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 428 | Tsamba 1684 | 25.4% | 5.9% | 393 ga |
Mapuloteni | 14.29 ga | 76 ga | 18.8% | 4.4% | 532 ga |
mafuta | 9.52 ga | 56 ga | 17% | 4% | 588 ga |
Zakudya | 71.11 ga | 219 ga | 32.5% | 7.6% | 308 ga |
CHIKWANGWANI chamagulu | 0.1 ga | 20 ga | 0.5% | 0.1% | 20000 ga |
Water | 2 ga | 2273 ga | 0.1% | 113650 ga | |
ash | 2.98 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 63 | Makilogalamu 900 | 7% | 1.6% | 1429 ga |
Retinol | 0.062 mg | ~ | |||
beta carotenes | 0.011 mg | 5 mg | 0.2% | 45455 ga | |
Lutein + Zeaxanthin | Makilogalamu 7 | ~ | |||
Vitamini B1, thiamine | 0.505 mg | 1.5 mg | 33.7% | 7.9% | 297 ga |
Vitamini B2, riboflavin | 0.92 mg | 1.8 mg | 51.1% | 11.9% | 196 ga |
Vitamini B4, choline | 58.7 mg | 500 mg | 11.7% | 2.7% | 852 ga |
Vitamini B5, pantothenic | 0.624 mg | 5 mg | 12.5% | 2.9% | 801 ga |
Vitamini B6, pyridoxine | 0.41 mg | 2 mg | 20.5% | 4.8% | 488 ga |
Vitamini B9, folate | Makilogalamu 46 | Makilogalamu 400 | 11.5% | 2.7% | 870 ga |
Vitamini B12, cobalamin | Makilogalamu 0.8 | Makilogalamu 3 | 26.7% | 6.2% | 375 ga |
Vitamini C, ascorbic | 2.9 mg | 90 mg | 3.2% | 0.7% | 3103 ga |
Vitamini E, alpha tocopherol, TE | 0.36 mg | 15 mg | 2.4% | 0.6% | 4167 ga |
Vitamini K, phylloquinone | Makilogalamu 5.4 | Makilogalamu 120 | 4.5% | 1.1% | 2222 ga |
Vitamini PP, NO | 5.246 mg | 20 mg | 26.2% | 6.1% | 381 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 758 mg | 2500 mg | 30.3% | 7.1% | 330 ga |
Calcium, CA | 298 mg | 1000 mg | 29.8% | 7% | 336 ga |
Mankhwala a magnesium, mg | 93 mg | 400 mg | 23.3% | 5.4% | 430 ga |
Sodium, Na | 405 mg | 1300 mg | 31.2% | 7.3% | 321 ga |
Sulufule, S | 142.9 mg | 1000 mg | 14.3% | 3.3% | 700 ga |
Phosphorus, P. | 358 mg | 800 mg | 44.8% | 10.5% | 223 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.7 mg | 18 mg | 3.9% | 0.9% | 2571 ga |
Manganese, Mn | 0.237 mg | 2 mg | 11.9% | 2.8% | 844 ga |
Mkuwa, Cu | Makilogalamu 200 | Makilogalamu 1000 | 20% | 4.7% | 500 ga |
Selenium, Ngati | Makilogalamu 16.4 | Makilogalamu 55 | 29.8% | 7% | 335 ga |
Nthaka, Zn | 0.99 mg | 12 mg | 8.3% | 1.9% | 1212 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 47.62 ga | maulendo 100 г | |||
sterols | |||||
Cholesterol | 24 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.762 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.22 ga | ~ | |||
6: 0 nayiloni | 0.061 ga | ~ | |||
8: 0 Wopanga | 0.068 ga | ~ | |||
10: 0 Kapuli | 0.151 ga | ~ | |||
12: 0 Zolemba | 0.156 ga | ~ | |||
14: 0 Zachinsinsi | 0.719 ga | ~ | |||
16: 0 Palmitic | 2.343 ga | ~ | |||
18: 0 Stearin | 0.799 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.157 ga | Mphindi 16.8 г | 12.8% | 3% | |
16: 1 Palmitoleic | 0.29 ga | ~ | |||
18:1 Olein (omega-9) | 1.741 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.429 ga | kuchokera 11.2 mpaka 20.6 | 12.8% | 3% | |
18: 2 Linoleic | 1.254 ga | ~ | |||
18: 3 Wachisoni | 0.174 ga | ~ | |||
Omega-3 mafuta acids | 0.174 ga | kuchokera 0.9 mpaka 3.7 | 19.3% | 4.5% | |
Omega-6 mafuta acids | 1.254 ga | kuchokera 4.7 mpaka 16.8 | 26.7% | 6.2% |
Mphamvu ndi 428 kcal.
- kutumikira (3 kuunjika tsp kapena envelopu 1) = 21 гр (89.9 кКал)
Sakanizani zakumwa za chimera, zachilengedwe, ufa mavitamini ndi michere yambiri monga: vitamini B1 - 33,7%, vitamini B2 - 51,1%, choline - 11,7%, vitamini B5 - 12,5%, vitamini B6 - 20,5%, vitamini B9 - 11,5%, vitamini B12 - 26,7%, vitamini PP - 26,2%, potaziyamu - 30,3%, calcium - 29,8%, magnesium - 23,3%, phosphorus - 44,8%, manganese - 11,9%, mkuwa - 20%, selenium - 29,8%
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- Vitamini V5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- Vitamini V6 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 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.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
- 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.
- 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 428 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza Sakanizani zakumwa za chimera, zachilengedwe, ufa, zopatsa mphamvu, michere, zofunikira, Sakanizani zakumwa za chimera, zachilengedwe, ufa
2021-02-17