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 88 | Tsamba 1684 | 5.2% | 5.9% | 1914 ga |
| Mapuloteni | 1.98 ga | 76 ga | 2.6% | 3% | 3838 ga |
| mafuta | 0.95 ga | 56 ga | 1.7% | 1.9% | 5895 ga |
| Zakudya | 16.61 ga | 219 ga | 7.6% | 8.6% | 1318 ga |
| CHIKWANGWANI chamagulu | 1.3 ga | 20 ga | 6.5% | 7.4% | 1538 ga |
| Water | 78.44 ga | 2273 ga | 3.5% | 4% | 2898 ga |
| ash | 0.72 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 138 | Makilogalamu 900 | 15.3% | 17.4% | 652 ga |
| Retinol | 0.138 mg | ~ | |||
| Lutein + Zeaxanthin | Makilogalamu 24 | ~ | |||
| Vitamini B1, thiamine | 0.179 mg | 1.5 mg | 11.9% | 13.5% | 838 ga |
| Vitamini B2, riboflavin | 0.152 mg | 1.8 mg | 8.4% | 9.5% | 1184 ga |
| Vitamini B4, choline | 6 mg | 500 mg | 1.2% | 1.4% | 8333 ga |
| Vitamini B5, pantothenic | 0.188 mg | 5 mg | 3.8% | 4.3% | 2660 ga |
| Vitamini B6, pyridoxine | 0.253 mg | 2 mg | 12.7% | 14.4% | 791 ga |
| Vitamini B9, folate | Makilogalamu 82 | Makilogalamu 400 | 20.5% | 23.3% | 488 ga |
| Vitamini C, ascorbic | 0.1 mg | 90 mg | 0.1% | 0.1% | 90000 ga |
| Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.7% | 16667 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.5 | Makilogalamu 120 | 0.4% | 0.5% | 24000 ga |
| Vitamini PP, NO | 2.343 mg | 20 mg | 11.7% | 13.3% | 854 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 85 mg | 2500 mg | 3.4% | 3.9% | 2941 ga |
| Calcium, CA | 56 mg | 1000 mg | 5.6% | 6.4% | 1786 ga |
| Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 5.5% | 2105 ga |
| Sodium, Na | 111 mg | 1300 mg | 8.5% | 9.7% | 1171 ga |
| Sulufule, S | 19.8 mg | 1000 mg | 2% | 2.3% | 5051 ga |
| Phosphorus, P. | 64 mg | 800 mg | 8% | 9.1% | 1250 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.21 mg | 18 mg | 12.3% | 14% | 814 ga |
| Manganese, Mn | 0.466 mg | 2 mg | 23.3% | 26.5% | 429 ga |
| Mkuwa, Cu | Makilogalamu 74 | Makilogalamu 1000 | 7.4% | 8.4% | 1351 ga |
| Selenium, Ngati | Makilogalamu 1.6 | Makilogalamu 55 | 2.9% | 3.3% | 3438 ga |
| Nthaka, Zn | 0.42 mg | 12 mg | 3.5% | 4% | 2857 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 8.71 ga | maulendo 100 г | |||
| Mafuta acid | |||||
| Transgender | 0.008 ga | maulendo 1.9 г | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.15 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.003 ga | ~ | |||
| 16: 0 Palmitic | 0.132 ga | ~ | |||
| 17-0 margarine | 0.001 ga | ~ | |||
| 18: 0 Stearin | 0.012 ga | ~ | |||
| 20:0 Chiarachinic | 0.001 ga | ~ | |||
| 22: 0 | 0.001 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.283 ga | Mphindi 16.8 г | 1.7% | 1.9% | |
| 16: 1 Palmitoleic | 0.002 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.275 ga | ~ | |||
| 20: 1 Chidole (9) | 0.005 ga | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.001 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.299 ga | kuchokera 11.2 mpaka 20.6 | 2.7% | 3.1% | |
| 18: 2 Linoleic | 0.289 ga | ~ | |||
| 18: 3 Wachisoni | 0.009 ga | ~ | |||
| Omega-3 mafuta acids | 0.009 ga | kuchokera 0.9 mpaka 3.7 | 1% | 1.1% | |
| Omega-6 mafuta acids | 0.289 ga | kuchokera 4.7 mpaka 16.8 | 6.1% | 6.9% |
Mphamvu ndi 88 kcal.
- chikho = 240 g (211.2 kCal)
- supuni = 15 g (13.2 kCal)
- paketi, yokonzedwa = 158 g (139 kCal)
Nthawi yomweyo oatmeal (nthawi yomweyo) ndi zoumba ndi zonunkhira, zophikidwa m'madzi mavitamini ndi mchere wambiri monga: vitamini A - 15,3%, vitamini B1 - 11,9%, vitamini B6 - 12,7%, vitamini B9 - 20,5%, vitamini PP - 11,7%, iron - 12,3%, manganese - 23,3%
- 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 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
Tags: calorie okhutira 88 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Instant oatmeal (nthawi yomweyo) ndi zoumba ndi zonunkhira, yophika m'madzi, zopatsa mphamvu, zakudya, zothandiza katundu Instant oatmeal (nthawi yomweyo) ndi zoumba ndi zonunkhira, yophika mmadzi