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 | 2.9 ga | 76 ga | 3.8% | 16.5% | 2621 ga |
| mafuta | 0.3 ga | 56 ga | 0.5% | 2.2% | 18667 ga |
| Zakudya | 2 ga | 219 ga | 0.9% | 3.9% | 10950 ga |
| zidulo zamagulu | 0.1 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.3 ga | 20 ga | 6.5% | 28.3% | 1538 ga |
| Water | 91.6 ga | 2273 ga | 4% | 17.4% | 2481 ga |
| ash | 1.8 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 750 | Makilogalamu 900 | 83.3% | 362.2% | 120 ga |
| beta carotenes | 4.5 mg | 5 mg | 90% | 391.3% | 111 ga |
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 29.1% | 1500 ga |
| Vitamini B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 60.4% | 720 ga |
| Vitamini B4, choline | 18 mg | 500 mg | 3.6% | 15.7% | 2778 ga |
| Vitamini B5, pantothenic | 0.3 mg | 5 mg | 6% | 26.1% | 1667 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 21.7% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 80 | Makilogalamu 400 | 20% | 87% | 500 ga |
| Vitamini C, ascorbic | 55 mg | 90 mg | 61.1% | 265.7% | 164 ga |
| Vitamini E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 72.6% | 600 ga |
| Vitamini H, biotin | Makilogalamu 0.1 | Makilogalamu 50 | 0.2% | 0.9% | 50000 ga |
| Vitamini K, phylloquinone | Makilogalamu 482.9 | Makilogalamu 120 | 402.4% | 1749.6% | 25 ga |
| Vitamini PP, NO | 1.2 mg | 20 mg | 6% | 26.1% | 1667 ga |
| niacin | 0.6 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 774 mg | 2500 mg | 31% | 134.8% | 323 ga |
| Calcium, CA | 106 mg | 1000 mg | 10.6% | 46.1% | 943 ga |
| Pakachitsulo, Si | 51.2 mg | 30 mg | 170.7% | 742.2% | 59 ga |
| Mankhwala a magnesium, mg | 82 mg | 400 mg | 20.5% | 89.1% | 488 ga |
| Sodium, Na | 24 mg | 1300 mg | 1.8% | 7.8% | 5417 ga |
| Sulufule, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 ga |
| Phosphorus, P. | 83 mg | 800 mg | 10.4% | 45.2% | 964 ga |
| Mankhwala, Cl | 43.5 mg | 2300 mg | 1.9% | 8.3% | 5287 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 104 | ~ | |||
| Wopanga, B. | Makilogalamu 37.1 | ~ | |||
| Vanadium, V | Makilogalamu 7.9 | ~ | |||
| Iron, Faith | 13.51 mg | 18 mg | 75.1% | 326.5% | 133 ga |
| Ayodini, ine | Makilogalamu 15.9 | Makilogalamu 150 | 10.6% | 46.1% | 943 ga |
| Cobalt, Co. | Makilogalamu 1.6 | Makilogalamu 10 | 16% | 69.6% | 625 ga |
| Lifiyamu, Li | Makilogalamu 0.7 | ~ | |||
| Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 ga |
| Mkuwa, Cu | Makilogalamu 13 | Makilogalamu 1000 | 1.3% | 5.7% | 7692 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 5.2 | Makilogalamu 70 | 7.4% | 32.2% | 1346 ga |
| Nickel, ndi | Makilogalamu 1.4 | ~ | |||
| Rubidium, Rb | Makilogalamu 18.7 | ~ | |||
| Selenium, Ngati | Makilogalamu 1 | Makilogalamu 55 | 1.8% | 7.8% | 5500 ga |
| Olimba, Sr. | Makilogalamu 67 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 44.6 | Makilogalamu 4000 | 1.1% | 4.8% | 8969 ga |
| Chrome, Kr | Makilogalamu 2.8 | Makilogalamu 50 | 5.6% | 24.3% | 1786 ga |
| Nthaka, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.1 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 1.9 ga | maulendo 100 г | |||
| Amino Acids Ofunika | 0.851 ga | ~ | |||
| Arginine * | 0.13 ga | ~ | |||
| valine | 0.133 ga | ~ | |||
| Mbiri * | 0.051 ga | ~ | |||
| Isoleucine | 0.106 ga | ~ | |||
| nyalugwe | 0.15 ga | ~ | |||
| lysine | 0.156 ga | ~ | |||
| methionine | 0.034 ga | ~ | |||
| Methionine + cysteine | 0.06 ga | ~ | |||
| threonine | 0.112 ga | ~ | |||
| tryptophan | 0.039 ga | ~ | |||
| chithuvj | 0.121 ga | ~ | |||
| Phenylalanine + Tyrosine | 0.21 ga | ~ | |||
| Amino acid osinthika | 1.263 ga | ~ | |||
| alanine | 0.127 ga | ~ | |||
| Aspartic asidi | 0.227 ga | ~ | |||
| glycine | 0.106 ga | ~ | |||
| Asidi a Glutamic | 0.318 ga | ~ | |||
| Mapuloteni | 0.096 ga | ~ | |||
| serine | 0.092 ga | ~ | |||
| tyrosin | 0.093 ga | ~ | |||
| Cysteine | 0.023 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.1 ga | maulendo 18.7 г | |||
| Mafuta a Polyunsaturated acids | |||||
| Omega-3 mafuta acids | 0.138 ga | kuchokera 0.9 mpaka 3.7 | 15.3% | 66.5% | |
| Omega-6 mafuta acids | 0.026 ga | kuchokera 4.7 mpaka 16.8 | 0.6% | 2.6% |
Mphamvu ndi 23 kcal.
sipinachi mavitamini ndi michere yambiri monga: vitamini A - 83,3%, beta-carotene - 90%, vitamini B2 - 13,9%, vitamini B9 - 20%, vitamini C - 61,1%, vitamini E - 16,7, 402,4, 31%, vitamini K - 170,7%, potaziyamu - 20,5%, silicon - 75,1%, magnesium - 16%, chitsulo - 44,9%, cobalt - XNUMX%, manganese - XNUMX%
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- 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.
Maphikidwe a sipinachi
Tags: kalori 23 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe sipinachi imathandizira, zopatsa mphamvu, michere, zothandiza sipinachi
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.