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 calorie | Tsamba 72 | Tsamba 1684 | 4.3% | 6% | 2339 ga |
| Mapuloteni | 12.4 ga | 76 ga | 16.3% | 22.6% | 613 ga |
| mafuta | 1 ga | 56 ga | 1.8% | 2.5% | 5600 ga |
| Zakudya | 2.7 ga | 219 ga | 1.2% | 1.7% | 8111 ga |
| Water | 83.5 ga | 2273 ga | 3.7% | 5.1% | 2722 ga |
| ash | 0.4 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 11 | Makilogalamu 900 | 1.2% | 1.7% | 8182 ga |
| Retinol | 0.011 mg | ~ | |||
| beta carotenes | 0.003 mg | 5 mg | 0.1% | 0.1% | 166667 ga |
| Vitamini B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 1.8% | 7500 ga |
| Vitamini B2, riboflavin | 0.16 mg | 1.8 mg | 8.9% | 12.4% | 1125 ga |
| Vitamini B4, choline | 17.5 mg | 500 mg | 3.5% | 4.9% | 2857 ga |
| Vitamini B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 4.9% | 2857 ga |
| Vitamini B9, folate | Makilogalamu 12 | Makilogalamu 400 | 3% | 4.2% | 3333 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.63 | Makilogalamu 3 | 21% | 29.2% | 476 ga |
| Vitamini E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
| Vitamini PP, NO | 0.13 mg | 20 mg | 0.7% | 1% | 15385 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 86 mg | 2500 mg | 3.4% | 4.7% | 2907 ga |
| Calcium, CA | 61 mg | 1000 mg | 6.1% | 8.5% | 1639 ga |
| Mankhwala a magnesium, mg | 5 mg | 400 mg | 1.3% | 1.8% | 8000 ga |
| Sodium, Na | 13 mg | 1300 mg | 1% | 1.4% | 10000 ga |
| Sulufule, S | 124 mg | 1000 mg | 12.4% | 17.2% | 806 ga |
| Phosphorus, P. | 134 mg | 800 mg | 16.8% | 23.3% | 597 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.14 mg | 18 mg | 0.8% | 1.1% | 12857 ga |
| Mkuwa, Cu | Makilogalamu 28 | Makilogalamu 1000 | 2.8% | 3.9% | 3571 ga |
| Selenium, Ngati | Makilogalamu 8.4 | Makilogalamu 55 | 15.3% | 21.3% | 655 ga |
| Nthaka, Zn | 0.38 mg | 12 mg | 3.2% | 4.4% | 3158 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 2.7 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 4 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.632 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.031 ga | ~ | |||
| 6: 0 nayiloni | 0.007 ga | ~ | |||
| 8: 0 Wopanga | 0.009 ga | ~ | |||
| 10: 0 Kapuli | 0.018 ga | ~ | |||
| 12: 0 Zolemba | 0.016 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.104 ga | ~ | |||
| 16: 0 Palmitic | 0.302 ga | ~ | |||
| 18: 0 Stearin | 0.115 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.284 ga | Mphindi 16.8 г | 1.7% | 2.4% | |
| 16: 1 Palmitoleic | 0.036 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.235 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.031 ga | kuchokera 11.2 mpaka 20.6 | 0.3% | 0.4% | |
| 18: 2 Linoleic | 0.022 ga | ~ | |||
| 18: 3 Wachisoni | 0.009 ga | ~ | |||
| Omega-3 mafuta acids | 0.009 ga | kuchokera 0.9 mpaka 3.7 | 1% | 1.4% | |
| Omega-6 mafuta acids | 0.022 ga | kuchokera 4.7 mpaka 16.8 | 0.5% | 0.7% |
Mphamvu ndi 72 kcal.
- chikho = 226 g (162.7 kCal)
Tchizi tazinyalala 1% mafuta, palibe mchere wowonjezera mavitamini ndi michere yambiri monga: vitamini B12 - 21%, phosphorus - 16,8%, selenium - 15,3%
- vitamini B12 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.
- 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.
- 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.
Tags: calorie zili 72 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Chonyowa curd 1% mafuta, palibe mchere, zopatsa mphamvu, zakudya, zothandiza katundu Wonyowa curd 1% mafuta, palibe mchere anawonjezera