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 377 | Tsamba 1684 | 22.4% | 5.9% | 447 ga |
Mapuloteni | 15.49 ga | 76 ga | 20.4% | 5.4% | 491 ga |
mafuta | 3 ga | 56 ga | 5.4% | 1.4% | 1867 ga |
Zakudya | 64.43 ga | 219 ga | 29.4% | 7.8% | 340 ga |
CHIKWANGWANI chamagulu | 7.5 ga | 20 ga | 37.5% | 9.9% | 267 ga |
Water | 3.4 ga | 2273 ga | 0.1% | 66853 ga | |
ash | 6.18 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 4 | Makilogalamu 900 | 0.4% | 0.1% | 22500 ga |
Retinol | 0.004 mg | ~ | |||
beta carotenes | 0.001 mg | 5 mg | 500000 ga | ||
Lutein + Zeaxanthin | Makilogalamu 9 | ~ | |||
Vitamini B1, thiamine | 0.267 mg | 1.5 mg | 17.8% | 4.7% | 562 ga |
Vitamini B2, riboflavin | 1.4 mg | 1.8 mg | 77.8% | 20.6% | 129 ga |
Vitamini B4, choline | 115.3 mg | 500 mg | 23.1% | 6.1% | 434 ga |
Vitamini B5, pantothenic | 3.826 mg | 5 mg | 76.5% | 20.3% | 131 ga |
Vitamini B6, pyridoxine | 0.318 mg | 2 mg | 15.9% | 4.2% | 629 ga |
Vitamini B9, folate | Makilogalamu 14 | Makilogalamu 400 | 3.5% | 0.9% | 2857 ga |
Vitamini B12, cobalamin | Makilogalamu 1.18 | Makilogalamu 3 | 39.3% | 10.4% | 254 ga |
Vitamini E, alpha tocopherol, TE | 0.04 mg | 15 mg | 0.3% | 0.1% | 37500 ga |
Vitamini K, phylloquinone | Makilogalamu 0.7 | Makilogalamu 120 | 0.6% | 0.2% | 17143 ga |
Vitamini PP, NO | 1.084 mg | 20 mg | 5.4% | 1.4% | 1845 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 2702 mg | 2500 mg | 108.1% | 28.7% | 93 ga |
Calcium, CA | 576 mg | 1000 mg | 57.6% | 15.3% | 174 ga |
Mankhwala a magnesium, mg | 208 mg | 400 mg | 52% | 13.8% | 192 ga |
Sodium, Na | 876 mg | 1300 mg | 67.4% | 17.9% | 148 ga |
Sulufule, S | 154.9 mg | 1000 mg | 15.5% | 4.1% | 646 ga |
Phosphorus, P. | 893 mg | 800 mg | 111.6% | 29.6% | 90 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.96 mg | 18 mg | 27.6% | 7.3% | 363 ga |
Manganese, Mn | 0.665 mg | 2 mg | 33.3% | 8.8% | 301 ga |
Mkuwa, Cu | Makilogalamu 730 | Makilogalamu 1000 | 73% | 19.4% | 137 ga |
Selenium, Ngati | Makilogalamu 16.9 | Makilogalamu 55 | 30.7% | 8.1% | 325 ga |
Nthaka, Zn | 3.44 mg | 12 mg | 28.7% | 7.6% | 349 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 37.65 ga | maulendo 100 г | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.777 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.023 ga | ~ | |||
6: 0 nayiloni | 0.003 ga | ~ | |||
8: 0 Wopanga | 0.004 ga | ~ | |||
10: 0 Kapuli | 0.007 ga | ~ | |||
12: 0 Zolemba | 0.005 ga | ~ | |||
14: 0 Zachinsinsi | 0.044 ga | ~ | |||
16: 0 Palmitic | 0.817 ga | ~ | |||
18: 0 Stearin | 0.83 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.979 ga | Mphindi 16.8 г | 5.8% | 1.5% | |
16: 1 Palmitoleic | 0.013 ga | ~ | |||
18:1 Olein (omega-9) | 0.955 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.088 ga | kuchokera 11.2 mpaka 20.6 | 0.8% | 0.2% | |
18: 2 Linoleic | 0.078 ga | ~ | |||
18: 3 Wachisoni | 0.003 ga | ~ | |||
Omega-3 mafuta acids | 0.003 ga | kuchokera 0.9 mpaka 3.7 | 0.3% | 0.1% | |
Omega-6 mafuta acids | 0.078 ga | kuchokera 4.7 mpaka 16.8 | 1.7% | 0.5% | |
Zinthu zina | |||||
Kafeini | 19 mg | ~ | |||
theobromine | 658 mg | ~ |
Mphamvu ndi 377 kcal.
- envelopu Alba (.675 oz) = 19 g (71.6 kCal)
- envelopu Swiss Miss (.53 oz) = 15 g (56.6 kCal)
Kusakaniza koka, palibe shuga wowonjezera, ufa mavitamini ndi mchere wambiri monga: vitamini B1 - 17,8%, vitamini B2 - 77,8%, choline - 23,1%, vitamini B5 - 76,5%, vitamini B6 - 15,9%, vitamini B12 - 39,3%, potaziyamu - 108,1%, calcium - 57,6%, magnesium - 52%, phosphorous - 111,6%, chitsulo - 27,6%, manganese - 33,3%, mkuwa - 73%; selenium - 30,7%, nthaka - 28,7%
- Vitamini V1 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 V2 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 V5 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 V6 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 V12 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.
- 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.
- 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.
- hardware 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.
- 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.
- 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.
Mutha kupeza kalozera wathunthu wazogulitsa zothandiza kwambiri pazowonjezera.
Tags: caloric okhutira 377 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Koco osakaniza, palibe shuga, ufa, zopatsa mphamvu, zakudya, zothandiza katundu Cocoa osakaniza, palibe shuga wowonjezera, ufa
2021-02-17