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 446 | Tsamba 1684 | 26.5% | 5.9% | 378 ga |
Mapuloteni | 18.55 ga | 76 ga | 24.4% | 5.5% | 410 ga |
mafuta | 19.4 ga | 56 ga | 34.6% | 7.8% | 289 ga |
Zakudya | 35.35 ga | 219 ga | 16.1% | 3.6% | 620 ga |
CHIKWANGWANI chamagulu | 18.4 ga | 20 ga | 92% | 20.6% | 109 ga |
Water | 4.5 ga | 2273 ga | 0.2% | 50511 ga | |
ash | 3.8 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 3 | Makilogalamu 900 | 0.3% | 0.1% | 30000 ga |
Vitamini B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 0.5% | 4412 ga |
Vitamini B2, riboflavin | 0.052 mg | 1.8 mg | 2.9% | 0.7% | 3462 ga |
Vitamini B4, choline | 39.1 mg | 500 mg | 7.8% | 1.7% | 1279 ga |
Vitamini B5, pantothenic | 0.056 mg | 5 mg | 1.1% | 0.2% | 8929 ga |
Vitamini B6, pyridoxine | 0.037 mg | 2 mg | 1.9% | 0.4% | 5405 ga |
Vitamini B9, folate | Makilogalamu 9 | Makilogalamu 400 | 2.3% | 0.5% | 4444 ga |
Vitamini C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 ga |
Vitamini PP, NO | 0.286 mg | 20 mg | 1.4% | 0.3% | 6993 ga |
betaine | 0.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 919 mg | 2500 mg | 36.8% | 8.3% | 272 ga |
Calcium, CA | 55 mg | 1000 mg | 5.5% | 1.2% | 1818 ga |
Mankhwala a magnesium, mg | 262 mg | 400 mg | 65.5% | 14.7% | 153 ga |
Sodium, Na | 2541 mg | 1300 mg | 195.5% | 43.8% | 51 ga |
Sulufule, S | 185.5 mg | 1000 mg | 18.6% | 4.2% | 539 ga |
Phosphorus, P. | 92 mg | 800 mg | 11.5% | 2.6% | 870 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.31 mg | 18 mg | 18.4% | 4.1% | 544 ga |
Manganese, Mn | 0.496 mg | 2 mg | 24.8% | 5.6% | 403 ga |
Mkuwa, Cu | Makilogalamu 690 | Makilogalamu 1000 | 69% | 15.5% | 145 ga |
Nthaka, Zn | 10.3 mg | 12 mg | 85.8% | 19.2% | 117 ga |
Amino Acids Ofunika | |||||
Arginine * | 3.049 ga | ~ | |||
valine | 1.491 ga | ~ | |||
Mbiri * | 0.515 ga | ~ | |||
Isoleucine | 0.956 ga | ~ | |||
nyalugwe | 1.572 ga | ~ | |||
lysine | 1.386 ga | ~ | |||
methionine | 0.417 ga | ~ | |||
threonine | 0.683 ga | ~ | |||
tryptophan | 0.326 ga | ~ | |||
chithuvj | 0.924 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.875 ga | ~ | |||
Aspartic asidi | 1.873 ga | ~ | |||
glycine | 1.358 ga | ~ | |||
Asidi a Glutamic | 3.262 ga | ~ | |||
Mapuloteni | 0.756 ga | ~ | |||
serine | 0.868 ga | ~ | |||
tyrosin | 0.77 ga | ~ | |||
Cysteine | 0.228 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.67 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.019 ga | ~ | |||
14: 0 Zachinsinsi | 0.022 ga | ~ | |||
16: 0 Palmitic | 2.374 ga | ~ | |||
18: 0 Stearin | 1.189 ga | ~ | |||
Monounsaturated mafuta zidulo | 6.032 ga | Mphindi 16.8 г | 35.9% | 8% | |
16: 1 Palmitoleic | 0.042 ga | ~ | |||
18:1 Olein (omega-9) | 5.985 ga | ~ | |||
Mafuta a Polyunsaturated acids | 8.844 ga | kuchokera 11.2 mpaka 20.6 | 79% | 17.7% | |
18: 2 Linoleic | 8.759 ga | ~ | |||
18: 3 Wachisoni | 0.077 ga | ~ | |||
Omega-3 mafuta acids | 0.077 ga | kuchokera 0.9 mpaka 3.7 | 8.6% | 1.9% | |
Omega-6 mafuta acids | 8.759 ga | kuchokera 4.7 mpaka 16.8 | 100% | 22.4% |
Mphamvu ndi 446 kcal.
- chikho = 64 g (285.4 kCal)
- oz (85 mbewu) = 28.35 g (126.4 kCal)
Dzungu mbewu, unpeeled, yokazinga ndi mchere mavitamini ndi michere yambiri monga: potaziyamu - 36,8%, magnesium - 65,5%, phosphorus - 11,5%, iron - 18,4%, manganese - 24,8%, copper - 69%, zinc - 85,8%
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
- 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 446 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe ndi zothandiza Mbeu za dzungu, zosasankhidwa, zokazinga ndi mchere, zopatsa mphamvu, michere, zothandiza