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 307 | Tsamba 1684 | 18.2% | 5.9% | 549 ga |
Mapuloteni | 9.59 ga | 76 ga | 12.6% | 4.1% | 792 ga |
mafuta | 7.53 ga | 56 ga | 13.4% | 4.4% | 744 ga |
Zakudya | 54.29 ga | 219 ga | 24.8% | 8.1% | 403 ga |
CHIKWANGWANI chamagulu | 11.3 ga | 20 ga | 56.5% | 18.4% | 177 ga |
Water | 9.31 ga | 2273 ga | 0.4% | 0.1% | 24415 ga |
ash | 5.92 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 132 | Makilogalamu 900 | 14.7% | 4.8% | 682 ga |
beta carotenes | 1.568 mg | 5 mg | 31.4% | 10.2% | 319 ga |
beta Cryptoxanthin | Makilogalamu 23 | ~ | |||
Lopopeni | Makilogalamu 7 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 1107 | ~ | |||
Vitamini B1, thiamine | 0.264 mg | 1.5 mg | 17.6% | 5.7% | 568 ga |
Vitamini B2, riboflavin | 0.191 mg | 1.8 mg | 10.6% | 3.5% | 942 ga |
Vitamini B4, choline | 30.3 mg | 500 mg | 6.1% | 2% | 1650 ga |
Vitamini B6, pyridoxine | 1.32 mg | 2 mg | 66% | 21.5% | 152 ga |
Vitamini B9, folate | Makilogalamu 138 | Makilogalamu 400 | 34.5% | 11.2% | 290 ga |
Vitamini C, ascorbic | 12 mg | 90 mg | 13.3% | 4.3% | 750 ga |
Vitamini E, alpha tocopherol, TE | 1.32 mg | 15 mg | 8.8% | 2.9% | 1136 ga |
Vitamini K, phylloquinone | Makilogalamu 805.4 | Makilogalamu 120 | 671.2% | 218.6% | 15 ga |
Vitamini PP, NO | 2.97 mg | 20 mg | 14.9% | 4.9% | 673 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 684 mg | 2500 mg | 27.4% | 8.9% | 365 ga |
Calcium, CA | 996 mg | 1000 mg | 99.6% | 32.4% | 100 ga |
Mankhwala a magnesium, mg | 224 mg | 400 mg | 56% | 18.2% | 179 ga |
Sodium, Na | 27 mg | 1300 mg | 2.1% | 0.7% | 4815 ga |
Sulufule, S | 95.9 mg | 1000 mg | 9.6% | 3.1% | 1043 ga |
Phosphorus, P. | 171 mg | 800 mg | 21.4% | 7% | 468 ga |
Tsatani Zinthu | |||||
Iron, Faith | 35.3 mg | 18 mg | 196.1% | 63.9% | 51 ga |
Manganese, Mn | 6.857 mg | 2 mg | 342.9% | 111.7% | 29 ga |
Mkuwa, Cu | Makilogalamu 843 | Makilogalamu 1000 | 84.3% | 27.5% | 119 ga |
Selenium, Ngati | Makilogalamu 7.2 | Makilogalamu 55 | 13.1% | 4.3% | 764 ga |
Nthaka, Zn | 3.14 mg | 12 mg | 26.2% | 8.5% | 382 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.8 ga | maulendo 100 г | |||
sterols | |||||
Ma Phytosterols | 96 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 3.29 ga | maulendo 18.7 г | |||
8: 0 Wopanga | 0.128 ga | ~ | |||
10: 0 Kapuli | 0.135 ga | ~ | |||
12: 0 Zolemba | 0.125 ga | ~ | |||
14: 0 Zachinsinsi | 1.221 ga | ~ | |||
16: 0 Palmitic | 1.281 ga | ~ | |||
18: 0 Stearin | 0.36 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.206 ga | Mphindi 16.8 г | 7.2% | 2.3% | |
16: 1 Palmitoleic | 0.082 ga | ~ | |||
18:1 Olein (omega-9) | 1.113 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.936 ga | kuchokera 11.2 mpaka 20.6 | 17.3% | 5.6% | |
18: 2 Linoleic | 0.992 ga | ~ | |||
18: 3 Wachisoni | 0.944 ga | ~ | |||
Omega-3 mafuta acids | 0.944 ga | kuchokera 0.9 mpaka 3.7 | 100% | 32.6% | |
Omega-6 mafuta acids | 0.992 ga | kuchokera 4.7 mpaka 16.8 | 21.1% | 6.9% |
Mphamvu ndi 307 kcal.
- supuni = 4.4 g (13.5 kCal)
- tsp = 1.5 g (4.6 kCal)
Zokometsera nkhuku vitamini A - 14,7%, beta-carotene - 31,4%, vitamini B1 - 17,6%, vitamini B6 - 66%, vitamini B9 - 34,5%, vitamini C. 13,3%, vitamini K - 671,2%, vitamini PP - 14,9%, potaziyamu - 27,4%, calcium - 99,6%, magnesium - 56%, phosphorous - 21,4%, chitsulo - 196,1 ,342,9 , 84,3%, manganese - 13,1%, mkuwa - 26,2%, selenium - XNUMX%, zinki - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- B-carotene ndi provitamin A ndipo ali ndi zida za antioxidant. 6 mcg wa beta-carotene ndi wofanana ndi 1 mcg wa vitamini A.
- 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 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 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- 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.
- 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.
- 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: kalori wokhutira 307 kcal, mankhwala zikuchokera, zakudya, mavitamini, mchere, zothandiza Nkhuku, zopatsa mphamvu, zakudya, zothandiza katundu Zokometsera nkhuku