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 | 520 kcal | 1684 kcal | 30.9% | 5.9% | 324 ga |
| Mapuloteni | 25.9 ga | 76 ga | 34.1% | 6.6% | 293 ga |
| mafuta | 34 ga | 56 ga | 60.7% | 11.7% | 165 ga |
| Zakudya | 30.45 ga | 219 ga | 13.9% | 2.7% | 719 ga |
| Zakudya za zakudya | 5.2 ga | 20 ga | 26% | 5% | 385 ga |
| Water | 1.2 ga | 2273 ga | 0.1% | 189417 ga | |
| ash | 3.25 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.27 mg | 1.5 mg | 18% | 3.5% | 556 ga |
| Vitamini B2, Riboflavin | 0.06 mg | 1.8 mg | 3.3% | 0.6% | 3000 ga |
| Vitamini B4, choline | 63.4 mg | 500 mg | 12.7% | 2.4% | 789 ga |
| Vitamini B5, Pantothenic | 1.066 mg | 5 mg | 21.3% | 4.1% | 469 ga |
| Vitamini B6, pyridoxine | 0.31 mg | 2 mg | 15.5% | 3% | 645 ga |
| Vitamini B9, folate | 60 mcg | 400 mcg | 15% | 2.9% | 667 ga |
| Vitamini E, alpha tocopherol, TE | 9.04 mg | 15 mg | 60.3% | 11.6% | 166 ga |
| Vitamini K, phylloquinone | 0.6 p | 120 mcg | 0.5% | 0.1% | 20000 ga |
| Vitamini PP, ayi | 14.6 mg | 20 mg | 73% | 14% | 137 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 669 mg | 2500 mg | 26.8% | 5.2% | 374 ga |
| Calcium, CA | 35 mg | 1000 mg | 3.5% | 0.7% | 2857 ga |
| Mankhwala a magnesium, mg | 170 mg | 400 mg | 42.5% | 8.2% | 235 ga |
| Sodium, Na | 540 mg | 1300 mg | 41.5% | 8% | 241 ga |
| Sulufule, S | 259 mg | 1000 mg | 25.9% | 5% | 386 ga |
| Phosphorus, P. | 369 mg | 800 mg | 46.1% | 8.9% | 217 ga |
| mchere | |||||
| Iron, Faith | 1.9 mg | 18 mg | 10.6% | 2% | 947 ga |
| Manganese, Mn | 1.475 mg | 2 mg | 73.8% | 14.2% | 136 ga |
| Mkuwa, Cu | 580 p | 1000 mcg | 58% | 11.2% | 172 ga |
| Selenium, Ngati | 7.5 p | 55 mcg | 13.6% | 2.6% | 733 ga |
| Nthaka, Zn | 2.8 mg | 12 mg | 23.3% | 4.5% | 429 |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 9.28 ga | zazikulu 100 g | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 5.76 ga | zazikulu 18.7 g | |||
| 12: 0 Zolemba | 0.015 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.145 ga | ~ | |||
| 16: 0 Palmitic | 3.807 ga | ~ | |||
| 18: 0 Stearic | 1.793 ga | ~ | |||
| Monounsaturated mafuta zidulo | 16.156 ga | Mphindi 16.8 g | 96.2% | 18.5% | |
| 18: 1 Oleic (Omega-9) | 15.867 ga | ~ | |||
| 20: 1 Gadolinia (omega-9) | 0.289 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 9.182 ga | kuchokera 11.2-20.6 g | 82% | 15.8% | |
| 18: 2 Linoleic | 9.13 ga | ~ | |||
| 18: 3 Wachisoni | 0.052 ga | ~ | |||
| Omega-3 mafuta acids | 0.052 ga | kuchokera 0.9 mpaka 3.7 g | 5.8% | 1.1% | |
| Omega-6 mafuta acids | 9.13 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 19.2% |
Mphamvu yake ndi ma calories 520.
Chiponde ndi ponizh. nkhani. mafuta, 34% ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 18%, choline ndi 12.7%, vitamini B5 wokhala ndi 21.3%, vitamini B6 - 15,5%, vitamini B9 - 15%, vitamini E - 60,3%, vitamini PP - 73 %, potaziyamu - 26,8%, magnesium ndi 42.5%, phosphorous - 46,1%, manganese - 73.8%, mkuwa - 58%, selenium - 13,6%, zinc - ndi 23.3%
- vitamini B1 ndi gawo la michere yayikulu yamakabohydrate komanso mphamvu yamagetsi, yopatsa thupi mphamvu ndi mankhwala apulasitiki komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- Choline ndi gawo la lecithin lomwe limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amtundu wa methyl, omwe amakhala ngati lipotropic factor.
- 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 B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- vitamini B9 monga coenzyme yomwe imakhudzidwa ndi kagayidwe kake ka ma nucleic ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimalepheretsa kukula ndi magawano am'magazi, makamaka m'matumba othamanga kwambiri: mafupa, m'mimba epithelium, ndi zina zambiri. , kuperewera kwa zakudya m'thupi, kupunduka kobadwa nako, ndi zovuta zakukula kwa ana. Awonetsedwa Mgwirizano wamphamvu pakati pamiyeso ya folate, homocysteine komanso chiopsezo cha matenda amtima.
- vitamini E ali antioxidant katundu, wofunika kwa kugwira ntchito kwa zopangitsa kugonana, minofu mtima, ndi chilengedwe olimba a nembanemba selo. Pamene akusowa vitamini E anati hemolysis wa maselo ofiira, minyewa matenda.
- 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.
- mankhwala enaake a imakhudzidwa ndi kagayidwe kabwino ka mphamvu ndi mapuloteni kaphatikizidwe, ma nucleic acid, imakhazikika pakhungu, ndikofunikira pakukhalitsa ndi homeostasis ya calcium, potaziyamu ndi sodium. Kulephera kwa magnesium kumabweretsa hypomagnesemia, kumawonjezera chiopsezo chokhala ndi matenda oopsa, matenda amtima.
- 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.
- Manganese amatenga nawo gawo pakupanga mafupa ndi minofu yolumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; ofunikira kaphatikizidwe wa cholesterol ndi ma nucleotide. Kumwa osakwanira limodzi ndi kukula m'mbuyo, matenda a ziwalo zoberekera, kuchuluka fragility fupa, matenda a zimam'patsa ndi zamadzimadzi kagayidwe.
- 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.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 520 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere kuposa mafuta a chiponde ndi ponizh. nkhani. mafuta, 34%, zopatsa mphamvu, michere, zopindulitsa mafuta a chiponde ndi ponizh. nkhani. mafuta, 34%