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 29 | Tsamba 1684 | 1.7% | 5.9% | 5807 ga |
| Mapuloteni | 3.35 ga | 76 ga | 4.4% | 15.2% | 2269 ga |
| mafuta | 0.42 ga | 56 ga | 0.8% | 2.8% | 13333 ga |
| Zakudya | 1.58 ga | 219 ga | 0.7% | 2.4% | 13861 ga |
| CHIKWANGWANI chamagulu | 3.4 ga | 20 ga | 17% | 58.6% | 588 ga |
| Water | 90.4 ga | 2273 ga | 4% | 13.8% | 2514 ga |
| ash | 0.85 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 538 | Makilogalamu 900 | 59.8% | 206.2% | 167 ga |
| beta carotenes | 6.459 mg | 5 mg | 129.2% | 445.5% | 77 ga |
| Lutein + Zeaxanthin | Makilogalamu 11915 | ~ | |||
| Vitamini B1, thiamine | 0.054 mg | 1.5 mg | 3.6% | 12.4% | 2778 ga |
| Vitamini B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 14.1% | 2432 ga |
| Vitamini B4, choline | 0.5 mg | 500 mg | 0.1% | 0.3% | 100000 ga |
| Vitamini B5, pantothenic | 0.069 mg | 5 mg | 1.4% | 4.8% | 7246 ga |
| Vitamini B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 11.7% | 2985 ga |
| Vitamini B9, folate | Makilogalamu 39 | Makilogalamu 400 | 9.8% | 33.8% | 1026 ga |
| Vitamini C, ascorbic | 21.8 mg | 90 mg | 24.2% | 83.4% | 413 ga |
| Vitamini E, alpha tocopherol, TE | 2.66 mg | 15 mg | 17.7% | 61% | 564 ga |
| Vitamini K, phylloquinone | Makilogalamu 518.9 | Makilogalamu 120 | 432.4% | 1491% | 23 ga |
| Vitamini PP, NO | 0.468 mg | 20 mg | 2.3% | 7.9% | 4274 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 224 mg | 2500 mg | 9% | 31% | 1116 ga |
| Calcium, CA | 152 mg | 1000 mg | 15.2% | 52.4% | 658 ga |
| Mankhwala a magnesium, mg | 26 mg | 400 mg | 6.5% | 22.4% | 1538 ga |
| Sodium, Na | 15 mg | 1300 mg | 1.2% | 4.1% | 8667 ga |
| Sulufule, S | 33.5 mg | 1000 mg | 3.4% | 11.7% | 2985 ga |
| Phosphorus, P. | 34 mg | 800 mg | 4.3% | 14.8% | 2353 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.94 mg | 18 mg | 10.8% | 37.2% | 928 ga |
| Manganese, Mn | 0.475 mg | 2 mg | 23.8% | 82.1% | 421 ga |
| Mkuwa, Cu | Makilogalamu 150 | Makilogalamu 1000 | 15% | 51.7% | 667 ga |
| Selenium, Ngati | Makilogalamu 1.2 | Makilogalamu 55 | 2.2% | 7.6% | 4583 ga |
| Nthaka, Zn | 0.41 mg | 12 mg | 3.4% | 11.7% | 2927 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.75 ga | maulendo 100 г | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.21 ga | ~ | |||
| valine | 0.228 ga | ~ | |||
| Mbiri * | 0.081 ga | ~ | |||
| Isoleucine | 0.173 ga | ~ | |||
| nyalugwe | 0.307 ga | ~ | |||
| lysine | 0.218 ga | ~ | |||
| methionine | 0.076 ga | ~ | |||
| threonine | 0.184 ga | ~ | |||
| tryptophan | 0.058 ga | ~ | |||
| chithuvj | 0.206 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.229 ga | ~ | |||
| Aspartic asidi | 0.353 ga | ~ | |||
| glycine | 0.201 ga | ~ | |||
| Asidi a Glutamic | 0.457 ga | ~ | |||
| Mapuloteni | 0.158 ga | ~ | |||
| serine | 0.137 ga | ~ | |||
| tyrosin | 0.13 ga | ~ | |||
| Cysteine | 0.038 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.099 ga | maulendo 18.7 г | |||
| 8: 0 Wopanga | 0.002 ga | ~ | |||
| 10: 0 Kapuli | 0.002 ga | ~ | |||
| 12: 0 Zolemba | 0.002 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.004 ga | ~ | |||
| 16: 0 Palmitic | 0.076 ga | ~ | |||
| 18: 0 Stearin | 0.014 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.028 ga | Mphindi 16.8 г | 0.2% | 0.7% | |
| 16: 1 Palmitoleic | 0.02 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.007 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.17 ga | kuchokera 11.2 mpaka 20.6 | 1.5% | 5.2% | |
| 18: 2 Linoleic | 0.051 ga | ~ | |||
| 18: 3 Wachisoni | 0.119 ga | ~ | |||
| Omega-3 mafuta acids | 0.119 ga | kuchokera 0.9 mpaka 3.7 | 13.2% | 45.5% | |
| Omega-6 mafuta acids | 0.051 ga | kuchokera 4.7 mpaka 16.8 | 1.1% | 3.8% |
Mphamvu ndi 29 kcal.
- chikho = 164 g (47.6 kCal)
- phukusi (10 oz) zokolola = 220 g (63.8 kCal)
Turnips, amadyera, mazira, owiritsa, opanda mchere mavitamini ndi michere yambiri monga: vitamini A - 59,8%, beta-carotene - 129,2%, vitamini C - 24,2%, vitamini E - 17,7%, vitamini K - 432,4%, calcium - 15,2%, manganese - 23,8%, mkuwa - 15%
- 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 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.
- 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.
- 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.
Tags: kalori okhutira 29 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ubwino Turnips, amadyera, mazira, yophika, palibe mchere, zopatsa mphamvu, zakudya, zothandiza katundu Turnips, amadyera, mazira, yophika, palibe mchere