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 226 | Tsamba 1684 | 13.4% | 5.9% | 745 ga |
| Mapuloteni | 8.86 ga | 76 ga | 11.7% | 5.2% | 858 ga |
| mafuta | 12.7 ga | 56 ga | 22.7% | 10% | 441 ga |
| Zakudya | 15.95 ga | 219 ga | 7.3% | 3.2% | 1373 ga |
| CHIKWANGWANI chamagulu | 3.9 ga | 20 ga | 19.5% | 8.6% | 513 ga |
| Water | 57.02 ga | 2273 ga | 2.5% | 1.1% | 3986 ga |
| ash | 1.57 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 20 | Makilogalamu 900 | 2.2% | 1% | 4500 ga |
| Retinol | 0.016 mg | ~ | |||
| beta carotenes | 0.046 mg | 5 mg | 0.9% | 0.4% | 10870 ga |
| Lopopeni | Makilogalamu 1 | ~ | |||
| Lutein + Zeaxanthin | Makilogalamu 120 | ~ | |||
| Vitamini B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 1.5% | 3000 ga |
| Vitamini B2, riboflavin | 0.06 mg | 1.8 mg | 3.3% | 1.5% | 3000 ga |
| Vitamini B4, choline | 32 mg | 500 mg | 6.4% | 2.8% | 1563 ga |
| Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2% | 2222 ga |
| Vitamini B9, folate | Makilogalamu 21 | Makilogalamu 400 | 5.3% | 2.3% | 1905 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.93 | Makilogalamu 3 | 31% | 13.7% | 323 ga |
| Vitamini C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.2% | 22500 ga |
| Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.4% | 10000 ga |
| Vitamini E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 1.8% | 2500 ga |
| beta tocopherol | 0.04 mg | ~ | |||
| Popanga madzi a gamma Tocopherol | 2.16 mg | ~ | |||
| kutcheru | 1.11 mg | ~ | |||
| Vitamini K, phylloquinone | Makilogalamu 15.3 | Makilogalamu 120 | 12.8% | 5.7% | 784 ga |
| Vitamini PP, NO | 1.65 mg | 20 mg | 8.3% | 3.7% | 1212 ga |
| betaine | 3.3 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 209 mg | 2500 mg | 8.4% | 3.7% | 1196 ga |
| Calcium, CA | 89 mg | 1000 mg | 8.9% | 3.9% | 1124 ga |
| Mankhwala a magnesium, mg | 32 mg | 400 mg | 8% | 3.5% | 1250 ga |
| Sodium, Na | 397 mg | 1300 mg | 30.5% | 13.5% | 327 ga |
| Sulufule, S | 88.6 mg | 1000 mg | 8.9% | 3.9% | 1129 ga |
| Phosphorus, P. | 178 mg | 800 mg | 22.3% | 9.9% | 449 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.19 mg | 18 mg | 6.6% | 2.9% | 1513 ga |
| Manganese, Mn | 0.249 mg | 2 mg | 12.5% | 5.5% | 803 ga |
| Mkuwa, Cu | Makilogalamu 77 | Makilogalamu 1000 | 7.7% | 3.4% | 1299 ga |
| Selenium, Ngati | Makilogalamu 9.2 | Makilogalamu 55 | 16.7% | 7.4% | 598 ga |
| Nthaka, Zn | 1.75 mg | 12 mg | 14.6% | 6.5% | 686 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 14.78 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 0.9 ga | maulendo 100 г | |||
| Shuga (dextrose) | 0.2 ga | ~ | |||
| sucrose | 0.4 ga | ~ | |||
| fructose | 0.3 ga | ~ | |||
| sterols | |||||
| Cholesterol | 28 mg | pa 300 mg | |||
| Mafuta acid | |||||
| Transgender | 0.467 ga | maulendo 1.9 г | |||
| mafuta opatsirana amtundu wa monounsaturated | 0.409 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 4.384 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.045 ga | ~ | |||
| 6: 0 nayiloni | 0.034 ga | ~ | |||
| 8: 0 Wopanga | 0.023 ga | ~ | |||
| 10: 0 Kapuli | 0.055 ga | ~ | |||
| 12: 0 Zolemba | 0.066 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.388 ga | ~ | |||
| 15:0 Pentadecanoic | 0.052 ga | ~ | |||
| 16: 0 Palmitic | 2.414 ga | ~ | |||
| 17-0 margarine | 0.091 ga | ~ | |||
| 18: 0 Stearin | 1.16 ga | ~ | |||
| 20:0 Chiarachinic | 0.027 ga | ~ | |||
| 22: 0 | 0.015 ga | ~ | |||
| 24:0 Lignoceric | 0.011 ga | ~ | |||
| Monounsaturated mafuta zidulo | 4.411 ga | Mphindi 16.8 г | 26.3% | 11.6% | |
| 14:1 Miristoleic | 0.06 ga | ~ | |||
| 15: 1 Pentekoste | 0.001 ga | ~ | |||
| 16: 1 Palmitoleic | 0.231 ga | ~ | |||
| 16:1 mz | 0.204 ga | ~ | |||
| 16: 1 kusinthana | 0.027 ga | ~ | |||
| 17:1 Heptadecene | 0.055 ga | ~ | |||
| 18:1 Olein (omega-9) | 4.016 ga | ~ | |||
| 18:1 mz | 3.634 ga | ~ | |||
| 18: 1 kusinthana | 0.382 ga | ~ | |||
| 20: 1 Chidole (9) | 0.046 ga | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.002 ga | ~ | |||
| 22:1 mz | 0.002 ga | ~ | |||
| 24: 1 Nervonic, cis (Omega-9) | 0.001 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 3.042 ga | kuchokera 11.2 mpaka 20.6 | 27.2% | 12% | |
| 18: 2 Linoleic | 2.819 ga | ~ | |||
| 18: 2 trans isomer, osatsimikiza | 0.058 ga | ~ | |||
| 18:2 Omega-6, cis, cis | 2.708 ga | ~ | |||
| 18: 2 Conjugated Linoleic Acid | 0.053 ga | ~ | |||
| 18: 3 Wachisoni | 0.168 ga | ~ | |||
| 18:3 Omega-3, alpha linolenic | 0.166 ga | ~ | |||
| 18: 3 Omega-6, Gamma Linolenic | 0.002 ga | ~ | |||
| 18:4 Styoride Omega-3 | 0.001 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.004 ga | ~ | |||
| 20:3 Eicosatriene | 0.011 ga | ~ | |||
| 20:3 Omega-6 | 0.011 ga | ~ | |||
| 20:4 Arachidonic | 0.021 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.005 ga | ~ | |||
| Omega-3 mafuta acids | 0.178 ga | kuchokera 0.9 mpaka 3.7 | 19.8% | 8.8% | |
| 22:4 Docosatetraene, Omega-6 | 0.005 ga | ~ | |||
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 ga | ~ | |||
| Omega-6 mafuta acids | 2.751 ga | kuchokera 4.7 mpaka 16.8 | 58.5% | 25.9% |
Mphamvu ndi 226 kcal.
- chachikulu = 263 gr (594.4 kcal)
- yaying'ono = 171 g (386.5 kcal)
Zakudya zachangu, ndiko kulondola mavitamini ndi michere yambiri monga: vitamini B12 - 31%, vitamini K - 12,8%, phosphorus - 22,3%, manganese - 12,5%, selenium - 16,7%, zinc - 14,6%
- 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.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: kalori 226 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe chakudya chofulumira chimathandizira, ma tacos, zopatsa mphamvu, michere, michere, zakudya zaku Fast, tacos