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 | 2.86 ga | 76 ga | 3.8% | 16.5% | 2657 ga |
mafuta | 0.39 ga | 56 ga | 0.7% | 3% | 14359 ga |
Zakudya | 1.43 ga | 219 ga | 0.7% | 3% | 15315 ga |
CHIKWANGWANI chamagulu | 2.2 ga | 20 ga | 11% | 47.8% | 909 ga |
Water | 91.4 ga | 2273 ga | 4% | 17.4% | 2487 ga |
ash | 1.72 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 469 | Makilogalamu 900 | 52.1% | 226.5% | 192 ga |
beta carotenes | 5.626 mg | 5 mg | 112.5% | 489.1% | 89 ga |
Lutein + Zeaxanthin | Makilogalamu 12198 | ~ | |||
Vitamini B1, thiamine | 0.078 mg | 1.5 mg | 5.2% | 22.6% | 1923 ga |
Vitamini B2, riboflavin | 0.189 mg | 1.8 mg | 10.5% | 45.7% | 952 ga |
Vitamini B4, choline | 19.3 mg | 500 mg | 3.9% | 17% | 2591 ga |
Vitamini B5, pantothenic | 0.065 mg | 5 mg | 1.3% | 5.7% | 7692 ga |
Vitamini B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 42.6% | 1026 ga |
Vitamini B9, folate | Makilogalamu 194 | Makilogalamu 400 | 48.5% | 210.9% | 206 ga |
Vitamini C, ascorbic | 28.1 mg | 90 mg | 31.2% | 135.7% | 320 ga |
Vitamini E, alpha tocopherol, TE | 2.03 mg | 15 mg | 13.5% | 58.7% | 739 ga |
Popanga madzi a gamma Tocopherol | 0.18 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 482.9 | Makilogalamu 120 | 402.4% | 1749.6% | 25 ga |
Vitamini PP, NO | 0.724 mg | 20 mg | 3.6% | 15.7% | 2762 ga |
betaine | 102.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 558 mg | 2500 mg | 22.3% | 97% | 448 ga |
Calcium, CA | 99 mg | 1000 mg | 9.9% | 43% | 1010 ga |
Mankhwala a magnesium, mg | 79 mg | 400 mg | 19.8% | 86.1% | 506 ga |
Sodium, Na | 79 mg | 1300 mg | 6.1% | 26.5% | 1646 ga |
Sulufule, S | 28.6 mg | 1000 mg | 2.9% | 12.6% | 3497 ga |
Phosphorus, P. | 49 mg | 800 mg | 6.1% | 26.5% | 1633 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.71 mg | 18 mg | 15.1% | 65.7% | 664 ga |
Manganese, Mn | 0.897 mg | 2 mg | 44.9% | 195.2% | 223 ga |
Mkuwa, Cu | Makilogalamu 130 | Makilogalamu 1000 | 13% | 56.5% | 769 ga |
Selenium, Ngati | Makilogalamu 1 | Makilogalamu 55 | 1.8% | 7.8% | 5500 ga |
Nthaka, Zn | 0.53 mg | 12 mg | 4.4% | 19.1% | 2264 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.42 ga | maulendo 100 г | |||
galactose | 0.1 ga | ~ | |||
Shuga (dextrose) | 0.11 ga | ~ | |||
sucrose | 0.07 ga | ~ | |||
fructose | 0.15 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.162 ga | ~ | |||
valine | 0.161 ga | ~ | |||
Mbiri * | 0.064 ga | ~ | |||
Isoleucine | 0.147 ga | ~ | |||
nyalugwe | 0.223 ga | ~ | |||
lysine | 0.174 ga | ~ | |||
methionine | 0.053 ga | ~ | |||
threonine | 0.122 ga | ~ | |||
tryptophan | 0.039 ga | ~ | |||
chithuvj | 0.129 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.142 ga | ~ | |||
Aspartic asidi | 0.24 ga | ~ | |||
glycine | 0.134 ga | ~ | |||
Asidi a Glutamic | 0.343 ga | ~ | |||
Mapuloteni | 0.112 ga | ~ | |||
serine | 0.104 ga | ~ | |||
tyrosin | 0.108 ga | ~ | |||
Cysteine | 0.035 ga | ~ | |||
sterols | |||||
Ma Phytosterols | 9 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.063 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.01 ga | ~ | |||
16: 0 Palmitic | 0.049 ga | ~ | |||
18: 0 Stearin | 0.004 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.01 ga | Mphindi 16.8 г | 0.1% | 0.4% | |
16: 1 Palmitoleic | 0.005 ga | ~ | |||
18:1 Olein (omega-9) | 0.005 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.165 ga | kuchokera 11.2 mpaka 20.6 | 1.5% | 6.5% | |
18: 2 Linoleic | 0.026 ga | ~ | |||
18: 3 Wachisoni | 0.138 ga | ~ | |||
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.
- chikho = 30 g (6.9 kCal)
- phukusi (10 oz) = 284 g (65.3 kCal)
- tsamba = 10 g (2.3 kcal)
- gulu = 340 g (78.2 kcal)
Sipinachi, yaiwisi mavitamini ndi mchere wambiri monga: vitamini A - 52,1%, beta-carotene - 112,5%, vitamini B9 - 48,5%, vitamini C - 31,2%, vitamini E - 13,5%, vitamini K - 402,4%, potaziyamu - 22,3%, magnesium - 19,8%, chitsulo - 15,1%, manganese - 44,9%, mkuwa - 13%
- 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 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.
- 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: calorie zili 23 kcal, mankhwala, zakudya, mavitamini, mchere, mmene Sipinachi zothandiza, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Sipinachi, yaiwisi