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 34 | Tsamba 1684 | 2% | 5.9% | 4953 ga |
| Mapuloteni | 2.99 ga | 76 ga | 3.9% | 11.5% | 2542 ga |
| mafuta | 0.38 ga | 56 ga | 0.7% | 2.1% | 14737 ga |
| Zakudya | 1.64 ga | 219 ga | 0.7% | 2.1% | 13354 ga |
| CHIKWANGWANI chamagulu | 3.1 ga | 20 ga | 15.5% | 45.6% | 645 ga |
| Water | 91.04 ga | 2273 ga | 4% | 11.8% | 2497 ga |
| ash | 0.85 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 431 | Makilogalamu 900 | 47.9% | 140.9% | 209 ga |
| beta carotenes | 5.167 mg | 5 mg | 103.3% | 303.8% | 97 ga |
| Lutein + Zeaxanthin | Makilogalamu 9532 | ~ | |||
| Vitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 9.7% | 3000 ga |
| Vitamini B2, riboflavin | 0.065 mg | 1.8 mg | 3.6% | 10.6% | 2769 ga |
| Vitamini B4, choline | 2.1 mg | 500 mg | 0.4% | 1.2% | 23810 ga |
| Vitamini B5, pantothenic | 0.083 mg | 5 mg | 1.7% | 5% | 6024 ga |
| Vitamini B6, pyridoxine | 0.067 mg | 2 mg | 3.4% | 10% | 2985 ga |
| Vitamini B9, folate | Makilogalamu 33 | Makilogalamu 400 | 8.3% | 24.4% | 1212 ga |
| Vitamini C, ascorbic | 18.2 mg | 90 mg | 20.2% | 59.4% | 495 ga |
| Vitamini E, alpha tocopherol, TE | 2.13 mg | 15 mg | 14.2% | 41.8% | 704 ga |
| Vitamini K, phylloquinone | Makilogalamu 415.1 | Makilogalamu 120 | 345.9% | 1017.4% | 29 ga |
| Vitamini PP, NO | 0.486 mg | 20 mg | 2.4% | 7.1% | 4115 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 216 mg | 2500 mg | 8.6% | 25.3% | 1157 ga |
| Calcium, CA | 128 mg | 1000 mg | 12.8% | 37.6% | 781 ga |
| Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 17.6% | 1667 ga |
| Sodium, Na | 255 mg | 1300 mg | 19.6% | 57.6% | 510 ga |
| Sulufule, S | 29.9 mg | 1000 mg | 3% | 8.8% | 3344 ga |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 11.8% | 2500 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.75 mg | 18 mg | 9.7% | 28.5% | 1029 ga |
| Manganese, Mn | 0.4 mg | 2 mg | 20% | 58.8% | 500 ga |
| Mkuwa, Cu | Makilogalamu 133 | Makilogalamu 1000 | 13.3% | 39.1% | 752 ga |
| Selenium, Ngati | Makilogalamu 1.1 | Makilogalamu 55 | 2% | 5.9% | 5000 ga |
| Nthaka, Zn | 0.37 mg | 12 mg | 3.1% | 9.1% | 3243 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.95 ga | maulendo 100 г | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.176 ga | ~ | |||
| valine | 0.193 ga | ~ | |||
| Mbiri * | 0.07 ga | ~ | |||
| Isoleucine | 0.151 ga | ~ | |||
| nyalugwe | 0.257 ga | ~ | |||
| lysine | 0.187 ga | ~ | |||
| methionine | 0.065 ga | ~ | |||
| threonine | 0.156 ga | ~ | |||
| tryptophan | 0.049 ga | ~ | |||
| chithuvj | 0.171 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.195 ga | ~ | |||
| Aspartic asidi | 0.304 ga | ~ | |||
| glycine | 0.169 ga | ~ | |||
| Asidi a Glutamic | 0.41 ga | ~ | |||
| Mapuloteni | 0.135 ga | ~ | |||
| serine | 0.119 ga | ~ | |||
| tyrosin | 0.109 ga | ~ | |||
| Cysteine | 0.032 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.085 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 | 0.003 ga | ~ | |||
| 16: 0 Palmitic | 0.065 ga | ~ | |||
| 18: 0 Stearin | 0.012 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.024 ga | Mphindi 16.8 г | 0.1% | 0.3% | |
| 16: 1 Palmitoleic | 0.016 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.008 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.16 ga | kuchokera 11.2 mpaka 20.6 | 1.4% | 4.1% | |
| 18: 2 Linoleic | 0.046 ga | ~ | |||
| 18: 3 Wachisoni | 0.114 ga | ~ | |||
| Omega-3 mafuta acids | 0.114 ga | kuchokera 0.9 mpaka 3.7 | 12.7% | 37.4% | |
| Omega-6 mafuta acids | 0.046 ga | kuchokera 4.7 mpaka 16.8 | 1% | 2.9% |
Mphamvu ndi 34 kcal.
- chikho = 163 g (55.4 kCal)
- 0,5 chikho = 86 g (29.2 kCal)
Turnip ndi zitsamba, mazira, yophika, ndi mchere mavitamini ndi michere yambiri monga: vitamini A - 47,9%, beta-carotene - 103,3%, vitamini C - 20,2%, vitamini E - 14,2%, vitamini K - 345,9%, calcium - 12,8%, manganese - 20%, mkuwa - 13,3%
- 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 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 34 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza Turnips ndi zitsamba, zowuma, zowiritsa, ndi mchere, zopatsa mphamvu, michere, zothandiza katundu Turnips ndi zitsamba, mazira, owiritsa, ndi mchere