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 114 | Tsamba 1684 | 6.8% | 6% | 1477 ga |
| Mapuloteni | 20 ga | 76 ga | 26.3% | 23.1% | 380 ga |
| mafuta | 2 ga | 56 ga | 3.6% | 3.2% | 2800 ga |
| Zakudya | 3 ga | 219 ga | 1.4% | 1.2% | 7300 ga |
| zidulo zamagulu | 1.2 ga | ~ | |||
| Water | 72.6 ga | 2273 ga | 3.2% | 2.8% | 3131 ga |
| ash | 1.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 10 | Makilogalamu 900 | 1.1% | 1% | 9000 ga |
| Retinol | 0.01 mg | ~ | |||
| Vitamini B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 2.4% | 3750 ga |
| Vitamini B2, riboflavin | 0.25 mg | 1.8 mg | 13.9% | 12.2% | 720 ga |
| Vitamini B4, choline | 43 mg | 500 mg | 8.6% | 7.5% | 1163 ga |
| Vitamini B5, pantothenic | 0.21 mg | 5 mg | 4.2% | 3.7% | 2381 ga |
| Vitamini B6, pyridoxine | 0.19 mg | 2 mg | 9.5% | 8.3% | 1053 ga |
| Vitamini B9, folate | Makilogalamu 40 | Makilogalamu 400 | 10% | 8.8% | 1000 ga |
| Vitamini B12, cobalamin | Makilogalamu 1.32 | Makilogalamu 3 | 44% | 38.6% | 227 ga |
| Vitamini C, ascorbic | 0.2 mg | 90 mg | 0.2% | 0.2% | 45000 ga |
| Vitamini D, calciferol | Makilogalamu 0.012 | Makilogalamu 10 | 0.1% | 0.1% | 83333 ga |
| Vitamini H, biotin | Makilogalamu 7.6 | Makilogalamu 50 | 15.2% | 13.3% | 658 ga |
| Vitamini PP, NO | 3.8 mg | 20 mg | 19% | 16.7% | 526 ga |
| niacin | 0.5 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 78 mg | 2500 mg | 3.1% | 2.7% | 3205 ga |
| Calcium, CA | 120 mg | 1000 mg | 12% | 10.5% | 833 ga |
| Mankhwala a magnesium, mg | 24 mg | 400 mg | 6% | 5.3% | 1667 ga |
| Sodium, Na | 35 mg | 1300 mg | 2.7% | 2.4% | 3714 ga |
| Sulufule, S | 200 mg | 1000 mg | 20% | 17.5% | 500 ga |
| Phosphorus, P. | 180 mg | 800 mg | 22.5% | 19.7% | 444 ga |
| Mankhwala, Cl | 115 mg | 2300 mg | 5% | 4.4% | 2000 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 50 | ~ | |||
| Iron, Faith | 0.3 mg | 18 mg | 1.7% | 1.5% | 6000 ga |
| Ayodini, ine | Makilogalamu 9 | Makilogalamu 150 | 6% | 5.3% | 1667 ga |
| Cobalt, Co. | Makilogalamu 2 | Makilogalamu 10 | 20% | 17.5% | 500 ga |
| Manganese, Mn | 0.008 mg | 2 mg | 0.4% | 0.4% | 25000 ga |
| Mkuwa, Cu | Makilogalamu 60 | Makilogalamu 1000 | 6% | 5.3% | 1667 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 7.7 | Makilogalamu 70 | 11% | 9.6% | 909 ga |
| Kutsogolera, Sn | Makilogalamu 13 | ~ | |||
| Selenium, Ngati | Makilogalamu 30 | Makilogalamu 55 | 54.5% | 47.8% | 183 ga |
| Olimba, Sr. | Makilogalamu 17 | ~ | |||
| Zamadzimadzi, F | Makilogalamu 32 | Makilogalamu 4000 | 0.8% | 0.7% | 12500 ga |
| Chrome, Kr | Makilogalamu 2 | Makilogalamu 50 | 4% | 3.5% | 2500 ga |
| Nthaka, Zn | 0.364 mg | 12 mg | 3% | 2.6% | 3297 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 3 ga | maulendo 100 г | |||
| galactose | 0.05 ga | ~ | |||
| lactose | 1.8 ga | ~ | |||
| sterols | |||||
| Cholesterol | 7 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 1.2 ga | maulendo 18.7 г | |||
| Monounsaturated mafuta zidulo | 0.586 ga | Mphindi 16.8 г | 3.5% | 3.1% | |
| Mafuta a Polyunsaturated acids | 0.114 ga | kuchokera 11.2 mpaka 20.6 | 1% | 0.9% | |
| Omega-3 mafuta acids | 0.0167 ga | kuchokera 0.9 mpaka 3.7 | 1.9% | 1.7% | |
| Omega-6 mafuta acids | 0.0977 ga | kuchokera 4.7 mpaka 16.8 | 2.1% | 1.8% |
Mphamvu ndi 114 kcal.
- Supuni ("pamwamba" kupatula zakudya zamadzimadzi) = 17 g (19.4 kcal)
- Supuni ("pamwamba" kupatula zakudya zamadzimadzi) = 5 g (5.7 kcal)
Cottage tchizi 2% mafuta mavitamini ndi michere yambiri monga: vitamini B2 - 13,9%, vitamini B12 - 44%, vitamini H - 15,2%, vitamini PP - 19%, calcium - 12%, phosphorus - 22,5%, cobalt - 20%, molybdenum - 11%, selenium - 54,5%
- 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 B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- Vitamini H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- 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.
Tags: kalori okhutira 114 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza kanyumba kanyumba 2% mafuta, zopatsa mphamvu, michere, zothandiza katundu Cottage tchizi 2% mafuta
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.