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 302 | Tsamba 1684 | 17.9% | 5.9% | 558 ga |
Mapuloteni | 12.91 ga | 76 ga | 17% | 5.6% | 589 ga |
mafuta | 0.44 ga | 56 ga | 0.8% | 0.3% | 12727 ga |
Zakudya | 58.18 ga | 219 ga | 26.6% | 8.8% | 376 ga |
CHIKWANGWANI chamagulu | 16.5 ga | 20 ga | 82.5% | 27.3% | 121 ga |
Water | 3.06 ga | 2273 ga | 0.1% | 74281 ga | |
ash | 8.91 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 862 | Makilogalamu 900 | 95.8% | 31.7% | 104 ga |
beta carotenes | 10.348 mg | 5 mg | 207% | 68.5% | 48 ga |
Lopopeni | Makilogalamu 46260 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 1370 | ~ | |||
Vitamini B1, thiamine | 0.913 mg | 1.5 mg | 60.9% | 20.2% | 164 ga |
Vitamini B2, riboflavin | 0.761 mg | 1.8 mg | 42.3% | 14% | 237 ga |
Vitamini B5, pantothenic | 3.76 mg | 5 mg | 75.2% | 24.9% | 133 ga |
Vitamini B6, pyridoxine | 0.457 mg | 2 mg | 22.9% | 7.6% | 438 ga |
Vitamini B9, folate | Makilogalamu 120 | Makilogalamu 400 | 30% | 9.9% | 333 ga |
Vitamini C, ascorbic | 116.7 mg | 90 mg | 129.7% | 42.9% | 77 ga |
Vitamini E, alpha tocopherol, TE | 12.25 mg | 15 mg | 81.7% | 27.1% | 122 ga |
Vitamini K, phylloquinone | Makilogalamu 48.8 | Makilogalamu 120 | 40.7% | 13.5% | 246 ga |
Vitamini PP, NO | 9.133 mg | 20 mg | 45.7% | 15.1% | 219 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1927 mg | 2500 mg | 77.1% | 25.5% | 130 ga |
Calcium, CA | 166 mg | 1000 mg | 16.6% | 5.5% | 602 ga |
Mankhwala a magnesium, mg | 178 mg | 400 mg | 44.5% | 14.7% | 225 ga |
Sodium, Na | 134 mg | 1300 mg | 10.3% | 3.4% | 970 ga |
Sulufule, S | 129.1 mg | 1000 mg | 12.9% | 4.3% | 775 ga |
Phosphorus, P. | 295 mg | 800 mg | 36.9% | 12.2% | 271 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.56 mg | 18 mg | 25.3% | 8.4% | 395 ga |
Manganese, Mn | 1.951 mg | 2 mg | 97.6% | 32.3% | 103 ga |
Mkuwa, Cu | Makilogalamu 1241 | Makilogalamu 1000 | 124.1% | 41.1% | 81 ga |
Selenium, Ngati | Makilogalamu 5.3 | Makilogalamu 55 | 9.6% | 3.2% | 1038 ga |
Nthaka, Zn | 1.71 mg | 12 mg | 14.3% | 4.7% | 702 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 43.9 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.258 ga | ~ | |||
valine | 0.264 ga | ~ | |||
Mbiri * | 0.204 ga | ~ | |||
Isoleucine | 0.25 ga | ~ | |||
nyalugwe | 0.359 ga | ~ | |||
lysine | 0.37 ga | ~ | |||
methionine | 0.066 ga | ~ | |||
threonine | 0.295 ga | ~ | |||
tryptophan | 0.089 ga | ~ | |||
chithuvj | 0.273 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.405 ga | ~ | |||
Aspartic asidi | 1.617 ga | ~ | |||
glycine | 0.213 ga | ~ | |||
Asidi a Glutamic | 5.163 ga | ~ | |||
Mapuloteni | 0.283 ga | ~ | |||
serine | 0.308 ga | ~ | |||
tyrosin | 0.173 ga | ~ | |||
Cysteine | 0.076 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.062 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.044 ga | ~ | |||
18: 0 Stearin | 0.016 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.066 ga | Mphindi 16.8 г | 0.4% | 0.1% | |
16: 1 Palmitoleic | 0.001 ga | ~ | |||
18:1 Olein (omega-9) | 0.065 ga | ~ | |||
20: 1 Chidole (9) | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.179 ga | kuchokera 11.2 mpaka 20.6 | 1.6% | 0.5% | |
18: 2 Linoleic | 0.171 ga | ~ | |||
18: 3 Wachisoni | 0.007 ga | ~ | |||
Omega-3 mafuta acids | 0.007 ga | kuchokera 0.9 mpaka 3.7 | 0.8% | 0.3% | |
Omega-6 mafuta acids | 0.171 ga | kuchokera 4.7 mpaka 16.8 | 3.6% | 1.2% |
Mphamvu ndi 302 kcal.
Phwetekere Ufa mavitamini ndi michere yambiri monga: vitamini A - 95,8%, beta-carotene - 207%, vitamini B1 - 60,9%, vitamini B2 - 42,3%, vitamini B5 - 75,2%, vitamini B6 - 22,9%, vitamini B9 - 30%, vitamini C - 129,7%, vitamini E - 81,7%, vitamini K - 40,7%, vitamini PP - 45,7%, potaziyamu - 77,1%, calcium - 16,6%, magnesium - 44,5%, phosphorus - 36,9%, chitsulo - 25,3%, manganese - 97,6%, mkuwa - 124,1%, zinc - 14,3%
- 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 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.
- 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 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 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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.
- 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 wokhutira 302 kcal, mankhwala, zakudya, mavitamini, mchere, mmene phwetekere ufa ndi zothandiza, zopatsa mphamvu, zakudya, zothandiza katundu phwetekere ufa