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 | 387 kcal | 1684 kcal | 23% | 5.9% | 435 ga |
| Mapuloteni | 22.39 ga | 76 ga | 29.5% | 7.6% | 339 ga |
| mafuta | 6.69 ga | 56 ga | 11.9% | 3.1% | 837 ga |
| Zakudya | 47.02 ga | 219 ga | 21.5% | 5.6% | 466 ga |
| Zakudya za zakudya | 10.8 ga | 20 ga | 54% | 14% | 185 ga |
| Water | 10.28 ga | 2273 ga | 0.5% | 0.1% | 22111 ga |
| ash | 2.82 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 2 p | 900 mcg | 0.2% | 0.1% | 45000 ga |
| beta carotenes | 0.025 mg | 5 mg | 0.5% | 0.1% | 20000 ga |
| Vitamini B1, thiamine | 0.486 mg | 1.5 mg | 32.4% | 8.4% | 309 ga |
| Vitamini B2, Riboflavin | 0.106 mg | 1.8 mg | 5.9% | 1.5% | 1698 ga |
| Vitamini B5, Pantothenic | 0.606 mg | 5 mg | 12.1% | 3.1% | 825 ga |
| Vitamini B6, pyridoxine | 0.492 mg | 2 mg | 24.6% | 6.4% | 407 ga |
| Vitamini B9, folate | 437 p | 400 mcg | 109.3% | 28.2% | 92 ga |
| Vitamini E, alpha tocopherol, TE | 0.83 mg | 15 mg | 5.5% | 1.4% | 1807 |
| Vitamini K, phylloquinone | 9.1 p | 120 mcg | 7.6% | 2% | 1319 ga |
| Vitamini PP, ayi | 1.762 mg | 20 mg | 8.8% | 2.3% | 1135 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 846 mg | 2500 mg | 33.8% | 8.7% | 296 ga |
| Calcium, CA | 45 mg | 1000 mg | 4.5% | 1.2% | 2222 ga |
| Mankhwala a magnesium, mg | 166 mg | 400 mg | 41.5% | 10.7% | 241 ga |
| Sodium, Na | 64 mg | 1300 mg | 4.9% | 1.3% | 2031 |
| Sulufule, S | 223.9 mg | 1000 mg | 22.4% | 5.8% | 447 ga |
| Phosphorus, P. | 318 mg | 800 mg | 39.8% | 10.3% | 252 ga |
| mchere | |||||
| Iron, Faith | 4.86 mg | 18 mg | 27% | 7% | 370 ga |
| Manganese, Mn | 1.6 mg | 2 mg | 80% | 20.7% | 125 ga |
| Mkuwa, Cu | 912 p | 1000 mcg | 91.2% | 23.6% | 110 ga |
| Selenium, Ngati | 8.3 p | 55 mcg | 15.1% | 3.9% | 663 ga |
| Nthaka, Zn | 2.81 mg | 12 mg | 23.4% | 6% | 427 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 10.85 ga | zazikulu 100 g | |||
| Sterol (sterols) | |||||
| Ma Phytosterols | 39 mg | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.693 ga | zazikulu 18.7 g | |||
| 14: 0 Zachinsinsi | 0.01 ga | ~ | |||
| 16: 0 Palmitic | 0.555 ga | ~ | |||
| 18: 0 Stearic | 0.094 ga | ~ | |||
| Monounsaturated mafuta zidulo | 1.504 ga | Mphindi 16.8 g | 9% | 2.3% | |
| 16: 1 Palmitoleic | 0.013 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 1.49 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 2.983 ga | kuchokera 11.2-20.6 g | 26.6% | 6.9% | |
| 18: 2 Linoleic | 2.871 ga | ~ | |||
| 18: 3 Wachisoni | 0.112 ga | ~ | |||
| Omega-3 mafuta acids | 0.112 ga | kuchokera 0.9 mpaka 3.7 g | 12.4% | 3.2% | |
| Omega-6 mafuta acids | 2.871 ga | kuchokera 4.7 mpaka 16.8 g | 61.1% | 15.8% |
Mphamvu ndi 387 kcal.
- chikho = 92 magalamu (356 kcal)
Ufa wa gramu ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 32,4%, vitamini B5 ndi 12.1%, vitamini B6 - 24,6%, vitamini B9 - 109,3%, potaziyamu - 33,8%, magnesium - 41,5 %, phosphorus - 39.8 peresenti, yachitsulo 27%, manganese - 80%, mkuwa - 91,2%, selenium - 15,1%, zinc - 23,4%
- 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 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 B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- 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.
- 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.
- mankhwala enaake a imakhudzidwa ndi kagayidwe kabwino ka mphamvu ndi mapuloteni kaphatikizidwe, ma nucleic acid, imakhazikika pakhungu, ndikofunikira pakukhalitsa ndi homeostasis ya calcium, potaziyamu ndi sodium. Kulephera kwa magnesium kumabweretsa hypomagnesemia, kumawonjezera chiopsezo chokhala ndi matenda oopsa, matenda amtima.
- 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.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Kutenga nawo mayendedwe a ma elekitironi, mpweya, amalola kutuluka kwa zochita za redox komanso kuyambitsa kwa peroxidation. Kudya osakwanira kumabweretsa kuchepa magazi hypochromic, myoglobinaemia atonia wa chigoba minofu, kutopa, cardiomyopathy, matenda atrophic gastritis.
- Manganese amatenga nawo gawo pakupanga mafupa ndi minofu yolumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; ofunikira kaphatikizidwe wa cholesterol ndi ma nucleotide. Kumwa osakwanira limodzi ndi kukula m'mbuyo, matenda a ziwalo zoberekera, kuchuluka fragility fupa, matenda a zimam'patsa ndi zamadzimadzi kagayidwe.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox ndipo imakhudzidwa ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amakhudzidwa ndi momwe thupi lathu limagwirira ntchito ndi mpweya. Kuperewera kumawonetsedwa ndi kuwonongeka kwa mapangidwe a mtima ndi mafupa a kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chomwe chimakhala ndi zotsatira zoyeserera mthupi, chimakhudzidwa ndikuwongolera zochitika za mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo, msana, ndi mafupa), Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: ma calories 387 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere kuposa ufa wa gram, zopatsa mphamvu, michere, zopindulitsa za ufa wa gramu