Mavwende zopatsa mphamvu pa 100 magalamu a zamkati

Madzi ochuluka mu zipatso monga vwende ndi mavwende amawapangitsa kukhala othandizira mosiyanasiyana kuti thupi likhale labwino m'chilimwe.

Kuphatikiza pa mfundo yakuti vwende imathandizira kukhazikika kwa madzi, imakhala ndi mavitamini ndi ma microelements ofunika kwa thupi la munthu. Panthawi imodzimodziyo, chipatsocho chimakhala ndi kukoma kokoma ndi zopatsa mphamvu zochepa pa 100 magalamu a zamkati.

Ndi zopatsa mphamvu zingati mu magalamu 100 a vwende

vwende yokoma, ngakhale ili ndi chakudya chochuluka, imatengedwa kuti ndi yotsika kwambiri komanso yopatsa thanzi.

Kuchuluka kwa zopatsa mphamvu mu vwende kumatha kusiyanasiyana kutengera mitundu. Zosiyanasiyana "Torpedo" zili ndi zopatsa mphamvu 37 pa magalamu 100, pomwe "Agasi" ndi "Kolkhoz Woman" ndizochepa kwambiri - zopatsa mphamvu pafupifupi 28-30. Ichi ndi 5% yokha ya chakudya cha tsiku ndi tsiku cha munthu. Musaiwale za kupsa kwa vwende: kupsa kwake, ndikotsekemera komanso kwambiri kalori.

Zambiri zimatengera mtundu wa zipatso. Mwachitsanzo, mu mawonekedwe owuma kapena zamzitini, zopatsa mphamvu za vwende zimatha kufika 350 kilocalories pa 100 magalamu.

Mbeu za vwende zimasiyanitsidwanso ndi kuchuluka kwamafuta ndi mapuloteni. 100 magalamu ali 555 zopatsa mphamvu. Ali ndi mavitamini ofanana ndi vwende momwemo, mocheperapo: B9 ndi B6, C, A ndi PP (1).

The mankhwala zikuchokera vwende

The mankhwala zikuchokera zipatso makamaka zimadalira nthaka ndi nyengo kulima, kulondola ndi nthawi yake ya ntchito ulimi ulimi wothirira, kusonkhanitsa, bungwe la yosungirako boma (2).

Mavitamini mu 100 g wa vwende

Gawo lalikulu la vwende ndi madzi - pafupifupi 90%. Kuphatikiza apo, chipatsocho chimakhala ndi mono- ndi ma disaccharides, kufufuza zinthu ndi mavitamini. Gawo lalikulu la kapangidwe kake ndi mavitamini a B, omwe amakhudza kwambiri magwiridwe antchito amanjenje. Vitamini B5 - 5 milligrams pa 100 g ya zamkati. Izi ndi 4,5% yazomwe zimafunikira tsiku lililonse.

Kuphatikiza pa gulu ili, vwende lili ndi vitamini A, C ndi E (7% ya mtengo watsiku ndi tsiku, 29% yamtengo watsiku ndi tsiku ndi 1% yamtengo watsiku, motsatana). Iwo amathandiza ndi mavuto ndi chikhalidwe cha khungu, tsitsi ndi misomali, bata chitetezo cha m`thupi, ndi kutenga nawo mbali mu ndondomeko normalizing ambiri chikhalidwe cha thupi.

Mchere mu 100 g wa vwende

Zinc, chitsulo, magnesium, fluorine, mkuwa, cobalt - uwu ndi wosakwanira mndandanda wa kufufuza zinthu kuti vwende wolemera mu. Izi ndi zinthu zina zimakhudza bwino ntchito ya matumbo, normalize chopondapo. Ndipo chitsulo mu kapangidwe kake ndi kofunikira kwa iwo omwe ali ndi magazi ochepa komanso otsika kwambiri a hemoglobin m'magazi.

Zinthu zothandiza sizipezeka mu zamkati za vwende, komanso mbewu zake. Amakhalanso ndi diuretic ndi anti-inflammatory effect, amawongolera magwiridwe antchito amtima. Ndipo mu mawonekedwe owuma, ndiwowonjezera kwambiri pazakudya zazikulu.

Mtengo wopatsa thanzi wa vwende

100 magalamu a mankhwala ali 35 kilocalories. Ichi ndi chaching'ono, koma nthawi yomweyo, vwende imadzaza ndi zinthu zotsatsira. Mavwende ali ndi pectin, omwe amachepetsa kuchuluka kwa cholesterol m'thupi ndikuwongolera kuyenda kwamatumbo (3).

Mlozera wa glycemic ndiwofunikanso. Chizindikirochi chikuwonetsa momwe chakudya chimakhudzira kuchuluka kwa shuga m'magazi. Mu vwende, pafupifupi 65. Mitundu yokoma imakhala ndi index ya 70, yomwe ili ndi fructose yochepa - 60-62.

Chithunzi cha BJU

Mofanana ndi zipatso ndi zipatso zambiri, ma carbohydrate omwe ali mu vwende amakhala ochulukirapo nthawi zambiri kuposa zomwe zili m'mapuloteni ndi mafuta. Ndicho chifukwa chake chipatsochi chiyenera kukhazikitsidwa mosamala mu zakudya za anthu omwe akudwala matenda a shuga, odwala matenda a shuga, komanso omwe ali ndi matenda a m'mimba.

Mapuloteni mu 100 g wa vwende

Mafuta mu 100 g wa vwende

Zakudya zopatsa mphamvu mu 100 g ya vwende

Malingaliro a Katswiri

Irina Kozlachkova, Katswiri wovomerezeka wa zakudya, membala wa bungwe la "Nutritionists of Our Country":

- Ma calories a vwende amakhala pafupifupi 35 kcal pa 100 g. Chipatsochi chili ndi zopatsa mphamvu zochepa ndipo zitha kukhala m'malo mwa maswiti. vwende imakhala ndi ulusi wopatsa thanzi womwe umapangitsa kuti matumbo azitha kuyenda bwino, alibe mafuta ndi cholesterol.

Mavwende ali ndi potaziyamu, magnesium, chitsulo, antioxidants, vitamini B6, kupatsidwa folic acid, koma makamaka vitamini C. Zimateteza chitetezo chathu komanso zimathandiza kulimbana ndi matenda a tizilombo. Mu 100 g ya chipatsochi, pafupifupi 20 mg ya vitamini C ndi gawo limodzi mwa magawo atatu a zofunika za tsiku ndi tsiku.

Mafunso ndi mayankho otchuka

Mafunso otchuka amayankhidwa ndi Irina Kozlachkova, katswiri wa zakudya zovomerezeka, membala wa gulu la anthu "Nutritsiologists of Our Country".

Magwero a

1. DT Ruzmetova, GU Abdullayeva. Katundu wa mbewu yanu. Urgench State University. Ulalo: https://cyberleninka.ru/article/n/svoystva-dynnyh-semyan/viewer
2. EB Medvedkov, AM Admaeva, BE Erenova, LK Bibleva, Yu.G., Pronina. The mankhwala zikuchokera vwende zipatso za m'ma kucha mitundu. Almaty Technological University, Republic of Kazakhstan, Almaty. Ulalo: https://cyberleninka.ru/article/n/himicheskiy-sostav-plodov-dyni-srednespelyh-sortov-kaza hstana/viewer
3. TG Koleboshina, NG Baibakova, EA Varivoda, GS Egorova. Kuyerekeza kwa mitundu yatsopano ndi mitundu yosakanizidwa ya vwende. Volgograd State Agrarian University, Volgograd. URL: https://cyberleninka.ru/article/n/sravnitelnaya-otsenka-nov yh-sortov-i-gibridnyh-populyat siy-dyni/viewer