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 caloric | Tsamba 355 | Tsamba 1684 | 21.1% | 5.9% | 474 ga |
Mapuloteni | 8.41 ga | 76 ga | 11.1% | 3.1% | 904 ga |
mafuta | 1.72 ga | 56 ga | 3.1% | 0.9% | 3256 ga |
Zakudya | 67.69 ga | 219 ga | 30.9% | 8.7% | 324 ga |
CHIKWANGWANI chamagulu | 7.1 ga | 20 ga | 35.5% | 10% | 282 ga |
Water | 10.17 ga | 2273 ga | 0.4% | 0.1% | 22350 ga |
ash | 4.91 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 11 | Makilogalamu 900 | 1.2% | 0.3% | 8182 ga |
Vitamini B1, thiamine | 0.678 mg | 1.5 mg | 45.2% | 12.7% | 221 ga |
Vitamini B2, riboflavin | 0.387 mg | 1.8 mg | 21.5% | 6.1% | 465 ga |
Vitamini B5, pantothenic | 0.312 mg | 5 mg | 6.2% | 1.7% | 1603 ga |
Vitamini B6, pyridoxine | 0.39 mg | 2 mg | 19.5% | 5.5% | 513 ga |
Vitamini B9, folate | Makilogalamu 374 | Makilogalamu 400 | 93.5% | 26.3% | 107 ga |
Vitamini PP, NO | 4.566 mg | 20 mg | 22.8% | 6.4% | 438 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 170 mg | 2500 mg | 6.8% | 1.9% | 1471 ga |
Calcium, CA | 350 mg | 1000 mg | 35% | 9.9% | 286 ga |
Mankhwala a magnesium, mg | 49 mg | 400 mg | 12.3% | 3.5% | 816 ga |
Sodium, Na | 1348 mg | 1300 mg | 103.7% | 29.2% | 96 ga |
Sulufule, S | 84.1 mg | 1000 mg | 8.4% | 2.4% | 1189 ga |
Phosphorus, P. | 623 mg | 800 mg | 77.9% | 21.9% | 128 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.73 mg | 18 mg | 26.3% | 7.4% | 381 ga |
Manganese, Mn | 0.105 mg | 2 mg | 5.3% | 1.5% | 1905 ga |
Mkuwa, Cu | Makilogalamu 130 | Makilogalamu 1000 | 13% | 3.7% | 769 ga |
Nthaka, Zn | 1 mg | 12 mg | 8.3% | 2.3% | 1200 ga |
Mafuta okhutira | |||||
Mafuta okhutira | 0.234 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.001 ga | ~ | |||
16: 0 Palmitic | 0.194 ga | ~ | |||
18: 0 Stearin | 0.026 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.429 ga | Mphindi 16.8 г | 2.6% | 0.7% | |
16: 1 Palmitoleic | 0.005 ga | ~ | |||
18:1 Olein (omega-9) | 0.424 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.739 ga | kuchokera 11.2 mpaka 20.6 | 6.6% | 1.9% | |
18: 2 Linoleic | 0.719 ga | ~ | |||
18: 3 Wachisoni | 0.02 ga | ~ | |||
Omega-3 mafuta acids | 0.02 ga | kuchokera 0.9 mpaka 3.7 | 2.2% | 0.6% | |
Omega-6 mafuta acids | 0.719 ga | kuchokera 4.7 mpaka 16.8 | 15.3% | 4.3% |
Mphamvu ndi 355 kcal.
- chikho = 138 g (489.9 kCal)
Wokulira wachikasu ufa wachimanga, wodziwuka, wopanda tizilombo, wolimba mavitamini ndi mchere monga: vitamini B1 - 45,2%, vitamini B2 - 21,5%, vitamini B6 - 19,5%, vitamini B9 - 93,5%, vitamini PP - 22,8%, calcium - 35%, magnesium - 12,3%, phosphorous - 77,9%, chitsulo - 26,3%, mkuwa - 13%
- 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 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 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.
- 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.
- 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.
Tags: kalori okhutira 355 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi zothandiza Coarse chikasu chimanga ufa, kudziletsa kukwera, mwana wosabadwayo, analemeretsa, zopatsa mphamvu, zakudya, zothandiza katundu Coarse chikasu chimanga ufa, kudziletsa kukwera, embryonic, kulemeretsa