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 | 33 kcal | 1684 kcal | 2% | 6.1% | 5103 ga |
| Mapuloteni | 1.8 ga | 76 ga | 2.4% | 7.3% | 4222 ga |
| mafuta | 0.21 ga | 56 ga | 0.4% | 1.2% | 26667 ga |
| Zakudya | 4.78 ga | 219 ga | 2.2% | 6.7% | 4582 ga |
| Zakudya za zakudya | 2.8 ga | 20 ga | 14% | 42.4% | 714 ga |
| Water | 89.88 ga | 2273 ga | 4% | 12.1% | 2529 ga |
| ash | 0.53 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 7 p | 900 mcg | 0.8% | 2.4% | 12857 ga |
| alpha carotenes | 17 p | ~ | |||
| beta carotenes | 0.071 mg | 5 mg | 1.4% | 4.2% | 7042 ga |
| Lutein + Zeaxanthin | 666 mcg | ~ | |||
| Vitamini B1, thiamine | 0.099 mg | 1.5 mg | 6.6% | 20% | 1515 ga |
| Vitamini B2, Riboflavin | 0.092 mg | 1.8 mg | 5.1% | 15.5% | 1957 |
| Vitamini B4, choline | 15.9 mg | 500 mg | 3.2% | 9.7% | 3145 ga |
| Vitamini B5, Pantothenic | 0.085 mg | 5 mg | 1.7% | 5.2% | 5882 ga |
| Vitamini B6, pyridoxine | 0.042 mg | 2 mg | 2.1% | 6.4% | 4762 ga |
| Vitamini B9, folate | 15 p | 400 mcg | 3.8% | 11.5% | 2667 ga |
| Vitamini C, ascorbic | 12.9 mg | 90 mg | 14.3% | 43.3% | 698 ga |
| Vitamini E, alpha tocopherol, TE | 0.05 mg | 15 mg | 0.3% | 0.9% | 30000 ga |
| Vitamini K, phylloquinone | 45 mcg | 120 mcg | 37.5% | 113.6% | 267 ga |
| Vitamini PP, ayi | 0.499 mg | 20 mg | 2.5% | 7.6% | 4008 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 186 mg | 2500 mg | 7.4% | 22.4% | 1344 ga |
| Calcium, CA | 42 mg | 1000 mg | 4.2% | 12.7% | 2381 ga |
| Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 16.7% | 1818 |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.6% | 43333 ga |
| Sulufule, S | 18 mg | 1000 mg | 1.8% | 5.5% | 5556 ga |
| Phosphorus, P. | 32 mg | 800 mg | 4% | 12.1% | 2500 ga |
| mchere | |||||
| Iron, Faith | 0.86 mg | 18 mg | 4.8% | 14.5% | 2093 ga |
| Manganese, Mn | 0.385 mg | 2 mg | 19.3% | 58.5% | 519 ga |
| Mkuwa, Cu | 49 p | 1000 mcg | 4.9% | 14.8% | 2041 ga |
| Selenium, Ngati | 0.4 p | 55 mcg | 0.7% | 2.1% | 13750 ga |
| Nthaka, Zn | 0.26 mg | 12 mg | 2.2% | 6.7% | 4615 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 2.22 ga | zazikulu 100 g | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.073 ga | ~ | |||
| valine | 0.089 ga | ~ | |||
| Mbiri * | 0.034 ga | ~ | |||
| Isoleucine | 0.066 ga | ~ | |||
| Leucine | 0.111 ga | ~ | |||
| lysine | 0.087 ga | ~ | |||
| methionine | 0.022 ga | ~ | |||
| threonine | 0.079 ga | ~ | |||
| Tryptophan | 0.019 ga | ~ | |||
| phenylalanine | 0.066 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.083 ga | ~ | |||
| Aspartic asidi | 0.253 ga | ~ | |||
| Glycine | 0.065 ga | ~ | |||
| Asidi a Glutamic | 0.186 ga | ~ | |||
| Mapuloteni | 0.067 ga | ~ | |||
| Serine | 0.099 ga | ~ | |||
| Tyrosine | 0.042 ga | ~ | |||
| Cysteine | 0.018 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.047 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.039 ga | ~ | |||
| 18: 0 Stearic | 0.007 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.008 ga | Mphindi 16.8 g | |||
| 18: 1 Oleic (Omega-9) | 0.008 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.108 ga | kuchokera 11.2-20.6 g | 1% | 3% | |
| 18: 2 Linoleic | 0.041 ga | ~ | |||
| 18: 3 Wachisoni | 0.066 ga | ~ | |||
| Omega-3 mafuta acids | 0.066 ga | kuchokera 0.9 mpaka 3.7 g | 7.3% | 22.1% | |
| Omega-6 mafuta acids | 0.041 ga | kuchokera 4.7 mpaka 16.8 g | 0.9% | 2.7% |
Mphamvu ndi 33 kcal.
- chikho = 124 gr (40.9 kcal)
- phukusi (10 oz) = 284 g (93.7 kcal)
Nyemba zobiriwira, zachikasu, zozizira, olemera mu mavitamini ndi mchere monga vitamini C - 14,3%, vitamini K - 37.5%, manganese - 19,3%.
- 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.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yamagazi, prothrombin yotsika m'magazi.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: mtengo wa caloric wa 33 kcal, kapangidwe kake, zakudya, mavitamini, mchere kuposa nyemba zobiriwira, zachikasu, zozizira, zopatsa mphamvu, zopatsa thanzi, zopindulitsa za nyemba zobiriwira, zachikasu, chisanu.