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 315 | Tsamba 1684 | 18.7% | 5.9% | 535 ga |
Mapuloteni | 10.63 ga | 76 ga | 14% | 4.4% | 715 ga |
mafuta | 12.75 ga | 56 ga | 22.8% | 7.2% | 439 ga |
Zakudya | 20.43 ga | 219 ga | 9.3% | 3% | 1072 ga |
CHIKWANGWANI chamagulu | 40.3 ga | 20 ga | 201.5% | 64% | 50 ga |
Water | 7.96 ga | 2273 ga | 0.4% | 0.1% | 28555 ga |
ash | 7.95 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 295 | Makilogalamu 900 | 32.8% | 10.4% | 305 ga |
beta carotenes | 3.485 mg | 5 mg | 69.7% | 22.1% | 143 ga |
beta Cryptoxanthin | Makilogalamu 109 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 1895 | ~ | |||
Vitamini B1, thiamine | 0.754 mg | 1.5 mg | 50.3% | 16% | 199 ga |
Vitamini B2, riboflavin | 0.336 mg | 1.8 mg | 18.7% | 5.9% | 536 ga |
Vitamini B4, choline | 43.6 mg | 500 mg | 8.7% | 2.8% | 1147 ga |
Vitamini B6, pyridoxine | 2.69 mg | 2 mg | 134.5% | 42.7% | 74 ga |
Vitamini B9, folate | Makilogalamu 274 | Makilogalamu 400 | 68.5% | 21.7% | 146 ga |
Vitamini C, ascorbic | 32.4 mg | 90 mg | 36% | 11.4% | 278 ga |
Vitamini E, alpha tocopherol, TE | 7.48 mg | 15 mg | 49.9% | 15.8% | 201 ga |
Vitamini K, phylloquinone | Makilogalamu 1714.5 | Makilogalamu 120 | 1428.8% | 453.6% | 7 ga |
Vitamini PP, NO | 5.72 mg | 20 mg | 28.6% | 9.1% | 350 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1070 mg | 2500 mg | 42.8% | 13.6% | 234 ga |
Calcium, CA | 1652 mg | 1000 mg | 165.2% | 52.4% | 61 ga |
Mankhwala a magnesium, mg | 428 mg | 400 mg | 107% | 34% | 93 ga |
Sodium, Na | 11 mg | 1300 mg | 0.8% | 0.3% | 11818 ga |
Sulufule, S | 106.3 mg | 1000 mg | 10.6% | 3.4% | 941 ga |
Phosphorus, P. | 91 mg | 800 mg | 11.4% | 3.6% | 879 ga |
Tsatani Zinthu | |||||
Iron, Faith | 28.12 mg | 18 mg | 156.2% | 49.6% | 64 ga |
Manganese, Mn | 3.133 mg | 2 mg | 156.7% | 49.7% | 64 ga |
Mkuwa, Cu | Makilogalamu 757 | Makilogalamu 1000 | 75.7% | 24% | 132 ga |
Selenium, Ngati | Makilogalamu 3.7 | Makilogalamu 55 | 6.7% | 2.1% | 1486 ga |
Nthaka, Zn | 4.7 mg | 12 mg | 39.2% | 12.4% | 255 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.71 ga | maulendo 100 г | |||
sterols | |||||
Ma Phytosterols | 244 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 7.03 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.71 ga | ~ | |||
10: 0 Kapuli | 0.76 ga | ~ | |||
12: 0 Zolemba | 0.3 ga | ~ | |||
14: 0 Zachinsinsi | 0.72 ga | ~ | |||
16: 0 Palmitic | 3.15 ga | ~ | |||
18: 0 Stearin | 1.25 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.87 ga | Mphindi 16.8 г | 11.1% | 3.5% | |
16: 1 Palmitoleic | 0.12 ga | ~ | |||
18:1 Olein (omega-9) | 1.75 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.76 ga | kuchokera 11.2 mpaka 20.6 | 15.7% | 5% | |
18: 2 Linoleic | 0.53 ga | ~ | |||
18: 3 Wachisoni | 1.23 ga | ~ | |||
Omega-3 mafuta acids | 1.23 ga | kuchokera 0.9 mpaka 3.7 | 100% | 31.7% | |
Omega-6 mafuta acids | 0.53 ga | kuchokera 4.7 mpaka 16.8 | 11.3% | 3.6% |
Mphamvu ndi 315 kcal.
- supuni = 2 g (6.3 kCal)
- tsp = 0.7 g (2.2 kCal)
Sage, nthaka mavitamini ndi michere yambiri monga: vitamini A - 32,8%, beta-carotene - 69,7%, vitamini B1 - 50,3%, vitamini B2 - 18,7%, vitamini B6 - 134,5%, vitamini B9 - 68,5%, vitamini C - 36%, vitamini E - 49,9%, vitamini K - 1428,8%, vitamini PP - 28,6%, potaziyamu - 42,8%, calcium - 165,2%, magnesium - 107%, phosphorus - 11,4%, chitsulo - 156,2%, manganese - 156,7%, mkuwa - 75,7%, zinc - 39,2%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- B-carotene ndi provitamin A ndipo ali ndi zida za antioxidant. 6 mcg wa beta-carotene ndi wofanana ndi 1 mcg wa vitamini A.
- 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 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.
- 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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.
- 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.
- 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 315 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Sage, nthaka, zopatsa mphamvu, zakudya, zothandiza katundu Sage, nthaka