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 197 | Tsamba 1684 | 11.7% | 5.9% | 855 ga |
| Mapuloteni | 10.33 ga | 76 ga | 13.6% | 6.9% | 736 ga |
| mafuta | 14.92 ga | 56 ga | 26.6% | 13.5% | 375 ga |
| Zakudya | 5.38 ga | 219 ga | 2.5% | 1.3% | 4071 ga |
| CHIKWANGWANI chamagulu | 0.1 ga | 20 ga | 0.5% | 0.3% | 20000 ga |
| Water | 66.86 ga | 2273 ga | 2.9% | 1.5% | 3400 ga |
| ash | 2.41 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 82 | Makilogalamu 900 | 9.1% | 4.6% | 1098 ga |
| Retinol | 0.08 mg | ~ | |||
| beta carotenes | 0.026 mg | 5 mg | 0.5% | 0.3% | 19231 ga |
| Vitamini B1, thiamine | 0.044 mg | 1.5 mg | 2.9% | 1.5% | 3409 ga |
| Vitamini B2, riboflavin | 0.243 mg | 1.8 mg | 13.5% | 6.9% | 741 ga |
| Vitamini B4, choline | 5.1 mg | 500 mg | 1% | 0.5% | 9804 ga |
| Vitamini B5, pantothenic | 0.233 mg | 5 mg | 4.7% | 2.4% | 2146 ga |
| Vitamini B6, pyridoxine | 0.045 mg | 2 mg | 2.3% | 1.2% | 4444 ga |
| Vitamini B9, folate | Makilogalamu 11 | Makilogalamu 400 | 2.8% | 1.4% | 3636 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.35 | Makilogalamu 3 | 11.7% | 5.9% | 857 ga |
| Vitamini C, ascorbic | 0.6 mg | 90 mg | 0.7% | 0.4% | 15000 ga |
| Vitamini D, calciferol | Makilogalamu 1 | Makilogalamu 10 | 10% | 5.1% | 1000 ga |
| Vitamini D3, cholecalciferol | Makilogalamu 1 | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.3% | 16667 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.9 | Makilogalamu 120 | 0.8% | 0.4% | 13333 ga |
| Vitamini PP, NO | 0.204 mg | 20 mg | 1% | 0.5% | 9804 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 142 mg | 2500 mg | 5.7% | 2.9% | 1761 ga |
| Calcium, CA | 311 mg | 1000 mg | 31.1% | 15.8% | 322 ga |
| Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 2.4% | 2105 ga |
| Sodium, Na | 493 mg | 1300 mg | 37.9% | 19.2% | 264 ga |
| Sulufule, S | 103.3 mg | 1000 mg | 10.3% | 5.2% | 968 ga |
| Phosphorus, P. | 229 mg | 800 mg | 28.6% | 14.5% | 349 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.35 mg | 18 mg | 1.9% | 1% | 5143 ga |
| Manganese, Mn | 0.04 mg | 2 mg | 2% | 1% | 5000 ga |
| Mkuwa, Cu | Makilogalamu 19 | Makilogalamu 1000 | 1.9% | 1% | 5263 ga |
| Selenium, Ngati | Makilogalamu 6.6 | Makilogalamu 55 | 12% | 6.1% | 833 ga |
| Nthaka, Zn | 1.26 mg | 12 mg | 10.5% | 5.3% | 952 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.19 ga | maulendo 100 г | |||
| lactose | 0.07 ga | ~ | |||
| Maltose | 0.05 ga | ~ | |||
| sucrose | 0.08 ga | ~ | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.351 ga | ~ | |||
| valine | 0.627 ga | ~ | |||
| Mbiri * | 0.311 ga | ~ | |||
| Isoleucine | 0.578 ga | ~ | |||
| nyalugwe | 0.902 ga | ~ | |||
| lysine | 0.772 ga | ~ | |||
| methionine | 0.243 ga | ~ | |||
| threonine | 0.355 ga | ~ | |||
| tryptophan | 0.123 ga | ~ | |||
| chithuvj | 0.484 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.279 ga | ~ | |||
| Aspartic asidi | 0.628 ga | ~ | |||
| glycine | 0.17 ga | ~ | |||
| Asidi a Glutamic | 2.214 ga | ~ | |||
| Mapuloteni | 1.021 ga | ~ | |||
| serine | 0.539 ga | ~ | |||
| tyrosin | 0.452 ga | ~ | |||
| Cysteine | 0.056 ga | ~ | |||
| sterols | |||||
| Cholesterol | 38 mg | pa 300 mg | |||
| Ma Phytosterols | 11 mg | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 8.034 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.385 ga | ~ | |||
| 6: 0 nayiloni | 0.199 ga | ~ | |||
| 8: 0 Wopanga | 0.106 ga | ~ | |||
| 10: 0 Kapuli | 0.23 ga | ~ | |||
| 12: 0 Zolemba | 0.215 ga | ~ | |||
| 14: 0 Zachinsinsi | 1.231 ga | ~ | |||
| 16: 0 Palmitic | 3.952 ga | ~ | |||
| 18: 0 Stearin | 1.712 ga | ~ | |||
| Monounsaturated mafuta zidulo | 4.735 ga | Mphindi 16.8 г | 28.2% | 14.3% | |
| 16: 1 Palmitoleic | 0.358 ga | ~ | |||
| 18:1 Olein (omega-9) | 4.375 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 1.397 ga | kuchokera 11.2 mpaka 20.6 | 12.5% | 6.3% | |
| 18: 2 Linoleic | 1.213 ga | ~ | |||
| 18: 3 Wachisoni | 0.184 ga | ~ | |||
| Omega-3 mafuta acids | 0.184 ga | kuchokera 0.9 mpaka 3.7 | 20.4% | 10.4% | |
| Omega-6 mafuta acids | 1.213 ga | kuchokera 4.7 mpaka 16.8 | 25.8% | 13.1% |
Mphamvu ndi 197 kcal.
- chikho = 243 g (478.7 kCal)
- 2 tbsp = 30 g (59.1 kCal)
Msuzi wa tchizi mavitamini ndi michere yambiri monga: vitamini B2 - 13,5%, vitamini B12 - 11,7%, calcium - 31,1%, phosphorus - 28,6%, selenium - 12%
- 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 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.
- 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.
- 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: zopatsa mphamvu 197 kcal, kapangidwe kake, zakudya, mavitamini, mchere, momwe msuzi wa Tchizi umagwirira ntchito, zopatsa mphamvu, zopatsa thanzi, zothandiza