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 411 | Tsamba 1684 | 24.4% | 5.9% | 410 ga |
Mapuloteni | 5.1 ga | 76 ga | 6.7% | 1.6% | 1490 ga |
mafuta | 4.76 ga | 56 ga | 8.5% | 2.1% | 1176 ga |
Zakudya | 82.14 ga | 219 ga | 37.5% | 9.1% | 267 ga |
CHIKWANGWANI chamagulu | 4.8 ga | 20 ga | 24% | 5.8% | 417 ga |
Water | 1.3 ga | 2273 ga | 0.1% | 174846 ga | |
ash | 1.9 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 33 | Makilogalamu 900 | 3.7% | 0.9% | 2727 ga |
Retinol | 0.032 mg | ~ | |||
beta carotenes | 0.005 mg | 5 mg | 0.1% | 100000 ga | |
Lutein + Zeaxanthin | Makilogalamu 2 | ~ | |||
Vitamini B1, thiamine | 0.173 mg | 1.5 mg | 11.5% | 2.8% | 867 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 2.7% | 900 ga |
Vitamini B4, choline | 27.2 mg | 500 mg | 5.4% | 1.3% | 1838 ga |
Vitamini B5, pantothenic | 0.316 mg | 5 mg | 6.3% | 1.5% | 1582 ga |
Vitamini B6, pyridoxine | 0.156 mg | 2 mg | 7.8% | 1.9% | 1282 ga |
Vitamini B9, folate | Makilogalamu 50 | Makilogalamu 400 | 12.5% | 3% | 800 ga |
Vitamini B12, cobalamin | Makilogalamu 0.42 | Makilogalamu 3 | 14% | 3.4% | 714 ga |
Vitamini C, ascorbic | 1.5 mg | 90 mg | 1.7% | 0.4% | 6000 ga |
Vitamini E, alpha tocopherol, TE | 0.17 mg | 15 mg | 1.1% | 0.3% | 8824 ga |
Vitamini K, phylloquinone | Makilogalamu 2.5 | Makilogalamu 120 | 2.1% | 0.5% | 4800 ga |
Vitamini PP, NO | 2.003 mg | 20 mg | 10% | 2.4% | 999 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 618 mg | 2500 mg | 24.7% | 6% | 405 ga |
Calcium, CA | 60 mg | 1000 mg | 6% | 1.5% | 1667 ga |
Mankhwala a magnesium, mg | 70 mg | 400 mg | 17.5% | 4.3% | 571 ga |
Sodium, Na | 190 mg | 1300 mg | 14.6% | 3.6% | 684 ga |
Sulufule, S | 51 mg | 1000 mg | 5.1% | 1.2% | 1961 ga |
Phosphorus, P. | 175 mg | 800 mg | 21.9% | 5.3% | 457 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.28 mg | 18 mg | 12.7% | 3.1% | 789 ga |
Mkuwa, Cu | Makilogalamu 200 | Makilogalamu 1000 | 20% | 4.9% | 500 ga |
Selenium, Ngati | Makilogalamu 6.9 | Makilogalamu 55 | 12.5% | 3% | 797 ga |
Nthaka, Zn | 0.8 mg | 12 mg | 6.7% | 1.6% | 1500 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 66.67 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 1 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.381 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.111 ga | ~ | |||
6: 0 nayiloni | 0.031 ga | ~ | |||
8: 0 Wopanga | 0.034 ga | ~ | |||
10: 0 Kapuli | 0.076 ga | ~ | |||
12: 0 Zolemba | 0.079 ga | ~ | |||
14: 0 Zachinsinsi | 0.362 ga | ~ | |||
16: 0 Palmitic | 1.152 ga | ~ | |||
18: 0 Stearin | 0.412 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.167 ga | Mphindi 16.8 г | 6.9% | 1.7% | |
16: 1 Palmitoleic | 0.158 ga | ~ | |||
18:1 Olein (omega-9) | 0.941 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.669 ga | kuchokera 11.2 mpaka 20.6 | 6% | 1.5% | |
18: 2 Linoleic | 0.583 ga | ~ | |||
18: 3 Wachisoni | 0.085 ga | ~ | |||
Omega-3 mafuta acids | 0.085 ga | kuchokera 0.9 mpaka 3.7 | 9.4% | 2.3% | |
Omega-6 mafuta acids | 0.583 ga | kuchokera 4.7 mpaka 16.8 | 12.4% | 3% | |
Zinthu zina | |||||
Kafeini | 37 mg | ~ | |||
theobromine | 345 mg | ~ |
Mphamvu ndi 411 kcal.
- kutumikira (3 kuunjika tsp kapena envelopu 1) = 21 гр (86.3 кКал)
Sakanizani zakumwa za chimera, chokoleti, ufa mavitamini ndi mchere wambiri monga: vitamini B1 - 11,5%, vitamini B2 - 11,1%, vitamini B9 - 12,5%, vitamini B12 - 14%, potaziyamu - 24,7%, magnesium - 17,5 %, phosphorous - 21,9%, chitsulo - 12,7%, mkuwa - 20%, selenium - 12,5%
- Vitamini V1 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 V2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- Vitamini V9 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 V12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- 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.
- hardware 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.
- 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.
Mutha kupeza kalozera wathunthu wazogulitsa zothandiza kwambiri pazowonjezera.
Tags: kalori okhutira 411 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza Kusakaniza chimera zakumwa, chokoleti, ufa, zopatsa mphamvu, zakudya, zothandiza katundu Kusakaniza chimera zakumwa, chokoleti, ufa
2021-02-17