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 172 | Tsamba 1684 | 10.2% | 5.9% | 979 ga |
Mapuloteni | 7.89 ga | 76 ga | 10.4% | 6% | 963 ga |
mafuta | 12.95 ga | 56 ga | 23.1% | 13.4% | 432 ga |
Zakudya | 5.2 ga | 219 ga | 2.4% | 1.4% | 4212 ga |
CHIKWANGWANI chamagulu | 0.7 ga | 20 ga | 3.5% | 2% | 2857 ga |
Water | 70.73 ga | 2273 ga | 3.1% | 1.8% | 3214 ga |
ash | 2.52 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 244 | Makilogalamu 900 | 27.1% | 15.8% | 369 ga |
Retinol | 0.12 mg | ~ | |||
alpha carotenes | Makilogalamu 3 | ~ | |||
beta carotenes | 1.493 mg | 5 mg | 29.9% | 17.4% | 335 ga |
beta Cryptoxanthin | Makilogalamu 2 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 3249 | ~ | |||
Vitamini B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 3.2% | 1829 ga |
Vitamini B2, riboflavin | 0.263 mg | 1.8 mg | 14.6% | 8.5% | 684 ga |
Vitamini B4, choline | 61 mg | 500 mg | 12.2% | 7.1% | 820 ga |
Vitamini B5, pantothenic | 0.438 mg | 5 mg | 8.8% | 5.1% | 1142 ga |
Vitamini B6, pyridoxine | 0.098 mg | 2 mg | 4.9% | 2.8% | 2041 ga |
Vitamini B9, folate | Makilogalamu 77 | Makilogalamu 400 | 19.3% | 11.2% | 519 ga |
Vitamini B12, cobalamin | Makilogalamu 0.4 | Makilogalamu 3 | 13.3% | 7.7% | 750 ga |
Vitamini C, ascorbic | 7.3 mg | 90 mg | 8.1% | 4.7% | 1233 ga |
Vitamini D, calciferol | Makilogalamu 0.8 | Makilogalamu 10 | 8% | 4.7% | 1250 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.8 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.93 mg | 15 mg | 6.2% | 3.6% | 1613 ga |
beta tocopherol | 0.01 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.16 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 126.5 | Makilogalamu 120 | 105.4% | 61.3% | 95 ga |
Vitamini PP, NO | 0.479 mg | 20 mg | 2.4% | 1.4% | 4175 ga |
betaine | 29.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 231 mg | 2500 mg | 9.2% | 5.3% | 1082 ga |
Calcium, CA | 165 mg | 1000 mg | 16.5% | 9.6% | 606 ga |
Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 4.4% | 1333 ga |
Sodium, Na | 566 mg | 1300 mg | 43.5% | 25.3% | 230 ga |
Sulufule, S | 78.9 mg | 1000 mg | 7.9% | 4.6% | 1267 ga |
Phosphorus, P. | 139 mg | 800 mg | 17.4% | 10.1% | 576 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.19 mg | 18 mg | 6.6% | 3.8% | 1513 ga |
Manganese, Mn | 0.269 mg | 2 mg | 13.5% | 7.8% | 743 ga |
Mkuwa, Cu | Makilogalamu 59 | Makilogalamu 1000 | 5.9% | 3.4% | 1695 ga |
Selenium, Ngati | Makilogalamu 11.1 | Makilogalamu 55 | 20.2% | 11.7% | 495 ga |
Zamadzimadzi, F | Makilogalamu 4.7 | Makilogalamu 4000 | 0.1% | 0.1% | 85106 ga |
Nthaka, Zn | 0.85 mg | 12 mg | 7.1% | 4.1% | 1412 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.85 ga | maulendo 100 г | |||
galactose | 0.04 ga | ~ | |||
Shuga (dextrose) | 0.08 ga | ~ | |||
lactose | 1.51 ga | ~ | |||
Maltose | 0.03 ga | ~ | |||
sucrose | 0.06 ga | ~ | |||
fructose | 0.05 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.366 ga | ~ | |||
valine | 0.505 ga | ~ | |||
Mbiri * | 0.229 ga | ~ | |||
Isoleucine | 0.45 ga | ~ | |||
nyalugwe | 0.708 ga | ~ | |||
lysine | 0.558 ga | ~ | |||
methionine | 0.207 ga | ~ | |||
threonine | 0.308 ga | ~ | |||
tryptophan | 0.108 ga | ~ | |||
chithuvj | 0.406 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.323 ga | ~ | |||
Aspartic asidi | 0.627 ga | ~ | |||
glycine | 0.216 ga | ~ | |||
Asidi a Glutamic | 1.556 ga | ~ | |||
Mapuloteni | 0.646 ga | ~ | |||
serine | 0.467 ga | ~ | |||
tyrosin | 0.35 ga | ~ | |||
Cysteine | 0.095 ga | ~ | |||
sterols | |||||
Cholesterol | 118 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.188 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.171 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 6.091 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.314 ga | ~ | |||
6: 0 nayiloni | 0.189 ga | ~ | |||
8: 0 Wopanga | 0.116 ga | ~ | |||
10: 0 Kapuli | 0.227 ga | ~ | |||
12: 0 Zolemba | 0.224 ga | ~ | |||
14: 0 Zachinsinsi | 0.858 ga | ~ | |||
15:0 Pentadecanoic | 0.001 ga | ~ | |||
16: 0 Palmitic | 2.89 ga | ~ | |||
17-0 margarine | 0.035 ga | ~ | |||
18: 0 Stearin | 1.225 ga | ~ | |||
20:0 Chiarachinic | 0.01 ga | ~ | |||
22: 0 | 0.002 ga | ~ | |||
24:0 Lignoceric | 0.001 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.021 ga | Mphindi 16.8 г | 18% | 10.5% | |
14:1 Miristoleic | 0.001 ga | ~ | |||
16: 1 Palmitoleic | 0.215 ga | ~ | |||
18:1 Olein (omega-9) | 2.793 ga | ~ | |||
20: 1 Chidole (9) | 0.011 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.61 ga | kuchokera 11.2 mpaka 20.6 | 5.4% | 3.1% | |
18: 2 Linoleic | 0.467 ga | ~ | |||
18: 3 Wachisoni | 0.111 ga | ~ | |||
20:4 Arachidonic | 0.025 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.001 ga | ~ | |||
Omega-3 mafuta acids | 0.119 ga | kuchokera 0.9 mpaka 3.7 | 13.2% | 7.7% | |
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.007 ga | ~ | |||
Omega-6 mafuta acids | 0.492 ga | kuchokera 4.7 mpaka 16.8 | 10.5% | 6.1% |
Mphamvu ndi 172 kcal.
- chikho = 136 g (233.9 kCal)
- zokolola zokolola = 813 g (1398.4 kCal)
Sipinachi yolira mavitamini ndi michere yambiri monga: vitamini A - 27,1%, beta-carotene - 29,9%, vitamini B2 - 14,6%, choline - 12,2%, vitamini B9 - 19,3%, vitamini B12 - 13,3%, vitamini K - 105,4%, calcium - 16,5%, phosphorous - 17,4%, manganese - 13,5%, selenium - 20,2%
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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.
- 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.
- 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.
- 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 172 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, kodi sipinachi souffle imathandiza bwanji, zopatsa mphamvu, michere, zothandiza katundu Sipinachi souffle