Zosakaniza mbali mbale 7
| Dzungu, zukini, biringanya yokazinga | 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 140.3 | Tsamba 1684 | 8.3% | 5.9% | 1200 ga |
| Mapuloteni | 5.1 ga | 76 ga | 6.7% | 4.8% | 1490 ga |
| mafuta | 6.4 ga | 56 ga | 11.4% | 8.1% | 875 ga |
| Zakudya | 16.5 ga | 219 ga | 7.5% | 5.3% | 1327 ga |
| zidulo zamagulu | 0.2 ga | ~ | |||
| CHIKWANGWANI chamagulu | 3.9 ga | 20 ga | 19.5% | 13.9% | 513 ga |
| Water | 185.3 ga | 2273 ga | 8.2% | 5.8% | 1227 ga |
| ash | 1.7 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 2800 | Makilogalamu 900 | 311.1% | 221.7% | 32 ga |
| Retinol | 2.8 mg | ~ | |||
| Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 9.5% | 750 ga |
| Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 7.9% | 900 ga |
| Vitamini B4, choline | 23.9 mg | 500 mg | 4.8% | 3.4% | 2092 ga |
| Vitamini B5, pantothenic | 0.8 mg | 5 mg | 16% | 11.4% | 625 ga |
| Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 10.7% | 667 ga |
| Vitamini B9, folate | Makilogalamu 21.1 | Makilogalamu 400 | 5.3% | 3.8% | 1896 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.1 | Makilogalamu 3 | 3.3% | 2.4% | 3000 ga |
| Vitamini C, ascorbic | 12.3 mg | 90 mg | 13.7% | 9.8% | 732 ga |
| Vitamini D, calciferol | Makilogalamu 0.02 | Makilogalamu 10 | 0.2% | 0.1% | 50000 ga |
| Vitamini E, alpha tocopherol, TE | 2.6 mg | 15 mg | 17.3% | 12.3% | 577 ga |
| Vitamini H, biotin | Makilogalamu 2.4 | Makilogalamu 50 | 4.8% | 3.4% | 2083 ga |
| Vitamini PP, NO | 2.0466 mg | 20 mg | 10.2% | 7.3% | 977 ga |
| niacin | 1.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 525.7 mg | 2500 mg | 21% | 15% | 476 ga |
| Calcium, CA | 85.7 mg | 1000 mg | 8.6% | 6.1% | 1167 ga |
| Pakachitsulo, Si | 6.3 mg | 30 mg | 21% | 15% | 476 ga |
| Mankhwala a magnesium, mg | 42 mg | 400 mg | 10.5% | 7.5% | 952 ga |
| Sodium, Na | 30.9 mg | 1300 mg | 2.4% | 1.7% | 4207 ga |
| Sulufule, S | 58.3 mg | 1000 mg | 5.8% | 4.1% | 1715 ga |
| Phosphorus, P. | 107.7 mg | 800 mg | 13.5% | 9.6% | 743 ga |
| Mankhwala, Cl | 91.5 mg | 2300 mg | 4% | 2.9% | 2514 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 490 | ~ | |||
| Wopanga, B. | Makilogalamu 150.3 | ~ | |||
| Vanadium, V | Makilogalamu 63.5 | ~ | |||
| Iron, Faith | 1.6 mg | 18 mg | 8.9% | 6.3% | 1125 ga |
| Ayodini, ine | Makilogalamu 6.5 | Makilogalamu 150 | 4.3% | 3.1% | 2308 ga |
| Cobalt, Co. | Makilogalamu 4.2 | Makilogalamu 10 | 42% | 29.9% | 238 ga |
| Lifiyamu, Li | Makilogalamu 16.2 | ~ | |||
| Manganese, Mn | 0.3034 mg | 2 mg | 15.2% | 10.8% | 659 ga |
| Mkuwa, Cu | Makilogalamu 305.1 | Makilogalamu 1000 | 30.5% | 21.7% | 328 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 15.5 | Makilogalamu 70 | 22.1% | 15.8% | 452 ga |
| Nickel, ndi | Makilogalamu 23.3 | ~ | |||
| Kutsogolera, Sn | Makilogalamu 5 | ~ | |||
| Rubidium, Rb | Makilogalamu 97.6 | ~ | |||
| Selenium, Ngati | Makilogalamu 1.8 | Makilogalamu 55 | 3.3% | 2.4% | 3056 ga |
| Olimba, Sr. | Makilogalamu 10.6 | ~ | |||
| Titan, inu | Makilogalamu 13.9 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 115.3 | Makilogalamu 4000 | 2.9% | 2.1% | 3469 ga |
| Chrome, Kr | Makilogalamu 4.8 | Makilogalamu 50 | 9.6% | 6.8% | 1042 ga |
| Nthaka, Zn | 0.8501 mg | 12 mg | 7.1% | 5.1% | 1412 ga |
| Zirconium, Zr | Makilogalamu 0.8 | ~ | |||
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 9.6 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 6.2 ga | maulendo 100 г |
Mphamvu ndi 140,3 kcal.
Mbale yovuta kwambiri 7 mavitamini ndi mchere wambiri monga: vitamini A - 311,1%, vitamini B1 - 13,3%, vitamini B2 - 11,1%, vitamini B5 - 16%, vitamini B6 - 15%, vitamini C - 13,7 Vitamini E - 17,3%, potaziyamu - 21%, silicon - 21%, phosphorous - 13,5%, cobalt - 42%, manganese - 15,2%, mkuwa - 30,5%, molybdenum - 22,1; XNUMX, XNUMX%
- 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 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.
- 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.
- 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.
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