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 296 | Tsamba 1684 | 17.6% | 5.9% | 569 ga |
Mapuloteni | 6.16 ga | 76 ga | 8.1% | 2.7% | 1234 ga |
mafuta | 13.25 ga | 56 ga | 23.7% | 8% | 423 ga |
Zakudya | 37.31 ga | 219 ga | 17% | 5.7% | 587 ga |
CHIKWANGWANI chamagulu | 2.9 ga | 20 ga | 14.5% | 4.9% | 690 ga |
Water | 36.58 ga | 2273 ga | 1.6% | 0.5% | 6214 ga |
ash | 3.8 ga | ~ | |||
mavitamini | |||||
beta carotenes | 0.001 mg | 5 mg | 500000 ga | ||
Lutein + Zeaxanthin | Makilogalamu 14 | ~ | |||
Vitamini B1, thiamine | 0.17 mg | 1.5 mg | 11.3% | 3.8% | 882 ga |
Vitamini B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 1.3% | 2571 ga |
Vitamini B4, choline | 11.6 mg | 500 mg | 2.3% | 0.8% | 4310 ga |
Vitamini B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 1.9% | 1818 ga |
Vitamini B9, folate | Makilogalamu 223 | Makilogalamu 400 | 55.8% | 18.9% | 179 ga |
Vitamini E, alpha tocopherol, TE | 1.06 mg | 15 mg | 7.1% | 2.4% | 1415 ga |
Vitamini K, phylloquinone | Makilogalamu 3.4 | Makilogalamu 120 | 2.8% | 0.9% | 3529 ga |
Vitamini PP, NO | 2.13 mg | 20 mg | 10.7% | 3.6% | 939 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 256 mg | 2500 mg | 10.2% | 3.4% | 977 ga |
Calcium, CA | 100 mg | 1000 mg | 10% | 3.4% | 1000 ga |
Mankhwala a magnesium, mg | 40 mg | 400 mg | 10% | 3.4% | 1000 ga |
Sodium, Na | 813 mg | 1300 mg | 62.5% | 21.1% | 160 ga |
Sulufule, S | 61.6 mg | 1000 mg | 6.2% | 2.1% | 1623 ga |
Phosphorus, P. | 410 mg | 800 mg | 51.3% | 17.3% | 195 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.55 mg | 18 mg | 14.2% | 4.8% | 706 ga |
Manganese, Mn | 0.411 mg | 2 mg | 20.6% | 7% | 487 ga |
Mkuwa, Cu | Makilogalamu 145 | Makilogalamu 1000 | 14.5% | 4.9% | 690 ga |
Selenium, Ngati | Makilogalamu 26.2 | Makilogalamu 55 | 47.6% | 16.1% | 210 ga |
Nthaka, Zn | 0.73 mg | 12 mg | 6.1% | 2.1% | 1644 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 30.32 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.8 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.23 ga | ~ | |||
Maltose | 0.23 ga | ~ | |||
sucrose | 3.17 ga | ~ | |||
fructose | 0.17 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.621 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.016 ga | ~ | |||
16: 0 Palmitic | 1.774 ga | ~ | |||
18: 0 Stearin | 0.83 ga | ~ | |||
Monounsaturated mafuta zidulo | 7.806 ga | Mphindi 16.8 г | 46.5% | 15.7% | |
16: 1 Palmitoleic | 0.071 ga | ~ | |||
18:1 Olein (omega-9) | 7.73 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.002 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.762 ga | kuchokera 11.2 mpaka 20.6 | 15.7% | 5.3% | |
18: 2 Linoleic | 1.626 ga | ~ | |||
18: 3 Wachisoni | 0.12 ga | ~ | |||
Omega-3 mafuta acids | 0.12 ga | kuchokera 0.9 mpaka 3.7 | 13.3% | 4.5% | |
Omega-6 mafuta acids | 1.626 ga | kuchokera 4.7 mpaka 16.8 | 34.6% | 11.7% |
Mphamvu ndi 296 kcal.
- Zidutswa 5 = 78 g (230.9 kCal)
Zakudya zofulumira, zikondamoyo za chimanga mavitamini ndi mchere wambiri monga: vitamini B1 - 11,3%, vitamini B9 - 55,8%, phosphorous - 51,3%, iron - 14,2%, manganese - 20,6%, mkuwa - 14,5%, selenium - 47,6%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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.
- 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: zopatsa mphamvu 296 kcal, kapangidwe kake, zakudya, mavitamini, mchere, momwe chakudya chimagwirira ntchito, zikondamoyo za chimanga, zopatsa mphamvu, michere, zinthu zothandiza pazakudya zofulumira, zikondamoyo za chimanga.