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 217 | Tsamba 1684 | 12.9% | 5.9% | 776 ga |
Mapuloteni | 5.97 ga | 76 ga | 7.9% | 3.6% | 1273 ga |
mafuta | 0.99 ga | 56 ga | 1.8% | 0.8% | 5657 ga |
Zakudya | 46.28 ga | 219 ga | 21.1% | 9.7% | 473 ga |
Water | 45 ga | 2273 ga | 2% | 0.9% | 5051 ga |
ash | 1.76 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 12 | Makilogalamu 900 | 1.3% | 0.6% | 7500 ga |
Vitamini B1, thiamine | 0.055 mg | 1.5 mg | 3.7% | 1.7% | 2727 ga |
Vitamini B2, riboflavin | 0.055 mg | 1.8 mg | 3.1% | 1.4% | 3273 ga |
Vitamini B5, pantothenic | 1.103 mg | 5 mg | 22.1% | 10.2% | 453 ga |
Vitamini B6, pyridoxine | 0.403 mg | 2 mg | 20.2% | 9.3% | 496 ga |
Vitamini B9, folate | Makilogalamu 66 | Makilogalamu 400 | 16.5% | 7.6% | 606 ga |
Vitamini C, ascorbic | 27.4 mg | 90 mg | 30.4% | 14% | 328 ga |
Vitamini PP, NO | 0.88 mg | 20 mg | 4.4% | 2% | 2273 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1183 mg | 2500 mg | 47.3% | 21.8% | 211 ga |
Calcium, CA | 98 mg | 1000 mg | 9.8% | 4.5% | 1020 ga |
Mankhwala a magnesium, mg | 68 mg | 400 mg | 17% | 7.8% | 588 ga |
Sodium, Na | 31 mg | 1300 mg | 2.4% | 1.1% | 4194 ga |
Sulufule, S | 59.7 mg | 1000 mg | 6% | 2.8% | 1675 ga |
Phosphorus, P. | 67 mg | 800 mg | 8.4% | 3.9% | 1194 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.09 mg | 18 mg | 11.6% | 5.3% | 861 ga |
Manganese, Mn | 0.178 mg | 2 mg | 8.9% | 4.1% | 1124 ga |
Mkuwa, Cu | Makilogalamu 1444 | Makilogalamu 1000 | 144.4% | 66.5% | 69 ga |
Nthaka, Zn | 1.13 mg | 12 mg | 9.4% | 4.3% | 1062 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.549 ga | ~ | |||
valine | 0.578 ga | ~ | |||
Mbiri * | 0.091 ga | ~ | |||
Isoleucine | 0.338 ga | ~ | |||
nyalugwe | 0.647 ga | ~ | |||
lysine | 0.26 ga | ~ | |||
methionine | 0.035 ga | ~ | |||
threonine | 0.232 ga | ~ | |||
tryptophan | 0.162 ga | ~ | |||
chithuvj | 0.282 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.271 ga | ~ | |||
Aspartic asidi | 0.659 ga | ~ | |||
glycine | 0.375 ga | ~ | |||
Asidi a Glutamic | 0.835 ga | ~ | |||
Mapuloteni | 0.297 ga | ~ | |||
serine | 0.4 ga | ~ | |||
tyrosin | 0.439 ga | ~ | |||
Cysteine | 0.093 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.267 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.177 ga | ~ | |||
18: 0 Stearin | 0.09 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.126 ga | Mphindi 16.8 г | 0.8% | 0.4% | |
16: 1 Palmitoleic | 0.005 ga | ~ | |||
18:1 Olein (omega-9) | 0.121 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.527 ga | kuchokera 11.2 mpaka 20.6 | 4.7% | 2.2% | |
18: 2 Linoleic | 0.406 ga | ~ | |||
18: 3 Wachisoni | 0.122 ga | ~ | |||
Omega-3 mafuta acids | 0.122 ga | kuchokera 0.9 mpaka 3.7 | 13.6% | 6.3% | |
Omega-6 mafuta acids | 0.406 ga | kuchokera 4.7 mpaka 16.8 | 8.6% | 4% |
Mphamvu ndi 217 kcal.
- oz (mbewu 8-14) = 28.35 g (61.5 kcal)
Mbewu za zakumwa za tossimum, zosaphika mavitamini ndi michere yambiri monga: vitamini B5 - 22,1%, vitamini B6 - 20,2%, vitamini B9 - 16,5%, vitamini C - 30,4%, potaziyamu - 47,3%, magnesium - 17 %, chitsulo - 11,6%, mkuwa - 144,4%
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
- 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.
Tags: kalori 217 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, phindu la Kumwa mbewu za brosimum, zosaphika, zopatsa mphamvu, michere, zothandiza katundu Kumwa mbewu za brosimum, zosaphika