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 | 177 kcal | 1684 kcal | 10.5% | 5.9% | 951 ga |
| Mapuloteni | 4.86 ga | 76 ga | 6.4% | 3.6% | 1564 ga |
| mafuta | 8.59 ga | 56 ga | 15.3% | 8.6% | 652 ga |
| Zakudya | 16.12 ga | 219 ga | 7.4% | 4.2% | 1359 ga |
| Zakudya za zakudya | 4 ga | 20 ga | 20% | 11.3% | 500 ga |
| Water | 64.87 ga | 2273 ga | 2.9% | 1.6% | 3504 ga |
| ash | 1.56 ga | ~ | |||
| mavitamini | |||||
| beta carotenes | 0.002 mg | 5 mg | 250000 ga | ||
| beta Cryptoxanthin | 2 p | ~ | |||
| Lutein + Zeaxanthin | 1 p | ~ | |||
| Vitamini B1, thiamine | 0.089 mg | 1.5 mg | 5.9% | 3.3% | 1685 |
| Vitamini B2, Riboflavin | 0.052 mg | 1.8 mg | 2.9% | 1.6% | 3462 ga |
| Vitamini B4, choline | 27.8 mg | 500 mg | 5.6% | 3.2% | 1799 ga |
| Vitamini B5, Pantothenic | 0.287 mg | 5 mg | 5.7% | 3.2% | 1742 ga |
| Vitamini B6, pyridoxine | 0.399 mg | 2 mg | 20% | 11.3% | 501 ga |
| Vitamini B9, folate | 59 p | 400 mcg | 14.8% | 8.4% | 678 ga |
| Vitamini C, ascorbic | 7.9 mg | 90 mg | 8.8% | 5% | 1139 ga |
| Vitamini E, alpha tocopherol, TE | 0.75 mg | 15 mg | 5% | 2.8% | 2000 |
| beta tocopherol | 0.01 mg | ~ | |||
| Popanga madzi a gamma Tocopherol | 0.04 mg | ~ | |||
| Vitamini K, phylloquinone | 3 mg | 120 mcg | 2.5% | 1.4% | 4000 ga |
| Vitamini PP, ayi | 0.399 mg | 20 mg | 2% | 1.1% | 5013 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 173 mg | 2500 mg | 6.9% | 3.9% | 1445 ga |
| Calcium, CA | 49 mg | 1000 mg | 4.9% | 2.8% | 2041 ga |
| Mankhwala a magnesium, mg | 29 mg | 400 mg | 7.3% | 4.1% | 1379 ga |
| Sodium, Na | 242 mg | 1300 mg | 18.6% | 10.5% | 537 ga |
| Sulufule, S | 48.6 mg | 1000 mg | 4.9% | 2.8% | 2058 ga |
| Phosphorus, P. | 110 mg | 800 mg | 13.8% | 7.8% | 727 ga |
| mchere | |||||
| Iron, Faith | 1.56 mg | 18 mg | 8.7% | 4.9% | 1154 ga |
| Manganese, Mn | 0.567 mg | 2 mg | 28.4% | 16% | 353 ga |
| Mkuwa, Cu | 224 p | 1000 mcg | 22.4% | 12.7% | 446 ga |
| Selenium, Ngati | 2.4 p | 55 mcg | 4.4% | 2.5% | 2292 ga |
| Nthaka, Zn | 1.09 mg | 12 mg | 9.1% | 5.1% | 1101 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 0.27 ga | zazikulu 100 g | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.501 ga | ~ | |||
| valine | 0.215 ga | ~ | |||
| Mbiri * | 0.134 ga | ~ | |||
| Isoleucine | 0.206 ga | ~ | |||
| Leucine | 0.346 ga | ~ | |||
| lysine | 0.291 ga | ~ | |||
| methionine | 0.08 ga | ~ | |||
| threonine | 0.182 ga | ~ | |||
| Tryptophan | 0.057 ga | ~ | |||
| phenylalanine | 0.256 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.213 ga | ~ | |||
| Aspartic asidi | 0.544 ga | ~ | |||
| Glycine | 0.223 ga | ~ | |||
| Asidi a Glutamic | 0.882 ga | ~ | |||
| Mapuloteni | 0.201 ga | ~ | |||
| Serine | 0.245 ga | ~ | |||
| Tyrosine | 0.134 ga | ~ | |||
| Cysteine | 0.071 ga | ~ | |||
| Sterol (sterols) | |||||
| Ma Phytosterols | 11 mg | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 1.141 ga | zazikulu 18.7 g | |||
| 14: 0 Zachinsinsi | 0.008 ga | ~ | |||
| 16: 0 Palmitic | 0.881 ga | ~ | |||
| 17: 0 Margarine | 0.001 ga | ~ | |||
| 18: 0 Stearic | 0.223 ga | ~ | |||
| 20: 0 Arachidic | 0.021 ga | ~ | |||
| 22: 0 Begenova | 0.006 ga | ~ | |||
| Monounsaturated mafuta zidulo | 4.865 ga | Mphindi 16.8 g | 29% | 16.4% | |
| 16: 1 Palmitoleic | 0.072 ga | ~ | |||
| 17: 1 Heptadecenoic | 0.006 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 4.767 ga | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.019 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 2.109 ga | kuchokera 11.2-20.6 g | 18.8% | 10.6% | |
| 18: 2 Linoleic | 2.035 ga | ~ | |||
| 18: 3 Wachisoni | 0.074 ga | ~ | |||
| Omega-3 mafuta acids | 0.074 ga | kuchokera 0.9 mpaka 3.7 g | 8.2% | 4.6% | |
| Omega-6 mafuta acids | 2.035 ga | kuchokera 4.7 mpaka 16.8 g | 43.3% | 24.5% |
Mphamvu ndi 177 kcal.
- chikho = 246 g (435.4 kcal)
- supuni = 15 gr (26.6 kcal)
Hummus wokonza olemera mu mavitamini ndi mchere monga vitamini B6 - 20%, vitamini B9 ndi 14.8%, phosphorous - 13,8%, manganese - 28.4 peresenti, mkuwa ndi 22.4%.
- vitamini B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- 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.
- 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 177 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Hummus, zopanga tokha, zopatsa mphamvu, zakudya, opindulitsa katundu Hummus, zopanga tokha.