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 379 | Tsamba 1684 | 22.5% | 5.9% | 444 ga |
Mapuloteni | 9.64 ga | 76 ga | 12.7% | 3.4% | 788 ga |
mafuta | 0.6 ga | 56 ga | 1.1% | 0.3% | 9333 ga |
Zakudya | 76.26 ga | 219 ga | 34.8% | 9.2% | 287 ga |
CHIKWANGWANI chamagulu | 7.5 ga | 20 ga | 37.5% | 9.9% | 267 ga |
Water | 2 ga | 2273 ga | 0.1% | 113650 ga | |
ash | 4 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 90000 ga | |
beta carotenes | 0.007 mg | 5 mg | 0.1% | 71429 ga | |
Lutein + Zeaxanthin | Makilogalamu 39 | ~ | |||
Vitamini B1, thiamine | 1.08 mg | 1.5 mg | 72% | 19% | 139 ga |
Vitamini B2, riboflavin | 0.115 mg | 1.8 mg | 6.4% | 1.7% | 1565 ga |
Vitamini B4, choline | 54.1 mg | 500 mg | 10.8% | 2.8% | 924 ga |
Vitamini B6, pyridoxine | 0.8 mg | 2 mg | 40% | 10.6% | 250 ga |
Vitamini B9, folate | Makilogalamu 45 | Makilogalamu 400 | 11.3% | 3% | 889 ga |
Vitamini C, ascorbic | 9.3 mg | 90 mg | 10.3% | 2.7% | 968 ga |
Vitamini E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3% | 0.1% | 37500 ga |
Vitamini K, phylloquinone | Makilogalamu 9.1 | Makilogalamu 120 | 7.6% | 2% | 1319 ga |
Vitamini PP, NO | 6.446 mg | 20 mg | 32.2% | 8.5% | 310 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1628 mg | 2500 mg | 65.1% | 17.2% | 154 ga |
Calcium, CA | 35 mg | 1000 mg | 3.5% | 0.9% | 2857 ga |
Mankhwala a magnesium, mg | 70 mg | 400 mg | 17.5% | 4.6% | 571 ga |
Sodium, Na | 643 mg | 1300 mg | 49.5% | 13.1% | 202 ga |
Sulufule, S | 96.4 mg | 1000 mg | 9.6% | 2.5% | 1037 ga |
Phosphorus, P. | 167 mg | 800 mg | 20.9% | 5.5% | 479 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.57 mg | 18 mg | 19.8% | 5.2% | 504 ga |
Mkuwa, Cu | Makilogalamu 174 | Makilogalamu 1000 | 17.4% | 4.6% | 575 ga |
Selenium, Ngati | Makilogalamu 8.1 | Makilogalamu 55 | 14.7% | 3.9% | 679 ga |
Nthaka, Zn | 0.74 mg | 12 mg | 6.2% | 1.6% | 1622 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 3.69 ga | maulendo 100 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.15 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.015 ga | ~ | |||
16: 0 Palmitic | 0.11 ga | ~ | |||
18: 0 Stearin | 0.015 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.015 ga | Mphindi 16.8 г | 0.1% | ||
18:1 Olein (omega-9) | 0.015 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.255 ga | kuchokera 11.2 mpaka 20.6 | 2.3% | 0.6% | |
18: 2 Linoleic | 0.2 ga | ~ | |||
18: 3 Wachisoni | 0.06 ga | ~ | |||
Omega-3 mafuta acids | 0.06 ga | kuchokera 0.9 mpaka 3.7 | 6.7% | 1.8% | |
Omega-6 mafuta acids | 0.2 ga | kuchokera 4.7 mpaka 16.8 | 4.3% | 1.1% |
Mphamvu ndi 379 kcal.
- oz = 28.35 g (107.4 kcal)
- thumba (8 oz) = 227 g (860.3 kCal)
Mbatata chips, wopanda mafuta, mchere mavitamini ndi mchere monga: vitamini B1 - 72%, vitamini B6 - 40%, vitamini B9 - 11,3%, vitamini PP - 32,2%, potaziyamu - 65,1%, magnesium - 17,5%, phosphorous - 20,9%, chitsulo - 19,8%, mkuwa - 17,4%, selenium - 14,7%
- 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 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.
- 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.
- 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.
Tags: calorie okhutira 379 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, ndi zothandiza Mbatata tchipisi, wopanda mafuta, mchere, zopatsa mphamvu, zakudya, zothandiza katundu Mbatata tchipisi, wopanda mafuta, ndi mchere