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 19 | Tsamba 1684 | 1.1% | 5.8% | 8863 ga |
Mapuloteni | 2.11 ga | 76 ga | 2.8% | 14.7% | 3602 ga |
mafuta | 0.37 ga | 56 ga | 0.7% | 3.7% | 15135 ga |
Zakudya | 0.72 ga | 219 ga | 0.3% | 1.6% | 30417 ga |
CHIKWANGWANI chamagulu | 2.2 ga | 20 ga | 11% | 57.9% | 909 ga |
Water | 93.22 ga | 2273 ga | 4.1% | 21.6% | 2438 ga |
ash | 1.38 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 404 | Makilogalamu 900 | 44.9% | 236.3% | 223 ga |
beta carotenes | 4.85 mg | 5 mg | 97% | 510.5% | 103 ga |
Lutein + Zeaxanthin | Makilogalamu 8722 | ~ | |||
Vitamini B1, thiamine | 0.018 mg | 1.5 mg | 1.2% | 6.3% | 8333 ga |
Vitamini B2, riboflavin | 0.106 mg | 1.8 mg | 5.9% | 31.1% | 1698 ga |
Vitamini B4, choline | 15.2 mg | 500 mg | 3% | 15.8% | 3289 ga |
Vitamini B5, pantothenic | 0.038 mg | 5 mg | 0.8% | 4.2% | 13158 ga |
Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 21.1% | 2500 ga |
Vitamini B9, folate | Makilogalamu 58 | Makilogalamu 400 | 14.5% | 76.3% | 690 ga |
Vitamini C, ascorbic | 13.5 mg | 90 mg | 15% | 78.9% | 667 ga |
Vitamini E, alpha tocopherol, TE | 1.6 mg | 15 mg | 10.7% | 56.3% | 938 ga |
Vitamini K, phylloquinone | Makilogalamu 380.8 | Makilogalamu 120 | 317.3% | 1670% | 32 ga |
Vitamini PP, NO | 0.271 mg | 20 mg | 1.4% | 7.4% | 7380 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 230 mg | 2500 mg | 9.2% | 48.4% | 1087 ga |
Calcium, CA | 83 mg | 1000 mg | 8.3% | 43.7% | 1205 ga |
Mankhwala a magnesium, mg | 56 mg | 400 mg | 14% | 73.7% | 714 ga |
Sodium, Na | 75 mg | 1300 mg | 5.8% | 30.5% | 1733 ga |
Sulufule, S | 21.1 mg | 1000 mg | 2.1% | 11.1% | 4739 ga |
Phosphorus, P. | 32 mg | 800 mg | 4% | 21.1% | 2500 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.58 mg | 18 mg | 8.8% | 46.3% | 1139 ga |
Manganese, Mn | 0.493 mg | 2 mg | 24.7% | 130% | 406 ga |
Mkuwa, Cu | Makilogalamu 116 | Makilogalamu 1000 | 11.6% | 61.1% | 862 ga |
Selenium, Ngati | Makilogalamu 1.2 | Makilogalamu 55 | 2.2% | 11.6% | 4583 ga |
Nthaka, Zn | 0.42 mg | 12 mg | 3.5% | 18.4% | 2857 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.33 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.119 ga | ~ | |||
valine | 0.119 ga | ~ | |||
Mbiri * | 0.047 ga | ~ | |||
Isoleucine | 0.108 ga | ~ | |||
nyalugwe | 0.164 ga | ~ | |||
lysine | 0.129 ga | ~ | |||
methionine | 0.039 ga | ~ | |||
threonine | 0.09 ga | ~ | |||
tryptophan | 0.028 ga | ~ | |||
chithuvj | 0.095 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.104 ga | ~ | |||
Aspartic asidi | 0.177 ga | ~ | |||
glycine | 0.099 ga | ~ | |||
Asidi a Glutamic | 0.253 ga | ~ | |||
Mapuloteni | 0.082 ga | ~ | |||
serine | 0.076 ga | ~ | |||
tyrosin | 0.08 ga | ~ | |||
Cysteine | 0.025 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.06 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.008 ga | ~ | |||
16: 0 Palmitic | 0.044 ga | ~ | |||
18: 0 Stearin | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.01 ga | Mphindi 16.8 г | 0.1% | 0.5% | |
16: 1 Palmitoleic | 0.005 ga | ~ | |||
18:1 Olein (omega-9) | 0.005 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.155 ga | kuchokera 11.2 mpaka 20.6 | 1.4% | 7.4% | |
18: 2 Linoleic | 0.023 ga | ~ | |||
18: 3 Wachisoni | 0.122 ga | ~ | |||
Omega-3 mafuta acids | 0.122 ga | kuchokera 0.9 mpaka 3.7 | 13.6% | 71.6% | |
Omega-6 mafuta acids | 0.023 ga | kuchokera 4.7 mpaka 16.8 | 0.5% | 2.6% |
Mphamvu ndi 19 kcal.
- chikho = 234 g (44.5 kCal)
Sipinachi, zamzitini, osawonjezera mchere mavitamini ndi mchere monga: vitamini A - 44,9%, beta-carotene - 97%, vitamini B9 - 14,5%, vitamini C - 15%, vitamini K - 317,3%, magnesium - 14%, manganese - 24,7%, mkuwa - 11,6%
- 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 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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.
- 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 19 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ntchito Sipinachi, zamzitini, palibe anawonjezera mchere, zopatsa mphamvu, zakudya, zothandiza katundu Sipinachi, zamzitini, palibe anawonjezera mchere