Ma calories Zakudya zachangu, mazira ophwanyika. Kupangidwa kwa mankhwala ndi phindu la zakudya.

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 zabwinokuchulukaZachikhalidwe **% yazizolowezi mu 100 g% ya zachilendo mu 100 kcal100% yachibadwa
Mtengo wa calorieTsamba 212Tsamba 168412.6%5.9%794 ga
Mapuloteni13.84 ga76 ga18.2%8.6%549 ga
mafuta16.18 ga56 ga28.9%13.6%346 ga
Zakudya2.08 ga219 ga0.9%0.4%10529 ga
Water66.7 ga2273 ga2.9%1.4%3408 ga
ash1.2 ga~
mavitamini
Vitamini A, REMakilogalamu 176Makilogalamu 90019.6%9.2%511 ga
Retinol0.171 mg~
beta carotenes0.062 mg5 mg1.2%0.6%8065 ga
beta CryptoxanthinMakilogalamu 6~
Lutein + ZeaxanthinMakilogalamu 233~
Vitamini B1, thiamine0.08 mg1.5 mg5.3%2.5%1875 ga
Vitamini B2, riboflavin0.52 mg1.8 mg28.9%13.6%346 ga
Vitamini B4, choline180.6 mg500 mg36.1%17%277 ga
Vitamini B5, pantothenic0.94 mg5 mg18.8%8.9%532 ga
Vitamini B6, pyridoxine0.19 mg2 mg9.5%4.5%1053 ga
Vitamini B9, folateMakilogalamu 29Makilogalamu 4007.3%3.4%1379 ga
Vitamini B12, cobalaminMakilogalamu 1.01Makilogalamu 333.7%15.9%297 ga
Vitamini C, ascorbic3.3 mg90 mg3.7%1.7%2727 ga
Vitamini D, calciferolMakilogalamu 1.1Makilogalamu 1011%5.2%909 ga
Vitamini E, alpha tocopherol, TE0.96 mg15 mg6.4%3%1563 ga
Vitamini K, phylloquinoneMakilogalamu 9Makilogalamu 1207.5%3.5%1333 ga
Vitamini PP, NO0.21 mg20 mg1.1%0.5%9524 ga
Ma Macronutrients
Potaziyamu, K147 mg2500 mg5.9%2.8%1701 ga
Calcium, CA57 mg1000 mg5.7%2.7%1754 ga
Mankhwala a magnesium, mg14 mg400 mg3.5%1.7%2857 ga
Sodium, Na187 mg1300 mg14.4%6.8%695 ga
Sulufule, S138.4 mg1000 mg13.8%6.5%723 ga
Phosphorus, P.242 mg800 mg30.3%14.3%331 ga
Tsatani Zinthu
Iron, Faith2.59 mg18 mg14.4%6.8%695 ga
Manganese, Mn0.043 mg2 mg2.2%1%4651 ga
Mkuwa, CuMakilogalamu 67Makilogalamu 10006.7%3.2%1493 ga
Selenium, NgatiMakilogalamu 22.5Makilogalamu 5540.9%19.3%244 ga
Nthaka, Zn1.66 mg12 mg13.8%6.5%723 ga
Zakudya zam'mimba
Mono- ndi disaccharides (shuga)1.64 gamaulendo 100 г
Amino Acids Ofunika
Arginine *0.836 ga~
valine0.96 ga~
Mbiri *0.325 ga~
Isoleucine0.836 ga~
nyalugwe1.185 ga~
lysine0.913 ga~
methionine0.427 ga~
threonine0.657 ga~
tryptophan0.212 ga~
chithuvj0.75 ga~
Amino acid osinthika
alanine0.763 ga~
Aspartic asidi1.311 ga~
glycine0.438 ga~
Asidi a Glutamic1.773 ga~
Mapuloteni0.577 ga~
serine1.002 ga~
tyrosin0.562 ga~
Cysteine0.307 ga~
sterols
Cholesterol426 mgpa 300 mg
Mafuta okhutira
Mafuta okhutira6.153 gamaulendo 18.7 г
6: 0 nayiloni0.158 ga~
8: 0 Wopanga0.048 ga~
10: 0 Kapuli0.104 ga~
12: 0 Zolemba0.134 ga~
14: 0 Zachinsinsi0.085 ga~
16: 0 Palmitic3.909 ga~
18: 0 Stearin1.522 ga~
Monounsaturated mafuta zidulo5.889 gaMphindi 16.8 г35.1%16.6%
16: 1 Palmitoleic0.515 ga~
18:1 Olein (omega-9)5.374 ga~
Mafuta a Polyunsaturated acids1.969 gakuchokera 11.2 mpaka 20.617.6%8.3%
18: 2 Linoleic1.649 ga~
18: 3 Wachisoni0.118 ga~
20:4 Arachidonic0.202 ga~
Omega-3 mafuta acids0.118 gakuchokera 0.9 mpaka 3.713.1%6.2%
Omega-6 mafuta acids1.851 gakuchokera 4.7 mpaka 16.839.4%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

Siyani Mumakonda