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 caloric | Tsamba 362 | Tsamba 1684 | 21.5% | 5.9% | 465 ga |
Mapuloteni | 8.12 ga | 76 ga | 10.7% | 3% | 936 ga |
mafuta | 3.59 ga | 56 ga | 6.4% | 1.8% | 1560 ga |
Zakudya | 69.59 ga | 219 ga | 31.8% | 8.8% | 315 ga |
CHIKWANGWANI chamagulu | 7.3 ga | 20 ga | 36.5% | 10.1% | 274 ga |
Water | 10.26 ga | 2273 ga | 0.5% | 0.1% | 22154 ga |
ash | 1.13 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 11 | Makilogalamu 900 | 1.2% | 0.3% | 8182 ga |
alpha carotenes | Makilogalamu 63 | ~ | |||
beta carotenes | 0.097 mg | 5 mg | 1.9% | 0.5% | 5155 ga |
Lutein + Zeaxanthin | Makilogalamu 1355 | ~ | |||
Vitamini B1, thiamine | 0.385 mg | 1.5 mg | 25.7% | 7.1% | 390 ga |
Vitamini B2, riboflavin | 0.201 mg | 1.8 mg | 11.2% | 3.1% | 896 ga |
Vitamini B4, choline | 21.6 mg | 500 mg | 4.3% | 1.2% | 2315 ga |
Vitamini B5, pantothenic | 0.425 mg | 5 mg | 8.5% | 2.3% | 1176 ga |
Vitamini B6, pyridoxine | 0.304 mg | 2 mg | 15.2% | 4.2% | 658 ga |
Vitamini B9, folate | Makilogalamu 25 | Makilogalamu 400 | 6.3% | 1.7% | 1600 ga |
Vitamini E, alpha tocopherol, TE | 0.42 mg | 15 mg | 2.8% | 0.8% | 3571 ga |
Popanga madzi a gamma Tocopherol | 1.86 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.1% | 40000 ga |
Vitamini PP, NO | 3.632 mg | 20 mg | 18.2% | 5% | 551 ga |
betaine | 11.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 287 mg | 2500 mg | 11.5% | 3.2% | 871 ga |
Calcium, CA | 6 mg | 1000 mg | 0.6% | 0.2% | 16667 ga |
Mankhwala a magnesium, mg | 127 mg | 400 mg | 31.8% | 8.8% | 315 ga |
Sodium, Na | 35 mg | 1300 mg | 2.7% | 0.7% | 3714 ga |
Sulufule, S | 81.2 mg | 1000 mg | 8.1% | 2.2% | 1232 ga |
Phosphorus, P. | 241 mg | 800 mg | 30.1% | 8.3% | 332 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.45 mg | 18 mg | 19.2% | 5.3% | 522 ga |
Manganese, Mn | 0.498 mg | 2 mg | 24.9% | 6.9% | 402 ga |
Mkuwa, Cu | Makilogalamu 193 | Makilogalamu 1000 | 19.3% | 5.3% | 518 ga |
Selenium, Ngati | Makilogalamu 15.5 | Makilogalamu 55 | 28.2% | 7.8% | 355 ga |
Nthaka, Zn | 1.82 mg | 12 mg | 15.2% | 4.2% | 659 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.64 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.405 ga | ~ | |||
valine | 0.411 ga | ~ | |||
Mbiri * | 0.248 ga | ~ | |||
Isoleucine | 0.291 ga | ~ | |||
nyalugwe | 0.996 ga | ~ | |||
lysine | 0.228 ga | ~ | |||
methionine | 0.17 ga | ~ | |||
threonine | 0.305 ga | ~ | |||
tryptophan | 0.057 ga | ~ | |||
chithuvj | 0.399 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.608 ga | ~ | |||
Aspartic asidi | 0.565 ga | ~ | |||
glycine | 0.333 ga | ~ | |||
Asidi a Glutamic | 1.525 ga | ~ | |||
Mapuloteni | 0.709 ga | ~ | |||
serine | 0.386 ga | ~ | |||
tyrosin | 0.33 ga | ~ | |||
Cysteine | 0.146 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.505 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.431 ga | ~ | |||
18: 0 Stearin | 0.057 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.948 ga | Mphindi 16.8 г | 5.6% | 1.5% | |
16: 1 Palmitoleic | 0.003 ga | ~ | |||
18:1 Olein (omega-9) | 0.945 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.638 ga | kuchokera 11.2 mpaka 20.6 | 14.6% | 4% | |
18: 2 Linoleic | 1.589 ga | ~ | |||
18: 3 Wachisoni | 0.049 ga | ~ | |||
Omega-3 mafuta acids | 0.049 ga | kuchokera 0.9 mpaka 3.7 | 5.4% | 1.5% | |
Omega-6 mafuta acids | 1.589 ga | kuchokera 4.7 mpaka 16.8 | 33.8% | 9.3% |
Mphamvu ndi 362 kcal.
- chikho = 122 g (441.6 kCal)
Ufa wa chimanga, nthaka yolira yachikaso, tirigu wathunthu mavitamini ndi michere yambiri monga: vitamini B1 - 25,7%, vitamini B2 - 11,2%, vitamini B6 - 15,2%, vitamini PP - 18,2%, potaziyamu - 11,5%, magnesium - 31,8 , 30,1%, phosphorus - 19,2%, chitsulo - 24,9%, manganese - 19,3%, mkuwa - 28,2%, selenium - 15,2%, zinc - XNUMX%
- 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 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 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.
- 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.
- 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.
- 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.
- 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: Zakudya za caloriki 362 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe zimathandiza ufa wonyezimira wachikasu, tirigu wonse, zopatsa mphamvu, michere, michere, ufa wambiri wa chimanga, njere zonse