 ga | Mphindi 16.8 г | 21.4% | 13.5% | |
| 16: 1 Palmitoleic | 0.202 ga | ~ | |||
| 18:1 Olein (omega-9) | 3.32 ga | ~ | |||
| 20: 1 Chidole (9) | 0.068 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.892 ga | kuchokera 11.2 mpaka 20.6 | 8% | 5% | |
| 18: 2 Linoleic | 0.724 ga | ~ | |||
| 18: 3 Wachisoni | 0.021 ga | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.021 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.037 ga | ~ | |||
| 20:4 Arachidonic | 0.11 ga | ~ | |||
| Omega-3 mafuta acids | 0.021 ga | kuchokera 0.9 mpaka 3.7 | 2.3% | 1.4% | |
| Omega-6 mafuta acids | 0.871 ga | kuchokera 4.7 mpaka 16.8 | 18.5% | 11.6% |
Mphamvu ndi 159 kcal.
- oz = 28.35 g (45.1 kcal)
- 4 oz = 113 g (179.7 kCal)
Nkhumba ya nkhumba mavitamini olemera ndi mchere monga: vitamini B2 - 11,2%, choline - 39%, vitamini B5 - 24,4%, vitamini PP - 12,4%, phosphorous - 16,3%, mkuwa - 16,9%. selenium - 56,5%, nthaka - 15,4%
- 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 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.
- 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 okhutira 159 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Nkhumba m'mimba, zopatsa mphamvu, zakudya, zothandiza katundu Nkhumba Nkhumba