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 158 | Tsamba 1684 | 9.4% | 5.9% | 1066 ga |
Mapuloteni | 13.05 ga | 76 ga | 17.2% | 10.9% | 582 ga |
mafuta | 11.09 ga | 56 ga | 19.8% | 12.5% | 505 ga |
Zakudya | 0.41 ga | 219 ga | 0.2% | 0.1% | 53415 ga |
Water | 74.35 ga | 2273 ga | 3.3% | 2.1% | 3057 ga |
ash | 1.1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 156 | Makilogalamu 900 | 17.3% | 10.9% | 577 ga |
Retinol | 0.155 mg | ~ | |||
beta carotenes | 0.011 mg | 5 mg | 0.2% | 0.1% | 45455 ga |
beta Cryptoxanthin | Makilogalamu 10 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 369 | ~ | |||
Vitamini B1, thiamine | 0.13 mg | 1.5 mg | 8.7% | 5.5% | 1154 ga |
Vitamini B2, riboflavin | 0.79 mg | 1.8 mg | 43.9% | 27.8% | 228 ga |
Vitamini B4, choline | 263.4 mg | 500 mg | 52.7% | 33.4% | 190 ga |
Vitamini B5, pantothenic | 1.761 mg | 5 mg | 35.2% | 22.3% | 284 ga |
Vitamini B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 4.7% | 1333 ga |
Vitamini B9, folate | Makilogalamu 66 | Makilogalamu 400 | 16.5% | 10.4% | 606 ga |
Vitamini B12, cobalamin | Makilogalamu 1.58 | Makilogalamu 3 | 52.7% | 33.4% | 190 ga |
Vitamini D, calciferol | Makilogalamu 1.4 | Makilogalamu 10 | 14% | 8.9% | 714 ga |
Vitamini D3, cholecalciferol | Makilogalamu 1.4 | ~ | |||
Vitamini E, alpha tocopherol, TE | 1.08 mg | 15 mg | 7.2% | 4.6% | 1389 ga |
Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.2% | 40000 ga |
Vitamini PP, NO | 0.15 mg | 20 mg | 0.8% | 0.5% | 13333 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 132 mg | 2500 mg | 5.3% | 3.4% | 1894 ga |
Calcium, CA | 64 mg | 1000 mg | 6.4% | 4.1% | 1563 ga |
Mankhwala a magnesium, mg | 13 mg | 400 mg | 3.3% | 2.1% | 3077 ga |
Sodium, Na | 141 mg | 1300 mg | 10.8% | 6.8% | 922 ga |
Sulufule, S | 130.5 mg | 1000 mg | 13.1% | 8.3% | 766 ga |
Phosphorus, P. | 226 mg | 800 mg | 28.3% | 17.9% | 354 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.65 mg | 18 mg | 20.3% | 12.8% | 493 ga |
Manganese, Mn | 0.038 mg | 2 mg | 1.9% | 1.2% | 5263 ga |
Mkuwa, Cu | Makilogalamu 62 | Makilogalamu 1000 | 6.2% | 3.9% | 1613 ga |
Selenium, Ngati | Makilogalamu 32 | Makilogalamu 55 | 58.2% | 36.8% | 172 ga |
Nthaka, Zn | 1.47 mg | 12 mg | 12.3% | 7.8% | 816 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.4 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.835 ga | ~ | |||
valine | 0.94 ga | ~ | |||
Mbiri * | 0.315 ga | ~ | |||
Isoleucine | 0.816 ga | ~ | |||
nyalugwe | 1.146 ga | ~ | |||
lysine | 0.881 ga | ~ | |||
methionine | 0.421 ga | ~ | |||
threonine | 0.641 ga | ~ | |||
tryptophan | 0.209 ga | ~ | |||
chithuvj | 0.737 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.762 ga | ~ | |||
Aspartic asidi | 1.294 ga | ~ | |||
glycine | 0.434 ga | ~ | |||
Asidi a Glutamic | 1.662 ga | ~ | |||
Mapuloteni | 0.518 ga | ~ | |||
serine | 0.992 ga | ~ | |||
tyrosin | 0.543 ga | ~ | |||
Cysteine | 0.311 ga | ~ | |||
sterols | |||||
Cholesterol | 844 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.557 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.053 ga | ~ | |||
16: 0 Palmitic | 2.666 ga | ~ | |||
18: 0 Stearin | 0.838 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.324 ga | Mphindi 16.8 г | 25.7% | 16.3% | |
16: 1 Palmitoleic | 0.473 ga | ~ | |||
18:1 Olein (omega-9) | 3.851 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.324 ga | kuchokera 11.2 mpaka 20.6 | 11.8% | 7.5% | |
18: 2 Linoleic | 0.94 ga | ~ | |||
18: 3 Wachisoni | 0.044 ga | ~ | |||
20:4 Arachidonic | 0.122 ga | ~ | |||
Omega-3 mafuta acids | 0.044 ga | kuchokera 0.9 mpaka 3.7 | 4.9% | 3.1% | |
Omega-6 mafuta acids | 1.062 ga | kuchokera 4.7 mpaka 16.8 | 22.6% | 14.3% |
Mphamvu ndi 158 kcal.
- dzira = 9 gr (14.2 kcal)
Zinziri zinziri mavitamini ndi michere yambiri monga: vitamini A - 17,3%, vitamini B2 - 43,9%, choline - 52,7%, vitamini B5 - 35,2%, vitamini B9 - 16,5%, vitamini B12 - 52,7%, vitamini D - 14%, phosphorus - 28,3%, chitsulo - 20,3%, selenium - 58,2%, zinc - 12,3%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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: kalori okhutira 158 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, phindu la dzira la zinziri, zopatsa mphamvu, michere, zinthu zothandiza Dzira la zinziri