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 305 | Tsamba 1684 | 18.1% | 5.9% | 552 ga |
Mapuloteni | 11.33 ga | 76 ga | 14.9% | 4.9% | 671 ga |
mafuta | 20.73 ga | 56 ga | 37% | 12.1% | 270 ga |
Zakudya | 18.56 ga | 219 ga | 8.5% | 2.8% | 1180 ga |
CHIKWANGWANI chamagulu | 0.5 ga | 20 ga | 2.5% | 0.8% | 4000 ga |
Water | 46.67 ga | 2273 ga | 2.1% | 0.7% | 4870 ga |
ash | 2.4 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 63 | Makilogalamu 900 | 7% | 2.3% | 1429 ga |
Retinol | 0.062 mg | ~ | |||
beta carotenes | 0.014 mg | 5 mg | 0.3% | 0.1% | 35714 ga |
beta Cryptoxanthin | Makilogalamu 3 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 107 | ~ | |||
Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 2% | 1667 ga |
Vitamini B2, riboflavin | 0.15 mg | 1.8 mg | 8.3% | 2.7% | 1200 ga |
Vitamini B4, choline | 98.5 mg | 500 mg | 19.7% | 6.5% | 508 ga |
Vitamini B5, pantothenic | 0.81 mg | 5 mg | 16.2% | 5.3% | 617 ga |
Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 1.5% | 2222 ga |
Vitamini B9, folate | Makilogalamu 54 | Makilogalamu 400 | 13.5% | 4.4% | 741 ga |
Vitamini B12, cobalamin | Makilogalamu 0.69 | Makilogalamu 3 | 23% | 7.5% | 435 ga |
Vitamini C, ascorbic | 1.8 mg | 90 mg | 2% | 0.7% | 5000 ga |
Vitamini D, calciferol | Makilogalamu 0.6 | Makilogalamu 10 | 6% | 2% | 1667 ga |
Vitamini E, alpha tocopherol, TE | 1.34 mg | 15 mg | 8.9% | 2.9% | 1119 ga |
Vitamini K, phylloquinone | Makilogalamu 4.3 | Makilogalamu 120 | 3.6% | 1.2% | 2791 ga |
Vitamini PP, NO | 1.6 mg | 20 mg | 8% | 2.6% | 1250 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 167 mg | 2500 mg | 6.7% | 2.2% | 1497 ga |
Calcium, CA | 126 mg | 1000 mg | 12.6% | 4.1% | 794 ga |
Mankhwala a magnesium, mg | 16 mg | 400 mg | 4% | 1.3% | 2500 ga |
Sodium, Na | 844 mg | 1300 mg | 64.9% | 21.3% | 154 ga |
Sulufule, S | 113.3 mg | 1000 mg | 11.3% | 3.7% | 883 ga |
Phosphorus, P. | 159 mg | 800 mg | 19.9% | 6.5% | 503 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.49 mg | 18 mg | 13.8% | 4.5% | 723 ga |
Manganese, Mn | 0.186 mg | 2 mg | 9.3% | 3% | 1075 ga |
Mkuwa, Cu | Makilogalamu 75 | Makilogalamu 1000 | 7.5% | 2.5% | 1333 ga |
Selenium, Ngati | Makilogalamu 20.6 | Makilogalamu 55 | 37.5% | 12.3% | 267 ga |
Nthaka, Zn | 1.09 mg | 12 mg | 9.1% | 3% | 1101 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 2.19 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.624 ga | ~ | |||
valine | 0.635 ga | ~ | |||
Mbiri * | 0.287 ga | ~ | |||
Isoleucine | 0.548 ga | ~ | |||
nyalugwe | 0.875 ga | ~ | |||
lysine | 0.683 ga | ~ | |||
methionine | 0.281 ga | ~ | |||
threonine | 0.453 ga | ~ | |||
tryptophan | 0.144 ga | ~ | |||
chithuvj | 0.54 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.559 ga | ~ | |||
Aspartic asidi | 0.89 ga | ~ | |||
glycine | 0.513 ga | ~ | |||
Asidi a Glutamic | 2.036 ga | ~ | |||
Mapuloteni | 0.727 ga | ~ | |||
serine | 0.624 ga | ~ | |||
tyrosin | 0.396 ga | ~ | |||
Cysteine | 0.196 ga | ~ | |||
sterols | |||||
Cholesterol | 235 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.3 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.013 ga | ~ | |||
6: 0 nayiloni | 0.008 ga | ~ | |||
8: 0 Wopanga | 0.006 ga | ~ | |||
10: 0 Kapuli | 0.022 ga | ~ | |||
12: 0 Zolemba | 0.022 ga | ~ | |||
14: 0 Zachinsinsi | 0.147 ga | ~ | |||
16: 0 Palmitic | 3.416 ga | ~ | |||
18: 0 Stearin | 1.647 ga | ~ | |||
Monounsaturated mafuta zidulo | 8.96 ga | Mphindi 16.8 г | 53.3% | 17.5% | |
16: 1 Palmitoleic | 0.357 ga | ~ | |||
18:1 Olein (omega-9) | 8.587 ga | ~ | |||
20: 1 Chidole (9) | 0.011 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 4.98 ga | kuchokera 11.2 mpaka 20.6 | 44.5% | 14.6% | |
18: 2 Linoleic | 4.551 ga | ~ | |||
18: 3 Wachisoni | 0.341 ga | ~ | |||
20:4 Arachidonic | 0.069 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.001 ga | ~ | |||
Omega-3 mafuta acids | 0.356 ga | kuchokera 0.9 mpaka 3.7 | 39.6% | 13% | |
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.014 ga | ~ | |||
Omega-6 mafuta acids | 4.62 ga | kuchokera 4.7 mpaka 16.8 | 98.3% | 32.2% |
Mphamvu ndi 305 kcal.
- bisiketi = 150 g (457.5 kCal)
Zakudya zachangu, dzira ndi nyama yankhumba mavitamini ndi michere yambiri monga: choline - 19,7%, vitamini B5 - 16,2%, vitamini B9 - 13,5%, vitamini B12 - 23%, calcium - 12,6%, phosphorus - 19,9% , chitsulo - 13,8%, selenium - 37,5%
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 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.
- 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.
- 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.
- 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.
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