Zosakaniza mbali mbale 5
| Kaloti stewed ndi prunes kapena maapulo | 75.0 (galamu) |
| Mbatata yophika | 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 174.9 | Tsamba 1684 | 10.4% | 5.9% | 963 ga |
| Mapuloteni | 3.2 ga | 76 ga | 4.2% | 2.4% | 2375 ga |
| mafuta | 7.2 ga | 56 ga | 12.9% | 7.4% | 778 ga |
| Zakudya | 26 ga | 219 ga | 11.9% | 6.8% | 842 ga |
| zidulo zamagulu | 0.9 ga | ~ | |||
| CHIKWANGWANI chamagulu | 4.8 ga | 20 ga | 24% | 13.7% | 417 ga |
| Water | 149.8 ga | 2273 ga | 6.6% | 3.8% | 1517 ga |
| ash | 2.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 6700 | Makilogalamu 900 | 744.4% | 425.6% | 13 ga |
| Retinol | 6.7 mg | ~ | |||
| Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 3.8% | 1500 ga |
| Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 3.2% | 1800 ga |
| Vitamini B4, choline | 0.2 mg | 500 mg | 250000 ga | ||
| Vitamini B5, pantothenic | 0.4 mg | 5 mg | 8% | 4.6% | 1250 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 8.6% | 667 ga |
| Vitamini B9, folate | Makilogalamu 12.3 | Makilogalamu 400 | 3.1% | 1.8% | 3252 ga |
| Vitamini C, ascorbic | 12.8 mg | 90 mg | 14.2% | 8.1% | 703 ga |
| Vitamini E, alpha tocopherol, TE | 2.5 mg | 15 mg | 16.7% | 9.5% | 600 ga |
| Vitamini H, biotin | Makilogalamu 0.1 | Makilogalamu 50 | 0.2% | 0.1% | 50000 ga |
| Vitamini PP, NO | 2.3312 mg | 20 mg | 11.7% | 6.7% | 858 ga |
| niacin | 1.8 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 725.9 mg | 2500 mg | 29% | 16.6% | 344 ga |
| Calcium, CA | 43.8 mg | 1000 mg | 4.4% | 2.5% | 2283 ga |
| Mankhwala a magnesium, mg | 63.9 mg | 400 mg | 16% | 9.1% | 626 ga |
| Sodium, Na | 34 mg | 1300 mg | 2.6% | 1.5% | 3824 ga |
| Sulufule, S | 27.1 mg | 1000 mg | 2.7% | 1.5% | 3690 ga |
| Phosphorus, P. | 103.6 mg | 800 mg | 13% | 7.4% | 772 ga |
| Mankhwala, Cl | 90.6 mg | 2300 mg | 3.9% | 2.2% | 2539 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 856.4 | ~ | |||
| Wopanga, B. | Makilogalamu 239.6 | ~ | |||
| Vanadium, V | Makilogalamu 182.7 | ~ | |||
| Iron, Faith | 1.8 mg | 18 mg | 10% | 5.7% | 1000 ga |
| Ayodini, ine | Makilogalamu 7.5 | Makilogalamu 150 | 5% | 2.9% | 2000 ga |
| Cobalt, Co. | Makilogalamu 5.1 | Makilogalamu 10 | 51% | 29.2% | 196 ga |
| Lifiyamu, Li | Makilogalamu 58.4 | ~ | |||
| Manganese, Mn | 0.2779 mg | 2 mg | 13.9% | 7.9% | 720 ga |
| Mkuwa, Cu | Makilogalamu 161.3 | Makilogalamu 1000 | 16.1% | 9.2% | 620 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 21.5 | Makilogalamu 70 | 30.7% | 17.6% | 326 ga |
| Nickel, ndi | Makilogalamu 8.3 | ~ | |||
| Rubidium, Rb | Makilogalamu 348.2 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 64.7 | Makilogalamu 4000 | 1.6% | 0.9% | 6182 ga |
| Chrome, Kr | Makilogalamu 9.4 | Makilogalamu 50 | 18.8% | 10.7% | 532 ga |
| Nthaka, Zn | 0.5697 mg | 12 mg | 4.7% | 2.7% | 2106 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 9 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 15 ga | maulendo 100 г |
Mphamvu ndi 174,9 kcal.
Mbale yovuta kwambiri 5 mavitamini olemera ndi mchere monga: vitamini A - 744,4%, vitamini B6 - 15%, vitamini C - 14,2%, vitamini E - 16,7%, vitamini PP - 11,7%, potaziyamu - 29%. magnesium - 16%, phosphorous - 13%, cobalt - 51%, manganese - 13,9%, mkuwa - 16,1%, molybdenum - 30,7%, chromium - 18,8%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- 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.
- 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.
Tags: Momwe mungaphike, zopatsa kalori 174,9 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Complex side dish 5, recipe, calories, michere