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 629 | Tsamba 1684 | 37.4% | 5.9% | 268 ga |
Mapuloteni | 13.7 ga | 76 ga | 18% | 2.9% | 555 ga |
mafuta | 61.15 ga | 56 ga | 109.2% | 17.4% | 92 ga |
Zakudya | 6 ga | 219 ga | 2.7% | 0.4% | 3650 ga |
CHIKWANGWANI chamagulu | 11 ga | 20 ga | 55% | 8.7% | 182 ga |
Water | 5.79 ga | 2273 ga | 0.3% | 39257 ga | |
ash | 2.36 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 45000 ga | |
alpha carotenes | Makilogalamu 2 | ~ | |||
beta carotenes | 0.023 mg | 5 mg | 0.5% | 0.1% | 21739 ga |
Vitamini B1, thiamine | 0.475 mg | 1.5 mg | 31.7% | 5% | 316 ga |
Vitamini B2, riboflavin | 0.11 mg | 1.8 mg | 6.1% | 1% | 1636 ga |
Vitamini B5, pantothenic | 0.815 mg | 5 mg | 16.3% | 2.6% | 613 ga |
Vitamini B6, pyridoxine | 0.585 mg | 2 mg | 29.3% | 4.7% | 342 ga |
Vitamini B9, folate | Makilogalamu 78 | Makilogalamu 400 | 19.5% | 3.1% | 513 ga |
Vitamini C, ascorbic | 2 mg | 90 mg | 2.2% | 0.3% | 4500 ga |
Vitamini E, alpha tocopherol, TE | 17.5 mg | 15 mg | 116.7% | 18.6% | 86 ga |
beta tocopherol | 0.35 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 2.15 mg | ~ | |||
kutcheru | 0.14 mg | ~ | |||
Vitamini PP, NO | 1.55 mg | 20 mg | 7.8% | 1.2% | 1290 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 658 mg | 2500 mg | 26.3% | 4.2% | 380 ga |
Calcium, CA | 149 mg | 1000 mg | 14.9% | 2.4% | 671 ga |
Mankhwala a magnesium, mg | 160 mg | 400 mg | 40% | 6.4% | 250 ga |
Sulufule, S | 137 mg | 1000 mg | 13.7% | 2.2% | 730 ga |
Phosphorus, P. | 310 mg | 800 mg | 38.8% | 6.2% | 258 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.3 mg | 18 mg | 18.3% | 2.9% | 545 ga |
Manganese, Mn | 12.65 mg | 2 mg | 632.5% | 100.6% | 16 ga |
Mkuwa, Cu | Makilogalamu 1600 | Makilogalamu 1000 | 160% | 25.4% | 63 ga |
Selenium, Ngati | Makilogalamu 4.1 | Makilogalamu 55 | 7.5% | 1.2% | 1341 ga |
Nthaka, Zn | 2.2 mg | 12 mg | 18.3% | 2.9% | 545 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.93 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.49 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.07 ga | ~ | |||
sucrose | 3.35 ga | ~ | |||
fructose | 0.07 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 2.026 ga | ~ | |||
valine | 0.643 ga | ~ | |||
Mbiri * | 0.396 ga | ~ | |||
Isoleucine | 0.499 ga | ~ | |||
nyalugwe | 0.974 ga | ~ | |||
lysine | 0.385 ga | ~ | |||
methionine | 0.203 ga | ~ | |||
threonine | 0.455 ga | ~ | |||
tryptophan | 0.177 ga | ~ | |||
chithuvj | 0.608 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.669 ga | ~ | |||
Aspartic asidi | 1.539 ga | ~ | |||
glycine | 0.663 ga | ~ | |||
Asidi a Glutamic | 3.399 ga | ~ | |||
Mapuloteni | 0.514 ga | ~ | |||
serine | 0.674 ga | ~ | |||
tyrosin | 0.332 ga | ~ | |||
Cysteine | 0.254 ga | ~ | |||
sterols | |||||
Ma Phytosterols | 116 mg | ~ | |||
Masewera a Campesterol | 7 mg | ~ | |||
Wotsutsa | 1 mg | ~ | |||
beta sitosterol | 108 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.669 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 3.176 ga | ~ | |||
18: 0 Stearin | 1.434 ga | ~ | |||
20:0 Chiarachinic | 0.059 ga | ~ | |||
Monounsaturated mafuta zidulo | 48.192 ga | Mphindi 16.8 г | 286.9% | 45.6% | |
16: 1 Palmitoleic | 0.116 ga | ~ | |||
18:1 Olein (omega-9) | 47.958 ga | ~ | |||
20: 1 Chidole (9) | 0.118 ga | ~ | |||
Mafuta a Polyunsaturated acids | 5.558 ga | kuchokera 11.2 mpaka 20.6 | 49.6% | 7.9% | |
18: 2 Linoleic | 5.499 ga | ~ | |||
18: 3 Wachisoni | 0.058 ga | ~ | |||
Omega-3 mafuta acids | 0.058 ga | kuchokera 0.9 mpaka 3.7 | 6.4% | 1% | |
Omega-6 mafuta acids | 5.499 ga | kuchokera 4.7 mpaka 16.8 | 100% | 15.9% |
Mphamvu ndi 629 kcal.
- oz = 28.35 g (178.3 kcal)
Mtedza, blanched mavitamini ndi michere yambiri monga: vitamini B1 - 31,7%, vitamini B5 - 16,3%, vitamini B6 - 29,3%, vitamini B9 - 19,5%, vitamini E - 116,7%, potaziyamu - 26,3%, calcium - 14,9%, magnesium - 40%, phosphorus - 38,8%, chitsulo - 18,3%, manganese - 632,5%, mkuwa - 160%, zinc - 18,3%
- 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.
- 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 629 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza