Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Tebulo lotsatirali limatchula zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
| Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
| Kalori | 37 kcal | 1684 kcal | 2.2% | 5.9% | 4551 ga |
| Mapuloteni | 2.66 ga | 76 ga | 3.5% | 9.5% | 2857 ga |
| mafuta | 0.29 ga | 56 ga | 0.5% | 1.4% | 19310 ga |
| Zakudya | 5.11 ga | 219 ga | 2.3% | 6.2% | 4286 ga |
| Zakudya za zakudya | 2.7 ga | 20 ga | 13.5% | 36.5% | 741 ga |
| Water | 88.34 ga | 2273 ga | 3.9% | 10.5% | 2573 ga |
| ash | 0.91 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.225 mg | 1.5 mg | 15% | 40.5% | 667 ga |
| Vitamini B2, Riboflavin | 0.2 mg | 1.8 mg | 11.1% | 30% | 900 ga |
| Vitamini B4, choline | 47.7 mg | 500 mg | 9.5% | 25.7% | 1048 ga |
| Vitamini B5, Pantothenic | 1.35 mg | 5 mg | 27% | 73% | 370 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 13.5% | 2000 |
| Vitamini B9, folate | 48 p | 400 mcg | 12% | 32.4% | 833 ga |
| Vitamini D, calciferol | 0.1 p | 10 p | 1% | 2.7% | 10000 ga |
| Vitamini D2, ergocalciferol | 0.1 p | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.3% | 150000 ga |
| Vitamini PP, ayi | 7.032 mg | 20 mg | 35.2% | 95.1% | 284 ga |
| betaine | 1.4 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 359 mg | 2500 mg | 14.4% | 38.9% | 696 ga |
| Mankhwala a magnesium, mg | 16 mg | 400 mg | 4% | 10.8% | 2500 ga |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.5% | 43333 ga |
| Sulufule, S | 26.6 mg | 1000 mg | 2.7% | 7.3% | 3759 ga |
| Phosphorus, P. | 105 mg | 800 mg | 13.1% | 35.4% | 762 ga |
| mchere | |||||
| Iron, Faith | 1.15 mg | 18 mg | 6.4% | 17.3% | 1565 ga |
| Manganese, Mn | 0.075 mg | 2 mg | 3.8% | 10.3% | 2667 ga |
| Mkuwa, Cu | 107 p | 1000 mcg | 10.7% | 28.9% | 935 ga |
| Selenium, Ngati | 2.2 p | 55 mcg | 4% | 10.8% | 2500 ga |
| Nthaka, Zn | 0.65 mg | 12 mg | 5.4% | 14.6% | 1846 |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 0.22 ga | zazikulu 100 g | |||
| Shuga (dextrose) | 0.22 ga | ~ | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.11 ga | ~ | |||
| valine | 0.23 ga | ~ | |||
| Mbiri * | 0.07 ga | ~ | |||
| Isoleucine | 0.09 ga | ~ | |||
| Leucine | 0.13 ga | ~ | |||
| lysine | 0.13 ga | ~ | |||
| methionine | 0.03 ga | ~ | |||
| threonine | 0.11 ga | ~ | |||
| Tryptophan | 0.04 ga | ~ | |||
| phenylalanine | 0.15 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.19 ga | ~ | |||
| Aspartic asidi | 0.19 ga | ~ | |||
| Glycine | 0.11 ga | ~ | |||
| Asidi a Glutamic | 0.38 ga | ~ | |||
| Mapuloteni | 0.06 ga | ~ | |||
| Serine | 0.09 ga | ~ | |||
| Tyrosine | 0.14 ga | ~ | |||
| Cysteine | 0.02 ga | ~ | |||
| Sterol (sterols) | |||||
| Masewera a Campesterol | 1 mg | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.027 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.027 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.124 ga | kuchokera 11.2-20.6 g | 1.1% | 3% | |
| 18: 2 Linoleic | 0.082 ga | ~ | |||
| 18: 3 Wachisoni | 0.041 ga | ~ | |||
| Omega-3 mafuta acids | 0.041 ga | kuchokera 0.9 mpaka 3.7 g | 4.6% | 12.4% | |
| Omega-6 mafuta acids | 0.082 ga | kuchokera 4.7 mpaka 16.8 g | 1.7% | 4.6% |
Mphamvu ndi 37 kcal.
- zazikulu = 5 g (1.9 kcal)
- sing'anga = 3 g (1.1 kcal)
- chikho chodulidwa = 65 magalamu (24.1 kcal)
- Chikho chonse = 64 g (23.7 kcal)
Enoki (Armillaria yozizira, enokitake), bowa ali olemera mu mavitamini ndi mchere monga vitamini B1 - 15%, vitamini B2 anali 11.1%, vitamini B5 ndi 27%, vitamini B9 - 12%, vitamini PP - 35,2%, potaziyamu - 14,4%, phosphorous - 13,1. , XNUMX %
- vitamini B1 ndi gawo la michere yayikulu yamakabohydrate komanso mphamvu yamagetsi, yopatsa thupi mphamvu ndi mankhwala apulasitiki komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B2 imakhudzidwa ndikuchita kwa redox, kumathandizira kuti mitundu ya zowunikira zowonera itengeke komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya thanzi la khungu, nembanemba ya mucous, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- vitamini B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- vitamini B9 monga coenzyme yomwe imakhudzidwa ndi kagayidwe kake ka ma nucleic ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimalepheretsa kukula ndi magawano am'magazi, makamaka m'matumba othamanga kwambiri: mafupa, m'mimba epithelium, ndi zina zambiri. , kuperewera kwa zakudya m'thupi, kupunduka kobadwa nako, ndi zovuta zakukula kwa ana. Awonetsedwa Mgwirizano wamphamvu pakati pamiyeso ya folate, homocysteine komanso chiopsezo cha matenda amtima.
- Vitamini PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- Potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, electrolyte ndi acid bwino, imakhudzidwa ndikuchita zomwe zimakhudza mitsempha, kuwongolera kuthamanga kwa magazi.
- Phosphorus imakhudzidwa ndi zochitika zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, imayang'anira kuchuluka kwa asidi-zamchere, ndi gawo la phospholipids, nucleotides ndi nucleic acid zofunika kuti mafupa ndi mano azikhala ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 37 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Enoki (Armillaria yozizira, enokitake), bowa, zopatsa mphamvu, zakudya, opindulitsa katundu Enoki (Armillaria yozizira, enokitake), bowa