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 361 | Tsamba 1684 | 21.4% | 5.9% | 466 ga |
Mapuloteni | 6.93 ga | 76 ga | 9.1% | 2.5% | 1097 ga |
mafuta | 3.86 ga | 56 ga | 6.9% | 1.9% | 1451 ga |
Zakudya | 69.55 ga | 219 ga | 31.8% | 8.8% | 315 ga |
CHIKWANGWANI chamagulu | 7.3 ga | 20 ga | 36.5% | 10.1% | 274 ga |
Water | 10.91 ga | 2273 ga | 0.5% | 0.1% | 20834 ga |
ash | 1.45 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 | 0.246 mg | 1.5 mg | 16.4% | 4.5% | 610 ga |
Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 1.2% | 2250 ga |
Vitamini B4, choline | 21.6 mg | 500 mg | 4.3% | 1.2% | 2315 ga |
Vitamini B5, pantothenic | 0.658 mg | 5 mg | 13.2% | 3.7% | 760 ga |
Vitamini B6, pyridoxine | 0.37 mg | 2 mg | 18.5% | 5.1% | 541 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 |
Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.1% | 40000 ga |
Vitamini PP, NO | 1.9 mg | 20 mg | 9.5% | 2.6% | 1053 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 315 mg | 2500 mg | 12.6% | 3.5% | 794 ga |
Calcium, CA | 7 mg | 1000 mg | 0.7% | 0.2% | 14286 ga |
Mankhwala a magnesium, mg | 93 mg | 400 mg | 23.3% | 6.5% | 430 ga |
Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.1% | 26000 ga |
Sulufule, S | 69.3 mg | 1000 mg | 6.9% | 1.9% | 1443 ga |
Phosphorus, P. | 272 mg | 800 mg | 34% | 9.4% | 294 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.38 mg | 18 mg | 13.2% | 3.7% | 756 ga |
Manganese, Mn | 0.46 mg | 2 mg | 23% | 6.4% | 435 ga |
Mkuwa, Cu | Makilogalamu 230 | Makilogalamu 1000 | 23% | 6.4% | 435 ga |
Selenium, Ngati | Makilogalamu 15.4 | Makilogalamu 55 | 28% | 7.8% | 357 ga |
Nthaka, Zn | 1.73 mg | 12 mg | 14.4% | 4% | 694 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.64 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.345 ga | ~ | |||
valine | 0.351 ga | ~ | |||
Mbiri * | 0.211 ga | ~ | |||
Isoleucine | 0.248 ga | ~ | |||
nyalugwe | 0.85 ga | ~ | |||
lysine | 0.195 ga | ~ | |||
methionine | 0.145 ga | ~ | |||
threonine | 0.261 ga | ~ | |||
tryptophan | 0.049 ga | ~ | |||
chithuvj | 0.34 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.518 ga | ~ | |||
Aspartic asidi | 0.482 ga | ~ | |||
glycine | 0.284 ga | ~ | |||
Asidi a Glutamic | 1.3 ga | ~ | |||
Mapuloteni | 0.605 ga | ~ | |||
serine | 0.329 ga | ~ | |||
tyrosin | 0.282 ga | ~ | |||
Cysteine | 0.125 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.543 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.463 ga | ~ | |||
18: 0 Stearin | 0.061 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.018 ga | Mphindi 16.8 г | 6.1% | 1.7% | |
16: 1 Palmitoleic | 0.003 ga | ~ | |||
18:1 Olein (omega-9) | 1.015 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.759 ga | kuchokera 11.2 mpaka 20.6 | 15.7% | 4.3% | |
18: 2 Linoleic | 1.706 ga | ~ | |||
18: 3 Wachisoni | 0.053 ga | ~ | |||
Omega-3 mafuta acids | 0.053 ga | kuchokera 0.9 mpaka 3.7 | 5.9% | 1.6% | |
Omega-6 mafuta acids | 1.706 ga | kuchokera 4.7 mpaka 16.8 | 36.3% | 10.1% |
Mphamvu ndi 361 kcal.
- chikho = 117 g (422.4 kCal)
Ufa wabwino wa chimanga wachikaso, mbewu zonse mavitamini ndi michere yambiri monga: vitamini B1 - 16,4%, vitamini B5 - 13,2%, vitamini B6 - 18,5%, potaziyamu - 12,6%, magnesium - 23,3%, phosphorus - 34% chitsulo - 13,2%, manganese - 23%, mkuwa - 23%, selenium - 28%, zinc - 14,4%
- 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 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.
- 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: kalori okhutira 361 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi zothandiza bwanji Yellow chimanga ufa, finely nthaka, lonse tirigu, zopatsa mphamvu, zakudya, zothandiza katundu Ufa wachikasu chimanga, finely nthaka, lonse tirigu