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 282 | Tsamba 1684 | 16.7% | 5.9% | 597 ga |
Mapuloteni | 11.74 ga | 76 ga | 15.4% | 5.5% | 647 ga |
mafuta | 11.91 ga | 56 ga | 21.3% | 7.6% | 470 ga |
Zakudya | 29.68 ga | 219 ga | 13.6% | 4.8% | 738 ga |
CHIKWANGWANI chamagulu | 2.3 ga | 20 ga | 11.5% | 4.1% | 870 ga |
Water | 41.77 ga | 2273 ga | 1.8% | 0.6% | 5442 ga |
ash | 2.59 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 70 | Makilogalamu 900 | 7.8% | 2.8% | 1286 ga |
Retinol | 0.062 mg | ~ | |||
beta carotenes | 0.094 mg | 5 mg | 1.9% | 0.7% | 5319 ga |
Lopopeni | Makilogalamu 1957 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 24 | ~ | |||
Vitamini B1, thiamine | 0.43 mg | 1.5 mg | 28.7% | 10.2% | 349 ga |
Vitamini B2, riboflavin | 0.22 mg | 1.8 mg | 12.2% | 4.3% | 818 ga |
Vitamini B4, choline | 25.4 mg | 500 mg | 5.1% | 1.8% | 1969 ga |
Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.4% | 2500 ga |
Vitamini B9, folate | Makilogalamu 131 | Makilogalamu 400 | 32.8% | 11.6% | 305 ga |
Vitamini B12, cobalamin | Makilogalamu 0.5 | Makilogalamu 3 | 16.7% | 5.9% | 600 ga |
Vitamini C, ascorbic | 0.9 mg | 90 mg | 1% | 0.4% | 10000 ga |
Vitamini E, alpha tocopherol, TE | 0.87 mg | 15 mg | 5.8% | 2.1% | 1724 ga |
Vitamini K, phylloquinone | Makilogalamu 6.4 | Makilogalamu 120 | 5.3% | 1.9% | 1875 ga |
Vitamini PP, NO | 4.14 mg | 20 mg | 20.7% | 7.3% | 483 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 195 mg | 2500 mg | 7.8% | 2.8% | 1282 ga |
Calcium, CA | 153 mg | 1000 mg | 15.3% | 5.4% | 654 ga |
Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 2.1% | 1667 ga |
Sodium, Na | 685 mg | 1300 mg | 52.7% | 18.7% | 190 ga |
Sulufule, S | 117.4 mg | 1000 mg | 11.7% | 4.1% | 852 ga |
Phosphorus, P. | 198 mg | 800 mg | 24.8% | 8.8% | 404 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.52 mg | 18 mg | 14% | 5% | 714 ga |
Manganese, Mn | 0.385 mg | 2 mg | 19.3% | 6.8% | 519 ga |
Mkuwa, Cu | Makilogalamu 113 | Makilogalamu 1000 | 11.3% | 4% | 885 ga |
Selenium, Ngati | Makilogalamu 23.6 | Makilogalamu 55 | 42.9% | 15.2% | 233 ga |
Nthaka, Zn | 1.4 mg | 12 mg | 11.7% | 4.1% | 857 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 25.37 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.26 ga | maulendo 100 г | |||
galactose | 0.09 ga | ~ | |||
Shuga (dextrose) | 0.73 ga | ~ | |||
lactose | 0.35 ga | ~ | |||
Maltose | 0.97 ga | ~ | |||
sucrose | 0.18 ga | ~ | |||
fructose | 0.93 ga | ~ | |||
sterols | |||||
Cholesterol | 25 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.286 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.231 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 5.092 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.086 ga | ~ | |||
6: 0 nayiloni | 0.068 ga | ~ | |||
8: 0 Wopanga | 0.047 ga | ~ | |||
10: 0 Kapuli | 0.118 ga | ~ | |||
12: 0 Zolemba | 0.144 ga | ~ | |||
14: 0 Zachinsinsi | 0.545 ga | ~ | |||
15:0 Pentadecanoic | 0.058 ga | ~ | |||
16: 0 Palmitic | 2.748 ga | ~ | |||
17-0 margarine | 0.059 ga | ~ | |||
18: 0 Stearin | 1.17 ga | ~ | |||
20:0 Chiarachinic | 0.026 ga | ~ | |||
22: 0 | 0.014 ga | ~ | |||
24:0 Lignoceric | 0.007 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.853 ga | Mphindi 16.8 г | 22.9% | 8.1% | |
14:1 Miristoleic | 0.047 ga | ~ | |||
16: 1 Palmitoleic | 0.186 ga | ~ | |||
16:1 mz | 0.164 ga | ~ | |||
16: 1 kusinthana | 0.022 ga | ~ | |||
17:1 Heptadecene | 0.029 ga | ~ | |||
18:1 Olein (omega-9) | 3.511 ga | ~ | |||
18:1 mz | 3.302 ga | ~ | |||
18: 1 kusinthana | 0.209 ga | ~ | |||
20: 1 Chidole (9) | 0.063 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.014 ga | ~ | |||
22:1 mz | 0.014 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.002 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.064 ga | kuchokera 11.2 mpaka 20.6 | 18.4% | 6.5% | |
18: 2 Linoleic | 1.798 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.054 ga | ~ | |||
18:2 Omega-6, cis, cis | 1.701 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.043 ga | ~ | |||
18: 3 Wachisoni | 0.188 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.185 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.003 ga | ~ | |||
18:4 Styoride Omega-3 | 0.001 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.021 ga | ~ | |||
20:3 Eicosatriene | 0.014 ga | ~ | |||
20:3 Omega-6 | 0.011 ga | ~ | |||
20:4 Arachidonic | 0.022 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.004 ga | ~ | |||
Omega-3 mafuta acids | 0.197 ga | kuchokera 0.9 mpaka 3.7 | 21.9% | 7.8% | |
22:4 Docosatetraene, Omega-6 | 0.008 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.006 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 ga | ~ | |||
Omega-6 mafuta acids | 1.766 ga | kuchokera 4.7 mpaka 16.8 | 37.6% | 13.3% |
Mphamvu ndi 282 kcal.
- kagawo = 108 g (304.6 kCal)
- Ft = 959 g (2704.4 kCal)
Chakudya chachangu, pizza ya papepala, kutumphuka kwapafupipafupi, mainchesi 14 mavitamini ndi michere yambiri monga: vitamini B1 - 28,7%, vitamini B2 - 12,2%, vitamini B9 - 32,8%, vitamini B12 - 16,7%, vitamini PP - 20,7%, calcium - 15,3, 24,8%, phosphorus - 14%, chitsulo - 19,3%, manganese - 11,3%, mkuwa - 42,9%, selenium - 11,7%, zinc - XNUMX%
- 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 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 B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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.
- 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.
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