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 628 | Tsamba 1684 | 37.3% | 5.9% | 268 ga |
Mapuloteni | 14.95 ga | 76 ga | 19.7% | 3.1% | 508 ga |
mafuta | 60.75 ga | 56 ga | 108.5% | 17.3% | 92 ga |
Zakudya | 7 ga | 219 ga | 3.2% | 0.5% | 3129 ga |
CHIKWANGWANI chamagulu | 9.7 ga | 20 ga | 48.5% | 7.7% | 206 ga |
Water | 5.31 ga | 2273 ga | 0.2% | 42806 ga | |
ash | 2.29 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 90000 ga | |
alpha carotenes | Makilogalamu 3 | ~ | |||
beta carotenes | 0.011 mg | 5 mg | 0.2% | 45455 ga | |
Lutein + Zeaxanthin | Makilogalamu 92 | ~ | |||
Vitamini B1, thiamine | 0.643 mg | 1.5 mg | 42.9% | 6.8% | 233 ga |
Vitamini B2, riboflavin | 0.113 mg | 1.8 mg | 6.3% | 1% | 1593 ga |
Vitamini B4, choline | 45.6 mg | 500 mg | 9.1% | 1.4% | 1096 ga |
Vitamini B5, pantothenic | 0.918 mg | 5 mg | 18.4% | 2.9% | 545 ga |
Vitamini B6, pyridoxine | 0.563 mg | 2 mg | 28.2% | 4.5% | 355 ga |
Vitamini B9, folate | Makilogalamu 113 | Makilogalamu 400 | 28.3% | 4.5% | 354 ga |
Vitamini C, ascorbic | 6.3 mg | 90 mg | 7% | 1.1% | 1429 ga |
Vitamini E, alpha tocopherol, TE | 15.03 mg | 15 mg | 100.2% | 16% | 100 ga |
beta tocopherol | 0.33 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 14.2 | Makilogalamu 120 | 11.8% | 1.9% | 845 ga |
Vitamini PP, NO | 1.8 mg | 20 mg | 9% | 1.4% | 1111 ga |
betaine | 0.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 680 mg | 2500 mg | 27.2% | 4.3% | 368 ga |
Calcium, CA | 114 mg | 1000 mg | 11.4% | 1.8% | 877 ga |
Mankhwala a magnesium, mg | 163 mg | 400 mg | 40.8% | 6.5% | 245 ga |
Sulufule, S | 149.5 mg | 1000 mg | 15% | 2.4% | 669 ga |
Phosphorus, P. | 290 mg | 800 mg | 36.3% | 5.8% | 276 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.7 mg | 18 mg | 26.1% | 4.2% | 383 ga |
Manganese, Mn | 6.175 mg | 2 mg | 308.8% | 49.2% | 32 ga |
Mkuwa, Cu | Makilogalamu 1725 | Makilogalamu 1000 | 172.5% | 27.5% | 58 ga |
Selenium, Ngati | Makilogalamu 2.4 | Makilogalamu 55 | 4.4% | 0.7% | 2292 ga |
Nthaka, Zn | 2.45 mg | 12 mg | 20.4% | 3.2% | 490 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.48 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 4.34 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.07 ga | ~ | |||
sucrose | 4.2 ga | ~ | |||
fructose | 0.07 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 2.211 ga | ~ | |||
valine | 0.701 ga | ~ | |||
Mbiri * | 0.432 ga | ~ | |||
Isoleucine | 0.545 ga | ~ | |||
nyalugwe | 1.063 ga | ~ | |||
lysine | 0.42 ga | ~ | |||
methionine | 0.221 ga | ~ | |||
threonine | 0.497 ga | ~ | |||
tryptophan | 0.193 ga | ~ | |||
chithuvj | 0.663 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.73 ga | ~ | |||
Aspartic asidi | 1.679 ga | ~ | |||
glycine | 0.724 ga | ~ | |||
Asidi a Glutamic | 3.71 ga | ~ | |||
Mapuloteni | 0.561 ga | ~ | |||
serine | 0.735 ga | ~ | |||
tyrosin | 0.362 ga | ~ | |||
Cysteine | 0.277 ga | ~ | |||
sterols | |||||
Masewera a Campesterol | 7 mg | ~ | |||
Wotsutsa | 1 mg | ~ | |||
beta sitosterol | 102 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.464 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 3.097 ga | ~ | |||
18: 0 Stearin | 1.265 ga | ~ | |||
20:0 Chiarachinic | 0.102 ga | ~ | |||
Monounsaturated mafuta zidulo | 45.652 ga | Mphindi 16.8 г | 271.7% | 43.3% | |
16: 1 Palmitoleic | 0.116 ga | ~ | |||
18:1 Olein (omega-9) | 45.405 ga | ~ | |||
20: 1 Chidole (9) | 0.131 ga | ~ | |||
Mafuta a Polyunsaturated acids | 7.92 ga | kuchokera 11.2 mpaka 20.6 | 70.7% | 11.3% | |
18: 2 Linoleic | 7.833 ga | ~ | |||
18: 3 Wachisoni | 0.087 ga | ~ | |||
Omega-3 mafuta acids | 0.087 ga | kuchokera 0.9 mpaka 3.7 | 9.7% | 1.5% | |
Omega-6 mafuta acids | 7.833 ga | kuchokera 4.7 mpaka 16.8 | 100% | 15.9% |
Mphamvu ndi 628 kcal.
- chikho, chodulidwa = 115 g (722.2 kCal)
- chikho, chonse = 135 g (847.8 kCal)
- chikho, nthaka = 75 g (471 kCal)
- oz (maso 21 athunthu) = 28.35 g (178 kCal)
- 10 = 14 g (87.9 kCal)
Funduk mavitamini ndi michere yambiri monga: vitamini B1 - 42,9%, vitamini B5 - 18,4%, vitamini B6 - 28,2%, vitamini B9 - 28,3%, vitamini E - 100,2%, vitamini K - 11,8%, potaziyamu - 27,2%, calcium - 11,4%, magnesium - 40,8%, phosphorus - 36,3%, chitsulo - 26,1%, manganese - 308,8%, mkuwa - 172,5%, zinc - 20,4%
- 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 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 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- 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 E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, 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.
- 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 628 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe ma hazelnuts aliri othandizira, zopatsa mphamvu, michere, zothandiza za hazelnuts