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 204 | Tsamba 1684 | 12.1% | 5.9% | 825 ga |
Mapuloteni | 2.22 ga | 76 ga | 2.9% | 1.4% | 3423 ga |
mafuta | 13.21 ga | 56 ga | 23.6% | 11.6% | 424 ga |
Zakudya | 20.16 ga | 219 ga | 9.2% | 4.5% | 1086 ga |
CHIKWANGWANI chamagulu | 1.7 ga | 20 ga | 8.5% | 4.2% | 1176 ga |
Water | 61.96 ga | 2273 ga | 2.7% | 1.3% | 3668 ga |
ash | 0.75 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 9 | Makilogalamu 900 | 1% | 0.5% | 10000 ga |
Vitamini B1, thiamine | 0.052 mg | 1.5 mg | 3.5% | 1.7% | 2885 ga |
Vitamini B2, riboflavin | 0.135 mg | 1.8 mg | 7.5% | 3.7% | 1333 ga |
Vitamini B5, pantothenic | 0.732 mg | 5 mg | 14.6% | 7.2% | 683 ga |
Vitamini B6, pyridoxine | 0.377 mg | 2 mg | 18.9% | 9.3% | 531 ga |
Vitamini B9, folate | Makilogalamu 12 | Makilogalamu 400 | 3% | 1.5% | 3333 ga |
Vitamini C, ascorbic | 10.4 mg | 90 mg | 11.6% | 5.7% | 865 ga |
Vitamini PP, NO | 1.448 mg | 20 mg | 7.2% | 3.5% | 1381 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 473 mg | 2500 mg | 18.9% | 9.3% | 529 ga |
Calcium, CA | 20 mg | 1000 mg | 2% | 1% | 5000 ga |
Mankhwala a magnesium, mg | 34 mg | 400 mg | 8.5% | 4.2% | 1176 ga |
Sodium, Na | 43 mg | 1300 mg | 3.3% | 1.6% | 3023 ga |
Sulufule, S | 22.2 mg | 1000 mg | 2.2% | 1.1% | 4505 ga |
Phosphorus, P. | 93 mg | 800 mg | 11.6% | 5.7% | 860 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.96 mg | 18 mg | 5.3% | 2.6% | 1875 ga |
Manganese, Mn | 0.226 mg | 2 mg | 11.3% | 5.5% | 885 ga |
Mkuwa, Cu | Makilogalamu 241 | Makilogalamu 1000 | 24.1% | 11.8% | 415 ga |
Selenium, Ngati | Makilogalamu 1.2 | Makilogalamu 55 | 2.2% | 1.1% | 4583 ga |
Nthaka, Zn | 0.55 mg | 12 mg | 4.6% | 2.3% | 2182 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.111 ga | ~ | |||
valine | 0.12 ga | ~ | |||
Mbiri * | 0.048 ga | ~ | |||
Isoleucine | 0.089 ga | ~ | |||
nyalugwe | 0.131 ga | ~ | |||
lysine | 0.132 ga | ~ | |||
methionine | 0.034 ga | ~ | |||
threonine | 0.08 ga | ~ | |||
tryptophan | 0.034 ga | ~ | |||
chithuvj | 0.095 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.069 ga | ~ | |||
Aspartic asidi | 0.513 ga | ~ | |||
glycine | 0.068 ga | ~ | |||
Asidi a Glutamic | 0.368 ga | ~ | |||
Mapuloteni | 0.08 ga | ~ | |||
serine | 0.095 ga | ~ | |||
tyrosin | 0.079 ga | ~ | |||
Cysteine | 0.03 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.313 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.001 ga | ~ | |||
12: 0 Zolemba | 0.003 ga | ~ | |||
14: 0 Zachinsinsi | 0.053 ga | ~ | |||
16: 0 Palmitic | 1.864 ga | ~ | |||
18: 0 Stearin | 1.39 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.824 ga | Mphindi 16.8 г | 34.7% | 17% | |
16: 1 Palmitoleic | 0.001 ga | ~ | |||
18:1 Olein (omega-9) | 5.822 ga | ~ | |||
Mafuta a Polyunsaturated acids | 3.474 ga | kuchokera 11.2 mpaka 20.6 | 31% | 15.2% | |
18: 2 Linoleic | 3.252 ga | ~ | |||
18: 3 Wachisoni | 0.221 ga | ~ | |||
Omega-3 mafuta acids | 0.221 ga | kuchokera 0.9 mpaka 3.7 | 24.6% | 12.1% | |
Omega-6 mafuta acids | 3.252 ga | kuchokera 4.7 mpaka 16.8 | 69.2% | 33.9% |
Mphamvu ndi 204 kcal.
Mbatata za O'Brien, zozizira, zophikidwa mavitamini ndi michere yambiri monga: vitamini B5 - 14,6%, vitamini B6 - 18,9%, vitamini C - 11,6%, potaziyamu - 18,9%, phosphorus - 11,6%, manganese - 11,3, 24,1, XNUMX%, mkuwa - XNUMX%
- 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
Tags: kalori okhutira 204 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, ndi ubwino wa mbatata O'Brien, mazira, yophika, zopatsa mphamvu, zakudya, zothandiza katundu O'Brien mbatata, mazira, kuphika