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 310 | Tsamba 1684 | 18.4% | 5.9% | 543 ga |
Mapuloteni | 11.43 ga | 76 ga | 15% | 4.8% | 665 ga |
mafuta | 5.85 ga | 56 ga | 10.4% | 3.4% | 957 ga |
Zakudya | 61.47 ga | 219 ga | 28.1% | 9.1% | 356 ga |
CHIKWANGWANI chamagulu | 3.9 ga | 20 ga | 19.5% | 6.3% | 513 ga |
Water | 11.9 ga | 2273 ga | 0.5% | 0.2% | 19101 ga |
ash | 5.45 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 27 | Makilogalamu 900 | 3% | 1% | 3333 ga |
Vitamini B1, thiamine | 0.115 mg | 1.5 mg | 7.7% | 2.5% | 1304 ga |
Vitamini B2, riboflavin | 0.267 mg | 1.8 mg | 14.8% | 4.8% | 674 ga |
Vitamini B6, pyridoxine | 1.01 mg | 2 mg | 50.5% | 16.3% | 198 ga |
Vitamini B9, folate | Makilogalamu 93 | Makilogalamu 400 | 23.3% | 7.5% | 430 ga |
Vitamini C, ascorbic | 80.8 mg | 90 mg | 89.8% | 29% | 111 ga |
Vitamini PP, NO | 1.46 mg | 20 mg | 7.3% | 2.4% | 1370 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1724 mg | 2500 mg | 69% | 22.3% | 145 ga |
Calcium, CA | 111 mg | 1000 mg | 11.1% | 3.6% | 901 ga |
Mankhwala a magnesium, mg | 264 mg | 400 mg | 66% | 21.3% | 152 ga |
Sodium, Na | 148 mg | 1300 mg | 11.4% | 3.7% | 878 ga |
Sulufule, S | 114.3 mg | 1000 mg | 11.4% | 3.7% | 875 ga |
Phosphorus, P. | 252 mg | 800 mg | 31.5% | 10.2% | 317 ga |
Tsatani Zinthu | |||||
Iron, Faith | 11.1 mg | 18 mg | 61.7% | 19.9% | 162 ga |
Manganese, Mn | 28.408 mg | 2 mg | 1420.4% | 458.2% | 7 ga |
Mkuwa, Cu | Makilogalamu 328 | Makilogalamu 1000 | 32.8% | 10.6% | 305 ga |
Selenium, Ngati | Makilogalamu 5.6 | Makilogalamu 55 | 10.2% | 3.3% | 982 ga |
Nthaka, Zn | 1.09 mg | 12 mg | 9.1% | 2.9% | 1101 ga |
Mafuta okhutira | |||||
Mafuta okhutira | 1.586 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.006 ga | ~ | |||
16: 0 Palmitic | 1.157 ga | ~ | |||
18: 0 Stearin | 0.247 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.429 ga | Mphindi 16.8 г | 2.6% | 0.8% | |
16: 1 Palmitoleic | 0.003 ga | ~ | |||
18:1 Olein (omega-9) | 0.39 ga | ~ | |||
20: 1 Chidole (9) | 0.006 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.067 ga | kuchokera 11.2 mpaka 20.6 | 18.5% | 6% | |
18: 2 Linoleic | 0.754 ga | ~ | |||
18: 3 Wachisoni | 1.242 ga | ~ | |||
20:4 Arachidonic | 0.013 ga | ~ | |||
Omega-3 mafuta acids | 1.248 ga | kuchokera 0.9 mpaka 3.7 | 100% | 32.3% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 ga | ~ | |||
Omega-6 mafuta acids | 0.767 ga | kuchokera 4.7 mpaka 16.8 | 16.3% | 5.3% |
Mphamvu ndi 310 kcal.
- supuni = 2.1 g (6.5 kCal)
- tsp = 0.7 g (2.2 kCal)
duwa mavitamini ndi michere yambiri monga: vitamini B2 - 14,8%, vitamini B6 - 50,5%, vitamini B9 - 23,3%, vitamini C - 89,8%, potaziyamu - 69%, calcium - 11,1 %, magnesium - 66%, phosphorus - 31,5%, chitsulo - 61,7%, manganese - 1420,4%, mkuwa - 32,8%
- 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 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 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
Tags: kalori okhutira 310 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe safironi imathandizira, zopatsa mphamvu, michere, zothandiza za safironi