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 307 | Tsamba 1684 | 18.2% | 5.9% | 549 ga |
| Mapuloteni | 15.92 ga | 76 ga | 20.9% | 6.8% | 477 ga |
| mafuta | 20.36 ga | 56 ga | 36.4% | 11.9% | 275 ga |
| Zakudya | 14.03 ga | 219 ga | 6.4% | 2.1% | 1561 ga |
| CHIKWANGWANI chamagulu | 0.9 ga | 20 ga | 4.5% | 1.5% | 2222 ga |
| Water | 46.53 ga | 2273 ga | 2% | 0.7% | 4885 ga |
| ash | 2.25 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 5 | Makilogalamu 900 | 0.6% | 0.2% | 18000 ga |
| Retinol | 0.005 mg | ~ | |||
| Lutein + Zeaxanthin | Makilogalamu 2 | ~ | |||
| Vitamini B1, thiamine | 0.092 mg | 1.5 mg | 6.1% | 2% | 1630 ga |
| Vitamini B2, riboflavin | 0.204 mg | 1.8 mg | 11.3% | 3.7% | 882 ga |
| Vitamini B4, choline | 40.7 mg | 500 mg | 8.1% | 2.6% | 1229 ga |
| Vitamini B5, pantothenic | 1.182 mg | 5 mg | 23.6% | 7.7% | 423 ga |
| Vitamini B6, pyridoxine | 0.148 mg | 2 mg | 7.4% | 2.4% | 1351 ga |
| Vitamini B9, folate | Makilogalamu 15 | Makilogalamu 400 | 3.8% | 1.2% | 2667 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.33 | Makilogalamu 3 | 11% | 3.6% | 909 ga |
| Vitamini C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.2% | 15000 ga |
| Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 0.7% | 5000 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 0.2 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 1.12 mg | 15 mg | 7.5% | 2.4% | 1339 ga |
| beta tocopherol | 0.05 mg | ~ | |||
| Popanga madzi a gamma Tocopherol | 3.56 mg | ~ | |||
| kutcheru | 1.22 mg | ~ | |||
| Vitamini K, phylloquinone | Makilogalamu 7 | Makilogalamu 120 | 5.8% | 1.9% | 1714 ga |
| Vitamini PP, NO | 5.985 mg | 20 mg | 29.9% | 9.7% | 334 ga |
| betaine | 15.6 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 251 mg | 2500 mg | 10% | 3.3% | 996 ga |
| Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.4% | 9091 ga |
| Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 2% | 1667 ga |
| Sodium, Na | 594 mg | 1300 mg | 45.7% | 14.9% | 219 ga |
| Sulufule, S | 159.2 mg | 1000 mg | 15.9% | 5.2% | 628 ga |
| Phosphorus, P. | 272 mg | 800 mg | 34% | 11.1% | 294 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.83 mg | 18 mg | 4.6% | 1.5% | 2169 ga |
| Manganese, Mn | 0.15 mg | 2 mg | 7.5% | 2.4% | 1333 ga |
| Mkuwa, Cu | Makilogalamu 51 | Makilogalamu 1000 | 5.1% | 1.7% | 1961 ga |
| Selenium, Ngati | Makilogalamu 17.2 | Makilogalamu 55 | 31.3% | 10.2% | 320 ga |
| Nthaka, Zn | 0.59 mg | 12 mg | 4.9% | 1.6% | 2034 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.08 ga | maulendo 100 г | |||
| Maltose | 0.02 ga | ~ | |||
| sucrose | 0.07 ga | ~ | |||
| sterols | |||||
| Cholesterol | 55 mg | pa 300 mg | |||
| Mafuta acid | |||||
| Transgender | 0.123 ga | maulendo 1.9 г | |||
| mafuta opatsirana amtundu wa monounsaturated | 0.052 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 3.566 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.001 ga | ~ | |||
| 8: 0 Wopanga | 0.012 ga | ~ | |||
| 10: 0 Kapuli | 0.008 ga | ~ | |||
| 12: 0 Zolemba | 0.005 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.042 ga | ~ | |||
| 15:0 Pentadecanoic | 0.007 ga | ~ | |||
| 16: 0 Palmitic | 2.325 ga | ~ | |||
| 17-0 margarine | 0.017 ga | ~ | |||
| 18: 0 Stearin | 1.015 ga | ~ | |||
| 20:0 Chiarachinic | 0.071 ga | ~ | |||
| 22: 0 | 0.041 ga | ~ | |||
| 24:0 Lignoceric | 0.024 ga | ~ | |||
| Monounsaturated mafuta zidulo | 7.735 ga | Mphindi 16.8 г | 46% | 15% | |
| 14:1 Miristoleic | 0.01 ga | ~ | |||
| 16: 1 Palmitoleic | 0.296 ga | ~ | |||
| 16:1 mz | 0.294 ga | ~ | |||
| 16: 1 kusinthana | 0.002 ga | ~ | |||
| 17:1 Heptadecene | 0.011 ga | ~ | |||
| 18:1 Olein (omega-9) | 7.269 ga | ~ | |||
| 18:1 mz | 7.219 ga | ~ | |||
| 18: 1 kusinthana | 0.05 ga | ~ | |||
| 20: 1 Chidole (9) | 0.133 ga | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.004 ga | ~ | |||
| 22:1 mz | 0.004 ga | ~ | |||
| 24: 1 Nervonic, cis (Omega-9) | 0.013 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 6.511 ga | kuchokera 11.2 mpaka 20.6 | 58.1% | 18.9% | |
| 18: 2 Linoleic | 5.986 ga | ~ | |||
| 18: 2 trans isomer, osatsimikiza | 0.072 ga | ~ | |||
| 18:2 Omega-6, cis, cis | 5.893 ga | ~ | |||
| 18: 2 Conjugated Linoleic Acid | 0.022 ga | ~ | |||
| 18: 3 Wachisoni | 0.419 ga | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.39 ga | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.029 ga | ~ | |||
| 18:4 Styoride Omega-3 | 0.001 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.014 ga | ~ | |||
| 20:3 Eicosatriene | 0.016 ga | ~ | |||
| 20:3 Omega-6 | 0.015 ga | ~ | |||
| 20:4 Arachidonic | 0.051 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.001 ga | ~ | |||
| Omega-3 mafuta acids | 0.4 ga | kuchokera 0.9 mpaka 3.7 | 44.4% | 14.5% | |
| 22:4 Docosatetraene, Omega-6 | 0.016 ga | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.003 ga | ~ | |||
| Omega-6 mafuta acids | 6.018 ga | kuchokera 4.7 mpaka 16.8 | 100% | 32.6% |
Mphamvu ndi 307 kcal.
- Zidutswa 6 = 96 g (294.7 kCal)
- Zidutswa 4 = 64 g (196.5 kCal)
- Zidutswa 10 = 160 g (491.2 kCal)
- Zidutswa 20 = 320 g (982.4 kCal)
Chakudya chofulumira, nkhuku, buledi, wopanda pake, wosasangalala mavitamini ndi michere yambiri monga: vitamini B2 - 11,3%, vitamini B5 - 23,6%, vitamini B12 - 11%, vitamini PP - 29,9%, phosphorus - 34%, selenium - 31,3 %
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- 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 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.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- 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 307 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, chifukwa chake Chakudya chofulumira chimathandiza, nkhuku, yokazinga mu buledi, yopanda phindu, yosasangalatsa, zopatsa mphamvu, zopatsa thanzi, zothandiza katundu Chakudya chachangu, nkhuku, yokazinga mu mikate yopanda mkate, yopanda phindu, yosasangalatsa