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 29 | Tsamba 1684 | 1.7% | 5.9% | 5807 ga |
Mapuloteni | 3.63 ga | 76 ga | 4.8% | 16.6% | 2094 ga |
mafuta | 0.57 ga | 56 ga | 1% | 3.4% | 9825 ga |
Zakudya | 1.31 ga | 219 ga | 0.6% | 2.1% | 16718 ga |
CHIKWANGWANI chamagulu | 2.9 ga | 20 ga | 14.5% | 50% | 690 ga |
Water | 90.17 ga | 2273 ga | 4% | 13.8% | 2521 ga |
ash | 1.43 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 586 | Makilogalamu 900 | 65.1% | 224.5% | 154 ga |
beta carotenes | 7.035 mg | 5 mg | 140.7% | 485.2% | 71 ga |
Lutein + Zeaxanthin | Makilogalamu 12651 | ~ | |||
Vitamini B1, thiamine | 0.094 mg | 1.5 mg | 6.3% | 21.7% | 1596 ga |
Vitamini B2, riboflavin | 0.224 mg | 1.8 mg | 12.4% | 42.8% | 804 ga |
Vitamini B4, choline | 22.1 mg | 500 mg | 4.4% | 15.2% | 2262 ga |
Vitamini B5, pantothenic | 0.094 mg | 5 mg | 1.9% | 6.6% | 5319 ga |
Vitamini B6, pyridoxine | 0.172 mg | 2 mg | 8.6% | 29.7% | 1163 ga |
Vitamini B9, folate | Makilogalamu 145 | Makilogalamu 400 | 36.3% | 125.2% | 276 ga |
Vitamini C, ascorbic | 5.5 mg | 90 mg | 6.1% | 21% | 1636 ga |
Vitamini E, alpha tocopherol, TE | 2.9 mg | 15 mg | 19.3% | 66.6% | 517 ga |
beta tocopherol | 0.01 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.14 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 372 | Makilogalamu 120 | 310% | 1069% | 32 ga |
Vitamini PP, NO | 0.507 mg | 20 mg | 2.5% | 8.6% | 3945 ga |
betaine | 117.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 346 mg | 2500 mg | 13.8% | 47.6% | 723 ga |
Calcium, CA | 129 mg | 1000 mg | 12.9% | 44.5% | 775 ga |
Mankhwala a magnesium, mg | 75 mg | 400 mg | 18.8% | 64.8% | 533 ga |
Sodium, Na | 74 mg | 1300 mg | 5.7% | 19.7% | 1757 ga |
Sulufule, S | 36.3 mg | 1000 mg | 3.6% | 12.4% | 2755 ga |
Phosphorus, P. | 49 mg | 800 mg | 6.1% | 21% | 1633 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.89 mg | 18 mg | 10.5% | 36.2% | 952 ga |
Manganese, Mn | 0.704 mg | 2 mg | 35.2% | 121.4% | 284 ga |
Mkuwa, Cu | Makilogalamu 144 | Makilogalamu 1000 | 14.4% | 49.7% | 694 ga |
Selenium, Ngati | Makilogalamu 6 | Makilogalamu 55 | 10.9% | 37.6% | 917 ga |
Nthaka, Zn | 0.56 mg | 12 mg | 4.7% | 16.2% | 2143 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.65 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.24 ga | ~ | |||
sucrose | 0.24 ga | ~ | |||
fructose | 0.18 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.481 ga | ~ | |||
valine | 0.178 ga | ~ | |||
Mbiri * | 0.049 ga | ~ | |||
Isoleucine | 0.126 ga | ~ | |||
nyalugwe | 0.202 ga | ~ | |||
lysine | 0.251 ga | ~ | |||
methionine | 0.052 ga | ~ | |||
threonine | 0.217 ga | ~ | |||
tryptophan | 0.1 ga | ~ | |||
chithuvj | 0.207 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.218 ga | ~ | |||
Aspartic asidi | 0.429 ga | ~ | |||
glycine | 0.221 ga | ~ | |||
Asidi a Glutamic | 0.508 ga | ~ | |||
Mapuloteni | 0.198 ga | ~ | |||
serine | 0.17 ga | ~ | |||
tyrosin | 0.215 ga | ~ | |||
Cysteine | 0.029 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.041 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.041 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.082 ga | kuchokera 11.2 mpaka 20.6 | 0.7% | 2.4% | |
18: 3 Wachisoni | 0.082 ga | ~ | |||
Omega-3 mafuta acids | 0.082 ga | kuchokera 0.9 mpaka 3.7 | 9.1% | 31.4% |
Mphamvu ndi 29 kcal.
- chikho = 156 g (45.2 kCal)
- phukusi (10 oz) = 284 g (82.4 kCal)
Sipinachi, masamba odulidwa, ozizira, osaphika mavitamini ndi mchere wambiri monga: vitamini A - 65,1%, beta-carotene - 140,7%, vitamini B2 - 12,4%, vitamini B9 - 36,3%, vitamini E - 19,3%, vitamini K - 310%, potaziyamu - 13,8%, calcium - 12,9%, magnesium - 18,8%, manganese - 35,2%, mkuwa - 14,4%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- B-carotene ndi provitamin A ndipo ali ndi zida za antioxidant. 6 mcg wa beta-carotene ndi wofanana ndi 1 mcg wa vitamini A.
- 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 E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'magazi.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
Tags: calorie okhutira 29 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, ubwino Sipinachi, akanadulidwa masamba, mazira, osaphika, zopatsa mphamvu, zakudya, zothandiza katundu Sipinachi, akanadulidwa masamba, mazira, osaphika