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 | 237 kcal | 1684 kcal | 14.1% | 5.9% | 711 ga |
Mapuloteni | 7.78 ga | 76 ga | 10.2% | 4.3% | 977 ga |
mafuta | 17.82 ga | 56 ga | 31.8% | 13.4% | 314 ga |
Zakudya | 9.5 ga | 219 ga | 4.3% | 1.8% | 2305 ga |
Zakudya za zakudya | 5.5 ga | 20 ga | 27.5% | 11.6% | 364 ga |
Water | 57.4 ga | 2273 ga | 2.5% | 1.1% | 3960 ga |
ash | 2 ga | ~ | |||
mavitamini | |||||
Vitamini a, RAE | 1 p | 900 mcg | 0.1% | 90000 ga | |
beta carotenes | 0.012 mg | 5 mg | 0.2% | 0.1% | 41667 ga |
beta Cryptoxanthin | 3 mg | ~ | |||
Lutein + Zeaxanthin | 258 p | ~ | |||
Vitamini B1, thiamine | 0.16 mg | 1.5 mg | 10.7% | 4.5% | 938 ga |
Vitamini B2, Riboflavin | 0.127 mg | 1.8 mg | 7.1% | 3% | 1417 |
Vitamini B5, Pantothenic | 0.346 mg | 5 mg | 6.9% | 2.9% | 1445 ga |
Vitamini B6, pyridoxine | 0.146 mg | 2 mg | 7.3% | 3.1% | 1370 ga |
Vitamini B9, folate | 48 p | 400 mcg | 12% | 5.1% | 833 ga |
Vitamini E, alpha tocopherol, TE | 1.54 mg | 15 mg | 10.3% | 4.3% | 974 ga |
beta tocopherol | 0.34 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 11.02 mg | ~ | |||
Tocopherol Delta | 2.08 mg | ~ | |||
Vitamini K, phylloquinone | 22.8 mcg | 120 mcg | 19% | 8% | 526 ga |
Vitamini PP, ayi | 1.024 mg | 20 mg | 5.1% | 2.2% | 1953 |
Ma Macronutrients | |||||
Potaziyamu, K | 312 mg | 2500 mg | 12.5% | 5.3% | 801 ga |
Calcium, CA | 47 mg | 1000 mg | 4.7% | 2% | 2128 ga |
Mankhwala a magnesium, mg | 75 mg | 400 mg | 18.8% | 7.9% | 533 ga |
Sodium, Na | 426 mg | 1300 mg | 32.8% | 13.8% | 305 ga |
Sulufule, S | 77.8 mg | 1000 mg | 7.8% | 3.3% | 1285 ga |
Phosphorus, P. | 181 mg | 800 mg | 22.6% | 9.5% | 442 ga |
mchere | |||||
Iron, Faith | 2.54 mg | 18 mg | 14.1% | 5.9% | 709 ga |
Manganese, Mn | 1.155 mg | 2 mg | 57.8% | 24.4% | 173 ga |
Mkuwa, Cu | 377 p | 1000 mcg | 37.7% | 15.9% | 265 ga |
Selenium, Ngati | 4.7 p | 55 mcg | 8.5% | 3.6% | 1170 ga |
Nthaka, Zn | 1.44 mg | 12 mg | 12% | 5.1% | 833 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 8.08 ga | ~ | |||
Mono ndi disaccharides (shuga) | 0.62 ga | zazikulu 100 g | |||
sucrose | 0.34 ga | ~ | |||
Fructose | 0.28 ga | ~ | |||
Mafuta amchere | |||||
Mafuta a TRANS | 0.019 ga | zazikulu 1.9 g | |||
monounsaturated TRANS mafuta | 0.006 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 2.562 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.009 ga | ~ | |||
15: 0 Pentadecanoic | 0.003 ga | ~ | |||
16: 0 Palmitic | 1.662 ga | ~ | |||
17: 0 Margarine | 0.012 ga | ~ | |||
18: 0 Stearic | 0.727 ga | ~ | |||
20: 0 Arachidic | 0.075 ga | ~ | |||
22: 0 Begenova | 0.045 ga | ~ | |||
24: 0 Lignocaine | 0.028 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.34 ga | Mphindi 16.8 g | 31.8% | 13.4% | |
16: 1 Palmitoleic | 0.017 ga | ~ | |||
16: 1 CIS | 0.017 ga | ~ | |||
17: 1 Heptadecenoic | 0.008 ga | ~ | |||
18: 1 Oleic (Omega-9) | 5.258 ga | ~ | |||
18: 1 CIS | 5.252 ga | ~ | |||
18: 1 Kusintha | 0.006 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.055 ga | ~ | |||
24: 1 Neronova, CIS (omega-9) | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 8.812 ga | kuchokera 11.2-20.6 g | 78.7% | 33.2% | |
18: 2 Linoleic | 8.077 ga | ~ | |||
18: 2 TRANS isomer, osatsimikiza | 0.012 ga | ~ | |||
18: 2 omega-6, CIS, CIS | 8.062 ga | ~ | |||
18: 2 Conjugated linoleic acid | 0.003 ga | ~ | |||
18: 3 Wachisoni | 0.725 ga | ~ | |||
18: 3 omega-3, alpha-linolenic | 0.711 ga | ~ | |||
18: 3 omega-6, gamma-linolenic | 0.014 ga | ~ | |||
20: 2 Eykozadienovaya, omega-6, CIS, CIS | 0.004 ga | ~ | |||
20: 4 Arachidonic | 0.006 ga | ~ | |||
Omega-3 mafuta acids | 0.711 ga | kuchokera 0.9 mpaka 3.7 g | 79% | 33.3% | |
Omega-6 mafuta acids | 8.086 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 42.2% |
Mphamvu ndi 237 kcal.
- chikho = 246 gr (583 kcal)
- supuni = 15 g (35.6 kcal)
Hummus ali ndi mavitamini ndi michere yambiri monga vitamini B9 - 12%, vitamini K - 19%, potaziyamu - 12,5%, magnesium - 18,8%, phosphorus - 22,6%, iron - 14,1%, manganese - 57,8%, mkuwa - 37,7%, zinc 12%
- 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yamagazi, prothrombin yotsika m'magazi.
- 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.
- 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.
- 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.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 237 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere kuposa Hummus wothandiza, zopatsa mphamvu, michere, maubwino a Hummus