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 615 | Tsamba 1684 | 36.5% | 5.9% | 274 ga |
Mapuloteni | 15.52 ga | 76 ga | 20.4% | 3.3% | 490 ga |
mafuta | 56.17 ga | 56 ga | 100.3% | 16.3% | 100 ga |
Zakudya | 16.77 ga | 219 ga | 7.7% | 1.3% | 1306 ga |
CHIKWANGWANI chamagulu | 5.5 ga | 20 ga | 27.5% | 4.5% | 364 ga |
Water | 3.15 ga | 2273 ga | 0.1% | 72159 ga | |
ash | 2.89 ga | ~ | |||
mavitamini | |||||
beta carotenes | 0.004 mg | 5 mg | 0.1% | 125000 ga | |
beta Cryptoxanthin | Makilogalamu 1 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 22 | ~ | |||
Vitamini B1, thiamine | 0.504 mg | 1.5 mg | 33.6% | 5.5% | 298 ga |
Vitamini B2, riboflavin | 0.486 mg | 1.8 mg | 27% | 4.4% | 370 ga |
Vitamini B4, choline | 51.2 mg | 500 mg | 10.2% | 1.7% | 977 ga |
Vitamini B5, pantothenic | 0.962 mg | 5 mg | 19.2% | 3.1% | 520 ga |
Vitamini B6, pyridoxine | 0.18 mg | 2 mg | 9% | 1.5% | 1111 ga |
Vitamini B9, folate | Makilogalamu 56 | Makilogalamu 400 | 14% | 2.3% | 714 ga |
Vitamini C, ascorbic | 0.5 mg | 90 mg | 0.6% | 0.1% | 18000 ga |
Vitamini E, alpha tocopherol, TE | 8.2 mg | 15 mg | 54.7% | 8.9% | 183 ga |
Vitamini K, phylloquinone | Makilogalamu 17.9 | Makilogalamu 120 | 14.9% | 2.4% | 670 ga |
Vitamini PP, NO | 1.964 mg | 20 mg | 9.8% | 1.6% | 1018 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 544 mg | 2500 mg | 21.8% | 3.5% | 460 ga |
Calcium, CA | 106 mg | 1000 mg | 10.6% | 1.7% | 943 ga |
Mankhwala a magnesium, mg | 251 mg | 400 mg | 62.8% | 10.2% | 159 ga |
Sodium, Na | 306 mg | 1300 mg | 23.5% | 3.8% | 425 ga |
Sulufule, S | 155.2 mg | 1000 mg | 15.5% | 2.5% | 644 ga |
Phosphorus, P. | 449 mg | 800 mg | 56.1% | 9.1% | 178 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.57 mg | 18 mg | 14.3% | 2.3% | 700 ga |
Manganese, Mn | 1.547 mg | 2 mg | 77.4% | 12.6% | 129 ga |
Mkuwa, Cu | Makilogalamu 1795 | Makilogalamu 1000 | 179.5% | 29.2% | 56 ga |
Selenium, Ngati | Makilogalamu 421.5 | Makilogalamu 55 | 766.4% | 124.6% | 13 ga |
Nthaka, Zn | 4.66 mg | 12 mg | 38.8% | 6.3% | 258 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 4.38 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 1.989 ga | ~ | |||
valine | 0.952 ga | ~ | |||
Mbiri * | 0.416 ga | ~ | |||
Isoleucine | 0.703 ga | ~ | |||
nyalugwe | 1.265 ga | ~ | |||
lysine | 0.682 ga | ~ | |||
methionine | 0.346 ga | ~ | |||
threonine | 0.568 ga | ~ | |||
tryptophan | 0.252 ga | ~ | |||
chithuvj | 0.82 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.715 ga | ~ | |||
Aspartic asidi | 1.617 ga | ~ | |||
glycine | 0.844 ga | ~ | |||
Asidi a Glutamic | 3.872 ga | ~ | |||
Mapuloteni | 0.773 ga | ~ | |||
serine | 1.62 ga | ~ | |||
tyrosin | 0.51 ga | ~ | |||
Cysteine | 0.302 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 9.087 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.078 ga | ~ | |||
10: 0 Kapuli | 0.078 ga | ~ | |||
12: 0 Zolemba | 0.467 ga | ~ | |||
14: 0 Zachinsinsi | 0.342 ga | ~ | |||
16: 0 Palmitic | 4.932 ga | ~ | |||
18: 0 Stearin | 2.783 ga | ~ | |||
Monounsaturated mafuta zidulo | 33.137 ga | Mphindi 16.8 г | 197.2% | 32.1% | |
16: 1 Palmitoleic | 0.329 ga | ~ | |||
18:1 Olein (omega-9) | 32.517 ga | ~ | |||
20: 1 Chidole (9) | 0.149 ga | ~ | |||
Mafuta a Polyunsaturated acids | 11.449 ga | kuchokera 11.2 mpaka 20.6 | 100% | 16.3% | |
18: 2 Linoleic | 11.137 ga | ~ | |||
18: 3 Wachisoni | 0.249 ga | ~ | |||
Omega-3 mafuta acids | 0.249 ga | kuchokera 0.9 mpaka 3.7 | 27.7% | 4.5% | |
Omega-6 mafuta acids | 11.137 ga | kuchokera 4.7 mpaka 16.8 | 100% | 16.3% |
Mphamvu ndi 615 kcal.
- chikho = 144 g (885.6 kCal)
- oz = 28.35 g (174.4 kcal)
Mtedza, mtedza wopanda kusakaniza, wokazinga mu mafuta, ndi mchere mavitamini ndi mchere wambiri monga: vitamini B1 - 33,6%, vitamini B2 - 27%, vitamini B5 - 19,2%, vitamini B9 - 14%, vitamini E - 54,7%, vitamini K - 14,9 %, potaziyamu - 21,8%, magnesium - 62,8%, phosphorous - 56,1%, chitsulo - 14,3%, manganese - 77,4%, mkuwa - 179,5%, selenium - 766,4% nthaka - 38,8%
- 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.
- 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 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.
- 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.
- 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 okhutira 615 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Mtedza, osakaniza popanda mtedza, yokazinga mu mafuta, mchere, zopatsa mphamvu, zakudya, zothandiza katundu Mtedza, osakaniza popanda mtedza, yokazinga mu mafuta, ndi mchere.