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 257 | Tsamba 1684 | 15.3% | 6% | 655 ga |
Mapuloteni | 10.29 ga | 76 ga | 13.5% | 5.3% | 739 ga |
mafuta | 12.45 ga | 56 ga | 22.2% | 8.6% | 450 ga |
Zakudya | 25.69 ga | 219 ga | 11.7% | 4.6% | 852 ga |
CHIKWANGWANI chamagulu | 1 ga | 20 ga | 5% | 1.9% | 2000 ga |
Water | 48.44 ga | 2273 ga | 2.1% | 0.8% | 4692 ga |
ash | 2.13 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 6 | Makilogalamu 900 | 0.7% | 0.3% | 15000 ga |
Retinol | 0.001 mg | ~ | |||
alpha carotenes | Makilogalamu 3 | ~ | |||
beta carotenes | 0.044 mg | 5 mg | 0.9% | 0.4% | 11364 ga |
beta Cryptoxanthin | Makilogalamu 7 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 54 | ~ | |||
Vitamini B1, thiamine | 0.21 mg | 1.5 mg | 14% | 5.4% | 714 ga |
Vitamini B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 3% | 1286 ga |
Vitamini B4, choline | 28.9 mg | 500 mg | 5.8% | 2.3% | 1730 ga |
Vitamini B5, pantothenic | 0.37 mg | 5 mg | 7.4% | 2.9% | 1351 ga |
Vitamini B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 1.4% | 2857 ga |
Vitamini B9, folate | Makilogalamu 66 | Makilogalamu 400 | 16.5% | 6.4% | 606 ga |
Vitamini B12, cobalamin | Makilogalamu 0.68 | Makilogalamu 3 | 22.7% | 8.8% | 441 ga |
Vitamini C, ascorbic | 1.8 mg | 90 mg | 2% | 0.8% | 5000 ga |
Vitamini D, calciferol | Makilogalamu 0.2 | Makilogalamu 10 | 2% | 0.8% | 5000 ga |
Vitamini E, alpha tocopherol, TE | 0.55 mg | 15 mg | 3.7% | 1.4% | 2727 ga |
Vitamini K, phylloquinone | Makilogalamu 13.6 | Makilogalamu 120 | 11.3% | 4.4% | 882 ga |
Vitamini PP, NO | 2.15 mg | 20 mg | 10.8% | 4.2% | 930 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 206 mg | 2500 mg | 8.2% | 3.2% | 1214 ga |
Calcium, CA | 37 mg | 1000 mg | 3.7% | 1.4% | 2703 ga |
Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 2.5% | 1600 ga |
Sodium, Na | 602 mg | 1300 mg | 46.3% | 18% | 216 ga |
Sulufule, S | 102.9 mg | 1000 mg | 10.3% | 4% | 972 ga |
Phosphorus, P. | 116 mg | 800 mg | 14.5% | 5.6% | 690 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.5 mg | 18 mg | 8.3% | 3.2% | 1200 ga |
Manganese, Mn | 0.264 mg | 2 mg | 13.2% | 5.1% | 758 ga |
Mkuwa, Cu | Makilogalamu 75 | Makilogalamu 1000 | 7.5% | 2.9% | 1333 ga |
Selenium, Ngati | Makilogalamu 18 | Makilogalamu 55 | 32.7% | 12.7% | 306 ga |
Nthaka, Zn | 0.49 mg | 12 mg | 4.1% | 1.6% | 2449 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 3.53 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.2 ga | ~ | |||
Maltose | 0.87 ga | ~ | |||
fructose | 1.47 ga | ~ | |||
sterols | |||||
Cholesterol | 35 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.08 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.028 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.949 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.001 ga | ~ | |||
8: 0 Wopanga | 0.002 ga | ~ | |||
10: 0 Kapuli | 0.004 ga | ~ | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.022 ga | ~ | |||
15:0 Pentadecanoic | 0.003 ga | ~ | |||
16: 0 Palmitic | 1.435 ga | ~ | |||
17-0 margarine | 0.012 ga | ~ | |||
18: 0 Stearin | 0.389 ga | ~ | |||
20:0 Chiarachinic | 0.037 ga | ~ | |||
22: 0 | 0.029 ga | ~ | |||
24:0 Lignoceric | 0.015 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.595 ga | Mphindi 16.8 г | 15.4% | 6% | |
16: 1 Palmitoleic | 0.028 ga | ~ | |||
16:1 mz | 0.028 ga | ~ | |||
17:1 Heptadecene | 0.006 ga | ~ | |||
18:1 Olein (omega-9) | 2.498 ga | ~ | |||
18:1 mz | 2.471 ga | ~ | |||
18: 1 kusinthana | 0.027 ga | ~ | |||
20: 1 Chidole (9) | 0.055 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.004 ga | ~ | |||
22:1 mz | 0.004 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.003 ga | ~ | |||
Mafuta a Polyunsaturated acids | 6.257 ga | kuchokera 11.2 mpaka 20.6 | 55.9% | 21.8% | |
18: 2 Linoleic | 5.627 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.053 ga | ~ | |||
18:2 Omega-6, cis, cis | 5.561 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.013 ga | ~ | |||
18: 3 Wachisoni | 0.512 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.489 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.023 ga | ~ | |||
18:4 Styoride Omega-3 | 0.002 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.005 ga | ~ | |||
20:3 Eicosatriene | 0.003 ga | ~ | |||
20:3 Omega-6 | 0.002 ga | ~ | |||
20:4 Arachidonic | 0.008 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.029 ga | ~ | |||
Omega-3 mafuta acids | 0.587 ga | kuchokera 0.9 mpaka 3.7 | 65.2% | 25.4% | |
22:4 Docosatetraene, Omega-6 | 0.004 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.003 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.064 ga | ~ | |||
Omega-6 mafuta acids | 5.603 ga | kuchokera 4.7 mpaka 16.8 | 100% | 38.9% |
Mphamvu ndi 257 kcal.
- sangweji = 158 g (406.1 kCal)
Chakudya chofulumira, sangweji ya nsomba yokhala ndi msuzi wa tartar mavitamini ndi mchere wambiri monga: vitamini B1 - 14%, vitamini B9 - 16,5%, vitamini B12 - 22,7%, vitamini K - 11,3%, phosphorous - 14,5%, manganese - 13,2 selenium - 32,7%
- 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.
- 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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: zopatsa mphamvu 257 kcal, kapangidwe kake, mtengo wazakudya, mavitamini, mchere, momwe Chakudya Chachangu chimathandiza, sangweji ya nsomba yokhala ndi msuzi wa tartar, zopatsa mphamvu, zopatsa thanzi, zothandiza pazakudya zofulumira, sangweji ya nsomba yokhala ndi msuzi wa tartar.