Zosakaniza mbali mbale 6
| Zamasamba mu msuzi wa mkaka (njira 1) | 75.0 (galamu) |
| Mbatata yokazinga (kuchokera 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 212.9 | Tsamba 1684 | 12.6% | 5.9% | 791 ga |
| Mapuloteni | 6.3 ga | 76 ga | 8.3% | 3.9% | 1206 ga |
| mafuta | 9.5 ga | 56 ga | 17% | 8% | 589 ga |
| Zakudya | 27.4 ga | 219 ga | 12.5% | 5.9% | 799 ga |
| zidulo zamagulu | 0.4 ga | ~ | |||
| CHIKWANGWANI chamagulu | 3.3 ga | 20 ga | 16.5% | 7.8% | 606 ga |
| Water | 176 ga | 2273 ga | 7.7% | 3.6% | 1291 ga |
| ash | 2.3 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 1800 | Makilogalamu 900 | 200% | 93.9% | 50 ga |
| Retinol | 1.8 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% | 5.2% | 900 ga |
| Vitamini B4, choline | 25.4 mg | 500 mg | 5.1% | 2.4% | 1969 ga |
| Vitamini B5, pantothenic | 0.7 mg | 5 mg | 14% | 6.6% | 714 ga |
| Vitamini B6, pyridoxine | 0.4 mg | 2 mg | 20% | 9.4% | 500 ga |
| Vitamini B9, folate | Makilogalamu 16.1 | Makilogalamu 400 | 4% | 1.9% | 2484 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 1.6% | 3000 ga |
| Vitamini C, ascorbic | 20.2 mg | 90 mg | 22.4% | 10.5% | 446 ga |
| Vitamini D, calciferol | Makilogalamu 0.02 | Makilogalamu 10 | 0.2% | 0.1% | 50000 ga |
| Vitamini E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 3.4% | 1364 ga |
| Vitamini H, biotin | Makilogalamu 2.8 | Makilogalamu 50 | 5.6% | 2.6% | 1786 ga |
| Vitamini PP, NO | 3.1458 mg | 20 mg | 15.7% | 7.4% | 636 ga |
| niacin | 2.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 851.6 mg | 2500 mg | 34.1% | 16% | 294 ga |
| Calcium, CA | 76 mg | 1000 mg | 7.6% | 3.6% | 1316 ga |
| Pakachitsulo, Si | 7.1 mg | 30 mg | 23.7% | 11.1% | 423 ga |
| Mankhwala a magnesium, mg | 50.9 mg | 400 mg | 12.7% | 6% | 786 ga |
| Sodium, Na | 35 mg | 1300 mg | 2.7% | 1.3% | 3714 ga |
| Sulufule, S | 71.1 mg | 1000 mg | 7.1% | 3.3% | 1406 ga |
| Phosphorus, P. | 144.3 mg | 800 mg | 18% | 8.5% | 554 ga |
| Mankhwala, Cl | 132.5 mg | 2300 mg | 5.8% | 2.7% | 1736 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 1277.1 | ~ | |||
| Wopanga, B. | Makilogalamu 271.5 | ~ | |||
| Vanadium, V | Makilogalamu 200.2 | ~ | |||
| Iron, Faith | 2.1 mg | 18 mg | 11.7% | 5.5% | 857 ga |
| Ayodini, ine | Makilogalamu 10.6 | Makilogalamu 150 | 7.1% | 3.3% | 1415 ga |
| Cobalt, Co. | Makilogalamu 8 | Makilogalamu 10 | 80% | 37.6% | 125 ga |
| Lifiyamu, Li | Makilogalamu 86.2 | ~ | |||
| Manganese, Mn | 0.4283 mg | 2 mg | 21.4% | 10.1% | 467 ga |
| Mkuwa, Cu | Makilogalamu 257.2 | Makilogalamu 1000 | 25.7% | 12.1% | 389 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 24.3 | Makilogalamu 70 | 34.7% | 16.3% | 288 ga |
| Nickel, ndi | Makilogalamu 31 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 5.6 | ~ | |||
| Rubidium, Rb | Makilogalamu 550.9 | ~ | |||
| Selenium, Ngati | Makilogalamu 1.8 | Makilogalamu 55 | 3.3% | 1.6% | 3056 ga |
| Olimba, Sr. | Makilogalamu 12.1 | ~ | |||
| Titan, inu | Makilogalamu 15.5 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 56.6 | Makilogalamu 4000 | 1.4% | 0.7% | 7067 ga |
| Chrome, Kr | Makilogalamu 14.2 | Makilogalamu 50 | 28.4% | 13.3% | 352 ga |
| Nthaka, Zn | 0.981 mg | 12 mg | 8.2% | 3.9% | 1223 ga |
| Zirconium, Zr | Makilogalamu 0.9 | ~ | |||
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 21.2 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 5.5 ga | maulendo 100 г |
Mphamvu ndi 212,9 kcal.
Mbale yovuta kwambiri 6 mavitamini ndi mchere wambiri monga: vitamini A - 200%, vitamini B1 - 13,3%, vitamini B2 - 11,1%, vitamini B5 - 14%, vitamini B6 - 20%, vitamini C - 22,4 Vitamini PP - 15,7%, potaziyamu - 34,1%, silicon - 23,7%, magnesium - 12,7%, phosphorous - 18%, chitsulo - 11,7%, cobalt - 80%; manganese - 21,4%, mkuwa - 25,7%, molybdenum - 34,7%, chromium - 28,4%
- 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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