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 358 | Tsamba 1684 | 21.3% | 5.9% | 470 ga |
| Mapuloteni | 7.77 ga | 76 ga | 10.2% | 2.8% | 978 ga |
| mafuta | 4.59 ga | 56 ga | 8.2% | 2.3% | 1220 ga |
| Zakudya | 65.33 ga | 219 ga | 29.8% | 8.3% | 335 ga |
| CHIKWANGWANI chamagulu | 8.6 ga | 20 ga | 43% | 12% | 233 ga |
| Water | 6.22 ga | 2273 ga | 0.3% | 0.1% | 36543 ga |
| ash | 7.49 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.06 mg | 1.5 mg | 4% | 1.1% | 2500 ga |
| Vitamini B2, riboflavin | 0.123 mg | 1.8 mg | 6.8% | 1.9% | 1463 ga |
| Vitamini B5, pantothenic | 1.4 mg | 5 mg | 28% | 7.8% | 357 ga |
| Vitamini B6, pyridoxine | 0.18 mg | 2 mg | 9% | 2.5% | 1111 ga |
| Vitamini B9, folate | Makilogalamu 32 | Makilogalamu 400 | 8% | 2.2% | 1250 ga |
| Vitamini C, ascorbic | 16.5 mg | 90 mg | 18.3% | 5.1% | 545 ga |
| Vitamini PP, NO | 4.533 mg | 20 mg | 22.7% | 6.3% | 441 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 905 mg | 2500 mg | 36.2% | 10.1% | 276 ga |
| Calcium, CA | 62 mg | 1000 mg | 6.2% | 1.7% | 1613 ga |
| Mankhwala a magnesium, mg | 59 mg | 400 mg | 14.8% | 4.1% | 678 ga |
| Sodium, Na | 1578 mg | 1300 mg | 121.4% | 33.9% | 82 ga |
| Sulufule, S | 77.7 mg | 1000 mg | 7.8% | 2.2% | 1287 ga |
| Phosphorus, P. | 197 mg | 800 mg | 24.6% | 6.9% | 406 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.01 mg | 18 mg | 11.2% | 3.1% | 896 ga |
| Manganese, Mn | 0.622 mg | 2 mg | 31.1% | 8.7% | 322 ga |
| Mkuwa, Cu | Makilogalamu 260 | Makilogalamu 1000 | 26% | 7.3% | 385 ga |
| Selenium, Ngati | Makilogalamu 7.9 | Makilogalamu 55 | 14.4% | 4% | 696 ga |
| Nthaka, Zn | 0.92 mg | 12 mg | 7.7% | 2.2% | 1304 ga |
| sterols | |||||
| Cholesterol | 5 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 1.2 ga | maulendo 18.7 г | |||
| 10: 0 Kapuli | 0.033 ga | ~ | |||
| 12: 0 Zolemba | 0.155 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.033 ga | ~ | |||
| 16: 0 Palmitic | 0.745 ga | ~ | |||
| 18: 0 Stearin | 0.16 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.1 ga | Mphindi 16.8 г | 0.6% | 0.2% | |
| 16: 1 Palmitoleic | 0.039 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.05 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 1.985 ga | kuchokera 11.2 mpaka 20.6 | 17.7% | 4.9% | |
| 18: 2 Linoleic | 1.482 ga | ~ | |||
| 18: 3 Wachisoni | 0.47 ga | ~ | |||
| Omega-3 mafuta acids | 0.47 ga | kuchokera 0.9 mpaka 3.7 | 52.2% | 14.6% | |
| Omega-6 mafuta acids | 1.482 ga | kuchokera 4.7 mpaka 16.8 | 31.5% | 8.8% |
Mphamvu ndi 358 kcal.
- phukusi (5.5 oz) = 156 g (558.5 kCal)
- Phukusi 0,167 (5.5 oz) = 26 g (93.1 kCal)
Mbatata yotchuka, kusakaniza kouma, kosaphika mavitamini ndi michere yambiri monga: vitamini B5 - 28%, vitamini C - 18,3%, vitamini PP - 22,7%, potaziyamu - 36,2%, magnesium - 14,8%, phosphorus - 24,6% chitsulo - 11,2%, manganese - 31,1%, mkuwa - 26%, selenium - 14,4%
- 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 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 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.
- 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.
- 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 358 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza mbatata ya Exalop, kusakaniza kouma, kosaphika, ma calories, michere, zothandiza katundu Exalop mbatata, kusakaniza kouma, kosaphika