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 353 | Tsamba 1684 | 21% | 5.9% | 477 ga |
Mapuloteni | 19.9 ga | 76 ga | 26.2% | 7.4% | 382 ga |
mafuta | 1.4 ga | 56 ga | 2.5% | 0.7% | 4000 ga |
Zakudya | 65.8 ga | 219 ga | 30% | 8.5% | 333 ga |
CHIKWANGWANI chamagulu | 0.4 ga | 20 ga | 2% | 0.6% | 5000 ga |
Water | 7.4 ga | 2273 ga | 0.3% | 0.1% | 30716 ga |
ash | 5.1 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 625 | Makilogalamu 900 | 69.4% | 19.7% | 144 ga |
Retinol | 0.625 mg | ~ | |||
Vitamini B1, thiamine | 0.85 mg | 1.5 mg | 56.7% | 16.1% | 176 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.1% | 900 ga |
Vitamini B4, choline | 148.4 mg | 500 mg | 29.7% | 8.4% | 337 ga |
Vitamini B6, pyridoxine | 1.14 mg | 2 mg | 57% | 16.1% | 175 ga |
Vitamini B9, folate | Makilogalamu 485 | Makilogalamu 400 | 121.3% | 34.4% | 82 ga |
Vitamini B12, cobalamin | Makilogalamu 1.71 | Makilogalamu 3 | 57% | 16.1% | 175 ga |
Vitamini B12 Wowonjezera | Makilogalamu 1 | ~ | |||
Vitamini C, ascorbic | 76.9 mg | 90 mg | 85.4% | 24.2% | 117 ga |
Vitamini E, alpha tocopherol, TE | 9.37 mg | 15 mg | 62.5% | 17.7% | 160 ga |
Vitamini E Wowonjezera | 9.37 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 90 | Makilogalamu 120 | 75% | 21.2% | 133 ga |
Vitamini PP, NO | 14.24 mg | 20 mg | 71.2% | 20.2% | 140 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 947 mg | 2500 mg | 37.9% | 10.7% | 264 ga |
Calcium, CA | 285 mg | 1000 mg | 28.5% | 8.1% | 351 ga |
Mankhwala a magnesium, mg | 228 mg | 400 mg | 57% | 16.1% | 175 ga |
Sodium, Na | 385 mg | 1300 mg | 29.6% | 8.4% | 338 ga |
Sulufule, S | 199 mg | 1000 mg | 19.9% | 5.6% | 503 ga |
Phosphorus, P. | 427 mg | 800 mg | 53.4% | 15.1% | 187 ga |
Tsatani Zinthu | |||||
Iron, Faith | 12.82 mg | 18 mg | 71.2% | 20.2% | 140 ga |
Mkuwa, Cu | Makilogalamu 1425 | Makilogalamu 1000 | 142.5% | 40.4% | 70 ga |
Selenium, Ngati | Makilogalamu 12.1 | Makilogalamu 55 | 22% | 6.2% | 455 ga |
Nthaka, Zn | 8.55 mg | 12 mg | 71.3% | 20.2% | 140 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 65.8 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 12 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.56 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.01 ga | ~ | |||
6: 0 nayiloni | 0.002 ga | ~ | |||
8: 0 Wopanga | 0.003 ga | ~ | |||
10: 0 Kapuli | 0.005 ga | ~ | |||
12: 0 Zolemba | 0.003 ga | ~ | |||
14: 0 Zachinsinsi | 0.023 ga | ~ | |||
16: 0 Palmitic | 0.286 ga | ~ | |||
18: 0 Stearin | 0.216 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.314 ga | Mphindi 16.8 г | 1.9% | 0.5% | |
16: 1 Palmitoleic | 0.008 ga | ~ | |||
18:1 Olein (omega-9) | 0.302 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.278 ga | kuchokera 11.2 mpaka 20.6 | 2.5% | 0.7% | |
18: 2 Linoleic | 0.247 ga | ~ | |||
18: 3 Wachisoni | 0.031 ga | ~ | |||
Omega-3 mafuta acids | 0.031 ga | kuchokera 0.9 mpaka 3.7 | 3.4% | 1% | |
Omega-6 mafuta acids | 0.247 ga | kuchokera 4.7 mpaka 16.8 | 5.3% | 1.5% | |
Zinthu zina | |||||
Kafeini | 25 mg | ~ | |||
theobromine | 290 mg | ~ |
Mphamvu ndi 353 kcal.
- supuni = 7.4 g (26.1 kCal)
- Envelopu = 37 g (130.6 kCal)
Chakumwa chokoleti chapompopompo, chouma mavitamini ndi michere yambiri monga: vitamini A - 69,4%, vitamini B1 - 56,7%, vitamini B2 - 11,1%, choline - 29,7%, vitamini B6 - 57%, vitamini B9 - 121,3, 12%, vitamini B57 - 85,4%, vitamini C - 62,5%, vitamini E - 75%, vitamini K - 71,2%, vitamini PP - 37,9%, potaziyamu - 28,5%, calcium - 57, 53,4%, magnesium - 71,2%, phosphorus - 142,5%, chitsulo - 22%, mkuwa - 71,3%, selenium - XNUMX%, zinc - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- 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.
- vitamini C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- vitamini E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- vitamini K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yogwiritsira ntchito magazi, zomwe zimatsitsa prothrombin m'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.
- 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.
- 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.
- 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 353 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Kusungunuka chokoleti chakumwa, youma, zopatsa mphamvu, zakudya, zothandiza katundu Kusungunuka chokoleti chakumwa, youma