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 | 318 kcal | 1684 kcal | 18.9% | 5.9% | 530 ga |
Mapuloteni | 13.5 ga | 76 ga | 17.8% | 5.6% | 563 ga |
mafuta | 22.01 ga | 56 ga | 39.3% | 12.4% | 254 ga |
Zakudya | 12.46 ga | 219 ga | 5.7% | 1.8% | 1758 ga |
Zakudya za zakudya | 8.8 ga | 20 ga | 44% | 13.8% | 227 ga |
Water | 41.78 ga | 2273 ga | 1.8% | 0.6% | 5440 ga |
ash | 1.45 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.259 mg | 1.5 mg | 17.3% | 5.4% | 579 ga |
Vitamini B2, Riboflavin | 0.063 mg | 1.8 mg | 3.5% | 1.1% | 2857 ga |
Vitamini B4, choline | 32.7 mg | 500 mg | 6.5% | 2% | 1529 ga |
Vitamini B5, Pantothenic | 0.825 mg | 5 mg | 16.5% | 5.2% | 606 ga |
Vitamini B6, pyridoxine | 0.152 mg | 2 mg | 7.6% | 2.4% | 1316 ga |
Vitamini B9, folate | 75 mcg | 400 mcg | 18.8% | 5.9% | 533 ga |
Vitamini E, alpha tocopherol, TE | 4.1 mg | 15 mg | 27.3% | 8.6% | 366 ga |
Vitamini PP, ayi | 5.259 mg | 20 mg | 26.3% | 8.3% | 380 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 180 mg | 2500 mg | 7.2% | 2.3% | 1389 ga |
Calcium, CA | 55 mg | 1000 mg | 5.5% | 1.7% | 1818 |
Mankhwala a magnesium, mg | 102 mg | 400 mg | 25.5% | 8% | 392 ga |
Sodium, Na | 751 mg | 1300 mg | 57.8% | 18.2% | 173 ga |
Sulufule, S | 135 mg | 1000 mg | 13.5% | 4.2% | 741 ga |
Phosphorus, P. | 198 mg | 800 mg | 24.8% | 7.8% | 404 ga |
mchere | |||||
Iron, Faith | 1.01 mg | 18 mg | 5.6% | 1.8% | 1782 ga |
Manganese, Mn | 1.023 mg | 2 mg | 51.2% | 16.1% | 196 ga |
Mkuwa, Cu | 499 p | 1000 mcg | 49.9% | 15.7% | 200 ga |
Selenium, Ngati | 4.4 p | 55 mcg | 8% | 2.5% | 1250 ga |
Nthaka, Zn | 1.83 mg | 12 mg | 15.3% | 4.8% | 656 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 2.47 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 1.615 ga | ~ | |||
valine | 0.566 ga | ~ | |||
Mbiri * | 0.341 ga | ~ | |||
Isoleucine | 0.475 ga | ~ | |||
Leucine | 0.875 ga | ~ | |||
lysine | 0.485 ga | ~ | |||
methionine | 0.166 ga | ~ | |||
threonine | 0.462 ga | ~ | |||
Tryptophan | 0.131 ga | ~ | |||
phenylalanine | 0.7 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.537 ga | ~ | |||
Aspartic asidi | 1.647 ga | ~ | |||
Glycine | 0.814 ga | ~ | |||
Asidi a Glutamic | 2.822 ga | ~ | |||
Mapuloteni | 0.596 ga | ~ | |||
Serine | 0.665 ga | ~ | |||
Tyrosine | 0.549 ga | ~ | |||
Cysteine | 0.173 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 3.055 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.011 ga | ~ | |||
16: 0 Palmitic | 2.304 ga | ~ | |||
18: 0 Stearic | 0.492 ga | ~ | |||
Monounsaturated mafuta zidulo | 10.921 ga | Mphindi 16.8 g | 65% | 20.4% | |
16: 1 Palmitoleic | 0.004 ga | ~ | |||
18: 1 Oleic (Omega-9) | 10.62 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.296 ga | ~ | |||
Mafuta a Polyunsaturated acids | 6.956 ga | kuchokera 11.2-20.6 g | 62.1% | 19.5% | |
18: 2 Linoleic | 6.954 ga | ~ | |||
18: 3 Wachisoni | 0.001 ga | ~ | |||
Omega-3 mafuta acids | 0.001 ga | kuchokera 0.9 mpaka 3.7 g | 0.1% | ||
Omega-6 mafuta acids | 6.954 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 31.4% |
Mphamvu ndi 318 kcal.
- chikho mu chipolopolo, zokolola zodyedwa = 63 Gy (200.3 kcal)
- chikho chotetezedwa = 180 gr (572.4 kcal)
- oz ozizira = 28.35 g (90.2 kcal)
- Mtedza 33 = 28 g (89 kcal)
Mtedza wophika, ndi mchere ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 17,3%, vitamini B5, ndi 16.5%, vitamini B9 ndi 18.8%, vitamini E - 27,3%, vitamini PP - 26,3%, magnesium - 25,5% , phosphorus - 24,8%, manganese - 51,2%, mkuwa - ndi 49.9%, zinc - 15,3%
- 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.
- 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 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.
- 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.
- 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 318 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere kuposa zothandiza mtedza, yophika, ndi mchere, zopatsa mphamvu, michere, zopindulitsa za chiponde, yophika, ndi mchere