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 23 | Tsamba 1684 | 1.4% | 6.1% | 7322 ga |
Mapuloteni | 2.97 ga | 76 ga | 3.9% | 17% | 2559 ga |
mafuta | 0.26 ga | 56 ga | 0.5% | 2.2% | 21538 ga |
Zakudya | 1.35 ga | 219 ga | 0.6% | 2.6% | 16222 ga |
CHIKWANGWANI chamagulu | 2.4 ga | 20 ga | 12% | 52.2% | 833 ga |
Water | 91.21 ga | 2273 ga | 4% | 17.4% | 2492 ga |
ash | 1.81 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 524 | Makilogalamu 900 | 58.2% | 253% | 172 ga |
beta carotenes | 6.288 mg | 5 mg | 125.8% | 547% | 80 ga |
Lutein + Zeaxanthin | Makilogalamu 11308 | ~ | |||
Vitamini B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 27.4% | 1579 ga |
Vitamini B2, riboflavin | 0.236 mg | 1.8 mg | 13.1% | 57% | 763 ga |
Vitamini B4, choline | 19.7 mg | 500 mg | 3.9% | 17% | 2538 ga |
Vitamini B5, pantothenic | 0.145 mg | 5 mg | 2.9% | 12.6% | 3448 ga |
Vitamini B6, pyridoxine | 0.242 mg | 2 mg | 12.1% | 52.6% | 826 ga |
Vitamini B9, folate | Makilogalamu 146 | Makilogalamu 400 | 36.5% | 158.7% | 274 ga |
Vitamini C, ascorbic | 9.8 mg | 90 mg | 10.9% | 47.4% | 918 ga |
Vitamini E, alpha tocopherol, TE | 2.08 mg | 15 mg | 13.9% | 60.4% | 721 ga |
Vitamini K, phylloquinone | Makilogalamu 493.6 | Makilogalamu 120 | 411.3% | 1788.3% | 24 ga |
Vitamini PP, NO | 0.49 mg | 20 mg | 2.5% | 10.9% | 4082 ga |
betaine | 89 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 466 mg | 2500 mg | 18.6% | 80.9% | 536 ga |
Calcium, CA | 136 mg | 1000 mg | 13.6% | 59.1% | 735 ga |
Mankhwala a magnesium, mg | 87 mg | 400 mg | 21.8% | 94.8% | 460 ga |
Sodium, Na | 306 mg | 1300 mg | 23.5% | 102.2% | 425 ga |
Sulufule, S | 29.7 mg | 1000 mg | 3% | 13% | 3367 ga |
Phosphorus, P. | 56 mg | 800 mg | 7% | 30.4% | 1429 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.57 mg | 18 mg | 19.8% | 86.1% | 504 ga |
Manganese, Mn | 0.935 mg | 2 mg | 46.8% | 203.5% | 214 ga |
Mkuwa, Cu | Makilogalamu 174 | Makilogalamu 1000 | 17.4% | 75.7% | 575 ga |
Selenium, Ngati | Makilogalamu 1.5 | Makilogalamu 55 | 2.7% | 11.7% | 3667 ga |
Zamadzimadzi, F | Makilogalamu 37.8 | Makilogalamu 4000 | 0.9% | 3.9% | 10582 ga |
Nthaka, Zn | 0.76 mg | 12 mg | 6.3% | 27.4% | 1579 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.43 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.168 ga | ~ | |||
valine | 0.168 ga | ~ | |||
Mbiri * | 0.066 ga | ~ | |||
Isoleucine | 0.152 ga | ~ | |||
nyalugwe | 0.231 ga | ~ | |||
lysine | 0.182 ga | ~ | |||
methionine | 0.055 ga | ~ | |||
threonine | 0.127 ga | ~ | |||
tryptophan | 0.04 ga | ~ | |||
chithuvj | 0.134 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.147 ga | ~ | |||
Aspartic asidi | 0.25 ga | ~ | |||
glycine | 0.14 ga | ~ | |||
Asidi a Glutamic | 0.357 ga | ~ | |||
Mapuloteni | 0.116 ga | ~ | |||
serine | 0.107 ga | ~ | |||
tyrosin | 0.113 ga | ~ | |||
Cysteine | 0.035 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.043 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.006 ga | ~ | |||
16: 0 Palmitic | 0.033 ga | ~ | |||
18: 0 Stearin | 0.003 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.006 ga | Mphindi 16.8 г | |||
16: 1 Palmitoleic | 0.003 ga | ~ | |||
18:1 Olein (omega-9) | 0.003 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.109 ga | kuchokera 11.2 mpaka 20.6 | 1% | 4.3% | |
18: 2 Linoleic | 0.017 ga | ~ | |||
18: 3 Wachisoni | 0.092 ga | ~ | |||
Omega-3 mafuta acids | 0.092 ga | kuchokera 0.9 mpaka 3.7 | 10.2% | 44.3% | |
Omega-6 mafuta acids | 0.017 ga | kuchokera 4.7 mpaka 16.8 | 0.4% | 1.7% |
Mphamvu ndi 23 kcal.
- chikho = 180 g (41.4 kCal)
Sipinachi, yophika, ndi mchere mavitamini ndi michere yambiri monga: vitamini A - 58,2%, beta-carotene - 125,8%, vitamini B2 - 13,1%, vitamini B6 - 12,1%, vitamini B9 - 36,5%, vitamini E - 13,9%, vitamini K - 411,3%, potaziyamu - 18,6%, calcium - 13,6%, magnesium - 21,8%, chitsulo - 19,8%, manganese - 46,8%, mkuwa - 17,4%
- 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 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 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.
- 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.
- 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 23 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, mmene Sipinachi zothandiza, yophika, mchere, zopatsa mphamvu, zakudya, zothandiza katundu Sipinachi, yophika, ndi mchere