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 212 | Tsamba 1684 | 12.6% | 5.9% | 794 ga |
Mapuloteni | 13.84 ga | 76 ga | 18.2% | 8.6% | 549 ga |
mafuta | 16.18 ga | 56 ga | 28.9% | 13.6% | 346 ga |
Zakudya | 2.08 ga | 219 ga | 0.9% | 0.4% | 10529 ga |
Water | 66.7 ga | 2273 ga | 2.9% | 1.4% | 3408 ga |
ash | 1.2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 176 | Makilogalamu 900 | 19.6% | 9.2% | 511 ga |
Retinol | 0.171 mg | ~ | |||
beta carotenes | 0.062 mg | 5 mg | 1.2% | 0.6% | 8065 ga |
beta Cryptoxanthin | Makilogalamu 6 | ~ | |||
Lutein + Zeaxanthin | Makilogalamu 233 | ~ | |||
Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 2.5% | 1875 ga |
Vitamini B2, riboflavin | 0.52 mg | 1.8 mg | 28.9% | 13.6% | 346 ga |
Vitamini B4, choline | 180.6 mg | 500 mg | 36.1% | 17% | 277 ga |
Vitamini B5, pantothenic | 0.94 mg | 5 mg | 18.8% | 8.9% | 532 ga |
Vitamini B6, pyridoxine | 0.19 mg | 2 mg | 9.5% | 4.5% | 1053 ga |
Vitamini B9, folate | Makilogalamu 29 | Makilogalamu 400 | 7.3% | 3.4% | 1379 ga |
Vitamini B12, cobalamin | Makilogalamu 1.01 | Makilogalamu 3 | 33.7% | 15.9% | 297 ga |
Vitamini C, ascorbic | 3.3 mg | 90 mg | 3.7% | 1.7% | 2727 ga |
Vitamini D, calciferol | Makilogalamu 1.1 | Makilogalamu 10 | 11% | 5.2% | 909 ga |
Vitamini E, alpha tocopherol, TE | 0.96 mg | 15 mg | 6.4% | 3% | 1563 ga |
Vitamini K, phylloquinone | Makilogalamu 9 | Makilogalamu 120 | 7.5% | 3.5% | 1333 ga |
Vitamini PP, NO | 0.21 mg | 20 mg | 1.1% | 0.5% | 9524 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 147 mg | 2500 mg | 5.9% | 2.8% | 1701 ga |
Calcium, CA | 57 mg | 1000 mg | 5.7% | 2.7% | 1754 ga |
Mankhwala a magnesium, mg | 14 mg | 400 mg | 3.5% | 1.7% | 2857 ga |
Sodium, Na | 187 mg | 1300 mg | 14.4% | 6.8% | 695 ga |
Sulufule, S | 138.4 mg | 1000 mg | 13.8% | 6.5% | 723 ga |
Phosphorus, P. | 242 mg | 800 mg | 30.3% | 14.3% | 331 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.59 mg | 18 mg | 14.4% | 6.8% | 695 ga |
Manganese, Mn | 0.043 mg | 2 mg | 2.2% | 1% | 4651 ga |
Mkuwa, Cu | Makilogalamu 67 | Makilogalamu 1000 | 6.7% | 3.2% | 1493 ga |
Selenium, Ngati | Makilogalamu 22.5 | Makilogalamu 55 | 40.9% | 19.3% | 244 ga |
Nthaka, Zn | 1.66 mg | 12 mg | 13.8% | 6.5% | 723 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.64 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.836 ga | ~ | |||
valine | 0.96 ga | ~ | |||
Mbiri * | 0.325 ga | ~ | |||
Isoleucine | 0.836 ga | ~ | |||
nyalugwe | 1.185 ga | ~ | |||
lysine | 0.913 ga | ~ | |||
methionine | 0.427 ga | ~ | |||
threonine | 0.657 ga | ~ | |||
tryptophan | 0.212 ga | ~ | |||
chithuvj | 0.75 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.763 ga | ~ | |||
Aspartic asidi | 1.311 ga | ~ | |||
glycine | 0.438 ga | ~ | |||
Asidi a Glutamic | 1.773 ga | ~ | |||
Mapuloteni | 0.577 ga | ~ | |||
serine | 1.002 ga | ~ | |||
tyrosin | 0.562 ga | ~ | |||
Cysteine | 0.307 ga | ~ | |||
sterols | |||||
Cholesterol | 426 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 6.153 ga | maulendo 18.7 г | |||
6: 0 nayiloni | 0.158 ga | ~ | |||
8: 0 Wopanga | 0.048 ga | ~ | |||
10: 0 Kapuli | 0.104 ga | ~ | |||
12: 0 Zolemba | 0.134 ga | ~ | |||
14: 0 Zachinsinsi | 0.085 ga | ~ | |||
16: 0 Palmitic | 3.909 ga | ~ | |||
18: 0 Stearin | 1.522 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.889 ga | Mphindi 16.8 г | 35.1% | 16.6% | |
16: 1 Palmitoleic | 0.515 ga | ~ | |||
18:1 Olein (omega-9) | 5.374 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.969 ga | kuchokera 11.2 mpaka 20.6 | 17.6% | 8.3% | |
18: 2 Linoleic | 1.649 ga | ~ | |||
18: 3 Wachisoni | 0.118 ga | ~ | |||
20:4 Arachidonic | 0.202 ga | ~ | |||
Omega-3 mafuta acids | 0.118 ga | kuchokera 0.9 mpaka 3.7 | 13.1% | 6.2% | |
Omega-6 mafuta acids | 1.851 ga | kuchokera 4.7 mpaka 16.8 | 39.4% | 18.6% |
Mphamvu ndi 212 kcal.
- 2 = 94 g (199.3 kCal)
Chakudya chachangu, mazira othyola mavitamini ndi michere yambiri monga: vitamini A - 19,6%, vitamini B2 - 28,9%, choline - 36,1%, vitamini B5 - 18,8%, vitamini B12 - 33,7%, vitamini D - 11%, phosphorus - 30,3%, chitsulo - 14,4%, selenium - 40,9%, zinc - 13,8%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka 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.
- 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 212 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, momwe chakudya chofulumira chimathandizira, mazira othyoka, zopatsa mphamvu, michere, zothandiza za Chakudya chofulumira, mazira ophwanyika