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 619 | Tsamba 1684 | 36.8% | 5.9% | 272 ga |
Mapuloteni | 17.21 ga | 76 ga | 22.6% | 3.7% | 442 ga |
mafuta | 56.8 ga | 56 ga | 101.4% | 16.4% | 99 ga |
Zakudya | 9.09 ga | 219 ga | 4.2% | 0.7% | 2409 ga |
CHIKWANGWANI chamagulu | 11.5 ga | 20 ga | 57.5% | 9.3% | 174 ga |
Water | 1 ga | 2273 ga | 227300 ga | ||
ash | 4.4 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 5 | Makilogalamu 900 | 0.6% | 0.1% | 18000 ga |
beta carotenes | 0.03 mg | 5 mg | 0.6% | 0.1% | 16667 ga |
Vitamini B1, thiamine | 0.325 mg | 1.5 mg | 21.7% | 3.5% | 462 ga |
Vitamini B2, riboflavin | 0.285 mg | 1.8 mg | 15.8% | 2.6% | 632 ga |
Vitamini B4, choline | 55.1 mg | 500 mg | 11% | 1.8% | 907 ga |
Vitamini B5, pantothenic | 7.056 mg | 5 mg | 141.1% | 22.8% | 71 ga |
Vitamini B6, pyridoxine | 0.805 mg | 2 mg | 40.3% | 6.5% | 248 ga |
Vitamini B9, folate | Makilogalamu 238 | Makilogalamu 400 | 59.5% | 9.6% | 168 ga |
Vitamini C, ascorbic | 1.4 mg | 90 mg | 1.6% | 0.3% | 6429 ga |
Vitamini E, alpha tocopherol, TE | 31.2 mg | 15 mg | 208% | 33.6% | 48 ga |
Vitamini H, biotin | Makilogalamu 7.8 | Makilogalamu 50 | 15.6% | 2.5% | 641 ga |
Vitamini PP, NO | 4.198 mg | 20 mg | 21% | 3.4% | 476 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 491 mg | 2500 mg | 19.6% | 3.2% | 509 ga |
Calcium, CA | 57 mg | 1000 mg | 5.7% | 0.9% | 1754 ga |
Pakachitsulo, Si | 8 mg | 30 mg | 26.7% | 4.3% | 375 ga |
Mankhwala a magnesium, mg | 129 mg | 400 mg | 32.3% | 5.2% | 310 ga |
Sodium, Na | 613 mg | 1300 mg | 47.2% | 7.6% | 212 ga |
Sulufule, S | 172.1 mg | 1000 mg | 17.2% | 2.8% | 581 ga |
Phosphorus, P. | 1158 mg | 800 mg | 144.8% | 23.4% | 69 ga |
Mankhwala, Cl | 47 mg | 2300 mg | 2% | 0.3% | 4894 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 296 | ~ | |||
Wopanga, B. | Makilogalamu 113.5 | ~ | |||
Vanadium, V | Makilogalamu 84.1 | ~ | |||
Iron, Faith | 6.81 mg | 18 mg | 37.8% | 6.1% | 264 ga |
Ayodini, ine | Makilogalamu 6.8 | Makilogalamu 150 | 4.5% | 0.7% | 2206 ga |
Cobalt, Co. | Makilogalamu 5.3 | Makilogalamu 10 | 53% | 8.6% | 189 ga |
Lifiyamu, Li | Makilogalamu 7.1 | ~ | |||
Manganese, Mn | 2.114 mg | 2 mg | 105.7% | 17.1% | 95 ga |
Mkuwa, Cu | Makilogalamu 1834 | Makilogalamu 1000 | 183.4% | 29.6% | 55 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 19.5 | Makilogalamu 70 | 27.9% | 4.5% | 359 ga |
Nickel, ndi | Makilogalamu 144 | ~ | |||
Rubidium, Rb | Makilogalamu 26 | ~ | |||
Selenium, Ngati | Makilogalamu 62.2 | Makilogalamu 55 | 113.1% | 18.3% | 88 ga |
Olimba, Sr. | Makilogalamu 27.2 | ~ | |||
Titan, inu | Makilogalamu 27.9 | ~ | |||
Zamadzimadzi, F | Makilogalamu 91 | Makilogalamu 4000 | 2.3% | 0.4% | 4396 ga |
Chrome, Kr | Makilogalamu 1.3 | Makilogalamu 50 | 2.6% | 0.4% | 3846 ga |
Nthaka, Zn | 5.3 mg | 12 mg | 44.2% | 7.1% | 226 ga |
Zirconium, Zr | Makilogalamu 164 | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.816 ga | ~ | |||
valine | 0.994 ga | ~ | |||
Mbiri * | 0.477 ga | ~ | |||
Isoleucine | 0.861 ga | ~ | |||
nyalugwe | 1.254 ga | ~ | |||
lysine | 0.708 ga | ~ | |||
methionine | 0.374 ga | ~ | |||
threonine | 0.702 ga | ~ | |||
tryptophan | 0.263 ga | ~ | |||
chithuvj | 0.883 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.844 ga | ~ | |||
Aspartic asidi | 1.848 ga | ~ | |||
glycine | 1.104 ga | ~ | |||
Asidi a Glutamic | 4.216 ga | ~ | |||
Mapuloteni | 0.893 ga | ~ | |||
serine | 0.812 ga | ~ | |||
tyrosin | 0.503 ga | ~ | |||
Cysteine | 0.341 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.953 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.058 ga | ~ | |||
16: 0 Palmitic | 3.202 ga | ~ | |||
18: 0 Stearin | 2.522 ga | ~ | |||
Monounsaturated mafuta zidulo | 10.841 ga | Mphindi 16.8 г | 64.5% | 10.4% | |
16: 1 Palmitoleic | 0.056 ga | ~ | |||
18:1 Olein (omega-9) | 10.72 ga | ~ | |||
20: 1 Chidole (9) | 0.055 ga | ~ | |||
Mafuta a Polyunsaturated acids | 37.507 ga | kuchokera 11.2 mpaka 20.6 | 182.1% | 29.4% | |
18: 2 Linoleic | 37.39 ga | ~ | |||
18: 3 Wachisoni | 0.079 ga | ~ | |||
Omega-3 mafuta acids | 0.079 ga | kuchokera 0.9 mpaka 3.7 | 8.8% | 1.4% | |
Omega-6 mafuta acids | 37.39 ga | kuchokera 4.7 mpaka 16.8 | 222.6% | 36% |
Mphamvu ndi 619 kcal.
- chikho = 134 g (829.5 kCal)
- oz = 28.35 g (175.5 kcal)
Mpendadzuwa, mbewu, zouma, mchere mavitamini ndi michere yambiri monga: vitamini B1 - 21,7%, vitamini B2 - 15,8%, choline - 11%, vitamini B5 - 141,1%, vitamini B6 - 40,3%, vitamini B9 - 59,5, 208, 15,6%, vitamini E - 21%, vitamini H - 19,6%, vitamini PP - 26,7%, potaziyamu - 32,3%, silicon - 144,8%, magnesium - 37,8 %, phosphorus - 53%, chitsulo - 105,7%, cobalt - 183,4%, manganese - 27,9%, mkuwa - 113,1%, molybdenum - 44,2%, selenium - XNUMX%, zinc - XNUMX %
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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 B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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 H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- 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.
- 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.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- 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.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: kalori okhutira 619 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Mpendadzuwa, mbewu, zouma, mchere, zopatsa mphamvu, zakudya, zothandiza katundu Mpendadzuwa, mbewu, zouma, mchere