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 81 | Tsamba 1684 | 4.8% | 5.9% | 2079 ga |
Mapuloteni | 10.45 ga | 76 ga | 13.8% | 17% | 727 ga |
mafuta | 2.27 ga | 56 ga | 4.1% | 5.1% | 2467 ga |
Zakudya | 4.76 ga | 219 ga | 2.2% | 2.7% | 4601 ga |
Water | 81.24 ga | 2273 ga | 3.6% | 4.4% | 2798 ga |
ash | 1.27 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 68 | Makilogalamu 900 | 7.6% | 9.4% | 1324 ga |
Retinol | 0.068 mg | ~ | |||
beta carotenes | 0.006 mg | 5 mg | 0.1% | 0.1% | 83333 ga |
Vitamini B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 1.6% | 7500 ga |
Vitamini B2, riboflavin | 0.251 mg | 1.8 mg | 13.9% | 17.2% | 717 ga |
Vitamini B4, choline | 16.3 mg | 500 mg | 3.3% | 4.1% | 3067 ga |
Vitamini B5, pantothenic | 0.524 mg | 5 mg | 10.5% | 13% | 954 ga |
Vitamini B6, pyridoxine | 0.057 mg | 2 mg | 2.9% | 3.6% | 3509 ga |
Vitamini B9, folate | Makilogalamu 8 | Makilogalamu 400 | 2% | 2.5% | 5000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.47 | Makilogalamu 3 | 15.7% | 19.4% | 638 ga |
Vitamini E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5% | 0.6% | 18750 ga |
Vitamini PP, NO | 0.103 mg | 20 mg | 0.5% | 0.6% | 19417 ga |
betaine | 0.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 125 mg | 2500 mg | 5% | 6.2% | 2000 ga |
Calcium, CA | 111 mg | 1000 mg | 11.1% | 13.7% | 901 ga |
Mankhwala a magnesium, mg | 9 mg | 400 mg | 2.3% | 2.8% | 4444 ga |
Sodium, Na | 308 mg | 1300 mg | 23.7% | 29.3% | 422 ga |
Sulufule, S | 104.5 mg | 1000 mg | 10.5% | 13% | 957 ga |
Phosphorus, P. | 150 mg | 800 mg | 18.8% | 23.2% | 533 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.13 mg | 18 mg | 0.7% | 0.9% | 13846 ga |
Manganese, Mn | 0.015 mg | 2 mg | 0.8% | 1% | 13333 ga |
Mkuwa, Cu | Makilogalamu 33 | Makilogalamu 1000 | 3.3% | 4.1% | 3030 ga |
Selenium, Ngati | Makilogalamu 11.9 | Makilogalamu 55 | 21.6% | 26.7% | 462 ga |
Nthaka, Zn | 0.51 mg | 12 mg | 4.3% | 5.3% | 2353 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 4 ga | maulendo 100 г | |||
galactose | 0.12 ga | ~ | |||
lactose | 3.87 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.467 ga | ~ | |||
valine | 0.703 ga | ~ | |||
Mbiri * | 0.306 ga | ~ | |||
Isoleucine | 0.556 ga | ~ | |||
nyalugwe | 1.049 ga | ~ | |||
lysine | 0.878 ga | ~ | |||
methionine | 0.253 ga | ~ | |||
threonine | 0.47 ga | ~ | |||
tryptophan | 0.138 ga | ~ | |||
chithuvj | 0.543 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.409 ga | ~ | |||
Aspartic asidi | 0.963 ga | ~ | |||
glycine | 0.209 ga | ~ | |||
Asidi a Glutamic | 2.446 ga | ~ | |||
Mapuloteni | 1.155 ga | ~ | |||
serine | 0.601 ga | ~ | |||
tyrosin | 0.568 ga | ~ | |||
Cysteine | 0.062 ga | ~ | |||
sterols | |||||
Cholesterol | 12 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.067 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.054 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.235 ga | maulendo 18.7 г | |||
4: 0 wochuluka | 0.04 ga | ~ | |||
6: 0 nayiloni | 0.034 ga | ~ | |||
8: 0 Wopanga | 0.027 ga | ~ | |||
10: 0 Kapuli | 0.06 ga | ~ | |||
12: 0 Zolemba | 0.061 ga | ~ | |||
14: 0 Zachinsinsi | 0.199 ga | ~ | |||
15:0 Pentadecanoic | 0.021 ga | ~ | |||
16: 0 Palmitic | 0.561 ga | ~ | |||
17-0 margarine | 0.01 ga | ~ | |||
18: 0 Stearin | 0.218 ga | ~ | |||
20:0 Chiarachinic | 0.003 ga | ~ | |||
22: 0 | 0.001 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.516 ga | Mphindi 16.8 г | 3.1% | 3.8% | |
14:1 Miristoleic | 0.02 ga | ~ | |||
16: 1 Palmitoleic | 0.03 ga | ~ | |||
16:1 mz | 0.025 ga | ~ | |||
16: 1 kusinthana | 0.005 ga | ~ | |||
17:1 Heptadecene | 0.004 ga | ~ | |||
18:1 Olein (omega-9) | 0.46 ga | ~ | |||
18:1 mz | 0.41 ga | ~ | |||
18: 1 kusinthana | 0.05 ga | ~ | |||
20: 1 Chidole (9) | 0.003 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.083 ga | kuchokera 11.2 mpaka 20.6 | 0.7% | 0.9% | |
18: 2 Linoleic | 0.07 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.013 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.047 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.009 ga | ~ | |||
18: 3 Wachisoni | 0.007 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.007 ga | ~ | |||
20:3 Eicosatriene | 0.002 ga | ~ | |||
20:3 Omega-6 | 0.002 ga | ~ | |||
20:4 Arachidonic | 0.003 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.001 ga | ~ | |||
Omega-3 mafuta acids | 0.009 ga | kuchokera 0.9 mpaka 3.7 | 1% | 1.2% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.001 ga | ~ | |||
Omega-6 mafuta acids | 0.052 ga | kuchokera 4.7 mpaka 16.8 | 1.1% | 1.4% |
Mphamvu ndi 81 kcal.
- 4 oz = 113 g (91.5 kCal)
- chikho (chosadzaza) = 226 g (183.1 kCal)
Kanyumba kanyontho mafuta 2% mavitamini ndi michere yambiri monga: vitamini B2 - 13,9%, vitamini B12 - 15,7%, calcium - 11,1%, phosphorus - 18,8%, selenium - 21,6%
- vitamini B2 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 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.
- 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.
- 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: kalori okhutira 81 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza kanyumba kanyumba konyowa 2% mafuta, zopatsa mphamvu, michere, zothandiza katundu Cottage tchizi wonyowa 2% mafuta