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 259 | Tsamba 1684 | 15.4% | 5.9% | 650 ga |
Mapuloteni | 8.5 ga | 76 ga | 11.2% | 4.3% | 894 ga |
mafuta | 3.3 ga | 56 ga | 5.9% | 2.3% | 1697 ga |
Zakudya | 42.5 ga | 219 ga | 19.4% | 7.5% | 515 ga |
CHIKWANGWANI chamagulu | 5.8 ga | 20 ga | 29% | 11.2% | 345 ga |
Water | 37.3 ga | 2273 ga | 1.6% | 0.6% | 6094 ga |
ash | 2.5 ga | ~ | |||
mavitamini | |||||
beta carotenes | 0.004 mg | 5 mg | 0.1% | 125000 ga | |
beta Cryptoxanthin | Makilogalamu 1 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 54 | ~ | |||
Vitamini B1, thiamine | 0.434 mg | 1.5 mg | 28.9% | 11.2% | 346 ga |
Vitamini B2, riboflavin | 0.335 mg | 1.8 mg | 18.6% | 7.2% | 537 ga |
Vitamini B4, choline | 14.6 mg | 500 mg | 2.9% | 1.1% | 3425 ga |
Vitamini B5, pantothenic | 0.44 mg | 5 mg | 8.8% | 3.4% | 1136 ga |
Vitamini B6, pyridoxine | 0.075 mg | 2 mg | 3.8% | 1.5% | 2667 ga |
Vitamini B9, folate | Makilogalamu 151 | Makilogalamu 400 | 37.8% | 14.6% | 265 ga |
Vitamini C, ascorbic | 0.4 mg | 90 mg | 0.4% | 0.2% | 22500 ga |
Vitamini E, alpha tocopherol, TE | 0.33 mg | 15 mg | 2.2% | 0.8% | 4545 ga |
Vitamini K, phylloquinone | Makilogalamu 1.2 | Makilogalamu 120 | 1% | 0.4% | 10000 ga |
Vitamini PP, NO | 3.805 mg | 20 mg | 19% | 7.3% | 526 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 166 mg | 2500 mg | 6.6% | 2.5% | 1506 ga |
Calcium, CA | 73 mg | 1000 mg | 7.3% | 2.8% | 1370 ga |
Mankhwala a magnesium, mg | 40 mg | 400 mg | 10% | 3.9% | 1000 ga |
Sodium, Na | 603 mg | 1300 mg | 46.4% | 17.9% | 216 ga |
Sulufule, S | 85 mg | 1000 mg | 8.5% | 3.3% | 1176 ga |
Phosphorus, P. | 125 mg | 800 mg | 15.6% | 6% | 640 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.83 mg | 18 mg | 15.7% | 6.1% | 636 ga |
Manganese, Mn | 0.824 mg | 2 mg | 41.2% | 15.9% | 243 ga |
Mkuwa, Cu | Makilogalamu 186 | Makilogalamu 1000 | 18.6% | 7.2% | 538 ga |
Selenium, Ngati | Makilogalamu 30.9 | Makilogalamu 55 | 56.2% | 21.7% | 178 ga |
Zamadzimadzi, F | Makilogalamu 51 | Makilogalamu 4000 | 1.3% | 0.5% | 7843 ga |
Nthaka, Zn | 1.14 mg | 12 mg | 9.5% | 3.7% | 1053 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 3.85 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.325 ga | ~ | |||
valine | 0.379 ga | ~ | |||
Mbiri * | 0.182 ga | ~ | |||
Isoleucine | 0.319 ga | ~ | |||
nyalugwe | 0.579 ga | ~ | |||
lysine | 0.233 ga | ~ | |||
methionine | 0.139 ga | ~ | |||
threonine | 0.255 ga | ~ | |||
tryptophan | 0.096 ga | ~ | |||
chithuvj | 0.411 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.299 ga | ~ | |||
Aspartic asidi | 0.442 ga | ~ | |||
glycine | 0.302 ga | ~ | |||
Asidi a Glutamic | 2.603 ga | ~ | |||
Mapuloteni | 0.909 ga | ~ | |||
serine | 0.417 ga | ~ | |||
tyrosin | 0.213 ga | ~ | |||
Cysteine | 0.173 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.626 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.011 ga | ~ | |||
16: 0 Palmitic | 0.385 ga | ~ | |||
18: 0 Stearin | 0.23 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.311 ga | Mphindi 16.8 г | 7.8% | 3% | |
16: 1 Palmitoleic | 0.012 ga | ~ | |||
18:1 Olein (omega-9) | 1.296 ga | ~ | |||
20: 1 Chidole (9) | 0.003 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.799 ga | kuchokera 11.2 mpaka 20.6 | 7.1% | 2.7% | |
18: 2 Linoleic | 0.739 ga | ~ | |||
18: 3 Wachisoni | 0.06 ga | ~ | |||
Omega-3 mafuta acids | 0.06 ga | kuchokera 0.9 mpaka 3.7 | 6.7% | 2.6% | |
Omega-6 mafuta acids | 0.739 ga | kuchokera 4.7 mpaka 16.8 | 15.7% | 6.1% |
Mphamvu ndi 259 kcal.
- oz = 28.35 g (73.4 kcal)
- kagawo = 32 g (82.9 kCal)
- kagawo, kakang'ono = 20 g (51.8 kCal)
- kagawo, kakang'ono kakang'ono = 7 g (18.1 kCal)
Mkate wa rye mavitamini ndi michere yambiri monga: vitamini B1 - 28,9%, vitamini B2 - 18,6%, vitamini B9 - 37,8%, vitamini PP - 19%, phosphorus - 15,6%, iron - 15,7 , 41,2%, manganese - 18,6%, mkuwa - 56,2%, selenium - XNUMX%
- 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 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
Tags: kalori okhutira 259 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, mkate wa Rye umathandiza bwanji, zopatsa mphamvu, michere, zothandiza za mkate wa Rye