Zosakaniza mbali mbale 3
| Mbatata yokazinga (kuchokera yaiwisi) | 75.0 (galamu) |
| Zamasamba mu msuzi wa mkaka (njira 1) | 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 216.1 | Tsamba 1684 | 12.8% | 5.9% | 779 ga |
| Mapuloteni | 6.1 ga | 76 ga | 8% | 3.7% | 1246 ga |
| mafuta | 9.5 ga | 56 ga | 17% | 7.9% | 589 ga |
| Zakudya | 28.2 ga | 219 ga | 12.9% | 6% | 777 ga |
| zidulo zamagulu | 0.4 ga | ~ | |||
| CHIKWANGWANI chamagulu | 3.4 ga | 20 ga | 17% | 7.9% | 588 ga |
| Water | 180.1 ga | 2273 ga | 7.9% | 3.7% | 1262 ga |
| ash | 2.4 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 1600 | Makilogalamu 900 | 177.8% | 82.3% | 56 ga |
| Retinol | 1.6 mg | ~ | |||
| Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 6.2% | 750 ga |
| Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 5.1% | 900 ga |
| Vitamini B4, choline | 22.3 mg | 500 mg | 4.5% | 2.1% | 2242 ga |
| Vitamini B5, pantothenic | 0.7 mg | 5 mg | 14% | 6.5% | 714 ga |
| Vitamini B6, pyridoxine | 0.5 mg | 2 mg | 25% | 11.6% | 400 ga |
| Vitamini B9, folate | Makilogalamu 16.4 | Makilogalamu 400 | 4.1% | 1.9% | 2439 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 1.5% | 3000 ga |
| Vitamini C, ascorbic | 21 mg | 90 mg | 23.3% | 10.8% | 429 ga |
| Vitamini D, calciferol | Makilogalamu 0.02 | Makilogalamu 10 | 0.2% | 0.1% | 50000 ga |
| Vitamini E, alpha tocopherol, TE | 1 mg | 15 mg | 6.7% | 3.1% | 1500 ga |
| Vitamini H, biotin | Makilogalamu 2.5 | Makilogalamu 50 | 5% | 2.3% | 2000 ga |
| Vitamini PP, NO | 3.3126 mg | 20 mg | 16.6% | 7.7% | 604 ga |
| niacin | 2.3 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 896.1 mg | 2500 mg | 35.8% | 16.6% | 279 ga |
| Calcium, CA | 69.3 mg | 1000 mg | 6.9% | 3.2% | 1443 ga |
| Pakachitsulo, Si | 6.2 mg | 30 mg | 20.7% | 9.6% | 484 ga |
| Mankhwala a magnesium, mg | 50.6 mg | 400 mg | 12.7% | 5.9% | 791 ga |
| Sodium, Na | 31.9 mg | 1300 mg | 2.5% | 1.2% | 4075 ga |
| Sulufule, S | 70.8 mg | 1000 mg | 7.1% | 3.3% | 1412 ga |
| Phosphorus, P. | 142.7 mg | 800 mg | 17.8% | 8.2% | 561 ga |
| Mankhwala, Cl | 131.5 mg | 2300 mg | 5.7% | 2.6% | 1749 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 1348.3 | ~ | |||
| Wopanga, B. | Makilogalamu 268.5 | ~ | |||
| Vanadium, V | Makilogalamu 215.2 | ~ | |||
| Iron, Faith | 2 mg | 18 mg | 11.1% | 5.1% | 900 ga |
| Ayodini, ine | Makilogalamu 10.6 | Makilogalamu 150 | 7.1% | 3.3% | 1415 ga |
| Cobalt, Co. | Makilogalamu 8.3 | Makilogalamu 10 | 83% | 38.4% | 120 ga |
| Lifiyamu, Li | Makilogalamu 96.1 | ~ | |||
| Manganese, Mn | 0.4204 mg | 2 mg | 21% | 9.7% | 476 ga |
| Mkuwa, Cu | Makilogalamu 262.6 | Makilogalamu 1000 | 26.3% | 12.2% | 381 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 23.4 | Makilogalamu 70 | 33.4% | 15.5% | 299 ga |
| Nickel, ndi | Makilogalamu 28.4 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 4.9 | ~ | |||
| Rubidium, Rb | Makilogalamu 616.3 | ~ | |||
| Selenium, Ngati | Makilogalamu 1.6 | Makilogalamu 55 | 2.9% | 1.3% | 3438 ga |
| Olimba, Sr. | Makilogalamu 10.6 | ~ | |||
| Titan, inu | Makilogalamu 13.5 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 57.6 | Makilogalamu 4000 | 1.4% | 0.6% | 6944 ga |
| Chrome, Kr | Makilogalamu 15.1 | Makilogalamu 50 | 30.2% | 14% | 331 ga |
| Nthaka, Zn | 0.9551 mg | 12 mg | 8% | 3.7% | 1256 ga |
| Zirconium, Zr | Makilogalamu 0.8 | ~ | |||
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 22.5 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 5.1 ga | maulendo 100 г |
Mphamvu ndi 216,1 kcal.
Mbale yovuta kwambiri 3 mavitamini ndi mchere wambiri monga: vitamini A - 177,8%, vitamini B1 - 13,3%, vitamini B2 - 11,1%, vitamini B5 - 14%, vitamini B6 - 25%, vitamini C - 23,3 Vitamini PP - 16,6%, potaziyamu - 35,8%, silicon - 20,7%, magnesium - 12,7%, phosphorous - 17,8%, chitsulo - 11,1%, cobalt - 83%; manganese - 21%, mkuwa - 26,3%, molybdenum - 33,4%, chromium - 30,2%
- 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 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 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 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.
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