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 86 | Tsamba 1684 | 5.1% | 5.9% | 1958 ga |
| Mapuloteni | 3.67 ga | 76 ga | 4.8% | 5.6% | 2071 ga |
| mafuta | 3.21 ga | 56 ga | 5.7% | 6.6% | 1745 ga |
| Zakudya | 10.67 ga | 219 ga | 4.9% | 5.7% | 2052 ga |
| Water | 81.49 ga | 2273 ga | 3.6% | 4.2% | 2789 ga |
| ash | 0.97 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 281 | Makilogalamu 900 | 31.2% | 36.3% | 320 ga |
| Retinol | 0.28 mg | ~ | |||
| beta carotenes | 0.005 mg | 5 mg | 0.1% | 0.1% | 100000 ga |
| Vitamini B1, thiamine | 0.277 mg | 1.5 mg | 18.5% | 21.5% | 542 ga |
| Vitamini B2, riboflavin | 0.455 mg | 1.8 mg | 25.3% | 29.4% | 396 ga |
| Vitamini B5, pantothenic | 0.353 mg | 5 mg | 7.1% | 8.3% | 1416 ga |
| Vitamini B6, pyridoxine | 0.325 mg | 2 mg | 16.3% | 19% | 615 ga |
| Vitamini B9, folate | Makilogalamu 6 | Makilogalamu 400 | 1.5% | 1.7% | 6667 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.4 | Makilogalamu 3 | 13.3% | 15.5% | 750 ga |
| Vitamini C, ascorbic | 10.4 mg | 90 mg | 11.6% | 13.5% | 865 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.4 | Makilogalamu 120 | 0.3% | 0.3% | 30000 ga |
| Vitamini PP, NO | 3.993 mg | 20 mg | 20% | 23.3% | 501 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 200 mg | 2500 mg | 8% | 9.3% | 1250 ga |
| Calcium, CA | 123 mg | 1000 mg | 12.3% | 14.3% | 813 ga |
| Mankhwala a magnesium, mg | 15 mg | 400 mg | 3.8% | 4.4% | 2667 ga |
| Sodium, Na | 72 mg | 1300 mg | 5.5% | 6.4% | 1806 ga |
| Sulufule, S | 36.7 mg | 1000 mg | 3.7% | 4.3% | 2725 ga |
| Phosphorus, P. | 107 mg | 800 mg | 13.4% | 15.6% | 748 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.36 mg | 18 mg | 7.6% | 8.8% | 1324 ga |
| Manganese, Mn | 0.037 mg | 2 mg | 1.9% | 2.2% | 5405 ga |
| Mkuwa, Cu | Makilogalamu 44 | Makilogalamu 1000 | 4.4% | 5.1% | 2273 ga |
| Selenium, Ngati | Makilogalamu 4.2 | Makilogalamu 55 | 7.6% | 8.8% | 1310 ga |
| Nthaka, Zn | 0.41 mg | 12 mg | 3.4% | 4% | 2927 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 8.37 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 11 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 1.83 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.074 ga | ~ | |||
| 6: 0 nayiloni | 0.072 ga | ~ | |||
| 8: 0 Wopanga | 0.07 ga | ~ | |||
| 10: 0 Kapuli | 0.073 ga | ~ | |||
| 12: 0 Zolemba | 0.075 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.291 ga | ~ | |||
| 16: 0 Palmitic | 0.817 ga | ~ | |||
| 18: 0 Stearin | 0.357 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.802 ga | Mphindi 16.8 г | 4.8% | 5.6% | |
| 16: 1 Palmitoleic | 0.004 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.798 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.213 ga | kuchokera 11.2 mpaka 20.6 | 1.9% | 2.2% | |
| 18: 2 Linoleic | 0.139 ga | ~ | |||
| 18: 3 Wachisoni | 0.074 ga | ~ | |||
| Omega-3 mafuta acids | 0.074 ga | kuchokera 0.9 mpaka 3.7 | 8.2% | 9.5% | |
| Omega-6 mafuta acids | 0.139 ga | kuchokera 4.7 mpaka 16.8 | 3% | 3.5% |
Mphamvu ndi 86 kcal.
- chikho (8 fl oz) = 265 g (227.9 kCal)
Sakanizani zakumwa za chimera, zachilengedwe, ndi zowonjezera, ufa wopangidwa ndi mkaka wathunthu mavitamini ndi mchere wambiri monga: vitamini A - 31,2%, vitamini B1 - 18,5%, vitamini B2 - 25,3%, vitamini B6 - 16,3%, vitamini B12 - 13,3%, vitamini C. 11,6%, vitamini PP - 20%, calcium - 12,3%, phosphorous - 13,4%.
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- 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.
Mutha kupeza kalozera wathunthu wazogulitsa zothandiza kwambiri pazowonjezera.
Tags: kalori okhutira 86 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza Kusakaniza chimera zakumwa, zachilengedwe, ndi zina, ufa wokonzeka ndi mkaka wonse, zopatsa mphamvu, zakudya, zothandiza katundu Kusakaniza chimera zakumwa, zachilengedwe, ndi zina, ufa, wokonzedwa ndi mkaka wonse