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 | 84 kcal | 1684 kcal | 5% | 6% | 2005 |
| Mapuloteni | 5.36 ga | 76 ga | 7.1% | 8.5% | 1418 ga |
| mafuta | 0.22 ga | 56 ga | 0.4% | 0.5% | 25455 ga |
| Zakudya | 10.13 ga | 219 ga | 4.6% | 5.5% | 2162 ga |
| Zakudya za zakudya | 5.5 ga | 20 ga | 27.5% | 32.7% | 364 ga |
| Water | 77.87 ga | 2273 ga | 3.4% | 4% | 2919 ga |
| ash | 0.92 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 40 mcg | 900 mcg | 4.4% | 5.2% | 2250 ga |
| alpha carotenes | 22 p | ~ | |||
| beta carotenes | 0.47 mg | 5 mg | 9.4% | 11.2% | 1064 ga |
| Lutein + Zeaxanthin | 2593 p | ~ | |||
| Vitamini B1, thiamine | 0.259 mg | 1.5 mg | 17.3% | 20.6% | 579 ga |
| Vitamini B2, Riboflavin | 0.149 mg | 1.8 mg | 8.3% | 9.9% | 1208 ga |
| Vitamini B4, choline | 29.7 mg | 500 mg | 5.9% | 7% | 1684 ga |
| Vitamini B5, Pantothenic | 0.153 mg | 5 mg | 3.1% | 3.7% | 3268 ga |
| Vitamini B6, pyridoxine | 0.216 mg | 2 mg | 10.8% | 12.9% | 926 ga |
| Vitamini B9, folate | 63 p | 400 mcg | 15.8% | 18.8% | 635 ga |
| Vitamini C, ascorbic | 14.2 mg | 90 mg | 15.8% | 18.8% | 634 ga |
| Vitamini E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9% | 1.1% | 10714 ga |
| Popanga madzi a gamma Tocopherol | 0.99 mg | ~ | |||
| Tocopherol Delta | 0.02 mg | ~ | |||
| Vitamini K, phylloquinone | 25.9 p | 120 mcg | 21.6% | 25.7% | 463 ga |
| Vitamini PP, ayi | 2.021 mg | 20 mg | 10.1% | 12% | 990 ga |
| betaine | 0.2 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 271 mg | 2500 mg | 10.8% | 12.9% | 923 ga |
| Calcium, CA | 27 mg | 1000 mg | 2.7% | 3.2% | 3704 ga |
| Mankhwala a magnesium, mg | 39 mg | 400 mg | 9.8% | 11.7% | 1026 ga |
| Sodium, Na | 3 mg | 1300 mg | 0.2% | 0.2% | 43333 ga |
| Sulufule, S | 53.6 mg | 1000 mg | 5.4% | 6.4% | 1866 |
| Phosphorus, P. | 117 mg | 800 mg | 14.6% | 17.4% | 684 ga |
| mchere | |||||
| Iron, Faith | 1.54 mg | 18 mg | 8.6% | 10.2% | 1169 ga |
| Manganese, Mn | 0.525 mg | 2 mg | 26.3% | 31.3% | 381 ga |
| Mkuwa, Cu | 173 p | 1000 mcg | 17.3% | 20.6% | 578 ga |
| Selenium, Ngati | 1.9 p | 55 mcg | 3.5% | 4.2% | 2895 ga |
| Nthaka, Zn | 1.19 mg | 12 mg | 9.9% | 11.8% | 1008 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 5.93 ga | zazikulu 100 g | |||
| Shuga (dextrose) | 0.13 ga | ~ | |||
| Maltose | 0.18 ga | ~ | |||
| sucrose | 5.22 ga | ~ | |||
| Fructose | 0.41 ga | ~ | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.423 ga | ~ | |||
| valine | 0.232 ga | ~ | |||
| Mbiri * | 0.105 ga | ~ | |||
| Isoleucine | 0.193 ga | ~ | |||
| Leucine | 0.32 ga | ~ | |||
| lysine | 0.314 ga | ~ | |||
| methionine | 0.081 ga | ~ | |||
| threonine | 0.201 ga | ~ | |||
| Tryptophan | 0.037 ga | ~ | |||
| phenylalanine | 0.198 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.237 ga | ~ | |||
| Aspartic asidi | 0.49 ga | ~ | |||
| Glycine | 0.182 ga | ~ | |||
| Asidi a Glutamic | 0.733 ga | ~ | |||
| Mapuloteni | 0.171 ga | ~ | |||
| Serine | 0.179 ga | ~ | |||
| Tyrosine | 0.112 ga | ~ | |||
| Cysteine | 0.032 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.039 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.035 ga | ~ | |||
| 18: 0 Stearic | 0.004 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.019 ga | Mphindi 16.8 g | 0.1% | 0.1% | |
| 18: 1 Oleic (Omega-9) | 0.019 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.102 ga | kuchokera 11.2-20.6 g | 0.9% | 1.1% | |
| 18: 2 Linoleic | 0.082 ga | ~ | |||
| 18: 3 Wachisoni | 0.019 ga | ~ | |||
| Omega-3 mafuta acids | 0.019 ga | kuchokera 0.9 mpaka 3.7 g | 2.1% | 2.5% | |
| Omega-6 mafuta acids | 0.082 ga | kuchokera 4.7 mpaka 16.8 g | 1.7% | 2% |
Mphamvu ndi 84 kcal.
- chikho = 160 g (134.4 kcal)
Green nandolo, yophika, popanda mchere ali olemera mu mavitamini ndi mchere monga vitamini B1 - 17,3%, vitamini B9 - 15.8%, vitamini C - 15.8%, vitamini K - 21,6%, phosphorous - 14,6%, manganese - 26,3%. mkuwa - 17,3%
- 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 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.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yamagazi, prothrombin yotsika m'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.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 84 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza wobiriwira nandolo, yophika, popanda mchere, zopatsa mphamvu, zakudya, zopindulitsa katundu wa nandolo wobiriwira, yophika, popanda mchere.