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 332 | Tsamba 1684 | 19.7% | 5.9% | 507 ga |
Mapuloteni | 49.83 ga | 76 ga | 65.6% | 19.8% | 153 ga |
mafuta | 1.41 ga | 56 ga | 2.5% | 0.8% | 3972 ga |
Zakudya | 36.1 ga | 219 ga | 16.5% | 5% | 607 ga |
Water | 6.9 ga | 2273 ga | 0.3% | 0.1% | 32942 ga |
ash | 5.76 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 22 | Makilogalamu 900 | 2.4% | 0.7% | 4091 ga |
Vitamini B1, thiamine | 2.089 mg | 1.5 mg | 139.3% | 42% | 72 ga |
Vitamini B2, riboflavin | 0.396 mg | 1.8 mg | 22% | 6.6% | 455 ga |
Vitamini B5, pantothenic | 0.445 mg | 5 mg | 8.9% | 2.7% | 1124 ga |
Vitamini B6, pyridoxine | 0.764 mg | 2 mg | 38.2% | 11.5% | 262 ga |
Vitamini B9, folate | Makilogalamu 228 | Makilogalamu 400 | 57% | 17.2% | 175 ga |
Vitamini C, ascorbic | 2.4 mg | 90 mg | 2.7% | 0.8% | 3750 ga |
Vitamini PP, NO | 4.039 mg | 20 mg | 20.2% | 6.1% | 495 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1761 mg | 2500 mg | 70.4% | 21.2% | 142 ga |
Calcium, CA | 474 mg | 1000 mg | 47.4% | 14.3% | 211 ga |
Mankhwala a magnesium, mg | 716 mg | 400 mg | 179% | 53.9% | 56 ga |
Sodium, Na | 35 mg | 1300 mg | 2.7% | 0.8% | 3714 ga |
Sulufule, S | 498.3 mg | 1000 mg | 49.8% | 15% | 201 ga |
Phosphorus, P. | 1587 mg | 800 mg | 198.4% | 59.8% | 50 ga |
Tsatani Zinthu | |||||
Iron, Faith | 12.58 mg | 18 mg | 69.9% | 21.1% | 143 ga |
Manganese, Mn | 2.129 mg | 2 mg | 106.5% | 32.1% | 94 ga |
Mkuwa, Cu | Makilogalamu 1172 | Makilogalamu 1000 | 117.2% | 35.3% | 85 ga |
Nthaka, Zn | 11.61 mg | 12 mg | 96.8% | 29.2% | 103 ga |
Amino Acids Ofunika | |||||
Arginine * | 6.732 ga | ~ | |||
valine | 2.557 ga | ~ | |||
Mbiri * | 1.57 ga | ~ | |||
Isoleucine | 1.796 ga | ~ | |||
nyalugwe | 3.404 ga | ~ | |||
lysine | 2.529 ga | ~ | |||
methionine | 0.809 ga | ~ | |||
threonine | 1.843 ga | ~ | |||
tryptophan | 0.752 ga | ~ | |||
chithuvj | 3.103 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 2.313 ga | ~ | |||
Aspartic asidi | 5.425 ga | ~ | |||
glycine | 2.416 ga | ~ | |||
Asidi a Glutamic | 12.476 ga | ~ | |||
Mapuloteni | 2.125 ga | ~ | |||
serine | 2.492 ga | ~ | |||
tyrosin | 1.796 ga | ~ | |||
Cysteine | 1.307 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.31 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.011 ga | ~ | |||
16: 0 Palmitic | 0.269 ga | ~ | |||
18: 0 Stearin | 0.027 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.221 ga | Mphindi 16.8 г | 1.3% | 0.4% | |
16: 1 Palmitoleic | 0.008 ga | ~ | |||
18:1 Olein (omega-9) | 0.211 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.577 ga | kuchokera 11.2 mpaka 20.6 | 5.2% | 1.6% | |
18: 2 Linoleic | 0.57 ga | ~ | |||
18: 3 Wachisoni | 0.002 ga | ~ | |||
Omega-3 mafuta acids | 0.002 ga | kuchokera 0.9 mpaka 3.7 | 0.2% | 0.1% | |
Omega-6 mafuta acids | 0.57 ga | kuchokera 4.7 mpaka 16.8 | 12.1% | 3.6% |
Mphamvu ndi 332 kcal.
- oz = 28.35 g (94.1 kcal)
Chomera cha thonje, ufa, wopanda mafuta (popanda gossypol) mavitamini ndi michere yambiri monga: vitamini B1 - 139,3%, vitamini B2 - 22%, vitamini B6 - 38,2%, vitamini B9 - 57%, vitamini PP - 20,2%, potaziyamu - 70,4% , calcium - 47,4%, magnesium - 179%, phosphorus - 198,4%, chitsulo - 69,9%, manganese - 106,5%, mkuwa - 117,2%, zinc - 96,8%
- 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 B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- 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 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: calorie okhutira 332 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza thonje, ufa, wopanda mafuta (popanda gossypol), zopatsa mphamvu, zakudya, zothandiza katundu thonje, ufa, wopanda mafuta (popanda gossypol)