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 | 47 kcal | 1684 kcal | 2.8% | 6% | 3583 ga |
| Mapuloteni | 2.53 ga | 76 ga | 3.3% | 7% | 3004 ga |
| mafuta | 0.1 ga | 56 ga | 0.2% | 0.4% | 56000 ga |
| Zakudya | 9.17 ga | 219 ga | 4.2% | 8.9% | 2388 ga |
| Water | 87.47 ga | 2273 ga | 3.8% | 8.1% | 2599 ga |
| ash | 0.73 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 23 p | 900 mcg | 2.6% | 5.5% | 3913 ga |
| Vitamini B1, thiamine | 0.085 mg | 1.5 mg | 5.7% | 12.1% | 1765 |
| Vitamini B2, Riboflavin | 0.099 mg | 1.8 mg | 5.5% | 11.7% | 1818 |
| Vitamini B5, Pantothenic | 0.051 mg | 5 mg | 1% | 2.1% | 9804 ga |
| Vitamini B6, pyridoxine | 0.024 mg | 2 mg | 1.2% | 2.6% | 8333 ga |
| Vitamini B9, folate | 45 mcg | 400 mcg | 11.3% | 24% | 889 ga |
| Vitamini C, ascorbic | 16.2 mg | 90 mg | 18% | 38.3% | 556 ga |
| Vitamini PP, ayi | 0.63 mg | 20 mg | 3.2% | 6.8% | 3175 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 290 mg | 2500 mg | 11.6% | 24.7% | 862 ga |
| Calcium, CA | 44 mg | 1000 mg | 4.4% | 9.4% | 2273 ga |
| Mankhwala a magnesium, mg | 42 mg | 400 mg | 10.5% | 22.3% | 952 ga |
| Sodium, Na | 240 mg | 1300 mg | 18.5% | 39.4% | 542 ga |
| Sulufule, S | 25.3 mg | 1000 mg | 2.5% | 5.3% | 3953 ga |
| Phosphorus, P. | 57 mg | 800 mg | 7.1% | 15.1% | 1404 ga |
| mchere | |||||
| Iron, Faith | 0.98 mg | 18 mg | 5.4% | 11.5% | 1837 |
| Manganese, Mn | 0.201 mg | 2 mg | 10.1% | 21.5% | 995 ga |
| Mkuwa, Cu | 47 p | 1000 mcg | 4.7% | 10% | 2128 ga |
| Selenium, Ngati | 1.5 p | 55 mcg | 2.7% | 5.7% | 3667 ga |
| Nthaka, Zn | 0.36 mg | 12 mg | 3% | 6.4% | 3333 ga |
| Amino acid ofunikira | |||||
| Arginine * | 0.177 ga | ~ | |||
| valine | 0.146 ga | ~ | |||
| Mbiri * | 0.082 ga | ~ | |||
| Isoleucine | 0.135 ga | ~ | |||
| Leucine | 0.18 ga | ~ | |||
| lysine | 0.166 ga | ~ | |||
| methionine | 0.036 ga | ~ | |||
| threonine | 0.094 ga | ~ | |||
| Tryptophan | 0.029 ga | ~ | |||
| phenylalanine | 0.139 ga | ~ | |||
| Amino asidi | |||||
| Tyrosine | 0.103 ga | ~ | |||
| Cysteine | 0.038 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.026 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.021 ga | ~ | |||
| 18: 0 Stearic | 0.003 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.009 ga | Mphindi 16.8 g | 0.1% | 0.2% | |
| 18: 1 Oleic (Omega-9) | 0.005 ga | ~ | |||
| 22: 1 Erucic (Omega-9) | 0.003 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.042 ga | kuchokera 11.2-20.6 g | 0.4% | 0.9% | |
| 18: 2 Linoleic | 0.024 ga | ~ | |||
| 18: 3 Wachisoni | 0.017 ga | ~ | |||
| Omega-3 mafuta acids | 0.017 ga | kuchokera 0.9 mpaka 3.7 g | 1.9% | 4% | |
| Omega-6 mafuta acids | 0.024 ga | kuchokera 4.7 mpaka 16.8 g | 0.5% | 1.1% |
Mphamvu ndi 47 kcal.
- makapu magawo = 104 g (48.9 kcal)
- poto = 14 magalamu (6.6 kcal)
Pamene nyemba zobiriwira, yophika, ndi mchere olemera mu mavitamini ndi mchere monga vitamini B9 - 11.3%, ndi vitamini C 18%, potaziyamu - 11,6%.
- 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 C amatenga nawo mbali pazomwe zimachitika mu redox, chitetezo chamthupi, chimathandiza thupi kuyamwa chitsulo. Kuperewera kumabweretsa kumasuka ndi kutuluka magazi m'kamwa, kutuluka magazi m'mphuno chifukwa cha kuchuluka kwa kuperewera ndi kufooka kwa ma capillaries amwazi.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 47 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Green nyemba pamene yophika, mchere, zopatsa mphamvu, zakudya, zopindulitsa katundu Green nyemba pamene yophika, ndi mchere.