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 89 | Tsamba 1684 | 5.3% | 6% | 1892 ga |
| Mapuloteni | 19.8 ga | 76 ga | 26.1% | 29.3% | 384 ga |
| mafuta | 0.5 ga | 56 ga | 0.9% | 1% | 11200 ga |
| Water | 78.5 ga | 2273 ga | 3.5% | 3.9% | 2896 ga |
| ash | 1.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 30 | Makilogalamu 900 | 3.3% | 3.7% | 3000 ga |
| Retinol | 0.03 mg | ~ | |||
| Vitamini B1, thiamine | 0.12 mg | 1.5 mg | 8% | 9% | 1250 ga |
| Vitamini B2, riboflavin | 0.15 mg | 1.8 mg | 8.3% | 9.3% | 1200 ga |
| Vitamini B4, choline | 65 mg | 500 mg | 13% | 14.6% | 769 ga |
| Vitamini B6, pyridoxine | 0.12 mg | 2 mg | 6% | 6.7% | 1667 ga |
| Vitamini B9, folate | Makilogalamu 15 | Makilogalamu 400 | 3.8% | 4.3% | 2667 ga |
| Vitamini B12, cobalamin | Makilogalamu 1 | Makilogalamu 3 | 33.3% | 37.4% | 300 ga |
| Vitamini E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 3.7% | 3000 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
| Vitamini PP, NO | 1.1 mg | 20 mg | 5.5% | 6.2% | 1818 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 230 mg | 2500 mg | 9.2% | 10.3% | 1087 ga |
| Calcium, CA | 118 mg | 1000 mg | 11.8% | 13.3% | 847 ga |
| Mankhwala a magnesium, mg | 20 mg | 400 mg | 5% | 5.6% | 2000 ga |
| Sodium, Na | 68 mg | 1300 mg | 5.2% | 5.8% | 1912 ga |
| Sulufule, S | 198 mg | 1000 mg | 19.8% | 22.2% | 505 ga |
| Phosphorus, P. | 180 mg | 800 mg | 22.5% | 25.3% | 444 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.4 mg | 18 mg | 7.8% | 8.8% | 1286 ga |
| Mkuwa, Cu | Makilogalamu 250 | Makilogalamu 1000 | 25% | 28.1% | 400 ga |
| Selenium, Ngati | Makilogalamu 16.8 | Makilogalamu 55 | 30.5% | 34.3% | 327 ga |
| Nthaka, Zn | 1 mg | 12 mg | 8.3% | 9.3% | 1200 ga |
| sterols | |||||
| Cholesterol | 50 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.127 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.002 ga | ~ | |||
| 16: 0 Palmitic | 0.09 ga | ~ | |||
| 18: 0 Stearin | 0.035 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.088 ga | Mphindi 16.8 г | 0.5% | 0.6% | |
| 16: 1 Palmitoleic | 0.015 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.073 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.17 ga | kuchokera 11.2 mpaka 20.6 | 1.5% | 1.7% | |
| 18: 2 Linoleic | 0.033 ga | ~ | |||
| 18: 3 Wachisoni | 0.017 ga | ~ | |||
| 20:4 Arachidonic | 0.052 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.023 ga | ~ | |||
| Omega-3 mafuta acids | 0.085 ga | kuchokera 0.9 mpaka 3.7 | 9.4% | 10.6% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.012 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.033 ga | ~ | |||
| Omega-6 mafuta acids | 0.085 ga | kuchokera 4.7 mpaka 16.8 | 1.8% | 2% |
Mphamvu ndi 89 kcal.
Kamba wobiriwira, yaiwisi mavitamini ndi michere yambiri monga: choline - 13%, vitamini B12 - 33,3%, calcium - 11,8%, phosphorus - 22,5%, mkuwa - 25%, selenium - 30,5%
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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.
- 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.
- 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.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
Tags: kalori 89 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza Kamba wobiriwira, yaiwisi, zopatsa mphamvu, michere, zinthu zofunikira, Kamba wobiriwira, yaiwisi