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 203 | Tsamba 1684 | 12.1% | 6% | 830 ga |
Mapuloteni | 8.8 ga | 76 ga | 11.6% | 5.7% | 864 ga |
mafuta | 2.1 ga | 56 ga | 3.8% | 1.9% | 2667 ga |
Zakudya | 33.7 ga | 219 ga | 15.4% | 7.6% | 650 ga |
CHIKWANGWANI chamagulu | 6.7 ga | 20 ga | 33.5% | 16.5% | 299 ga |
Water | 45.7 ga | 2273 ga | 2% | 1% | 4974 ga |
ash | 2.8 ga | ~ | |||
mavitamini | |||||
alpha carotenes | Makilogalamu 1 | ~ | |||
beta carotenes | 0.003 mg | 5 mg | 0.1% | 166667 ga | |
Lutein + Zeaxanthin | Makilogalamu 91 | ~ | |||
Vitamini B1, thiamine | 0.3 mg | 1.5 mg | 20% | 9.9% | 500 ga |
Vitamini B2, riboflavin | 0.14 mg | 1.8 mg | 7.8% | 3.8% | 1286 ga |
Vitamini B4, choline | 13.7 mg | 500 mg | 2.7% | 1.3% | 3650 ga |
Vitamini B5, pantothenic | 0.695 mg | 5 mg | 13.9% | 6.8% | 719 ga |
Vitamini B6, pyridoxine | 0.163 mg | 2 mg | 8.2% | 4% | 1227 ga |
Vitamini B9, folate | Makilogalamu 49 | Makilogalamu 400 | 12.3% | 6.1% | 816 ga |
Vitamini E, alpha tocopherol, TE | 0.41 mg | 15 mg | 2.7% | 1.3% | 3659 ga |
Vitamini K, phylloquinone | Makilogalamu 1 | Makilogalamu 120 | 0.8% | 0.4% | 12000 ga |
Vitamini PP, NO | 3.41 mg | 20 mg | 17.1% | 8.4% | 587 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 210 mg | 2500 mg | 8.4% | 4.1% | 1190 ga |
Calcium, CA | 265 mg | 1000 mg | 26.5% | 13.1% | 377 ga |
Mankhwala a magnesium, mg | 71 mg | 400 mg | 17.8% | 8.8% | 563 ga |
Sodium, Na | 364 mg | 1300 mg | 28% | 13.8% | 357 ga |
Sulufule, S | 88 mg | 1000 mg | 8.8% | 4.3% | 1136 ga |
Phosphorus, P. | 282 mg | 800 mg | 35.3% | 17.4% | 284 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.45 mg | 18 mg | 13.6% | 6.7% | 735 ga |
Manganese, Mn | 1.79 mg | 2 mg | 89.5% | 44.1% | 112 ga |
Mkuwa, Cu | Makilogalamu 212 | Makilogalamu 1000 | 21.2% | 10.4% | 472 ga |
Selenium, Ngati | Makilogalamu 40.3 | Makilogalamu 55 | 73.3% | 36.1% | 136 ga |
Nthaka, Zn | 1.6 mg | 12 mg | 13.3% | 6.6% | 750 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 8.09 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.417 ga | ~ | |||
valine | 0.414 ga | ~ | |||
Mbiri * | 0.205 ga | ~ | |||
Isoleucine | 0.351 ga | ~ | |||
nyalugwe | 0.61 ga | ~ | |||
lysine | 0.309 ga | ~ | |||
methionine | 0.141 ga | ~ | |||
threonine | 0.283 ga | ~ | |||
tryptophan | 0.129 ga | ~ | |||
chithuvj | 0.417 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.35 ga | ~ | |||
Aspartic asidi | 0.51 ga | ~ | |||
glycine | 0.362 ga | ~ | |||
Asidi a Glutamic | 2.56 ga | ~ | |||
Mapuloteni | 0.841 ga | ~ | |||
serine | 0.415 ga | ~ | |||
tyrosin | 0.272 ga | ~ | |||
Cysteine | 0.19 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.334 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.003 ga | ~ | |||
16: 0 Palmitic | 0.276 ga | ~ | |||
18: 0 Stearin | 0.049 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.513 ga | Mphindi 16.8 г | 3.1% | 1.5% | |
16: 1 Palmitoleic | 0.034 ga | ~ | |||
18:1 Olein (omega-9) | 0.479 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.835 ga | kuchokera 11.2 mpaka 20.6 | 7.5% | 3.7% | |
18: 2 Linoleic | 0.787 ga | ~ | |||
18: 3 Wachisoni | 0.046 ga | ~ | |||
20:4 Arachidonic | 0.002 ga | ~ | |||
Omega-3 mafuta acids | 0.046 ga | kuchokera 0.9 mpaka 3.7 | 5.1% | 2.5% | |
Omega-6 mafuta acids | 0.789 ga | kuchokera 4.7 mpaka 16.8 | 16.8% | 8.3% |
Mphamvu ndi 203 kcal.
- oz = 28.35 g (57.6 kcal)
- Mufini = 66 g (134 kCal)
Ma muffin achingerezi, tirigu wathunthu mavitamini ndi michere yambiri monga: vitamini B1 - 20%, vitamini B5 - 13,9%, vitamini B9 - 12,3%, vitamini PP - 17,1%, calcium - 26,5%, magnesium - 17,8 %, phosphorus - 35,3%, chitsulo - 13,6%, manganese - 89,5%, mkuwa - 21,2%, selenium - 73,3%, zinc - 13,3%
- 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 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 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.
- 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 203 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, kodi ma muffin achingerezi ali bwanji, kuchokera ku tirigu wathunthu, zopatsa mphamvu, michere, zinthu zothandiza ma muffin achingerezi, kuchokera ku tirigu wonse