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 67 | Tsamba 1684 | 4% | 6% | 2513 ga |
| Mapuloteni | 10.9 ga | 76 ga | 14.3% | 21.3% | 697 ga |
| mafuta | 1 ga | 56 ga | 1.8% | 2.7% | 5600 ga |
| Zakudya | 3 ga | 219 ga | 1.4% | 2.1% | 7300 ga |
| Water | 83.5 ga | 2273 ga | 3.7% | 5.5% | 2722 ga |
| ash | 1.6 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 13 | Makilogalamu 900 | 1.4% | 2.1% | 6923 ga |
| Retinol | 0.01 mg | ~ | |||
| beta carotenes | 0.034 mg | 5 mg | 0.7% | 1% | 14706 ga |
| Lutein + Zeaxanthin | Makilogalamu 16 | ~ | |||
| Vitamini B1, thiamine | 0.01 mg | 1.5 mg | 0.7% | 1% | 15000 ga |
| Vitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 10.7% | 1385 ga |
| Vitamini B4, choline | 17.5 mg | 500 mg | 3.5% | 5.2% | 2857 ga |
| Vitamini B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 3.7% | 4000 ga |
| Vitamini B9, folate | Makilogalamu 10 | Makilogalamu 400 | 2.5% | 3.7% | 4000 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.49 | Makilogalamu 3 | 16.3% | 24.3% | 612 ga |
| Vitamini C, ascorbic | 4 mg | 90 mg | 4.4% | 6.6% | 2250 ga |
| Vitamini E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 ga |
| Vitamini K, phylloquinone | Makilogalamu 2.6 | Makilogalamu 120 | 2.2% | 3.3% | 4615 ga |
| Vitamini PP, NO | 0.1 mg | 20 mg | 0.5% | 0.7% | 20000 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 86 mg | 2500 mg | 3.4% | 5.1% | 2907 ga |
| Calcium, CA | 56 mg | 1000 mg | 5.6% | 8.4% | 1786 ga |
| Mankhwala a magnesium, mg | 4 mg | 400 mg | 1% | 1.5% | 10000 ga |
| Sodium, Na | 403 mg | 1300 mg | 31% | 46.3% | 323 ga |
| Sulufule, S | 109 mg | 1000 mg | 10.9% | 16.3% | 917 ga |
| Phosphorus, P. | 128 mg | 800 mg | 16% | 23.9% | 625 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.1 mg | 18 mg | 0.6% | 0.9% | 18000 ga |
| Mkuwa, Cu | Makilogalamu 28 | Makilogalamu 1000 | 2.8% | 4.2% | 3571 ga |
| Selenium, Ngati | Makilogalamu 4.5 | Makilogalamu 55 | 8.2% | 12.2% | 1222 ga |
| Nthaka, Zn | 0.29 mg | 12 mg | 2.4% | 3.6% | 4138 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 3 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 3 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.619 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.029 ga | ~ | |||
| 6: 0 nayiloni | 0.01 ga | ~ | |||
| 8: 0 Wopanga | 0.01 ga | ~ | |||
| 10: 0 Kapuli | 0.019 ga | ~ | |||
| 12: 0 Zolemba | 0.019 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.106 ga | ~ | |||
| 16: 0 Palmitic | 0.302 ga | ~ | |||
| 18: 0 Stearin | 0.116 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.282 ga | Mphindi 16.8 г | 1.7% | 2.5% | |
| 16: 1 Palmitoleic | 0.039 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.233 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.039 ga | kuchokera 11.2 mpaka 20.6 | 0.3% | 0.4% | |
| 18: 2 Linoleic | 0.029 ga | ~ | |||
| 18: 3 Wachisoni | 0.01 ga | ~ | |||
| Omega-3 mafuta acids | 0.01 ga | kuchokera 0.9 mpaka 3.7 | 1.1% | 1.6% | |
| Omega-6 mafuta acids | 0.029 ga | kuchokera 4.7 mpaka 16.8 | 0.6% | 0.9% |
Mphamvu ndi 67 kcal.
- chikho = 226 g (151.4 kCal)
Tchizi chonyowa 1% mafuta, ndi masamba mavitamini ndi michere yambiri monga: vitamini B12 - 16,3%, phosphorus - 16%
- 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.
Tags: kalori 67 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe zimathandiza Kuthira mafuta 1% mafuta, ndi ndiwo zamasamba, zopatsa mphamvu, zopatsa thanzi, katundu wothandiza