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 225 | Tsamba 1684 | 13.4% | 6% | 748 ga |
Mapuloteni | 16.3 ga | 76 ga | 21.4% | 9.5% | 466 ga |
mafuta | 17.2 ga | 56 ga | 30.7% | 13.6% | 326 ga |
Water | 65.9 ga | 2273 ga | 2.9% | 1.3% | 3449 ga |
ash | 0.9 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.49 mg | 1.5 mg | 32.7% | 14.5% | 306 ga |
Vitamini B2, riboflavin | 0.485 mg | 1.8 mg | 26.9% | 12% | 371 ga |
Vitamini B5, pantothenic | 0.641 mg | 5 mg | 12.8% | 5.7% | 780 ga |
Vitamini B6, pyridoxine | 0.24 mg | 2 mg | 12% | 5.3% | 833 ga |
Vitamini B9, folate | Makilogalamu 4 | Makilogalamu 400 | 1% | 0.4% | 10000 ga |
Vitamini B12, cobalamin | Makilogalamu 2.84 | Makilogalamu 3 | 94.7% | 42.1% | 106 ga |
Vitamini C, ascorbic | 4.4 mg | 90 mg | 4.9% | 2.2% | 2045 ga |
Vitamini E, alpha tocopherol, TE | 0.29 mg | 15 mg | 1.9% | 0.8% | 5172 ga |
Vitamini PP, NO | 5.3 mg | 20 mg | 26.5% | 11.8% | 377 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 243 mg | 2500 mg | 9.7% | 4.3% | 1029 ga |
Calcium, CA | 16 mg | 1000 mg | 1.6% | 0.7% | 6250 ga |
Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 2% | 2222 ga |
Sodium, Na | 110 mg | 1300 mg | 8.5% | 3.8% | 1182 ga |
Sulufule, S | 163 mg | 1000 mg | 16.3% | 7.2% | 613 ga |
Phosphorus, P. | 193 mg | 800 mg | 24.1% | 10.7% | 415 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.35 mg | 18 mg | 18.6% | 8.3% | 537 ga |
Manganese, Mn | 0.011 mg | 2 mg | 0.6% | 0.3% | 18182 ga |
Mkuwa, Cu | Makilogalamu 70 | Makilogalamu 1000 | 7% | 3.1% | 1429 ga |
Selenium, Ngati | Makilogalamu 10.4 | Makilogalamu 55 | 18.9% | 8.4% | 529 ga |
Nthaka, Zn | 3.01 mg | 12 mg | 25.1% | 11.2% | 399 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.007 ga | ~ | |||
valine | 0.848 ga | ~ | |||
Mbiri * | 0.409 ga | ~ | |||
Isoleucine | 0.743 ga | ~ | |||
nyalugwe | 1.307 ga | ~ | |||
lysine | 1.333 ga | ~ | |||
methionine | 0.365 ga | ~ | |||
threonine | 0.689 ga | ~ | |||
tryptophan | 0.188 ga | ~ | |||
chithuvj | 0.675 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.861 ga | ~ | |||
Aspartic asidi | 1.515 ga | ~ | |||
glycine | 1.205 ga | ~ | |||
Asidi a Glutamic | 2.052 ga | ~ | |||
Mapuloteni | 0.861 ga | ~ | |||
serine | 0.678 ga | ~ | |||
tyrosin | 0.496 ga | ~ | |||
Cysteine | 0.235 ga | ~ | |||
sterols | |||||
Cholesterol | 101 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.96 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.02 ga | ~ | |||
12: 0 Zolemba | 0.09 ga | ~ | |||
14: 0 Zachinsinsi | 0.31 ga | ~ | |||
16: 0 Palmitic | 3.82 ga | ~ | |||
18: 0 Stearin | 1.73 ga | ~ | |||
Monounsaturated mafuta zidulo | 8.13 ga | Mphindi 16.8 г | 48.4% | 21.5% | |
16: 1 Palmitoleic | 0.64 ga | ~ | |||
18:1 Olein (omega-9) | 7.3 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.78 ga | kuchokera 11.2 mpaka 20.6 | 15.9% | 7.1% | |
18: 2 Linoleic | 1.7 ga | ~ | |||
18: 3 Wachisoni | 0.08 ga | ~ | |||
Omega-3 mafuta acids | 0.08 ga | kuchokera 0.9 mpaka 3.7 | 8.9% | 4% | |
Omega-6 mafuta acids | 1.7 ga | kuchokera 4.7 mpaka 16.8 | 36.2% | 16.1% |
Mphamvu ndi 225 kcal.
- oz = 28.35 g (63.8 kcal)
- 4 oz = 113 g (254.3 kCal)
Lilime la nkhumba mavitamini ndi mchere wambiri monga: vitamini B1 - 32,7%, vitamini B2 - 26,9%, vitamini B5 - 12,8%, vitamini B6 - 12%, vitamini B12 - 94,7%, vitamini PP - 26,5 24,1, 18,6%, phosphorous - 18,9%, chitsulo - 25,1%, selenium - XNUMX%, zinki - XNUMX%
- 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 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.
- 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: calorie zili 225 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Nkhumba lilime, zopatsa mphamvu, zakudya, zothandiza katundu Lilime nkhumba