Kalori Savory, nthaka. Kupangidwa kwa mankhwala ndi phindu la zakudya.

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 zabwinokuchulukaZachikhalidwe **% yazizolowezi mu 100 g% ya zachilendo mu 100 kcal100% yachibadwa
Mtengo wa calorieTsamba 272Tsamba 168416.2%6%619 ga
Mapuloteni6.73 ga76 ga8.9%3.3%1129 ga
mafuta5.91 ga56 ga10.6%3.9%948 ga
Zakudya23.03 ga219 ga10.5%3.9%951 ga
CHIKWANGWANI chamagulu45.7 ga20 ga228.5%84%44 ga
Water9 ga2273 ga0.4%0.1%25256 ga
ash9.63 ga~
mavitamini
Vitamini A, REMakilogalamu 257Makilogalamu 90028.6%10.5%350 ga
Vitamini B1, thiamine0.366 mg1.5 mg24.4%9%410 ga
Vitamini B6, pyridoxine1.81 mg2 mg90.5%33.3%110 ga
Vitamini C, ascorbic50 mg90 mg55.6%20.4%180 ga
Vitamini PP, NO4.08 mg20 mg20.4%7.5%490 ga
Ma Macronutrients
Potaziyamu, K1051 mg2500 mg42%15.4%238 ga
Calcium, CA2132 mg1000 mg213.2%78.4%47 ga
Mankhwala a magnesium, mg377 mg400 mg94.3%34.7%106 ga
Sodium, Na24 mg1300 mg1.8%0.7%5417 ga
Sulufule, S67.3 mg1000 mg6.7%2.5%1486 ga
Phosphorus, P.140 mg800 mg17.5%6.4%571 ga
Tsatani Zinthu
Iron, Faith37.88 mg18 mg210.4%77.4%48 ga
Manganese, Mn6.1 mg2 mg305%112.1%33 ga
Mkuwa, CuMakilogalamu 847Makilogalamu 100084.7%31.1%118 ga
Selenium, NgatiMakilogalamu 4.6Makilogalamu 558.4%3.1%1196 ga
Nthaka, Zn4.3 mg12 mg35.8%13.2%279 ga
sterols
Ma Phytosterols31 mg~
Mafuta okhutira
Mafuta okhutira3.26 gamaulendo 18.7 г
 

Mphamvu ndi 272 kcal.

  • supuni = 4.4 g (12 kCal)
  • tsp = 1.4 g (3.8 kCal)
Savory, nthaka mavitamini ndi mchere monga: vitamini A - 28,6%, vitamini B1 - 24,4%, vitamini B6 - 90,5%, vitamini C - 55,6%, vitamini PP - 20,4%, potaziyamu - 42%, calcium - 213,2%, magnesium - 94,3%, phosphorous - 17,5%, chitsulo - 210,4%, manganese - 305%, mkuwa - 84,7%, zinki - 35,8%
  • vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
  • 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 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.
  • 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.
  • 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.
  • 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: zopatsa mphamvu 272 kcal, kapangidwe kake, zakudya, mavitamini, mchere, zomwe zili zothandiza Zakudya zopatsa thanzi, nthaka, zopatsa mphamvu, zopatsa thanzi, zothandiza

Siyani Mumakonda