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 37 | Tsamba 1684 | 2.2% | 5.9% | 4551 ga |
| Mapuloteni | 1.08 ga | 76 ga | 1.4% | 3.8% | 7037 ga |
| mafuta | 0.16 ga | 56 ga | 0.3% | 0.8% | 35000 ga |
| Zakudya | 6.32 ga | 219 ga | 2.9% | 7.8% | 3465 ga |
| CHIKWANGWANI chamagulu | 2.3 ga | 20 ga | 11.5% | 31.1% | 870 ga |
| Water | 89.43 ga | 2273 ga | 3.9% | 10.5% | 2542 ga |
| ash | 0.71 ga | ~ | |||
| mavitamini | |||||
| beta carotenes | 0.001 mg | 5 mg | 500000 ga | ||
| beta Cryptoxanthin | Makilogalamu 1 | ~ | |||
| Lopopeni | Makilogalamu 14 | ~ | |||
| Lutein + Zeaxanthin | Makilogalamu 19 | ~ | |||
| Vitamini B1, thiamine | 0.09 mg | 1.5 mg | 6% | 16.2% | 1667 ga |
| Vitamini B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 5.9% | 4500 ga |
| Vitamini B4, choline | 14.1 mg | 500 mg | 2.8% | 7.6% | 3546 ga |
| Vitamini B5, pantothenic | 0.16 mg | 5 mg | 3.2% | 8.6% | 3125 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 13.5% | 2000 ga |
| Vitamini B9, folate | Makilogalamu 21 | Makilogalamu 400 | 5.3% | 14.3% | 1905 ga |
| Vitamini C, ascorbic | 25 mg | 90 mg | 27.8% | 75.1% | 360 ga |
| Vitamini E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 5.4% | 5000 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.8% | 40000 ga |
| Vitamini PP, NO | 0.7 mg | 20 mg | 3.5% | 9.5% | 2857 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 305 mg | 2500 mg | 12.2% | 33% | 820 ga |
| Calcium, CA | 43 mg | 1000 mg | 4.3% | 11.6% | 2326 ga |
| Mankhwala a magnesium, mg | 20 mg | 400 mg | 5% | 13.5% | 2000 ga |
| Sodium, Na | 12 mg | 1300 mg | 0.9% | 2.4% | 10833 ga |
| Sulufule, S | 10.8 mg | 1000 mg | 1.1% | 3% | 9259 ga |
| Phosphorus, P. | 53 mg | 800 mg | 6.6% | 17.8% | 1509 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.44 mg | 18 mg | 2.4% | 6.5% | 4091 ga |
| Manganese, Mn | 0.131 mg | 2 mg | 6.6% | 17.8% | 1527 ga |
| Mkuwa, Cu | Makilogalamu 32 | Makilogalamu 1000 | 3.2% | 8.6% | 3125 ga |
| Selenium, Ngati | Makilogalamu 0.7 | Makilogalamu 55 | 1.3% | 3.5% | 7857 ga |
| Nthaka, Zn | 0.24 mg | 12 mg | 2% | 5.4% | 5000 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 0.4 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 4.46 ga | maulendo 100 г | |||
| Shuga (dextrose) | 2.3 ga | ~ | |||
| Maltose | 0.02 ga | ~ | |||
| sucrose | 0.53 ga | ~ | |||
| fructose | 1.61 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.027 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.024 ga | ~ | |||
| 18: 0 Stearin | 0.003 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.025 ga | Mphindi 16.8 г | 0.1% | 0.3% | |
| 18:1 Olein (omega-9) | 0.025 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.088 ga | kuchokera 11.2 mpaka 20.6 | 0.8% | 2.2% | |
| 18: 2 Linoleic | 0.035 ga | ~ | |||
| 18: 3 Wachisoni | 0.053 ga | ~ | |||
| Omega-3 mafuta acids | 0.053 ga | kuchokera 0.9 mpaka 3.7 | 5.9% | 15.9% | |
| Omega-6 mafuta acids | 0.035 ga | kuchokera 4.7 mpaka 16.8 | 0.7% | 1.9% |
Mphamvu ndi 37 kcal.
- chachikulu = 772 gr (285.6 kcal)
- sing'anga = 386 g (142.8 kcal)
- yaying'ono = 192 g (71 kcal)
- chikho, cubes = 140 g (51.8 kCal)
Rutabaga, yaiwisi mavitamini ndi michere yambiri monga: vitamini C - 27,8%, potaziyamu - 12,2%
- 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.
Tags: kalori 37 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe zimathandiza Rutabaga, zosaphika, zopatsa mphamvu, michere, zothandiza za Rutabaga, zosaphika