Zosakaniza mbali mbale 2
Mbatata yokazinga (kuchokera yophika) | 75.0 (galamu) |
Nyemba zophika | 75.0 (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 384.9 | Tsamba 1684 | 22.9% | 5.9% | 438 ga |
Mapuloteni | 20.1 ga | 76 ga | 26.4% | 6.9% | 378 ga |
mafuta | 13 ga | 56 ga | 23.2% | 6% | 431 ga |
Zakudya | 50 ga | 219 ga | 22.8% | 5.9% | 438 ga |
zidulo zamagulu | 0.2 ga | ~ | |||
CHIKWANGWANI chamagulu | 5.2 ga | 20 ga | 26% | 6.8% | 385 ga |
Water | 126 ga | 2273 ga | 5.5% | 1.4% | 1804 ga |
ash | 4.6 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 40 | Makilogalamu 900 | 4.4% | 1.1% | 2250 ga |
Retinol | 0.04 mg | ~ | |||
Vitamini B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 6.9% | 375 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 2.9% | 900 ga |
Vitamini B4, choline | 0.1 mg | 500 mg | 500000 ga | ||
Vitamini B5, pantothenic | 1.1 mg | 5 mg | 22% | 5.7% | 455 ga |
Vitamini B6, pyridoxine | 0.9 mg | 2 mg | 45% | 11.7% | 222 ga |
Vitamini B9, folate | Makilogalamu 65.4 | Makilogalamu 400 | 16.4% | 4.3% | 612 ga |
Vitamini C, ascorbic | 14.5 mg | 90 mg | 16.1% | 4.2% | 621 ga |
Vitamini E, alpha tocopherol, TE | 3.3 mg | 15 mg | 22% | 5.7% | 455 ga |
Vitamini H, biotin | Makilogalamu 0.1 | Makilogalamu 50 | 0.2% | 0.1% | 50000 ga |
Vitamini PP, NO | 6.4366 mg | 20 mg | 32.2% | 8.4% | 311 ga |
niacin | 3.1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 1380 mg | 2500 mg | 55.2% | 14.3% | 181 ga |
Calcium, CA | 123.3 mg | 1000 mg | 12.3% | 3.2% | 811 ga |
Pakachitsulo, Si | 64.8 mg | 30 mg | 216% | 56.1% | 46 ga |
Mankhwala a magnesium, mg | 102.6 mg | 400 mg | 25.7% | 6.7% | 390 ga |
Sodium, Na | 36.2 mg | 1300 mg | 2.8% | 0.7% | 3591 ga |
Sulufule, S | 149.5 mg | 1000 mg | 15% | 3.9% | 669 ga |
Phosphorus, P. | 470.5 mg | 800 mg | 58.8% | 15.3% | 170 ga |
Mankhwala, Cl | 108.8 mg | 2300 mg | 4.7% | 1.2% | 2114 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 1458.4 | ~ | |||
Wopanga, B. | Makilogalamu 479.9 | ~ | |||
Vanadium, V | Makilogalamu 308.4 | ~ | |||
Iron, Faith | 10.1 mg | 18 mg | 56.1% | 14.6% | 178 ga |
Ayodini, ine | Makilogalamu 14.4 | Makilogalamu 150 | 9.6% | 2.5% | 1042 ga |
Cobalt, Co. | Makilogalamu 19 | Makilogalamu 10 | 190% | 49.4% | 53 ga |
Lifiyamu, Li | Makilogalamu 90.2 | ~ | |||
Manganese, Mn | 1.1429 mg | 2 mg | 57.1% | 14.8% | 175 ga |
Mkuwa, Cu | Makilogalamu 502.1 | Makilogalamu 1000 | 50.2% | 13% | 199 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 37.1 | Makilogalamu 70 | 53% | 13.8% | 189 ga |
Nickel, ndi | Makilogalamu 127.8 | ~ | |||
Rubidium, Rb | Makilogalamu 585.9 | ~ | |||
Selenium, Ngati | Makilogalamu 17.5 | Makilogalamu 55 | 31.8% | 8.3% | 314 ga |
Titan, inu | Makilogalamu 105.6 | ~ | |||
Zamadzimadzi, F | Makilogalamu 66.1 | Makilogalamu 4000 | 1.7% | 0.4% | 6051 ga |
Chrome, Kr | Makilogalamu 18.8 | Makilogalamu 50 | 37.6% | 9.8% | 266 ga |
Nthaka, Zn | 2.6826 mg | 12 mg | 22.4% | 5.8% | 447 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 42.1 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 4.1 ga | maulendo 100 г |
Mphamvu ndi 384,9 kcal.
Mbale yovuta kwambiri 2 mavitamini ndi michere yambiri monga: vitamini B1 - 26,7%, vitamini B2 - 11,1%, vitamini B5 - 22%, vitamini B6 - 45%, vitamini B9 - 16,4%, vitamini C - 16,1 %, vitamini E - 22%, vitamini PP - 32,2%, potaziyamu - 55,2%, calcium - 12,3%, silicon - 216%, magnesium - 25,7%, phosphorus - 58,8%, chitsulo - 56,1%, cobalt - 190%, manganese - 57,1%, mkuwa - 50,2%, molybdenum - 53%, selenium - 31,8%, chromium - 37,6%, zinc - 22,4%
- 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 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 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- 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.
- 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.
- 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.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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.
Tags: Momwe mungaphike, zopatsa kalori 384,9 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Complex side dish 2, recipe, calories, michere