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 138 | Tsamba 1684 | 8.2% | 5.9% | 1220 ga |
| Mapuloteni | 4.54 ga | 76 ga | 6% | 4.3% | 1674 ga |
| mafuta | 2.07 ga | 56 ga | 3.7% | 2.7% | 2705 ga |
| Zakudya | 23.96 ga | 219 ga | 10.9% | 7.9% | 914 ga |
| CHIKWANGWANI chamagulu | 1.2 ga | 20 ga | 6% | 4.3% | 1667 ga |
| Water | 67.73 ga | 2273 ga | 3% | 2.2% | 3356 ga |
| ash | 0.5 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 6 | Makilogalamu 900 | 0.7% | 0.5% | 15000 ga |
| Retinol | 0.006 mg | ~ | |||
| beta carotenes | 0.001 mg | 5 mg | 500000 ga | ||
| Lutein + Zeaxanthin | Makilogalamu 38 | ~ | |||
| Vitamini B1, thiamine | 0.289 mg | 1.5 mg | 19.3% | 14% | 519 ga |
| Vitamini B2, riboflavin | 0.136 mg | 1.8 mg | 7.6% | 5.5% | 1324 ga |
| Vitamini B4, choline | 25.7 mg | 500 mg | 5.1% | 3.7% | 1946 ga |
| Vitamini B5, pantothenic | 0.263 mg | 5 mg | 5.3% | 3.8% | 1901 ga |
| Vitamini B6, pyridoxine | 0.046 mg | 2 mg | 2.3% | 1.7% | 4348 ga |
| Vitamini B9, folate | Makilogalamu 138 | Makilogalamu 400 | 34.5% | 25% | 290 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.09 | Makilogalamu 3 | 3% | 2.2% | 3333 ga |
| Vitamini E, alpha tocopherol, TE | 0.17 mg | 15 mg | 1.1% | 0.8% | 8824 ga |
| beta tocopherol | 0.03 mg | ~ | |||
| Popanga madzi a gamma Tocopherol | 0.6 mg | ~ | |||
| Vitamini PP, NO | 2.077 mg | 20 mg | 10.4% | 7.5% | 963 ga |
| betaine | 19.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 38 mg | 2500 mg | 1.5% | 1.1% | 6579 ga |
| Calcium, CA | 12 mg | 1000 mg | 1.2% | 0.9% | 8333 ga |
| Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 3.8% | 1905 ga |
| Sodium, Na | 165 mg | 1300 mg | 12.7% | 9.2% | 788 ga |
| Sulufule, S | 45.4 mg | 1000 mg | 4.5% | 3.3% | 2203 ga |
| Phosphorus, P. | 76 mg | 800 mg | 9.5% | 6.9% | 1053 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.47 mg | 18 mg | 8.2% | 5.9% | 1224 ga |
| Manganese, Mn | 0.315 mg | 2 mg | 15.8% | 11.4% | 635 ga |
| Mkuwa, Cu | Makilogalamu 98 | Makilogalamu 1000 | 9.8% | 7.1% | 1020 ga |
| Selenium, Ngati | Makilogalamu 23.9 | Makilogalamu 55 | 43.5% | 31.5% | 230 ga |
| Nthaka, Zn | 0.65 mg | 12 mg | 5.4% | 3.9% | 1846 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.4 ga | maulendo 100 г | |||
| Shuga (dextrose) | 0.07 ga | ~ | |||
| Maltose | 0.3 ga | ~ | |||
| sucrose | 0.04 ga | ~ | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.192 ga | ~ | |||
| valine | 0.22 ga | ~ | |||
| Mbiri * | 0.121 ga | ~ | |||
| Isoleucine | 0.19 ga | ~ | |||
| nyalugwe | 0.365 ga | ~ | |||
| lysine | 0.137 ga | ~ | |||
| methionine | 0.086 ga | ~ | |||
| threonine | 0.138 ga | ~ | |||
| tryptophan | 0.043 ga | ~ | |||
| chithuvj | 0.24 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.165 ga | ~ | |||
| Aspartic asidi | 0.244 ga | ~ | |||
| glycine | 0.159 ga | ~ | |||
| Asidi a Glutamic | 1.468 ga | ~ | |||
| Mapuloteni | 0.495 ga | ~ | |||
| serine | 0.257 ga | ~ | |||
| tyrosin | 0.094 ga | ~ | |||
| Cysteine | 0.096 ga | ~ | |||
| sterols | |||||
| Cholesterol | 29 mg | pa 300 mg | |||
| Mafuta acid | |||||
| Transgender | 0.029 ga | maulendo 1.9 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.419 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.005 ga | ~ | |||
| 16: 0 Palmitic | 0.341 ga | ~ | |||
| 18: 0 Stearin | 0.073 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.581 ga | Mphindi 16.8 г | 3.5% | 2.5% | |
| 16: 1 Palmitoleic | 0.045 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.537 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.552 ga | kuchokera 11.2 mpaka 20.6 | 4.9% | 3.6% | |
| 18: 2 Linoleic | 0.522 ga | ~ | |||
| 18: 3 Wachisoni | 0.028 ga | ~ | |||
| 20:4 Arachidonic | 0.001 ga | ~ | |||
| Omega-3 mafuta acids | 0.028 ga | kuchokera 0.9 mpaka 3.7 | 3.1% | 2.2% | |
| Omega-6 mafuta acids | 0.523 ga | kuchokera 4.7 mpaka 16.8 | 11.1% | 8% |
Mphamvu ndi 138 kcal.
- chikho = 160 g (220.8 kCal)
Zakudyazi za mazira, zopindulitsa, zophikidwa ndi mchere wowonjezera mavitamini ndi mchere wambiri monga: vitamini B1 - 19,3%, vitamini B9 - 34,5%, manganese - 15,8%, selenium - 43,5%
- 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 B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- 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.
- 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 138 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ubwino dzira Zakudyazi, olemera, yophika ndi mchere, zopatsa mphamvu, zakudya, zothandiza katundu Mazira Zakudyazi, kulemeretsedwa, yophika ndi mchere