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 | 105 kcal | 1684 kcal | 6.2% | 5.9% | 1604 ga |
| Mapuloteni | 6.65 ga | 76 ga | 8.8% | 8.4% | 1143 ga |
| mafuta | 0.3 ga | 56 ga | 0.5% | 0.5% | 18667 ga |
| Zakudya | 14.65 ga | 219 ga | 6.7% | 6.4% | 1495 ga |
| Zakudya za zakudya | 4.8 ga | 20 ga | 24% | 22.9% | 417 ga |
| Water | 72.35 ga | 2273 ga | 3.2% | 3% | 3142 ga |
| ash | 1.25 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 8 p | 900 mcg | 0.9% | 0.9% | 11250 ga |
| beta carotenes | 0.1 mg | 5 mg | 2% | 1.9% | 5000 ga |
| Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 4.5% | 2143 ga |
| Vitamini B2, Riboflavin | 0.055 mg | 1.8 mg | 3.1% | 3% | 3273 ga |
| Vitamini B4, choline | 37.2 mg | 500 mg | 7.4% | 7% | 1344 ga |
| Vitamini B5, Pantothenic | 0.177 mg | 5 mg | 3.5% | 3.3% | 2825 ga |
| Vitamini B6, pyridoxine | 0.115 mg | 2 mg | 5.8% | 5.5% | 1739 ga |
| Vitamini B9, folate | 16 p | 400 mcg | 4% | 3.8% | 2500 ga |
| Vitamini C, ascorbic | 5.8 mg | 90 mg | 6.4% | 6.1% | 1552 ga |
| Vitamini E, alpha tocopherol, TE | 0.64 mg | 15 mg | 4.3% | 4.1% | 2344 ga |
| Vitamini K, phylloquinone | 5.2 p | 120 mcg | 4.3% | 4.1% | 2308 ga |
| Vitamini PP, ayi | 0.77 mg | 20 mg | 3.9% | 3.7% | 2597 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 411 mg | 2500 mg | 16.4% | 15.6% | 608 ga |
| Calcium, CA | 28 mg | 1000 mg | 2.8% | 2.7% | 3571 ga |
| Mankhwala a magnesium, mg | 56 mg | 400 mg | 14% | 13.3% | 714 ga |
| Sodium, Na | 265 mg | 1300 mg | 20.4% | 19.4% | 491 ga |
| Sulufule, S | 66.5 mg | 1000 mg | 6.7% | 6.4% | 1504 ga |
| Phosphorus, P. | 112 mg | 800 mg | 14% | 13.3% | 714 ga |
| mchere | |||||
| Iron, Faith | 1.96 mg | 18 mg | 10.9% | 10.4% | 918 ga |
| Manganese, Mn | 0.813 mg | 2 mg | 40.7% | 38.8% | 246 ga |
| Mkuwa, Cu | 197 p | 1000 mcg | 19.7% | 18.8% | 508 ga |
| Selenium, Ngati | 1.7 p | 55 mcg | 3.1% | 3% | 3235 ga |
| Nthaka, Zn | 0.55 mg | 12 mg | 4.6% | 4.4% | 2182 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 1.37 ga | zazikulu 100 g | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.445 ga | ~ | |||
| valine | 0.415 ga | ~ | |||
| Mbiri * | 0.226 ga | ~ | |||
| Isoleucine | 0.428 ga | ~ | |||
| Leucine | 0.522 ga | ~ | |||
| lysine | 0.439 ga | ~ | |||
| methionine | 0.066 ga | ~ | |||
| threonine | 0.282 ga | ~ | |||
| Tryptophan | 0.087 ga | ~ | |||
| phenylalanine | 0.328 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.252 ga | ~ | |||
| Aspartic asidi | 0.714 ga | ~ | |||
| Glycine | 0.266 ga | ~ | |||
| Asidi a Glutamic | 0.857 ga | ~ | |||
| Mapuloteni | 0.099 ga | ~ | |||
| Serine | 0.415 ga | ~ | |||
| Tyrosine | 0.214 ga | ~ | |||
| Cysteine | 0.081 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.068 ga | zazikulu 18.7 g | |||
| 14: 0 Zachinsinsi | 0.001 ga | ~ | |||
| 16: 0 Palmitic | 0.06 ga | ~ | |||
| 18: 0 Stearic | 0.008 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.017 ga | Mphindi 16.8 g | 0.1% | 0.1% | |
| 18: 1 Oleic (Omega-9) | 0.017 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.145 ga | kuchokera 11.2-20.6 g | 1.3% | 1.2% | |
| 18: 2 Linoleic | 0.098 ga | ~ | |||
| 18: 3 Wachisoni | 0.047 ga | ~ | |||
| Omega-3 mafuta acids | 0.047 ga | kuchokera 0.9 mpaka 3.7 g | 5.2% | 5% | |
| Omega-6 mafuta acids | 0.098 ga | kuchokera 4.7 mpaka 16.8 g | 2.1% | 2% |
Mphamvu yake ndi ma calories 105.
- 0,5 chikho = 90 g (94.5 kcal)
- phukusi (10 oz) zokolola = 311 g (326.6 kcal)
Nyemba za Lima, ndi zazing'ono, zosakhwima, zozizira, zophikidwa, ndi mchere olemera mu mavitamini ndi mchere monga potaziyamu - 16,4%, magnesium - 14%, phosphorous - 14%, manganese - 40,7%, mkuwa - 19,7%.
- 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.
- mankhwala enaake a imakhudzidwa ndi kagayidwe kabwino ka mphamvu ndi mapuloteni kaphatikizidwe, ma nucleic acid, imakhazikika pakhungu, ndikofunikira pakukhalitsa ndi homeostasis ya calcium, potaziyamu ndi sodium. Kulephera kwa magnesium kumabweretsa hypomagnesemia, kumawonjezera chiopsezo chokhala ndi matenda oopsa, matenda amtima.
- 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.
- 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 105 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Lima nyemba, ndi ang'onoang'ono, mwana, mazira, yophika ndi mchere, zopatsa mphamvu, zakudya, ubwino Lima nyemba, ndi ang'onoang'ono, mwana, mazira, kuphika, Ndi mchere