Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa caloric | Tsamba 354 | Tsamba 1684 | 21% | 5.9% | 476 ga |
Mapuloteni | 12.48 ga | 76 ga | 16.4% | 4.6% | 609 ga |
mafuta | 2.3 ga | 56 ga | 4.1% | 1.2% | 2435 ga |
Zakudya | 56.18 ga | 219 ga | 25.7% | 7.3% | 390 ga |
CHIKWANGWANI chamagulu | 17.3 ga | 20 ga | 86.5% | 24.4% | 116 ga |
Water | 9.44 ga | 2273 ga | 0.4% | 0.1% | 24078 ga |
ash | 2.29 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 90000 ga | |
beta carotenes | 0.013 mg | 5 mg | 0.3% | 0.1% | 38462 ga |
Lutein + Zeaxanthin | Makilogalamu 160 | ~ | |||
Vitamini B1, thiamine | 0.646 mg | 1.5 mg | 43.1% | 12.2% | 232 ga |
Vitamini B2, riboflavin | 0.285 mg | 1.8 mg | 15.8% | 4.5% | 632 ga |
Vitamini B5, pantothenic | 0.282 mg | 5 mg | 5.6% | 1.6% | 1773 ga |
Vitamini B6, pyridoxine | 0.318 mg | 2 mg | 15.9% | 4.5% | 629 ga |
Vitamini B9, folate | Makilogalamu 19 | Makilogalamu 400 | 4.8% | 1.4% | 2105 ga |
Vitamini E, alpha tocopherol, TE | 0.57 mg | 15 mg | 3.8% | 1.1% | 2632 ga |
Vitamini K, phylloquinone | Makilogalamu 2.2 | Makilogalamu 120 | 1.8% | 0.5% | 5455 ga |
Vitamini PP, NO | 4.604 mg | 20 mg | 23% | 6.5% | 434 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 452 mg | 2500 mg | 18.1% | 5.1% | 553 ga |
Calcium, CA | 33 mg | 1000 mg | 3.3% | 0.9% | 3030 ga |
Mankhwala a magnesium, mg | 133 mg | 400 mg | 33.3% | 9.4% | 301 ga |
Sodium, Na | 12 mg | 1300 mg | 0.9% | 0.3% | 10833 ga |
Sulufule, S | 124.8 mg | 1000 mg | 12.5% | 3.5% | 801 ga |
Phosphorus, P. | 264 mg | 800 mg | 33% | 9.3% | 303 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.6 mg | 18 mg | 20% | 5.6% | 500 ga |
Manganese, Mn | 1.943 mg | 2 mg | 97.2% | 27.5% | 103 ga |
Mkuwa, Cu | Makilogalamu 498 | Makilogalamu 1000 | 49.8% | 14.1% | 201 ga |
Selenium, Ngati | Makilogalamu 37.7 | Makilogalamu 55 | 68.5% | 19.4% | 146 ga |
Nthaka, Zn | 2.77 mg | 12 mg | 23.1% | 6.5% | 433 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.8 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.625 ga | ~ | |||
valine | 0.612 ga | ~ | |||
Mbiri * | 0.281 ga | ~ | |||
Isoleucine | 0.456 ga | ~ | |||
nyalugwe | 0.848 ga | ~ | |||
lysine | 0.465 ga | ~ | |||
methionine | 0.24 ga | ~ | |||
threonine | 0.424 ga | ~ | |||
tryptophan | 0.208 ga | ~ | |||
chithuvj | 0.7 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.486 ga | ~ | |||
Aspartic asidi | 0.779 ga | ~ | |||
glycine | 0.452 ga | ~ | |||
Asidi a Glutamic | 3.261 ga | ~ | |||
Mapuloteni | 1.484 ga | ~ | |||
serine | 0.527 ga | ~ | |||
tyrosin | 0.358 ga | ~ | |||
Cysteine | 0.276 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.482 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.006 ga | ~ | |||
14: 0 Zachinsinsi | 0.011 ga | ~ | |||
16: 0 Palmitic | 0.411 ga | ~ | |||
18: 0 Stearin | 0.017 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.295 ga | Mphindi 16.8 г | 1.8% | 0.5% | |
16: 1 Palmitoleic | 0.006 ga | ~ | |||
18:1 Olein (omega-9) | 0.241 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.108 ga | kuchokera 11.2 mpaka 20.6 | 9.9% | 2.8% | |
18: 2 Linoleic | 0.999 ga | ~ | |||
18: 3 Wachisoni | 0.11 ga | ~ | |||
Omega-3 mafuta acids | 0.11 ga | kuchokera 0.9 mpaka 3.7 | 12.2% | 3.4% | |
Omega-6 mafuta acids | 0.999 ga | kuchokera 4.7 mpaka 16.8 | 21.3% | 6% |
Mphamvu ndi 354 kcal.
- chikho = 184 g (651.4 kCal)
Balere wopukutidwa mavitamini ndi michere yambiri monga: vitamini B1 - 43,1%, vitamini B2 - 15,8%, vitamini B6 - 15,9%, vitamini PP - 23%, potaziyamu - 18,1%, magnesium - 33,3 , 33%, phosphorus - 20%, chitsulo - 97,2%, manganese - 49,8%, mkuwa - 68,5%, selenium - 23,1%, zinc - XNUMX%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: kalori okhutira 354 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza barele wouma, zopatsa mphamvu, michere, zinthu zofunikira