Zosakaniza mbali mbale 19
tomato | 20.0 (galamu) |
nandolo wobiriwira zamzitini | 40.0 (galamu) |
karoti | 70.0 (galamu) |
Maapulo ophika | 40.0 (galamu) |
Njira yokonzekera
Mutha kupanga chinsinsi chanu poganizira kutayika kwa mavitamini ndi michere pogwiritsa ntchito chowerengera chazomwe mukugwiritsa ntchito.
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 122.7 | Tsamba 1684 | 7.3% | 5.9% | 1372 ga |
Mapuloteni | 7.1 ga | 76 ga | 9.3% | 7.6% | 1070 ga |
mafuta | 0.9 ga | 56 ga | 1.6% | 1.3% | 6222 ga |
Zakudya | 23 ga | 219 ga | 10.5% | 8.6% | 952 ga |
zidulo zamagulu | 0.5 ga | ~ | |||
CHIKWANGWANI chamagulu | 3.9 ga | 20 ga | 19.5% | 15.9% | 513 ga |
Water | 110.7 ga | 2273 ga | 4.9% | 4% | 2053 ga |
ash | 1.7 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 4600 | Makilogalamu 900 | 511.1% | 416.5% | 20 ga |
Retinol | 4.6 mg | ~ | |||
Vitamini B1, thiamine | 0.3 mg | 1.5 mg | 20% | 16.3% | 500 ga |
Vitamini B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 4.1% | 2000 ga |
Vitamini B4, choline | 53 mg | 500 mg | 10.6% | 8.6% | 943 ga |
Vitamini B5, pantothenic | 0.8 mg | 5 mg | 16% | 13% | 625 ga |
Vitamini B6, pyridoxine | 0.2 mg | 2 mg | 10% | 8.1% | 1000 ga |
Vitamini B9, folate | Makilogalamu 10.7 | Makilogalamu 400 | 2.7% | 2.2% | 3738 ga |
Vitamini C, ascorbic | 7.2 mg | 90 mg | 8% | 6.5% | 1250 ga |
Vitamini E, alpha tocopherol, TE | 3 mg | 15 mg | 20% | 16.3% | 500 ga |
Vitamini H, biotin | Makilogalamu 5.4 | Makilogalamu 50 | 10.8% | 8.8% | 926 ga |
Vitamini PP, NO | 2.3786 mg | 20 mg | 11.9% | 9.7% | 841 ga |
niacin | 1.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 495 mg | 2500 mg | 19.8% | 16.1% | 505 ga |
Calcium, CA | 54.1 mg | 1000 mg | 5.4% | 4.4% | 1848 ga |
Pakachitsulo, Si | 22 mg | 30 mg | 73.3% | 59.7% | 136 ga |
Mankhwala a magnesium, mg | 56.1 mg | 400 mg | 14% | 11.4% | 713 ga |
Sodium, Na | 45.7 mg | 1300 mg | 3.5% | 2.9% | 2845 ga |
Sulufule, S | 57.4 mg | 1000 mg | 5.7% | 4.6% | 1742 ga |
Phosphorus, P. | 126.2 mg | 800 mg | 15.8% | 12.9% | 634 ga |
Mankhwala, Cl | 80 mg | 2300 mg | 3.5% | 2.9% | 2875 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 536.8 | ~ | |||
Wopanga, B. | Makilogalamu 403.7 | ~ | |||
Vanadium, V | Makilogalamu 96.5 | ~ | |||
Iron, Faith | 3.9 mg | 18 mg | 21.7% | 17.7% | 462 ga |
Ayodini, ine | Makilogalamu 5.2 | Makilogalamu 150 | 3.5% | 2.9% | 2885 ga |
Cobalt, Co. | Makilogalamu 5.8 | Makilogalamu 10 | 58% | 47.3% | 172 ga |
Lifiyamu, Li | Makilogalamu 3.3 | ~ | |||
Manganese, Mn | 0.6133 mg | 2 mg | 30.7% | 25% | 326 ga |
Mkuwa, Cu | Makilogalamu 302.9 | Makilogalamu 1000 | 30.3% | 24.7% | 330 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 36.8 | Makilogalamu 70 | 52.6% | 42.9% | 190 ga |
Nickel, ndi | Makilogalamu 77.3 | ~ | |||
Kutsogolera, Sn | Makilogalamu 4.3 | ~ | |||
Rubidium, Rb | Makilogalamu 46.6 | ~ | |||
Selenium, Ngati | Makilogalamu 3.5 | Makilogalamu 55 | 6.4% | 5.2% | 1571 ga |
Olimba, Sr. | Makilogalamu 21.2 | ~ | |||
Titan, inu | Makilogalamu 48 | ~ | |||
Zamadzimadzi, F | Makilogalamu 44.6 | Makilogalamu 4000 | 1.1% | 0.9% | 8969 ga |
Chrome, Kr | Makilogalamu 6.4 | Makilogalamu 50 | 12.8% | 10.4% | 781 ga |
Nthaka, Zn | 1.1537 mg | 12 mg | 9.6% | 7.8% | 1040 ga |
Zirconium, Zr | Makilogalamu 3 | ~ | |||
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 12.7 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 8.2 ga | maulendo 100 г |
Mphamvu ndi 122,7 kcal.
Mbale yovuta kwambiri 19 mavitamini ndi mchere wambiri monga: vitamini A - 511,1%, vitamini B1 - 20%, vitamini B5 - 16%, vitamini E - 20%, vitamini PP - 11,9%, potaziyamu - 19,8%, silicon 73,3%, magnesium - 14%, phosphorous - 15,8%, chitsulo - 21,7%, cobalt - 58%, manganese - 30,7%, mkuwa - 30,3%, molybdenum - 52,6% chromium - 12,8%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 B5 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 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 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Zakudya za caloriki NDIPONSO ZOTHANDIZA ZOKHUDZA ZOKHUDZA ZOKHUDZA Zomaliza mbale 19 PER 100 g
- Tsamba 24
- Tsamba 40
- Tsamba 35
Tags: Momwe mungaphike, zopatsa kalori 122,7 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Complex side dish 19, recipe, calories, michere