Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa calorie | Tsamba 577 | Tsamba 1684 | 34.3% | 5.9% | 292 ga |
Mapuloteni | 19 ga | 76 ga | 25% | 4.3% | 400 ga |
mafuta | 42 ga | 56 ga | 75% | 13% | 133 ga |
Zakudya | 30.2 ga | 219 ga | 13.8% | 2.4% | 725 ga |
zidulo zamagulu | 0.8 ga | ~ | |||
Water | 4 ga | 2273 ga | 0.2% | 56825 ga | |
ash | 4 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 377 | Makilogalamu 900 | 41.9% | 7.3% | 239 ga |
Retinol | 0.35 mg | ~ | |||
beta carotenes | 0.16 mg | 5 mg | 3.2% | 0.6% | 3125 ga |
Vitamini B1, thiamine | 0.25 mg | 1.5 mg | 16.7% | 2.9% | 600 ga |
Vitamini B2, riboflavin | 0.9 mg | 1.8 mg | 50% | 8.7% | 200 ga |
Vitamini B4, choline | 81 mg | 500 mg | 16.2% | 2.8% | 617 ga |
Vitamini B5, pantothenic | 2.7 mg | 5 mg | 54% | 9.4% | 185 ga |
Vitamini B6, pyridoxine | 0.22 mg | 2 mg | 11% | 1.9% | 909 ga |
Vitamini B9, folate | Makilogalamu 30 | Makilogalamu 400 | 7.5% | 1.3% | 1333 ga |
Vitamini B12, cobalamin | Makilogalamu 3 | Makilogalamu 3 | 100% | 17.3% | 100 ga |
Vitamini C, ascorbic | 3 mg | 90 mg | 3.3% | 0.6% | 3000 ga |
Vitamini D, calciferol | Makilogalamu 0.42 | Makilogalamu 10 | 4.2% | 0.7% | 2381 ga |
Vitamini E, alpha tocopherol, TE | 0.5 mg | 15 mg | 3.3% | 0.6% | 3000 ga |
Vitamini H, biotin | Makilogalamu 10 | Makilogalamu 50 | 20% | 3.5% | 500 ga |
Vitamini K, phylloquinone | Makilogalamu 3.2 | Makilogalamu 120 | 2.7% | 0.5% | 3750 ga |
Vitamini PP, NO | 5.3 mg | 20 mg | 26.5% | 4.6% | 377 ga |
niacin | 1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 726 mg | 2500 mg | 29% | 5% | 344 ga |
Calcium, CA | 700 mg | 1000 mg | 70% | 12.1% | 143 ga |
Mankhwala a magnesium, mg | 80 mg | 400 mg | 20% | 3.5% | 500 ga |
Sodium, Na | 201 mg | 1300 mg | 15.5% | 2.7% | 647 ga |
Sulufule, S | 190 mg | 1000 mg | 19% | 3.3% | 526 ga |
Phosphorus, P. | 543 mg | 800 mg | 67.9% | 11.8% | 147 ga |
Mankhwala, Cl | 820 mg | 2300 mg | 35.7% | 6.2% | 280 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.6 mg | 18 mg | 3.3% | 0.6% | 3000 ga |
Ayodini, ine | Makilogalamu 50 | Makilogalamu 150 | 33.3% | 5.8% | 300 ga |
Cobalt, Co. | Makilogalamu 7 | Makilogalamu 10 | 70% | 12.1% | 143 ga |
Manganese, Mn | 0.05 mg | 2 mg | 2.5% | 0.4% | 4000 ga |
Mkuwa, Cu | Makilogalamu 60 | Makilogalamu 1000 | 6% | 1% | 1667 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 36 | Makilogalamu 70 | 51.4% | 8.9% | 194 ga |
Selenium, Ngati | Makilogalamu 12 | Makilogalamu 55 | 21.8% | 3.8% | 458 ga |
Zamadzimadzi, F | Makilogalamu 110 | Makilogalamu 4000 | 2.8% | 0.5% | 3636 ga |
Chrome, Kr | Makilogalamu 17 | Makilogalamu 50 | 34% | 5.9% | 294 ga |
Nthaka, Zn | 0.83 mg | 12 mg | 6.9% | 1.2% | 1446 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 30.2 ga | maulendo 100 г | |||
galactose | 0.1 ga | ~ | |||
Shuga (dextrose) | 0.08 ga | ~ | |||
lactose | 26.3 ga | ~ | |||
Amino Acids Ofunika | 9.568 ga | ~ | |||
Arginine * | 0.78 ga | ~ | |||
valine | 1.503 ga | ~ | |||
Mbiri * | 0.563 ga | ~ | |||
Isoleucine | 1.34 ga | ~ | |||
nyalugwe | 2.163 ga | ~ | |||
lysine | 1.665 ga | ~ | |||
methionine | 0.565 ga | ~ | |||
Methionine + cysteine | 0.76 ga | ~ | |||
threonine | 0.98 ga | ~ | |||
tryptophan | 0.31 ga | ~ | |||
chithuvj | 1.042 ga | ~ | |||
Phenylalanine + Tyrosine | 2.04 ga | ~ | |||
Amino acid osinthika | 13.292 ga | ~ | |||
alanine | 0.702 ga | ~ | |||
Aspartic asidi | 1.33 ga | ~ | |||
glycine | 0.416 ga | ~ | |||
Asidi a Glutamic | 4.75 ga | ~ | |||
Mapuloteni | 2.305 ga | ~ | |||
serine | 1.246 ga | ~ | |||
tyrosin | 1 ga | ~ | |||
Cysteine | 0.2 ga | ~ | |||
sterols | |||||
Cholesterol | 148 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 25.4 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 2.75 ga | ~ | |||
6: 0 nayiloni | 0.45 ga | ~ | |||
8: 0 Wopanga | 0.45 ga | ~ | |||
10: 0 Kapuli | 0.87 ga | ~ | |||
12: 0 Zolemba | 0.51 ga | ~ | |||
14: 0 Zachinsinsi | 4.61 ga | ~ | |||
16: 0 Palmitic | 12.85 ga | ~ | |||
18: 0 Stearin | 4.91 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.49 ga | Mphindi 16.8 г | 8.9% | 1.5% | |
14:1 Miristoleic | 0.6 ga | ~ | |||
Mafuta a Polyunsaturated acids | 11.51 ga | kuchokera 11.2 mpaka 20.6 | 100% | 17.3% | |
18: 2 Linoleic | 10.59 ga | ~ | |||
18: 3 Wachisoni | 0.9 ga | ~ | |||
Omega-3 mafuta acids | 0.9 ga | kuchokera 0.9 mpaka 3.7 | 100% | 17.3% | |
Omega-6 mafuta acids | 10.59 ga | kuchokera 4.7 mpaka 16.8 | 100% | 17.3% |
Mphamvu ndi 577 kcal.
- Supuni ("pamwamba" kupatula zakudya zamadzimadzi) = 20 g (115.4 kcal)
- Supuni ("pamwamba" kupatula zakudya zamadzimadzi) = 6 g (34.6 kcal)
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- 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.
- Chlorine zofunika mapangidwe ndi katulutsidwe wa asidi hydrochloric mu thupi.
- Iodini amachita nawo ntchito ya chithokomiro, ndikupanga mapangidwe a mahomoni (thyroxine ndi triiodothyronine). Ndikofunikira pakukula ndi kusiyanitsa maselo amitundu yonse ya thupi la munthu, kupuma kwa mitochondrial, kuwongolera transmembrane sodium ndi mayendedwe a mahomoni. Kudya kosakwanira kumabweretsa chiwopsezo chakumapeto kwa hypothyroidism ndikuchepetsa kagayidwe kake, kupsinjika kwa magazi, kuchepa kwamankhwala komanso kukula kwa ana.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
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.