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 calorie | Tsamba 97 | Tsamba 1684 | 5.8% | 6% | 1736 ga |
| Mapuloteni | 3.75 ga | 76 ga | 4.9% | 5.1% | 2027 ga |
| mafuta | 6.89 ga | 56 ga | 12.3% | 12.7% | 813 ga |
| Zakudya | 5.18 ga | 219 ga | 2.4% | 2.5% | 4228 ga |
| Water | 83.39 ga | 2273 ga | 3.7% | 3.8% | 2726 ga |
| ash | 0.79 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 53 | Makilogalamu 900 | 5.9% | 6.1% | 1698 ga |
| Retinol | 0.053 mg | ~ | |||
| Vitamini B1, thiamine | 0.052 mg | 1.5 mg | 3.5% | 3.6% | 2885 ga |
| Vitamini B2, riboflavin | 0.135 mg | 1.8 mg | 7.5% | 7.7% | 1333 ga |
| Vitamini B5, pantothenic | 0.192 mg | 5 mg | 3.8% | 3.9% | 2604 ga |
| Vitamini B6, pyridoxine | 0.023 mg | 2 mg | 1.2% | 1.2% | 8696 ga |
| Vitamini B9, folate | Makilogalamu 6 | Makilogalamu 400 | 1.5% | 1.5% | 6667 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.36 | Makilogalamu 3 | 12% | 12.4% | 833 ga |
| Vitamini C, ascorbic | 2.3 mg | 90 mg | 2.6% | 2.7% | 3913 ga |
| Vitamini PP, NO | 0.091 mg | 20 mg | 0.5% | 0.5% | 21978 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 178 mg | 2500 mg | 7.1% | 7.3% | 1404 ga |
| Calcium, CA | 169 mg | 1000 mg | 16.9% | 17.4% | 592 ga |
| Mankhwala a magnesium, mg | 31 mg | 400 mg | 7.8% | 8% | 1290 ga |
| Sodium, Na | 52 mg | 1300 mg | 4% | 4.1% | 2500 ga |
| Sulufule, S | 37.5 mg | 1000 mg | 3.8% | 3.9% | 2667 ga |
| Phosphorus, P. | 117 mg | 800 mg | 14.6% | 15.1% | 684 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.12 mg | 18 mg | 0.7% | 0.7% | 15000 ga |
| Manganese, Mn | 0.018 mg | 2 mg | 0.9% | 0.9% | 11111 ga |
| Mkuwa, Cu | Makilogalamu 46 | Makilogalamu 1000 | 4.6% | 4.7% | 2174 ga |
| Nthaka, Zn | 0.22 mg | 12 mg | 1.8% | 1.9% | 5455 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 0.114 ga | ~ | |||
| valine | 0.219 ga | ~ | |||
| Mbiri * | 0.078 ga | ~ | |||
| Isoleucine | 0.203 ga | ~ | |||
| nyalugwe | 0.366 ga | ~ | |||
| lysine | 0.28 ga | ~ | |||
| methionine | 0.097 ga | ~ | |||
| threonine | 0.182 ga | ~ | |||
| tryptophan | 0.053 ga | ~ | |||
| chithuvj | 0.162 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.132 ga | ~ | |||
| Aspartic asidi | 0.309 ga | ~ | |||
| glycine | 0.08 ga | ~ | |||
| Asidi a Glutamic | 0.477 ga | ~ | |||
| Mapuloteni | 0.364 ga | ~ | |||
| serine | 0.227 ga | ~ | |||
| tyrosin | 0.183 ga | ~ | |||
| Cysteine | 0.048 ga | ~ | |||
| sterols | |||||
| Cholesterol | 19 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 4.597 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.276 ga | ~ | |||
| 6: 0 nayiloni | 0.153 ga | ~ | |||
| 8: 0 Wopanga | 0.071 ga | ~ | |||
| 10: 0 Kapuli | 0.141 ga | ~ | |||
| 12: 0 Zolemba | 0.167 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.703 ga | ~ | |||
| 16: 0 Palmitic | 1.999 ga | ~ | |||
| 18: 0 Stearin | 0.682 ga | ~ | |||
| Monounsaturated mafuta zidulo | 1.787 ga | Mphindi 16.8 г | 10.6% | 10.9% | |
| 16: 1 Palmitoleic | 0.142 ga | ~ | |||
| 18:1 Olein (omega-9) | 1.566 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.146 ga | kuchokera 11.2 mpaka 20.6 | 1.3% | 1.3% | |
| 18: 2 Linoleic | 0.07 ga | ~ | |||
| 18: 3 Wachisoni | 0.076 ga | ~ | |||
| Omega-3 mafuta acids | 0.076 ga | kuchokera 0.9 mpaka 3.7 | 8.4% | 8.7% | |
| Omega-6 mafuta acids | 0.07 ga | kuchokera 4.7 mpaka 16.8 | 1.5% | 1.5% |
Mphamvu ndi 97 kcal.
- chikho = 244 g (236.7 kCal)
- Gawo limodzi = 976 g (946.7 kcal)
Mkaka wa njati zaku India mavitamini ndi michere yambiri monga: vitamini B12 - 12%, calcium - 16,9%, phosphorus - 14,6%
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
Tags: kalori 97 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza mkaka wa njati zaku India, zopatsa mphamvu, michere, zothandiza