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 116 | Tsamba 1684 | 6.9% | 5.9% | 1452 ga |
| Mapuloteni | 1.49 ga | 76 ga | 2% | 1.7% | 5101 ga |
| mafuta | 0.14 ga | 56 ga | 0.3% | 0.3% | 40000 ga |
| Zakudya | 23.58 ga | 219 ga | 10.8% | 9.3% | 929 ga |
| CHIKWANGWANI chamagulu | 3.9 ga | 20 ga | 19.5% | 16.8% | 513 ga |
| Water | 70.13 ga | 2273 ga | 3.1% | 2.7% | 3241 ga |
| ash | 0.76 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 6 | Makilogalamu 900 | 0.7% | 0.6% | 15000 ga |
| beta carotenes | 0.073 mg | 5 mg | 1.5% | 1.3% | 6849 ga |
| Vitamini B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 5.4% | 1579 ga |
| Vitamini B2, riboflavin | 0.028 mg | 1.8 mg | 1.6% | 1.4% | 6429 ga |
| Vitamini B4, choline | 16.2 mg | 500 mg | 3.2% | 2.8% | 3086 ga |
| Vitamini B5, pantothenic | 0.311 mg | 5 mg | 6.2% | 5.3% | 1608 ga |
| Vitamini B6, pyridoxine | 0.228 mg | 2 mg | 11.4% | 9.8% | 877 ga |
| Vitamini B9, folate | Makilogalamu 16 | Makilogalamu 400 | 4% | 3.4% | 2500 ga |
| Vitamini C, ascorbic | 12.1 mg | 90 mg | 13.4% | 11.6% | 744 ga |
| Vitamini E, alpha tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 2% | 4412 ga |
| Vitamini K, phylloquinone | Makilogalamu 2.3 | Makilogalamu 120 | 1.9% | 1.6% | 5217 ga |
| Vitamini PP, NO | 0.552 mg | 20 mg | 2.8% | 2.4% | 3623 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 670 mg | 2500 mg | 26.8% | 23.1% | 373 ga |
| Calcium, CA | 14 mg | 1000 mg | 1.4% | 1.2% | 7143 ga |
| Mankhwala a magnesium, mg | 18 mg | 400 mg | 4.5% | 3.9% | 2222 ga |
| Sodium, Na | 8 mg | 1300 mg | 0.6% | 0.5% | 16250 ga |
| Sulufule, S | 14.9 mg | 1000 mg | 1.5% | 1.3% | 6711 ga |
| Phosphorus, P. | 49 mg | 800 mg | 6.1% | 5.3% | 1633 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.52 mg | 18 mg | 2.9% | 2.5% | 3462 ga |
| Manganese, Mn | 0.371 mg | 2 mg | 18.6% | 16% | 539 ga |
| Mkuwa, Cu | Makilogalamu 152 | Makilogalamu 1000 | 15.2% | 13.1% | 658 ga |
| Selenium, Ngati | Makilogalamu 0.7 | Makilogalamu 55 | 1.3% | 1.1% | 7857 ga |
| Nthaka, Zn | 0.2 mg | 12 mg | 1.7% | 1.5% | 6000 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.49 ga | maulendo 100 г | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.124 ga | ~ | |||
| valine | 0.06 ga | ~ | |||
| Mbiri * | 0.033 ga | ~ | |||
| Isoleucine | 0.05 ga | ~ | |||
| nyalugwe | 0.094 ga | ~ | |||
| lysine | 0.058 ga | ~ | |||
| methionine | 0.02 ga | ~ | |||
| threonine | 0.052 ga | ~ | |||
| tryptophan | 0.012 ga | ~ | |||
| chithuvj | 0.069 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.061 ga | ~ | |||
| Aspartic asidi | 0.151 ga | ~ | |||
| glycine | 0.052 ga | ~ | |||
| Asidi a Glutamic | 0.176 ga | ~ | |||
| Mapuloteni | 0.053 ga | ~ | |||
| serine | 0.079 ga | ~ | |||
| tyrosin | 0.039 ga | ~ | |||
| Cysteine | 0.018 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.029 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.027 ga | ~ | |||
| 18: 0 Stearin | 0.003 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.005 ga | Mphindi 16.8 г | |||
| 18:1 Olein (omega-9) | 0.005 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.06 ga | kuchokera 11.2 mpaka 20.6 | 0.5% | 0.4% | |
| 18: 2 Linoleic | 0.05 ga | ~ | |||
| 18: 3 Wachisoni | 0.009 ga | ~ | |||
| Omega-3 mafuta acids | 0.009 ga | kuchokera 0.9 mpaka 3.7 | 1% | 0.9% | |
| Omega-6 mafuta acids | 0.05 ga | kuchokera 4.7 mpaka 16.8 | 1.1% | 0.9% |
Mphamvu ndi 116 kcal.
- chikho, cubes = 136 g (157.8 kCal)
- 0,5 chikho, cubes = 68 g (78.9 kCal)
Yams, yophika kapena yophika, yopanda mchere mavitamini ndi michere yambiri monga: vitamini B6 - 11,4%, vitamini C - 13,4%, potaziyamu - 26,8%, manganese - 18,6%, mkuwa - 15,2%
- 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
Tags: kalori okwanira 116 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza Yams, yophika kapena yophika, yopanda mchere, zopatsa mphamvu, michere, zothandiza ma Yams, yophika kapena yophika, yopanda mchere