Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Tebulo lotsatirali limatchula zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
| Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
| Kalori | 22 kcal | 1684 kcal | 1.3% | 5.9% | 7655 ga |
| Mapuloteni | 2.5 ga | 76 ga | 3.3% | 15% | 3040 ga |
| mafuta | 0.1 ga | 56 ga | 0.2% | 0.9% | 56000 ga |
| Zakudya | 3.7 ga | 219 ga | 1.7% | 7.7% | 5919 ga |
| Zakudya za zakudya | 0.6 ga | 20 ga | 3% | 13.6% | 3333 ga |
| Water | 92.12 ga | 2273 ga | 4.1% | 18.6% | 2467 ga |
| ash | 0.98 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.095 mg | 1.5 mg | 6.3% | 28.6% | 1579 ga |
| Vitamini B2, Riboflavin | 0.49 mg | 1.8 mg | 27.2% | 123.6% | 367 ga |
| Vitamini B4, choline | 22.1 mg | 500 mg | 4.4% | 20% | 2262 ga |
| Vitamini B5, Pantothenic | 1.5 mg | 5 mg | 30% | 136.4% | 333 ga |
| Vitamini B6, pyridoxine | 0.11 mg | 2 mg | 5.5% | 25% | 1818 |
| Vitamini B9, folate | 25 mcg | 400 mcg | 6.3% | 28.6% | 1600 ga |
| Vitamini B12, cobalamin | 0.1 p | 3 mg | 3.3% | 15% | 3000 ga |
| Vitamini D, calciferol | 0.1 p | 10 p | 1% | 4.5% | 10000 ga |
| Vitamini D2, ergocalciferol | 0.1 p | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.5% | 150000 ga |
| Vitamini PP, ayi | 3.8 mg | 20 mg | 19% | 86.4% | 526 ga |
| betaine | 11.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 448 mg | 2500 mg | 17.9% | 81.4% | 558 ga |
| Calcium, CA | 18 mg | 1000 mg | 1.8% | 8.2% | 5556 ga |
| Mankhwala a magnesium, mg | 9 mg | 400 mg | 2.3% | 10.5% | 4444 ga |
| Sodium, Na | 6 mg | 1300 mg | 0.5% | 2.3% | 21667 ga |
| Sulufule, S | 25 mg | 1000 mg | 2.5% | 11.4% | 4000 ga |
| Phosphorus, P. | 120 mg | 800 mg | 15% | 68.2% | 667 ga |
| mchere | |||||
| Iron, Faith | 0.4 mg | 18 mg | 2.2% | 10% | 4500 ga |
| Manganese, Mn | 0.142 mg | 2 mg | 7.1% | 32.3% | 1408 ga |
| Mkuwa, Cu | 500 mcg | 1000 mcg | 50% | 227.3% | 200 ga |
| Selenium, Ngati | 26 p | 55 mcg | 47.3% | 215% | 212 ga |
| Nthaka, Zn | 1.1 mg | 12 mg | 9.2% | 41.8% | 1091 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 1.72 ga | zazikulu 100 g | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.123 ga | ~ | |||
| valine | 0.115 ga | ~ | |||
| Mbiri * | 0.067 ga | ~ | |||
| Isoleucine | 0.099 ga | ~ | |||
| Leucine | 0.153 ga | ~ | |||
| lysine | 0.252 ga | ~ | |||
| methionine | 0.048 ga | ~ | |||
| threonine | 0.113 ga | ~ | |||
| Tryptophan | 0.056 ga | ~ | |||
| phenylalanine | 0.097 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.187 ga | ~ | |||
| Aspartic asidi | 0.228 ga | ~ | |||
| Glycine | 0.111 ga | ~ | |||
| Asidi a Glutamic | 0.428 ga | ~ | |||
| Mapuloteni | 0.176 ga | ~ | |||
| Serine | 0.113 ga | ~ | |||
| Tyrosine | 0.054 ga | ~ | |||
| Cysteine | 0.006 ga | ~ | |||
| Sterol (sterols) | |||||
| Masewera a Campesterol | 2 mg | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.014 ga | zazikulu 18.7 g | |||
| 12: 0 Zolemba | 0.001 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.001 ga | ~ | |||
| 16: 0 Palmitic | 0.007 ga | ~ | |||
| 18: 0 Stearic | 0.002 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.002 ga | Mphindi 16.8 g | |||
| 18: 1 Oleic (Omega-9) | 0.002 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.042 ga | kuchokera 11.2-20.6 g | 0.4% | 1.8% | |
| 18: 2 Linoleic | 0.04 ga | ~ | |||
| Omega-6 mafuta acids | 0.04 ga | kuchokera 4.7 mpaka 16.8 g | 0.9% | 4.1% |
Mphamvu ndi 22 kcal.
- chikho chodulidwa = 72 Gy (15.8 kcal)
- chidutswa chonse = 20 magalamu (4.4 kcal)
- Chikho chonse = 87 g (19.1 kcal)
Bowa, yaiwisi ali olemera mu mavitamini ndi mchere monga vitamini B2 - 27,2%, vitamini B5 - 30%, vitamini PP - 19%, potaziyamu - 17,9%, phosphorous - 15%, mkuwa - 50%. selenium - 47,3%
- vitamini B2 imakhudzidwa ndikuchita kwa redox, kumathandizira kuti mitundu ya zowunikira zowonera itengeke komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya thanzi la khungu, nembanemba ya mucous, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- vitamini B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- Vitamini PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- Potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, electrolyte ndi acid bwino, imakhudzidwa ndikuchita zomwe zimakhudza mitsempha, kuwongolera kuthamanga kwa magazi.
- Phosphorus imakhudzidwa ndi zochitika zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, imayang'anira kuchuluka kwa asidi-zamchere, ndi gawo la phospholipids, nucleotides ndi nucleic acid zofunika kuti mafupa ndi mano azikhala ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox ndipo imakhudzidwa ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amakhudzidwa ndi momwe thupi lathu limagwirira ntchito ndi mpweya. Kuperewera kumawonetsedwa ndi kuwonongeka kwa mapangidwe a mtima ndi mafupa a kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chomwe chimakhala ndi zotsatira zoyeserera mthupi, chimakhudzidwa ndikuwongolera zochitika za mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo, msana, ndi mafupa), Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 22 cal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Bowa, yaiwisi, zopatsa mphamvu, zakudya, zopindulitsa katundu Bowa, yaiwisi