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 555 | Tsamba 1684 | 33% | 5.9% | 303 ga |
Mapuloteni | 35.6 ga | 76 ga | 46.8% | 8.4% | 213 ga |
mafuta | 34.5 ga | 56 ga | 61.6% | 11.1% | 162 ga |
Zakudya | 23.97 ga | 219 ga | 10.9% | 2% | 914 ga |
Water | 2.78 ga | 2273 ga | 0.1% | 81763 ga | |
ash | 3.15 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 117 | Makilogalamu 900 | 13% | 2.3% | 769 ga |
Retinol | 0.116 mg | ~ | |||
beta Cryptoxanthin | Makilogalamu 13 | ~ | |||
Vitamini B1, thiamine | 0.19 mg | 1.5 mg | 12.7% | 2.3% | 789 ga |
Vitamini B2, riboflavin | 1.277 mg | 1.8 mg | 70.9% | 12.8% | 141 ga |
Vitamini B4, choline | 602.5 mg | 500 mg | 120.5% | 21.7% | 83 ga |
Vitamini B5, pantothenic | 6.5 mg | 5 mg | 130% | 23.4% | 77 ga |
Vitamini B6, pyridoxine | 0.207 mg | 2 mg | 10.4% | 1.9% | 966 ga |
Vitamini B9, folate | Makilogalamu 138 | Makilogalamu 400 | 34.5% | 6.2% | 290 ga |
Vitamini B12, cobalamin | Makilogalamu 2.9 | Makilogalamu 3 | 96.7% | 17.4% | 103 ga |
Vitamini D, calciferol | Makilogalamu 7.4 | Makilogalamu 10 | 74% | 13.3% | 135 ga |
Vitamini D3, cholecalciferol | Makilogalamu 7.4 | ~ | |||
Vitamini E, alpha tocopherol, TE | 2.04 mg | 15 mg | 13.6% | 2.5% | 735 ga |
beta tocopherol | 0.03 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 4.29 mg | ~ | |||
kutcheru | 0.19 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 0.7 | Makilogalamu 120 | 0.6% | 0.1% | 17143 ga |
Chidwi-4 (MK4) | Makilogalamu 11.4 | ~ | |||
Vitamini PP, NO | 0.267 mg | 20 mg | 1.3% | 0.2% | 7491 ga |
betaine | 1.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 373 mg | 2500 mg | 14.9% | 2.7% | 670 ga |
Calcium, CA | 171 mg | 1000 mg | 17.1% | 3.1% | 585 ga |
Mankhwala a magnesium, mg | 11 mg | 400 mg | 2.8% | 0.5% | 3636 ga |
Sodium, Na | 576 mg | 1300 mg | 44.3% | 8% | 226 ga |
Phosphorus, P. | 451 mg | 800 mg | 56.4% | 10.2% | 177 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.23 mg | 18 mg | 17.9% | 3.2% | 557 ga |
Manganese, Mn | 0.056 mg | 2 mg | 2.8% | 0.5% | 3571 ga |
Mkuwa, Cu | Makilogalamu 149 | Makilogalamu 1000 | 14.9% | 2.7% | 671 ga |
Selenium, Ngati | Makilogalamu 118 | Makilogalamu 55 | 214.5% | 38.6% | 47 ga |
Nthaka, Zn | 2.76 mg | 12 mg | 23% | 4.1% | 435 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 2.46 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.64 ga | ~ | |||
Maltose | 1.81 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 2.387 ga | ~ | |||
valine | 2.313 ga | ~ | |||
Mbiri * | 0.876 ga | ~ | |||
Isoleucine | 1.938 ga | ~ | |||
nyalugwe | 3.312 ga | ~ | |||
lysine | 3.909 ga | ~ | |||
methionine | 1.443 ga | ~ | |||
threonine | 1.411 ga | ~ | |||
tryptophan | 0.4 ga | ~ | |||
chithuvj | 1.903 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.726 ga | ~ | |||
Aspartic asidi | 3.701 ga | ~ | |||
glycine | 1.295 ga | ~ | |||
Asidi a Glutamic | 4.695 ga | ~ | |||
Mapuloteni | 1.953 ga | ~ | |||
serine | 2.735 ga | ~ | |||
tyrosin | 1.262 ga | ~ | |||
Cysteine | 0.523 ga | ~ | |||
sterols | |||||
Cholesterol | 975 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 10.305 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.097 ga | ~ | |||
16: 0 Palmitic | 7.579 ga | ~ | |||
17-0 margarine | 0.057 ga | ~ | |||
18: 0 Stearin | 2.541 ga | ~ | |||
20:0 Chiarachinic | 0.031 ga | ~ | |||
Monounsaturated mafuta zidulo | 13.745 ga | Mphindi 16.8 г | 81.8% | 14.7% | |
16: 1 Palmitoleic | 0.765 ga | ~ | |||
18:1 Olein (omega-9) | 12.872 ga | ~ | |||
20: 1 Chidole (9) | 0.109 ga | ~ | |||
Mafuta a Polyunsaturated acids | 7.555 ga | kuchokera 11.2 mpaka 20.6 | 67.5% | 12.2% | |
18: 2 Linoleic | 6.836 ga | ~ | |||
18: 3 Wachisoni | 0.165 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.143 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.022 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.047 ga | ~ | |||
20:4 Arachidonic | 0.507 ga | ~ | |||
Omega-3 mafuta acids | 0.143 ga | kuchokera 0.9 mpaka 3.7 | 15.9% | 2.9% | |
Omega-6 mafuta acids | 7.412 ga | kuchokera 4.7 mpaka 16.8 | 100% | 18% |
Mphamvu ndi 555 kcal.
Kusakaniza kwa Mazira (USDA ovomerezeka) mavitamini ndi michere yambiri monga: vitamini A - 13%, vitamini B1 - 12,7%, vitamini B2 - 70,9%, choline - 120,5%, vitamini B5 - 130%, vitamini B9 - 34,5% , vitamini B12 - 96,7%, vitamini D - 74%, vitamini E - 13,6%, potaziyamu - 14,9%, calcium - 17,1%, phosphorus - 56,4%, chitsulo - 17,9% , mkuwa - 14,9%, selenium - 214,5%, zinc - 23%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- 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.
- vitamini D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- 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.
- 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.
- 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.
- 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 555 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, maubwino a Mazira Osakanikirana (kukumana ndi miyezo ya USDA), ma calories, michere, zinthu zothandiza Dzira Kusakaniza (kukwaniritsa miyezo ya USDA)