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 279 | Tsamba 1684 | 16.6% | 5.9% | 604 ga |
Mapuloteni | 11.26 ga | 76 ga | 14.8% | 5.3% | 675 ga |
mafuta | 14.64 ga | 56 ga | 26.1% | 9.4% | 383 ga |
Zakudya | 25.59 ga | 219 ga | 11.7% | 4.2% | 856 ga |
CHIKWANGWANI chamagulu | 0.8 ga | 20 ga | 4% | 1.4% | 2500 ga |
Water | 45.76 ga | 2273 ga | 2% | 0.7% | 4967 ga |
ash | 1.95 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 22 | Makilogalamu 900 | 2.4% | 0.9% | 4091 ga |
Retinol | 0.02 mg | ~ | |||
alpha carotenes | Makilogalamu 2 | ~ | |||
beta carotenes | 0.017 mg | 5 mg | 0.3% | 0.1% | 29412 ga |
beta Cryptoxanthin | Makilogalamu 6 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 28 | ~ | |||
Vitamini B1, thiamine | 0.25 mg | 1.5 mg | 16.7% | 6% | 600 ga |
Vitamini B2, riboflavin | 0.23 mg | 1.8 mg | 12.8% | 4.6% | 783 ga |
Vitamini B4, choline | 32.6 mg | 500 mg | 6.5% | 2.3% | 1534 ga |
Vitamini B5, pantothenic | 0.24 mg | 5 mg | 4.8% | 1.7% | 2083 ga |
Vitamini B6, pyridoxine | 0.06 mg | 2 mg | 3% | 1.1% | 3333 ga |
Vitamini B9, folate | Makilogalamu 65 | Makilogalamu 400 | 16.3% | 5.8% | 615 ga |
Vitamini B12, cobalamin | Makilogalamu 0.59 | Makilogalamu 3 | 19.7% | 7.1% | 508 ga |
Vitamini C, ascorbic | 1.5 mg | 90 mg | 1.7% | 0.6% | 6000 ga |
Vitamini D, calciferol | Makilogalamu 0.9 | Makilogalamu 10 | 9% | 3.2% | 1111 ga |
Vitamini E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 2.4% | 1500 ga |
Vitamini K, phylloquinone | Makilogalamu 7.9 | Makilogalamu 120 | 6.6% | 2.4% | 1519 ga |
Vitamini PP, NO | 2.31 mg | 20 mg | 11.6% | 4.2% | 866 ga |
betaine | 98.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 220 mg | 2500 mg | 8.8% | 3.2% | 1136 ga |
Calcium, CA | 120 mg | 1000 mg | 12% | 4.3% | 833 ga |
Mankhwala a magnesium, mg | 27 mg | 400 mg | 6.8% | 2.4% | 1481 ga |
Sodium, Na | 434 mg | 1300 mg | 33.4% | 12% | 300 ga |
Sulufule, S | 112.6 mg | 1000 mg | 11.3% | 4.1% | 888 ga |
Phosphorus, P. | 137 mg | 800 mg | 17.1% | 6.1% | 584 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.56 mg | 18 mg | 8.7% | 3.1% | 1154 ga |
Manganese, Mn | 0.262 mg | 2 mg | 13.1% | 4.7% | 763 ga |
Mkuwa, Cu | Makilogalamu 66 | Makilogalamu 1000 | 6.6% | 2.4% | 1515 ga |
Selenium, Ngati | Makilogalamu 48.4 | Makilogalamu 55 | 88% | 31.5% | 114 ga |
Nthaka, Zn | 0.58 mg | 12 mg | 4.8% | 1.7% | 2069 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 3.67 ga | maulendo 100 г | |||
Shuga (dextrose) | 1 ga | ~ | |||
lactose | 0.2 ga | ~ | |||
Maltose | 0.43 ga | ~ | |||
sucrose | 0.1 ga | ~ | |||
fructose | 1.93 ga | ~ | |||
sterols | |||||
Cholesterol | 37 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.128 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.067 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.833 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.025 ga | ~ | |||
6: 0 nayiloni | 0.024 ga | ~ | |||
8: 0 Wopanga | 0.02 ga | ~ | |||
10: 0 Kapuli | 0.045 ga | ~ | |||
12: 0 Zolemba | 0.048 ga | ~ | |||
14: 0 Zachinsinsi | 0.164 ga | ~ | |||
15:0 Pentadecanoic | 0.019 ga | ~ | |||
16: 0 Palmitic | 1.613 ga | ~ | |||
17-0 margarine | 0.021 ga | ~ | |||
18: 0 Stearin | 0.75 ga | ~ | |||
20:0 Chiarachinic | 0.048 ga | ~ | |||
22: 0 | 0.038 ga | ~ | |||
24:0 Lignoceric | 0.017 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.005 ga | Mphindi 16.8 г | 23.8% | 8.5% | |
14:1 Miristoleic | 0.015 ga | ~ | |||
16: 1 Palmitoleic | 0.049 ga | ~ | |||
16:1 mz | 0.044 ga | ~ | |||
16: 1 kusinthana | 0.006 ga | ~ | |||
17:1 Heptadecene | 0.009 ga | ~ | |||
18:1 Olein (omega-9) | 3.849 ga | ~ | |||
18:1 mz | 3.788 ga | ~ | |||
18: 1 kusinthana | 0.061 ga | ~ | |||
20: 1 Chidole (9) | 0.07 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.007 ga | ~ | |||
22:1 mz | 0.007 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.005 ga | ~ | |||
Mafuta a Polyunsaturated acids | 5.952 ga | kuchokera 11.2 mpaka 20.6 | 53.1% | 19% | |
18: 2 Linoleic | 5.187 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.061 ga | ~ | |||
18:2 Omega-6, cis, cis | 5.106 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.02 ga | ~ | |||
18: 3 Wachisoni | 0.639 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.614 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.024 ga | ~ | |||
18:4 Styoride Omega-3 | 0.002 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.007 ga | ~ | |||
20:3 Eicosatriene | 0.006 ga | ~ | |||
20:3 Omega-6 | 0.006 ga | ~ | |||
20:4 Arachidonic | 0.011 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.03 ga | ~ | |||
Omega-3 mafuta acids | 0.712 ga | kuchokera 0.9 mpaka 3.7 | 79.1% | 28.4% | |
22:4 Docosatetraene, Omega-6 | 0.005 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.005 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.061 ga | ~ | |||
Omega-6 mafuta acids | 5.159 ga | kuchokera 4.7 mpaka 16.8 | 100% | 35.8% |
Mphamvu ndi 279 kcal.
- sangweji = 183 g (510.6 kCal)
Chakudya chofulumira, sangweji ya nsomba ndi msuzi wa tartar ndi tchizi mavitamini ndi michere yambiri monga: vitamini B1 - 16,7%, vitamini B2 - 12,8%, vitamini B9 - 16,3%, vitamini B12 - 19,7%, vitamini PP - 11,6%, calcium - 12%, phosphorus - 17,1%, manganese - 13,1%, selenium - 88%
- 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 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 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.
- 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.
- 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.
- 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.
- 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 okhutira 279 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, momwe chakudya chachangu chimathandizira, sangweji ya nsomba yokhala ndi msuzi wa tartar ndi tchizi, zopatsa mphamvu, michere, zinthu zofunikira