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 559 | Tsamba 1684 | 33.2% | 5.9% | 301 ga |
Mapuloteni | 30.23 ga | 76 ga | 39.8% | 7.1% | 251 ga |
mafuta | 49.05 ga | 56 ga | 87.6% | 15.7% | 114 ga |
Zakudya | 4.71 ga | 219 ga | 2.2% | 0.4% | 4650 ga |
CHIKWANGWANI chamagulu | 6 ga | 20 ga | 30% | 5.4% | 333 ga |
Water | 5.23 ga | 2273 ga | 0.2% | 43461 ga | |
ash | 4.78 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 90000 ga | |
alpha carotenes | Makilogalamu 1 | ~ | |||
beta carotenes | 0.009 mg | 5 mg | 0.2% | 55556 ga | |
beta Cryptoxanthin | Makilogalamu 1 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 74 | ~ | |||
Vitamini B1, thiamine | 0.273 mg | 1.5 mg | 18.2% | 3.3% | 549 ga |
Vitamini B2, riboflavin | 0.153 mg | 1.8 mg | 8.5% | 1.5% | 1176 ga |
Vitamini B4, choline | 63 mg | 500 mg | 12.6% | 2.3% | 794 ga |
Vitamini B5, pantothenic | 0.75 mg | 5 mg | 15% | 2.7% | 667 ga |
Vitamini B6, pyridoxine | 0.143 mg | 2 mg | 7.2% | 1.3% | 1399 ga |
Vitamini B9, folate | Makilogalamu 58 | Makilogalamu 400 | 14.5% | 2.6% | 690 ga |
Vitamini C, ascorbic | 1.9 mg | 90 mg | 2.1% | 0.4% | 4737 ga |
Vitamini E, alpha tocopherol, TE | 2.18 mg | 15 mg | 14.5% | 2.6% | 688 ga |
beta tocopherol | 0.03 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 35.1 mg | ~ | |||
kutcheru | 0.44 mg | ~ | |||
Vitamini H, biotin | Makilogalamu 4.57 | Makilogalamu 50 | 9.1% | 1.6% | 1094 ga |
Vitamini K, phylloquinone | Makilogalamu 7.3 | Makilogalamu 120 | 6.1% | 1.1% | 1644 ga |
Vitamini PP, NO | 4.987 mg | 20 mg | 24.9% | 4.5% | 401 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 809 mg | 2500 mg | 32.4% | 5.8% | 309 ga |
Calcium, CA | 46 mg | 1000 mg | 4.6% | 0.8% | 2174 ga |
Pakachitsulo, Si | 25 mg | 30 mg | 83.3% | 14.9% | 120 ga |
Mankhwala a magnesium, mg | 592 mg | 400 mg | 148% | 26.5% | 68 ga |
Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.1% | 18571 ga |
Sulufule, S | 146 mg | 1000 mg | 14.6% | 2.6% | 685 ga |
Phosphorus, P. | 1233 mg | 800 mg | 154.1% | 27.6% | 65 ga |
Mankhwala, Cl | 80 mg | 2300 mg | 3.5% | 0.6% | 2875 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 300 | ~ | |||
Wopanga, B. | Makilogalamu 55 | ~ | |||
Vanadium, V | Makilogalamu 170 | ~ | |||
Iron, Faith | 8.82 mg | 18 mg | 49% | 8.8% | 204 ga |
Ayodini, ine | Makilogalamu 12 | Makilogalamu 150 | 8% | 1.4% | 1250 ga |
Cobalt, Co. | Makilogalamu 8.3 | Makilogalamu 10 | 83% | 14.8% | 120 ga |
Lifiyamu, Li | Makilogalamu 6 | ~ | |||
Manganese, Mn | 4.543 mg | 2 mg | 227.2% | 40.6% | 44 ga |
Mkuwa, Cu | Makilogalamu 1343 | Makilogalamu 1000 | 134.3% | 24% | 74 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 10 | Makilogalamu 70 | 14.3% | 2.6% | 700 ga |
Nickel, ndi | Makilogalamu 8.8 | ~ | |||
Rubidium, Rb | Makilogalamu 26 | ~ | |||
Selenium, Ngati | Makilogalamu 9.4 | Makilogalamu 55 | 17.1% | 3.1% | 585 ga |
Olimba, Sr. | Makilogalamu 12.5 | ~ | |||
Titan, inu | Makilogalamu 20 | ~ | |||
Zamadzimadzi, F | Makilogalamu 90 | Makilogalamu 4000 | 2.3% | 0.4% | 4444 ga |
Chrome, Kr | Makilogalamu 40 | Makilogalamu 50 | 80% | 14.3% | 125 ga |
Nthaka, Zn | 7.81 mg | 12 mg | 65.1% | 11.6% | 154 ga |
Zirconium, Zr | Makilogalamu 9.8 | ~ | |||
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 1.47 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.4 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.13 ga | ~ | |||
sucrose | 1.13 ga | ~ | |||
fructose | 0.15 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 5.353 ga | ~ | |||
valine | 1.579 ga | ~ | |||
Mbiri * | 0.78 ga | ~ | |||
Isoleucine | 1.281 ga | ~ | |||
nyalugwe | 2.419 ga | ~ | |||
lysine | 1.236 ga | ~ | |||
methionine | 0.603 ga | ~ | |||
threonine | 0.998 ga | ~ | |||
tryptophan | 0.576 ga | ~ | |||
chithuvj | 1.733 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.485 ga | ~ | |||
Aspartic asidi | 2.96 ga | ~ | |||
glycine | 1.843 ga | ~ | |||
Asidi a Glutamic | 6.188 ga | ~ | |||
Mapuloteni | 1.316 ga | ~ | |||
serine | 1.673 ga | ~ | |||
tyrosin | 1.093 ga | ~ | |||
Cysteine | 0.332 ga | ~ | |||
Mafuta acid | |||||
Transgender | 0.064 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.026 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 8.659 ga | maulendo 18.7 г | |||
6: 0 nayiloni | 0.001 ga | ~ | |||
10: 0 Kapuli | 0.003 ga | ~ | |||
12: 0 Zolemba | 0.006 ga | ~ | |||
14: 0 Zachinsinsi | 0.059 ga | ~ | |||
15:0 Pentadecanoic | 0.008 ga | ~ | |||
16: 0 Palmitic | 5.364 ga | ~ | |||
17-0 margarine | 0.037 ga | ~ | |||
18: 0 Stearin | 2.869 ga | ~ | |||
20:0 Chiarachinic | 0.212 ga | ~ | |||
22: 0 | 0.057 ga | ~ | |||
24:0 Lignoceric | 0.044 ga | ~ | |||
Monounsaturated mafuta zidulo | 16.242 ga | Mphindi 16.8 г | 96.7% | 17.3% | |
16: 1 Palmitoleic | 0.048 ga | ~ | |||
16:1 mz | 0.048 ga | ~ | |||
18:1 Olein (omega-9) | 16.133 ga | ~ | |||
18:1 mz | 16.108 ga | ~ | |||
18: 1 kusinthana | 0.025 ga | ~ | |||
20: 1 Chidole (9) | 0.056 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.001 ga | ~ | |||
22: 1 kusinthana | 0.001 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.005 ga | ~ | |||
Mafuta a Polyunsaturated acids | 20.976 ga | kuchokera 11.2 mpaka 20.6 | 101.8% | 18.2% | |
18: 2 Linoleic | 20.71 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.039 ga | ~ | |||
18:2 Omega-6, cis, cis | 20.667 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.004 ga | ~ | |||
18: 3 Wachisoni | 0.12 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.12 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.004 ga | ~ | |||
20:4 Arachidonic | 0.131 ga | ~ | |||
Omega-3 mafuta acids | 0.12 ga | kuchokera 0.9 mpaka 3.7 | 13.3% | 2.4% | |
22:4 Docosatetraene, Omega-6 | 0.006 ga | ~ | |||
Omega-6 mafuta acids | 20.808 ga | kuchokera 4.7 mpaka 16.8 | 123.9% | 22.2% |
Mphamvu ndi 559 kcal.
- chikho = 138 g (771.4 kCal)
- oz hulled (mbewu 142) = 28.35 g (158.5 kCal)
Dzungu mbewu, zouma mavitamini ndi michere yambiri monga: vitamini B1 - 18,2%, choline - 12,6%, vitamini B5 - 15%, vitamini B9 - 14,5%, vitamini E - 14,5%, vitamini PP - 24,9, 32,4, 83,3%, potaziyamu - 148%, silicon - 154,1%, magnesium - 49%, phosphorus - 83%, chitsulo - 227,2%, cobalt - 134,3%, manganese - 14,3%, mkuwa - 17,1, 80%, molybdenum - 65,1%, selenium - XNUMX%, chromium - XNUMX%, zinc - 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.
- 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 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 E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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 559 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, phindu la mbewu ya Dzungu, zouma, zopatsa mphamvu, michere, zinthu zothandiza Mbeu za dzungu, zouma