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 314 | Tsamba 1684 | 18.6% | 5.9% | 536 ga |
Mapuloteni | 8.9 ga | 76 ga | 11.7% | 3.7% | 854 ga |
mafuta | 3.7 ga | 56 ga | 6.6% | 2.1% | 1514 ga |
Zakudya | 70.21 ga | 219 ga | 32.1% | 10.2% | 312 ga |
CHIKWANGWANI chamagulu | 4.1 ga | 20 ga | 20.5% | 6.5% | 488 ga |
Water | 4.97 ga | 2273 ga | 0.2% | 0.1% | 45734 ga |
ash | 8.12 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 54 | Makilogalamu 900 | 6% | 1.9% | 1667 ga |
Retinol | 0.049 mg | ~ | |||
beta carotenes | 0.06 mg | 5 mg | 1.2% | 0.4% | 8333 ga |
Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.5% | 2143 ga |
Vitamini B2, riboflavin | 0.253 mg | 1.8 mg | 14.1% | 4.5% | 711 ga |
Vitamini B5, pantothenic | 0.92 mg | 5 mg | 18.4% | 5.9% | 543 ga |
Vitamini B6, pyridoxine | 0.15 mg | 2 mg | 7.5% | 2.4% | 1333 ga |
Vitamini B9, folate | Makilogalamu 40 | Makilogalamu 400 | 10% | 3.2% | 1000 ga |
Vitamini C, ascorbic | 15.5 mg | 90 mg | 17.2% | 5.5% | 581 ga |
Vitamini PP, NO | 4.063 mg | 20 mg | 20.3% | 6.5% | 492 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 990 mg | 2500 mg | 39.6% | 12.6% | 253 ga |
Calcium, CA | 311 mg | 1000 mg | 31.1% | 9.9% | 322 ga |
Mankhwala a magnesium, mg | 64 mg | 400 mg | 16% | 5.1% | 625 ga |
Sodium, Na | 2095 mg | 1300 mg | 161.2% | 51.3% | 62 ga |
Sulufule, S | 89 mg | 1000 mg | 8.9% | 2.8% | 1124 ga |
Phosphorus, P. | 404 mg | 800 mg | 50.5% | 16.1% | 198 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.63 mg | 18 mg | 9.1% | 2.9% | 1104 ga |
Manganese, Mn | 0.59 mg | 2 mg | 29.5% | 9.4% | 339 ga |
Mkuwa, Cu | Makilogalamu 240 | Makilogalamu 1000 | 24% | 7.6% | 417 ga |
Selenium, Ngati | Makilogalamu 10 | Makilogalamu 55 | 18.2% | 5.8% | 550 ga |
Nthaka, Zn | 0.9 mg | 12 mg | 7.5% | 2.4% | 1333 ga |
Mafuta okhutira | |||||
Mafuta okhutira | 2.323 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.118 ga | ~ | |||
6: 0 nayiloni | 0.065 ga | ~ | |||
8: 0 Wopanga | 0.036 ga | ~ | |||
10: 0 Kapuli | 0.08 ga | ~ | |||
12: 0 Zolemba | 0.082 ga | ~ | |||
14: 0 Zachinsinsi | 0.371 ga | ~ | |||
16: 0 Palmitic | 1.032 ga | ~ | |||
18: 0 Stearin | 0.448 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.055 ga | Mphindi 16.8 г | 6.3% | 2% | |
16: 1 Palmitoleic | 0.096 ga | ~ | |||
18:1 Olein (omega-9) | 0.903 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.121 ga | kuchokera 11.2 mpaka 20.6 | 1.1% | 0.4% | |
18: 2 Linoleic | 0.075 ga | ~ | |||
18: 3 Wachisoni | 0.048 ga | ~ | |||
Omega-3 mafuta acids | 0.048 ga | kuchokera 0.9 mpaka 3.7 | 5.3% | 1.7% | |
Omega-6 mafuta acids | 0.075 ga | kuchokera 4.7 mpaka 16.8 | 1.6% | 0.5% |
Mphamvu ndi 314 kcal.
- phukusi (5.5 oz) = 156 g (489.8 kCal)
- Phukusi 0,167 (5.5 oz) = 26 g (81.6 kCal)
Mbatata gratin, youma mix, osaphika mavitamini ndi mchere wambiri monga: vitamini B2 - 14,1%, vitamini B5 - 18,4%, vitamini C - 17,2%, vitamini PP - 20,3%, potaziyamu - 39,6%, calcium - 31,1 16, 50,5%, magnesium - 29,5%, phosphorous - 24%, manganese - 18,2%, mkuwa - XNUMX%, selenium - XNUMX%
- 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 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.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- 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.
Tags: calorie okhutira 314 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, ubwino mbatata gratin, youma kusakaniza, zosaphika, zopatsa mphamvu, zakudya, zothandiza katundu wa mbatata gratin, youma kusakaniza, osaphika