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 20 | Tsamba 1684 | 1.2% | 6% | 8420 ga |
Mapuloteni | 1.14 ga | 76 ga | 1.5% | 7.5% | 6667 ga |
mafuta | 0.23 ga | 56 ga | 0.4% | 2% | 24348 ga |
Zakudya | 0.86 ga | 219 ga | 0.4% | 2% | 25465 ga |
CHIKWANGWANI chamagulu | 3.5 ga | 20 ga | 17.5% | 87.5% | 571 ga |
Water | 93.2 ga | 2273 ga | 4.1% | 20.5% | 2439 ga |
ash | 1.07 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 381 | Makilogalamu 900 | 42.3% | 211.5% | 236 ga |
beta carotenes | 4.575 mg | 5 mg | 91.5% | 457.5% | 109 ga |
Lutein + Zeaxanthin | Makilogalamu 8440 | ~ | |||
Vitamini B1, thiamine | 0.045 mg | 1.5 mg | 3% | 15% | 3333 ga |
Vitamini B2, riboflavin | 0.072 mg | 1.8 mg | 4% | 20% | 2500 ga |
Vitamini B5, pantothenic | 0.274 mg | 5 mg | 5.5% | 27.5% | 1825 ga |
Vitamini B6, pyridoxine | 0.18 mg | 2 mg | 9% | 45% | 1111 ga |
Vitamini B9, folate | Makilogalamu 118 | Makilogalamu 400 | 29.5% | 147.5% | 339 ga |
Vitamini C, ascorbic | 27.4 mg | 90 mg | 30.4% | 152% | 328 ga |
Vitamini E, alpha tocopherol, TE | 1.88 mg | 15 mg | 12.5% | 62.5% | 798 ga |
Vitamini K, phylloquinone | Makilogalamu 367.6 | Makilogalamu 120 | 306.3% | 1531.5% | 33 ga |
Vitamini PP, NO | 0.411 mg | 20 mg | 2.1% | 10.5% | 4866 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 203 mg | 2500 mg | 8.1% | 40.5% | 1232 ga |
Calcium, CA | 137 mg | 1000 mg | 13.7% | 68.5% | 730 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 27.5% | 1818 ga |
Sodium, Na | 265 mg | 1300 mg | 20.4% | 102% | 491 ga |
Sulufule, S | 11.4 mg | 1000 mg | 1.1% | 5.5% | 8772 ga |
Phosphorus, P. | 29 mg | 800 mg | 3.6% | 18% | 2759 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.8 mg | 18 mg | 4.4% | 22% | 2250 ga |
Manganese, Mn | 0.337 mg | 2 mg | 16.9% | 84.5% | 593 ga |
Mkuwa, Cu | Makilogalamu 253 | Makilogalamu 1000 | 25.3% | 126.5% | 395 ga |
Selenium, Ngati | Makilogalamu 0.9 | Makilogalamu 55 | 1.6% | 8% | 6111 ga |
Nthaka, Zn | 0.14 mg | 12 mg | 1.2% | 6% | 8571 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.53 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.072 ga | ~ | |||
valine | 0.078 ga | ~ | |||
Mbiri * | 0.028 ga | ~ | |||
Isoleucine | 0.059 ga | ~ | |||
nyalugwe | 0.105 ga | ~ | |||
lysine | 0.074 ga | ~ | |||
methionine | 0.026 ga | ~ | |||
threonine | 0.063 ga | ~ | |||
tryptophan | 0.02 ga | ~ | |||
chithuvj | 0.07 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.078 ga | ~ | |||
Aspartic asidi | 0.121 ga | ~ | |||
glycine | 0.069 ga | ~ | |||
Asidi a Glutamic | 0.156 ga | ~ | |||
Mapuloteni | 0.054 ga | ~ | |||
serine | 0.047 ga | ~ | |||
tyrosin | 0.044 ga | ~ | |||
Cysteine | 0.013 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.053 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.001 ga | ~ | |||
10: 0 Kapuli | 0.001 ga | ~ | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.002 ga | ~ | |||
16: 0 Palmitic | 0.041 ga | ~ | |||
18: 0 Stearin | 0.007 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.015 ga | Mphindi 16.8 г | 0.1% | 0.5% | |
16: 1 Palmitoleic | 0.011 ga | ~ | |||
18:1 Olein (omega-9) | 0.004 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.091 ga | kuchokera 11.2 mpaka 20.6 | 0.8% | 4% | |
18: 2 Linoleic | 0.028 ga | ~ | |||
18: 3 Wachisoni | 0.064 ga | ~ | |||
Omega-3 mafuta acids | 0.064 ga | kuchokera 0.9 mpaka 3.7 | 7.1% | 35.5% | |
Omega-6 mafuta acids | 0.028 ga | kuchokera 4.7 mpaka 16.8 | 0.6% | 3% |
Mphamvu ndi 20 kcal.
- chikho, chodulidwa = 144 g (28.8 kCal)
Mpiru, amadyera, yophika, ndi mchere mavitamini ndi michere yambiri monga: vitamini A - 42,3%, beta-carotene - 91,5%, vitamini B9 - 29,5%, vitamini C - 30,4%, vitamini E - 12,5%, vitamini K - 306,3%, calcium - 13,7%, manganese - 16,9%, mkuwa - 25,3%
- 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 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.
- 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 20 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zothandiza Turnips, zitsamba, yophika, ndi mchere, zopatsa mphamvu, michere, zothandiza katundu Turnips, amadyera, owiritsa, ndi mchere