Mtengo wa thanzi komanso kapangidwe ka mankhwala.
| Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
| Kalori | 305 kcal | 1684 kcal | 18.1% | 5.9% | 552 ga |
| Mapuloteni | 35 ga | 76 ga | 46.1% | 15.1% | 217 ga |
| mafuta | 0.4 ga | 56 ga | 0.7% | 0.2% | 14000 ga |
| Zakudya | 40.5 ga | 219 ga | 18.5% | 6.1% | 541 ga |
| Zamoyo zamagulu | 0.5 ga | ~ | |||
| Zakudya za zakudya | 2.2 ga | 20 ga | 11% | 3.6% | 909 ga |
| Water | 13.1 ga | 2273 ga | 0.6% | 0.2% | 17351 ga |
| ash | 4 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 500 mcg | 900 mcg | 55.6% | 18.2% | 180 ga |
| beta carotenes | 0.5 mg | 5 mg | 10% | 3.3% | 1000 ga |
| Vitamini B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 8.8% | 375 ga |
| Vitamini B2, Riboflavin | 0.45 mg | 1.8 mg | 25% | 8.2% | 400 ga |
| Vitamini C, ascorbic | 50 mg | 90 mg | 55.6% | 18.2% | 180 ga |
| Vitamini PP, ayi | 5.6 mg | 20 mg | 28% | 9.2% | 357 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 1225 mg | 2500 mg | 49% | 16.1% | 204 ga |
| Calcium, CA | 112 mg | 1000 mg | 11.2% | 3.7% | 893 ga |
| Mankhwala a magnesium, mg | 163 mg | 400 mg | 40.8% | 13.4% | 245 ga |
| Sodium, Na | 9 mg | 1300 mg | 0.7% | 0.2% | 14444 ga |
| Phosphorus, P. | 525 mg | 800 mg | 65.6% | 21.5% | 152 ga |
| mchere | |||||
| Iron, Faith | 3 mg | 18 mg | 16.7% | 5.5% | 600 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 24 ga | ~ | |||
| Mono ndi disaccharides (shuga) | 16.5 ga | zazikulu 100 g |
Mphamvu ndi 305 kcal.
- Vitamini a imayambitsa chitukuko chabwinobwino ndi ntchito yobereka, thanzi la khungu ndi diso, kuthandizira chitetezo chamthupi.
- 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 B2 imakhudzidwa ndikuchita kwa redox, kumathandizira kuti mitundu ya zowunikira zowonera itengeke komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya thanzi la khungu, nembanemba ya mucous, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- 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 PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- 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.
- kashiamu ndilo gawo lalikulu la mafupa athu, limakhala ngati wolamulira wamanjenje, lomwe limakhudzidwa ndi kupindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, m'chiuno ndi m'munsi mwake, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Mtengo wamtengo wapatali kapena calorific ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi yomwe chigayidwe. Mphamvu yamagetsi ya chinthucho imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie, yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya, yomwe imatchedwanso "calorie yachakudya", kotero ngati mutchula mtengo wa caloric mu (kilo) woyambira kilogalamu nthawi zambiri samasiyidwa. Magome ochulukirapo amphamvu zamagetsi pazogulitsa zaku Russia zomwe mungathe kuziwona.
Mtengo wa zakudya - zili chakudya, mafuta ndi mapuloteni mankhwala.
Chakudya chopatsa thanzi - gulu lazinthu zopangidwa ndi chakudya, kupezeka komwe kumakwaniritsa zosowa za munthu pazinthu zofunikira ndi mphamvu.
Mavitamini aliZinthu zofunikira zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini ambiri amapezeka monga zomera, osati nyama. Chofunikira tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zochita kupanga mavitamini pamene kutentha. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.