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 149 | Tsamba 1684 | 8.8% | 5.9% | 1130 ga |
| Mapuloteni | 9.99 ga | 76 ga | 13.1% | 8.8% | 761 ga |
| mafuta | 10.98 ga | 56 ga | 19.6% | 13.2% | 510 ga |
| Zakudya | 1.61 ga | 219 ga | 0.7% | 0.5% | 13602 ga |
| Water | 76.4 ga | 2273 ga | 3.4% | 2.3% | 2975 ga |
| ash | 1.01 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 161 | Makilogalamu 900 | 17.9% | 12% | 559 ga |
| Retinol | 0.159 mg | ~ | |||
| beta carotenes | 0.026 mg | 5 mg | 0.5% | 0.3% | 19231 ga |
| beta Cryptoxanthin | Makilogalamu 7 | ~ | |||
| Lutein + Zeaxanthin | Makilogalamu 372 | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 1.8% | 3750 ga |
| Vitamini B2, riboflavin | 0.376 mg | 1.8 mg | 20.9% | 14% | 479 ga |
| Vitamini B4, choline | 221 mg | 500 mg | 44.2% | 29.7% | 226 ga |
| Vitamini B5, pantothenic | 1.217 mg | 5 mg | 24.3% | 16.3% | 411 ga |
| Vitamini B6, pyridoxine | 0.134 mg | 2 mg | 6.7% | 4.5% | 1493 ga |
| Vitamini B9, folate | Makilogalamu 36 | Makilogalamu 400 | 9% | 6% | 1111 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.76 | Makilogalamu 3 | 25.3% | 17% | 395 ga |
| Vitamini D, calciferol | Makilogalamu 1.8 | Makilogalamu 10 | 18% | 12.1% | 556 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 1.8 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 1.15 mg | 15 mg | 7.7% | 5.2% | 1304 ga |
| beta tocopherol | 0.03 mg | ~ | |||
| Popanga madzi a gamma Tocopherol | 2.12 mg | ~ | |||
| kutcheru | 0.65 mg | ~ | |||
| Vitamini K, phylloquinone | Makilogalamu 4 | Makilogalamu 120 | 3.3% | 2.2% | 3000 ga |
| Vitamini PP, NO | 0.076 mg | 20 mg | 0.4% | 0.3% | 26316 ga |
| betaine | 0.3 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 132 mg | 2500 mg | 5.3% | 3.6% | 1894 ga |
| Calcium, CA | 66 mg | 1000 mg | 6.6% | 4.4% | 1515 ga |
| Mankhwala a magnesium, mg | 11 mg | 400 mg | 2.8% | 1.9% | 3636 ga |
| Sodium, Na | 145 mg | 1300 mg | 11.2% | 7.5% | 897 ga |
| Sulufule, S | 99.9 mg | 1000 mg | 10% | 6.7% | 1001 ga |
| Phosphorus, P. | 165 mg | 800 mg | 20.6% | 13.8% | 485 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.31 mg | 18 mg | 7.3% | 4.9% | 1374 ga |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.7% | 9091 ga |
| Mkuwa, Cu | Makilogalamu 59 | Makilogalamu 1000 | 5.9% | 4% | 1695 ga |
| Selenium, Ngati | Makilogalamu 23.5 | Makilogalamu 55 | 42.7% | 28.7% | 234 ga |
| Zamadzimadzi, F | Makilogalamu 0.8 | Makilogalamu 4000 | 500000 ga | ||
| Nthaka, Zn | 1.04 mg | 12 mg | 8.7% | 5.8% | 1154 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 1.39 ga | maulendo 100 г | |||
| Shuga (dextrose) | 0.28 ga | ~ | |||
| lactose | 1.11 ga | ~ | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.623 ga | ~ | |||
| valine | 0.676 ga | ~ | |||
| Mbiri * | 0.245 ga | ~ | |||
| Isoleucine | 0.532 ga | ~ | |||
| nyalugwe | 0.861 ga | ~ | |||
| lysine | 0.705 ga | ~ | |||
| methionine | 0.297 ga | ~ | |||
| threonine | 0.442 ga | ~ | |||
| tryptophan | 0.139 ga | ~ | |||
| chithuvj | 0.535 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.566 ga | ~ | |||
| Aspartic asidi | 1.034 ga | ~ | |||
| glycine | 0.335 ga | ~ | |||
| Asidi a Glutamic | 1.378 ga | ~ | |||
| Mapuloteni | 0.453 ga | ~ | |||
| serine | 0.742 ga | ~ | |||
| tyrosin | 0.402 ga | ~ | |||
| Cysteine | 0.205 ga | ~ | |||
| sterols | |||||
| Cholesterol | 277 mg | pa 300 mg | |||
| Ma Phytosterols | 10 mg | ~ | |||
| Mafuta acid | |||||
| Transgender | 0.624 ga | maulendo 1.9 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 3.331 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.019 ga | ~ | |||
| 6: 0 nayiloni | 0.016 ga | ~ | |||
| 8: 0 Wopanga | 0.019 ga | ~ | |||
| 10: 0 Kapuli | 0.021 ga | ~ | |||
| 12: 0 Zolemba | 0.017 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.092 ga | ~ | |||
| 15:0 Pentadecanoic | 0.007 ga | ~ | |||
| 16: 0 Palmitic | 2.17 ga | ~ | |||
| 17-0 margarine | 0.019 ga | ~ | |||
| 18: 0 Stearin | 0.927 ga | ~ | |||
| 20:0 Chiarachinic | 0.013 ga | ~ | |||
| 22: 0 | 0.008 ga | ~ | |||
| 24:0 Lignoceric | 0.003 ga | ~ | |||
| Monounsaturated mafuta zidulo | 4.441 ga | Mphindi 16.8 г | 26.4% | 17.7% | |
| 14:1 Miristoleic | 0.005 ga | ~ | |||
| 16: 1 Palmitoleic | 0.15 ga | ~ | |||
| 17:1 Heptadecene | 0.01 ga | ~ | |||
| 18:1 Olein (omega-9) | 4.25 ga | ~ | |||
| 20: 1 Chidole (9) | 0.025 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 2.429 ga | kuchokera 11.2 mpaka 20.6 | 21.7% | 14.6% | |
| 18: 2 Linoleic | 2.067 ga | ~ | |||
| 18: 3 Wachisoni | 0.134 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.013 ga | ~ | |||
| 20:3 Eicosatriene | 0.017 ga | ~ | |||
| 20:4 Arachidonic | 0.139 ga | ~ | |||
| Omega-3 mafuta acids | 0.182 ga | kuchokera 0.9 mpaka 3.7 | 20.2% | 13.6% | |
| 22:4 Docosatetraene, Omega-6 | 0.01 ga | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.043 ga | ~ | |||
| Omega-6 mafuta acids | 2.246 ga | kuchokera 4.7 mpaka 16.8 | 47.8% | 32.1% |
Mphamvu ndi 149 kcal.
- chikho = 220 g (327.8 kCal)
- supuni = 13.7 g (20.4 kCal)
- chachikulu = 61 gr (90.9 kcal)
Mazira ophwanyika mavitamini ndi michere yambiri monga: vitamini A - 17,9%, vitamini B2 - 20,9%, choline - 44,2%, vitamini B5 - 24,3%, vitamini B12 - 25,3%, vitamini D - 18%, phosphorus - 20,6%, selenium - 42,7%
- 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 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.
- 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.
Tags: kalori 149 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe mazira ophwanyidwa ndi othandiza, zopatsa mphamvu, zakudya, zothandiza mazira ophwanyika