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 21 | Tsamba 1684 | 1.2% | 5.7% | 8019 ga |
| Mapuloteni | 2.46 ga | 76 ga | 3.2% | 15.2% | 3089 ga |
| mafuta | 0.19 ga | 56 ga | 0.3% | 1.4% | 29474 ga |
| Zakudya | 0.99 ga | 219 ga | 0.5% | 2.4% | 22121 ga |
| CHIKWANGWANI chamagulu | 2.4 ga | 20 ga | 12% | 57.1% | 833 ga |
| Water | 93.13 ga | 2273 ga | 4.1% | 19.5% | 2441 ga |
| ash | 0.83 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 305 | Makilogalamu 900 | 33.9% | 161.4% | 295 ga |
| Vitamini B1, thiamine | 0.044 mg | 1.5 mg | 2.9% | 13.8% | 3409 ga |
| Vitamini B2, riboflavin | 0.088 mg | 1.8 mg | 4.9% | 23.3% | 2045 ga |
| Vitamini B5, pantothenic | 0.123 mg | 5 mg | 2.5% | 11.9% | 4065 ga |
| Vitamini B6, pyridoxine | 0.074 mg | 2 mg | 3.7% | 17.6% | 2703 ga |
| Vitamini B9, folate | Makilogalamu 41 | Makilogalamu 400 | 10.3% | 49% | 976 ga |
| Vitamini C, ascorbic | 25.8 mg | 90 mg | 28.7% | 136.7% | 349 ga |
| Vitamini PP, NO | 0.388 mg | 20 mg | 1.9% | 9% | 5155 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 82 mg | 2500 mg | 3.3% | 15.7% | 3049 ga |
| Calcium, CA | 114 mg | 1000 mg | 11.4% | 54.3% | 877 ga |
| Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 21.4% | 2222 ga |
| Sodium, Na | 18 mg | 1300 mg | 1.4% | 6.7% | 7222 ga |
| Sulufule, S | 24.6 mg | 1000 mg | 2.5% | 11.9% | 4065 ga |
| Phosphorus, P. | 24 mg | 800 mg | 3% | 14.3% | 3333 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.63 mg | 18 mg | 9.1% | 43.3% | 1104 ga |
| Manganese, Mn | 0.22 mg | 2 mg | 11% | 52.4% | 909 ga |
| Mkuwa, Cu | Makilogalamu 51 | Makilogalamu 1000 | 5.1% | 24.3% | 1961 ga |
| Selenium, Ngati | Makilogalamu 0.9 | Makilogalamu 55 | 1.6% | 7.6% | 6111 ga |
| Nthaka, Zn | 0.16 mg | 12 mg | 1.3% | 6.2% | 7500 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 0.128 ga | ~ | |||
| valine | 0.142 ga | ~ | |||
| Mbiri * | 0.053 ga | ~ | |||
| Isoleucine | 0.119 ga | ~ | |||
| nyalugwe | 0.185 ga | ~ | |||
| lysine | 0.141 ga | ~ | |||
| methionine | 0.048 ga | ~ | |||
| threonine | 0.115 ga | ~ | |||
| tryptophan | 0.037 ga | ~ | |||
| chithuvj | 0.121 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.147 ga | ~ | |||
| Aspartic asidi | 0.234 ga | ~ | |||
| glycine | 0.124 ga | ~ | |||
| Asidi a Glutamic | 0.341 ga | ~ | |||
| Mapuloteni | 0.103 ga | ~ | |||
| serine | 0.094 ga | ~ | |||
| tyrosin | 0.078 ga | ~ | |||
| Cysteine | 0.024 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.032 ga | maulendo 18.7 г | |||
| 12: 0 Zolemba | 0.001 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.001 ga | ~ | |||
| 16: 0 Palmitic | 0.026 ga | ~ | |||
| 18: 0 Stearin | 0.004 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.012 ga | Mphindi 16.8 г | 0.1% | 0.5% | |
| 16: 1 Palmitoleic | 0.005 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.007 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.088 ga | kuchokera 11.2 mpaka 20.6 | 0.8% | 3.8% | |
| 18: 2 Linoleic | 0.023 ga | ~ | |||
| 18: 3 Wachisoni | 0.065 ga | ~ | |||
| Omega-3 mafuta acids | 0.065 ga | kuchokera 0.9 mpaka 3.7 | 7.2% | 34.3% | |
| Omega-6 mafuta acids | 0.023 ga | kuchokera 4.7 mpaka 16.8 | 0.5% | 2.4% |
Mphamvu ndi 21 kcal.
- phukusi (10 oz) = 284 g (59.6 kCal)
- phukusi (3 lb) = 1361 g (285.8 kcal)
Turnip ndi zitsamba, mazira, osaphika mavitamini ndi michere yambiri monga: vitamini A - 33,9%, vitamini C - 28,7%, calcium - 11,4%, manganese - 11%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- 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.
- 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.
Tags: kalori 21 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza Turnips ndi zitsamba, zowuma, zosaphika, zopatsa mphamvu, zothandiza katundu Turnips ndi zitsamba, zowuma, zosaphika