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 | 114 kcal | 1684 kcal | 6.8% | 6% | 1477 ga |
Mapuloteni | 9.02 ga | 76 ga | 11.9% | 10.4% | 843 ga |
mafuta | 0.38 ga | 56 ga | 0.7% | 0.6% | 14737 ga |
Zakudya | 11.64 ga | 219 ga | 5.3% | 4.6% | 1881 |
Zakudya za zakudya | 7.9 ga | 20 ga | 39.5% | 34.6% | 253 ga |
Water | 69.64 ga | 2273 ga | 3.1% | 2.7% | 3264 ga |
ash | 1.42 ga | ~ | |||
mavitamini | |||||
beta carotenes | 0.005 mg | 5 mg | 0.1% | 0.1% | 100000 ga |
Vitamini B1, thiamine | 0.169 mg | 1.5 mg | 11.3% | 9.9% | 888 ga |
Vitamini B2, Riboflavin | 0.073 mg | 1.8 mg | 4.1% | 3.6% | 2466 ga |
Vitamini B4, choline | 32.7 mg | 500 mg | 6.5% | 5.7% | 1529 ga |
Vitamini B5, Pantothenic | 0.638 mg | 5 mg | 12.8% | 11.2% | 784 ga |
Vitamini B6, pyridoxine | 0.178 mg | 2 mg | 8.9% | 7.8% | 1124 ga |
Vitamini B9, folate | 181 p | 400 mcg | 45.3% | 39.7% | 221 ga |
Vitamini C, ascorbic | 1.5 mg | 90 mg | 1.7% | 1.5% | 6000 ga |
Vitamini E, alpha tocopherol, TE | 0.11 mg | 15 mg | 0.7% | 0.6% | 13636 ga |
Vitamini K, phylloquinone | 1.7 p | 120 mcg | 1.4% | 1.2% | 7059 ga |
Vitamini PP, ayi | 1.06 mg | 20 mg | 5.3% | 4.6% | 1887 |
Ma Macronutrients | |||||
Potaziyamu, K | 369 mg | 2500 mg | 14.8% | 13% | 678 ga |
Calcium, CA | 19 mg | 1000 mg | 1.9% | 1.7% | 5263 ga |
Mankhwala a magnesium, mg | 36 mg | 400 mg | 9% | 7.9% | 1111 ga |
Sodium, Na | 238 mg | 1300 mg | 18.3% | 16.1% | 546 ga |
Sulufule, S | 90.2 mg | 1000 mg | 9% | 7.9% | 1109 ga |
Phosphorus, P. | 180 mg | 800 mg | 22.5% | 19.7% | 444 ga |
mchere | |||||
Iron, Faith | 3.33 mg | 18 mg | 18.5% | 16.2% | 541 ga |
Manganese, Mn | 0.494 mg | 2 mg | 24.7% | 21.7% | 405 ga |
Mkuwa, Cu | 251 p | 1000 mcg | 25.1% | 22% | 398 ga |
Selenium, Ngati | 2.8 p | 55 mcg | 5.1% | 4.5% | 1964 |
Nthaka, Zn | 1.27 mg | 12 mg | 10.6% | 9.3% | 945 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 1.8 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 0.697 ga | ~ | |||
valine | 0.448 ga | ~ | |||
Mbiri * | 0.254 ga | ~ | |||
Isoleucine | 0.39 ga | ~ | |||
Leucine | 0.654 ga | ~ | |||
lysine | 0.63 ga | ~ | |||
methionine | 0.077 ga | ~ | |||
threonine | 0.323 ga | ~ | |||
Tryptophan | 0.081 ga | ~ | |||
phenylalanine | 0.445 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.377 ga | ~ | |||
Aspartic asidi | 0.998 ga | ~ | |||
Glycine | 0.367 ga | ~ | |||
Asidi a Glutamic | 1.399 ga | ~ | |||
Mapuloteni | 0.377 ga | ~ | |||
Serine | 0.416 ga | ~ | |||
Tyrosine | 0.241 ga | ~ | |||
Cysteine | 0.118 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.053 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.001 ga | ~ | |||
16: 0 Palmitic | 0.045 ga | ~ | |||
18: 0 Stearic | 0.005 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.064 ga | Mphindi 16.8 g | 0.4% | 0.4% | |
16: 1 Palmitoleic | 0.001 ga | ~ | |||
18: 1 Oleic (Omega-9) | 0.061 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.002 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.175 ga | kuchokera 11.2-20.6 g | 1.6% | 1.4% | |
18: 2 Linoleic | 0.137 ga | ~ | |||
18: 3 Wachisoni | 0.037 ga | ~ | |||
Omega-3 mafuta acids | 0.037 ga | kuchokera 0.9 mpaka 3.7 g | 4.1% | 3.6% | |
Omega-6 mafuta acids | 0.137 ga | kuchokera 4.7 mpaka 16.8 g | 2.9% | 2.5% |
Mphamvu yake ndi ma calories 114.
- chikho = 198 g (225.7 kcal)
Mphodza, mbewu zokhwima, zophika, ndi mchere ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 11,3%, vitamini B5 - 12,8%, vitamini B9 ndi 45.3%, potaziyamu - 14,8%, phosphorus - 22,5%, chitsulo - 18,5%, manganese - 24,7%, mkuwa - 25,1%
- vitamini B1 ndi gawo la michere yayikulu yamakabohydrate komanso mphamvu yamagetsi, yopatsa thupi mphamvu ndi mankhwala apulasitiki komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- 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.
- 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.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 114 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ma lentile, mbewu zokhwima, zophika, ndi mchere, zopatsa mphamvu, zopatsa thanzi, ma lenti, mbewu zokhwima, zophika, ndi mchere