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 362 | Tsamba 1684 | 21.5% | 5.9% | 465 ga |
Mapuloteni | 11.92 ga | 76 ga | 15.7% | 4.3% | 638 ga |
mafuta | 6.9 ga | 56 ga | 12.3% | 3.4% | 812 ga |
Zakudya | 59.52 ga | 219 ga | 27.2% | 7.5% | 368 ga |
CHIKWANGWANI chamagulu | 10 ga | 20 ga | 50% | 13.8% | 200 ga |
Water | 8.92 ga | 2273 ga | 0.4% | 0.1% | 25482 ga |
ash | 2.75 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 772 | Makilogalamu 900 | 85.8% | 23.7% | 117 ga |
Retinol | 0.772 mg | ~ | |||
Vitamini B1, thiamine | 0.445 mg | 1.5 mg | 29.7% | 8.2% | 337 ga |
Vitamini B2, riboflavin | 0.05 mg | 1.8 mg | 2.8% | 0.8% | 3600 ga |
Vitamini B4, choline | 27.7 mg | 500 mg | 5.5% | 1.5% | 1805 ga |
Vitamini B5, pantothenic | 1.2 mg | 5 mg | 24% | 6.6% | 417 ga |
Vitamini B6, pyridoxine | 0.08 mg | 2 mg | 4% | 1.1% | 2500 ga |
Vitamini B9, folate | Makilogalamu 32 | Makilogalamu 400 | 8% | 2.2% | 1250 ga |
Vitamini E, alpha tocopherol, TE | 0.51 mg | 15 mg | 3.4% | 0.9% | 2941 ga |
beta tocopherol | 0.2 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 1.9 | Makilogalamu 120 | 1.6% | 0.4% | 6316 ga |
Vitamini PP, NO | 1.035 mg | 20 mg | 5.2% | 1.4% | 1932 ga |
betaine | 25.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 366 mg | 2500 mg | 14.6% | 4% | 683 ga |
Calcium, CA | 351 mg | 1000 mg | 35.1% | 9.7% | 285 ga |
Mankhwala a magnesium, mg | 128 mg | 400 mg | 32% | 8.8% | 313 ga |
Sodium, Na | 220 mg | 1300 mg | 16.9% | 4.7% | 591 ga |
Sulufule, S | 119.2 mg | 1000 mg | 11.9% | 3.3% | 839 ga |
Phosphorus, P. | 423 mg | 800 mg | 52.9% | 14.6% | 189 ga |
Tsatani Zinthu | |||||
Iron, Faith | 24.72 mg | 18 mg | 137.3% | 37.9% | 73 ga |
Manganese, Mn | 3.385 mg | 2 mg | 169.3% | 46.8% | 59 ga |
Mkuwa, Cu | Makilogalamu 360 | Makilogalamu 1000 | 36% | 9.9% | 278 ga |
Selenium, Ngati | Makilogalamu 23.2 | Makilogalamu 55 | 42.2% | 11.7% | 237 ga |
Nthaka, Zn | 2.51 mg | 12 mg | 20.9% | 5.8% | 478 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 56.65 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.5 ga | maulendo 100 г | |||
galactose | 0.1 ga | ~ | |||
Shuga (dextrose) | 0.1 ga | ~ | |||
lactose | 0.1 ga | ~ | |||
Maltose | 0.1 ga | ~ | |||
sucrose | 1 ga | ~ | |||
fructose | 0.1 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.839 ga | ~ | |||
valine | 0.705 ga | ~ | |||
Mbiri * | 0.285 ga | ~ | |||
Isoleucine | 0.495 ga | ~ | |||
nyalugwe | 0.96 ga | ~ | |||
lysine | 0.675 ga | ~ | |||
methionine | 0.215 ga | ~ | |||
threonine | 0.366 ga | ~ | |||
tryptophan | 0.18 ga | ~ | |||
chithuvj | 0.66 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.555 ga | ~ | |||
Aspartic asidi | 1.166 ga | ~ | |||
glycine | 0.631 ga | ~ | |||
Asidi a Glutamic | 2.73 ga | ~ | |||
Mapuloteni | 0.389 ga | ~ | |||
serine | 0.629 ga | ~ | |||
tyrosin | 0.38 ga | ~ | |||
Cysteine | 0.435 ga | ~ | |||
Mafuta acid | |||||
Transgender | 0.016 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.008 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.346 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.01 ga | ~ | |||
15:0 Pentadecanoic | 0.002 ga | ~ | |||
16: 0 Palmitic | 1.2 ga | ~ | |||
17-0 margarine | 0.004 ga | ~ | |||
18: 0 Stearin | 0.11 ga | ~ | |||
20:0 Chiarachinic | 0.01 ga | ~ | |||
24:0 Lignoceric | 0.01 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.325 ga | Mphindi 16.8 г | 13.8% | 3.8% | |
16: 1 Palmitoleic | 0.01 ga | ~ | |||
16:1 mz | 0.01 ga | ~ | |||
17:1 Heptadecene | 0.002 ga | ~ | |||
18:1 Olein (omega-9) | 2.258 ga | ~ | |||
18:1 mz | 2.25 ga | ~ | |||
18: 1 kusinthana | 0.008 ga | ~ | |||
20: 1 Chidole (9) | 0.05 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.005 ga | ~ | |||
22:1 mz | 0.005 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.533 ga | kuchokera 11.2 mpaka 20.6 | 22.6% | 6.2% | |
18: 2 Linoleic | 2.448 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.008 ga | ~ | |||
18:2 Omega-6, cis, cis | 2.44 ga | ~ | |||
18: 3 Wachisoni | 0.072 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.07 ga | ~ | |||
18: 3 Omega-6, Gamma Linolenic | 0.002 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 ga | ~ | |||
20:3 Eicosatriene | 0.003 ga | ~ | |||
20:3 Omega-6 | 0.003 ga | ~ | |||
Omega-3 mafuta acids | 0.07 ga | kuchokera 0.9 mpaka 3.7 | 7.8% | 2.2% | |
Omega-6 mafuta acids | 2.447 ga | kuchokera 4.7 mpaka 16.8 | 52.1% | 14.4% |
Mphamvu ndi 362 kcal.
- paketi = 28 g (101.4 kCal)
Oatmeal yomweyo (yomweyo), youma mavitamini ndi mchere monga: vitamini A - 85,8%, vitamini B1 - 29,7%, vitamini B5 - 24%, potaziyamu - 14,6%, calcium - 35,1%, magnesium - 32%, phosphorous. - 52,9%, chitsulo - 137,3%, manganese - 169,3%, mkuwa - 36%, selenium - 42,2%, zinki - 20,9%
- 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 B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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.
- 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: calorie zili 362 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi zothandiza Instant oatmeal (nthawi yomweyo), youma, zopatsa mphamvu, zakudya, zothandiza katundu Instant oatmeal (nthawi yomweyo), youma