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 102 | Tsamba 1684 | 6.1% | 6% | 1651 ga |
| Mapuloteni | 4.8 ga | 76 ga | 6.3% | 6.2% | 1583 ga |
| mafuta | 0.47 ga | 56 ga | 0.8% | 0.8% | 11915 ga |
| Zakudya | 19 ga | 219 ga | 8.7% | 8.5% | 1153 ga |
| zidulo zamagulu | 2.4 ga | ~ | |||
| CHIKWANGWANI chamagulu | 1.1 ga | 20 ga | 5.5% | 5.4% | 1818 ga |
| Water | 70 ga | 2273 ga | 3.1% | 3% | 3247 ga |
| ash | 2.7 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 300 | Makilogalamu 900 | 33.3% | 32.6% | 300 ga |
| beta carotenes | 1.8 mg | 5 mg | 36% | 35.3% | 278 ga |
| Vitamini B1, thiamine | 0.15 mg | 1.5 mg | 10% | 9.8% | 1000 ga |
| Vitamini B2, riboflavin | 0.17 mg | 1.8 mg | 9.4% | 9.2% | 1059 ga |
| Vitamini B4, choline | 38.5 mg | 500 mg | 7.7% | 7.5% | 1299 ga |
| Vitamini B5, pantothenic | 0.85 mg | 5 mg | 17% | 16.7% | 588 ga |
| Vitamini B6, pyridoxine | 0.63 mg | 2 mg | 31.5% | 30.9% | 317 ga |
| Vitamini B9, folate | Makilogalamu 25 | Makilogalamu 400 | 6.3% | 6.2% | 1600 ga |
| Vitamini C, ascorbic | 45 mg | 90 mg | 50% | 49% | 200 ga |
| Vitamini E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 6.6% | 1500 ga |
| Vitamini H, biotin | Makilogalamu 4.5 | Makilogalamu 50 | 9% | 8.8% | 1111 ga |
| Vitamini K, phylloquinone | Makilogalamu 11.4 | Makilogalamu 120 | 9.5% | 9.3% | 1053 ga |
| Vitamini PP, NO | 2.6 mg | 20 mg | 13% | 12.7% | 769 ga |
| niacin | 1.9 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 875 mg | 2500 mg | 35% | 34.3% | 286 ga |
| Calcium, CA | 20 mg | 1000 mg | 2% | 2% | 5000 ga |
| Mankhwala a magnesium, mg | 50 mg | 400 mg | 12.5% | 12.3% | 800 ga |
| Sodium, Na | 15 mg | 1300 mg | 1.2% | 1.2% | 8667 ga |
| Sulufule, S | 51 mg | 1000 mg | 5.1% | 5% | 1961 ga |
| Phosphorus, P. | 68 mg | 800 mg | 8.5% | 8.3% | 1176 ga |
| Mankhwala, Cl | 232 mg | 2300 mg | 10.1% | 9.9% | 991 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.3 mg | 18 mg | 12.8% | 12.5% | 783 ga |
| Ayodini, ine | Makilogalamu 9 | Makilogalamu 150 | 6% | 5.9% | 1667 ga |
| Cobalt, Co. | Makilogalamu 25 | Makilogalamu 10 | 250% | 245.1% | 40 ga |
| Manganese, Mn | 0.2 mg | 2 mg | 10% | 9.8% | 1000 ga |
| Mkuwa, Cu | Makilogalamu 460 | Makilogalamu 1000 | 46% | 45.1% | 217 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 30 | Makilogalamu 70 | 42.9% | 42.1% | 233 ga |
| Selenium, Ngati | Makilogalamu 5.3 | Makilogalamu 55 | 9.6% | 9.4% | 1038 ga |
| Nthaka, Zn | 1.1 mg | 12 mg | 9.2% | 9% | 1091 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 1 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 18 ga | maulendo 100 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.1 ga | maulendo 18.7 г | |||
| Mafuta a Polyunsaturated acids | |||||
| Omega-3 mafuta acids | 0.007 ga | kuchokera 0.9 mpaka 3.7 | 0.8% | 0.8% | |
| Omega-6 mafuta acids | 0.152 ga | kuchokera 4.7 mpaka 16.8 | 3.2% | 3.1% |
Mphamvu ndi 102 kcal.
- Supuni ("pamwamba" kupatula zakudya zamadzimadzi) = 30 g (30.6 kcal)
- Supuni ("pamwamba" kupatula zakudya zamadzimadzi) = 10 g (10.2 kcal)
Phwetekere phwetekere. Zakudya zamzitini mavitamini ndi michere yambiri monga: vitamini A - 33,3%, beta-carotene - 36%, vitamini B5 - 17%, vitamini B6 - 31,5%, vitamini C - 50%, vitamini PP - 13%, potaziyamu - 35%, magnesium - 12,5%, chitsulo - 12,8%, cobalt - 250%, mkuwa - 46%, molybdenum - 42,9%
- 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 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 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 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.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid 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.
Maphikidwe NDI ZOKHUDZA phwetekere phala. Zakudya zamzitini
Tags: kalori 102 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, kodi phwetekere imagwiritsidwa ntchito bwanji. Zaamphaka chakudya, zopatsa mphamvu, michere, zothandiza katundu phwetekere phala. Zakudya zamzitini
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.