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 22 | Tsamba 1684 | 1.3% | 5.9% | 7655 ga |
| Mapuloteni | 0.6 ga | 76 ga | 0.8% | 3.6% | 12667 ga |
| mafuta | 0.1 ga | 56 ga | 0.2% | 0.9% | 56000 ga |
| Zakudya | 3.79 ga | 219 ga | 1.7% | 7.7% | 5778 ga |
| CHIKWANGWANI chamagulu | 0.8 ga | 20 ga | 4% | 18.2% | 2500 ga |
| Water | 93.5 ga | 2273 ga | 4.1% | 18.6% | 2431 ga |
| ash | 1.21 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 78 | Makilogalamu 900 | 8.7% | 39.5% | 1154 ga |
| alpha carotenes | Makilogalamu 210 | ~ | |||
| beta carotenes | 0.83 mg | 5 mg | 16.6% | 75.5% | 602 ga |
| Lopopeni | Makilogalamu 9660 | ~ | |||
| Lutein + Zeaxanthin | Makilogalamu 80 | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 12.3% | 3750 ga |
| Vitamini B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 7.7% | 6000 ga |
| Vitamini B4, choline | 7.2 mg | 500 mg | 1.4% | 6.4% | 6944 ga |
| Vitamini B6, pyridoxine | 0.14 mg | 2 mg | 7% | 31.8% | 1429 ga |
| Vitamini B9, folate | Makilogalamu 21 | Makilogalamu 400 | 5.3% | 24.1% | 1905 ga |
| Vitamini C, ascorbic | 27.7 mg | 90 mg | 30.8% | 140% | 325 ga |
| Vitamini E, alpha tocopherol, TE | 0.32 mg | 15 mg | 2.1% | 9.5% | 4688 ga |
| Vitamini K, phylloquinone | Makilogalamu 5.3 | Makilogalamu 120 | 4.4% | 20% | 2264 ga |
| Vitamini PP, NO | 0.73 mg | 20 mg | 3.7% | 16.8% | 2740 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 193 mg | 2500 mg | 7.7% | 35% | 1295 ga |
| Calcium, CA | 11 mg | 1000 mg | 1.1% | 5% | 9091 ga |
| Mankhwala a magnesium, mg | 11 mg | 400 mg | 2.8% | 12.7% | 3636 ga |
| Sodium, Na | 58 mg | 1300 mg | 4.5% | 20.5% | 2241 ga |
| Sulufule, S | 6 mg | 1000 mg | 0.6% | 2.7% | 16667 ga |
| Phosphorus, P. | 17 mg | 800 mg | 2.1% | 9.5% | 4706 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.42 mg | 18 mg | 2.3% | 10.5% | 4286 ga |
| Mkuwa, Cu | Makilogalamu 200 | Makilogalamu 1000 | 20% | 90.9% | 500 ga |
| Selenium, Ngati | Makilogalamu 0.5 | Makilogalamu 55 | 0.9% | 4.1% | 11000 ga |
| Nthaka, Zn | 0.2 mg | 12 mg | 1.7% | 7.7% | 6000 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 3.28 ga | maulendo 100 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.014 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.01 ga | ~ | |||
| 18: 0 Stearin | 0.003 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.016 ga | Mphindi 16.8 г | 0.1% | 0.5% | |
| 18:1 Olein (omega-9) | 0.016 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.042 ga | kuchokera 11.2 mpaka 20.6 | 0.4% | 1.8% | |
| 18: 2 Linoleic | 0.04 ga | ~ | |||
| 18: 3 Wachisoni | 0.001 ga | ~ | |||
| Omega-3 mafuta acids | 0.001 ga | kuchokera 0.9 mpaka 3.7 | 0.1% | 0.5% | |
| Omega-6 mafuta acids | 0.04 ga | kuchokera 4.7 mpaka 16.8 | 0.9% | 4.1% |
Mphamvu ndi 22 kcal.
- chikho = 242 g (53.2 kCal)
- fl oz = 30.2 g (6.6 kCal)
Wachepetsedwa mchere phwetekere ndi masamba madzi mavitamini ndi mchere wambiri monga: beta-carotene - 16,6%, vitamini C - 30,8%, mkuwa - 20%
- 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 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.
- 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: kalori okhutira 22 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza phwetekere ndi masamba madzi, ndi wochepa mchere okhutira, zopatsa mphamvu, zakudya, zothandiza katundu phwetekere ndi masamba madzi, ndi mchere wochepa