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 101 | Tsamba 1684 | 6% | 5.9% | 1667 ga |
Mapuloteni | 5.56 ga | 76 ga | 7.3% | 7.2% | 1367 ga |
mafuta | 1.68 ga | 56 ga | 3% | 3% | 3333 ga |
Zakudya | 10.45 ga | 219 ga | 4.8% | 4.8% | 2096 ga |
CHIKWANGWANI chamagulu | 14 ga | 20 ga | 70% | 69.3% | 143 ga |
Water | 65.11 ga | 2273 ga | 2.9% | 2.9% | 3491 ga |
ash | 3.2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 238 | Makilogalamu 900 | 26.4% | 26.1% | 378 ga |
beta carotenes | 2.851 mg | 5 mg | 57% | 56.4% | 175 ga |
Vitamini B1, thiamine | 0.048 mg | 1.5 mg | 3.2% | 3.2% | 3125 ga |
Vitamini B2, riboflavin | 0.471 mg | 1.8 mg | 26.2% | 25.9% | 382 ga |
Vitamini B5, pantothenic | 0.409 mg | 5 mg | 8.2% | 8.1% | 1222 ga |
Vitamini B6, pyridoxine | 0.348 mg | 2 mg | 17.4% | 17.2% | 575 ga |
Vitamini B9, folate | Makilogalamu 45 | Makilogalamu 400 | 11.3% | 11.2% | 889 ga |
Vitamini C, ascorbic | 160.1 mg | 90 mg | 177.9% | 176.1% | 56 ga |
Vitamini PP, NO | 1.824 mg | 20 mg | 9.1% | 9% | 1096 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 609 mg | 2500 mg | 24.4% | 24.2% | 411 ga |
Calcium, CA | 405 mg | 1000 mg | 40.5% | 40.1% | 247 ga |
Mankhwala a magnesium, mg | 160 mg | 400 mg | 40% | 39.6% | 250 ga |
Sodium, Na | 9 mg | 1300 mg | 0.7% | 0.7% | 14444 ga |
Sulufule, S | 55.6 mg | 1000 mg | 5.6% | 5.5% | 1799 ga |
Phosphorus, P. | 106 mg | 800 mg | 13.3% | 13.2% | 755 ga |
Tsatani Zinthu | |||||
Iron, Faith | 17.45 mg | 18 mg | 96.9% | 95.9% | 103 ga |
Manganese, Mn | 1.719 mg | 2 mg | 86% | 85.1% | 116 ga |
Mkuwa, Cu | Makilogalamu 555 | Makilogalamu 1000 | 55.5% | 55% | 180 ga |
Nthaka, Zn | 1.81 mg | 12 mg | 15.1% | 15% | 663 ga |
Amino Acids Ofunika | |||||
valine | 0.307 ga | ~ | |||
Isoleucine | 0.285 ga | ~ | |||
nyalugwe | 0.262 ga | ~ | |||
lysine | 0.126 ga | ~ | |||
threonine | 0.154 ga | ~ | |||
tryptophan | 0.114 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.467 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.041 ga | ~ | |||
10: 0 Kapuli | 0.021 ga | ~ | |||
12: 0 Zolemba | 0.039 ga | ~ | |||
14: 0 Zachinsinsi | 0.026 ga | ~ | |||
16: 0 Palmitic | 0.293 ga | ~ | |||
18: 0 Stearin | 0.047 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.081 ga | Mphindi 16.8 г | 0.5% | 0.5% | |
18:1 Olein (omega-9) | 0.081 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.532 ga | kuchokera 11.2 mpaka 20.6 | 4.8% | 4.8% | |
18: 2 Linoleic | 0.085 ga | ~ | |||
18: 3 Wachisoni | 0.447 ga | ~ | |||
Omega-3 mafuta acids | 0.447 ga | kuchokera 0.9 mpaka 3.7 | 49.7% | 49.2% | |
Omega-6 mafuta acids | 0.085 ga | kuchokera 4.7 mpaka 16.8 | 1.8% | 1.8% |
Mphamvu ndi 101 kcal.
- tsp = 0.8 g (0.8 kCal)
- 0,5 tsp = 0.4 g (0.4 kCal)
Thyme, mwatsopano mavitamini ndi michere yambiri monga: vitamini A - 26,4%, beta-carotene - 57%, vitamini B2 - 26,2%, vitamini B6 - 17,4%, vitamini B9 - 11,3%, vitamini C - 177,9%, potaziyamu - 24,4%, calcium - 40,5%, magnesium - 40%, phosphorus - 13,3%, chitsulo - 96,9%, manganese - 86%, mkuwa - 55,5%, nthaka - 15,1%
- 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 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
- 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.
- 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 101 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza Thyme, mwatsopano, zopatsa mphamvu, michere, zothandiza za Thyme, mwatsopano