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 | 579 kcal | 1684 kcal | 34.4% | 5.9% | 291 ga |
Mapuloteni | 28.01 ga | 76 ga | 36.9% | 6.4% | 271 ga |
mafuta | 49.04 ga | 56 ga | 87.6% | 15.1% | 114 ga |
Zakudya | 8.55 ga | 219 ga | 3.9% | 0.7% | 2561 ga |
Zakudya za zakudya | 8.9 ga | 20 ga | 44.5% | 7.7% | 225 ga |
Water | 1.78 ga | 2273 ga | 0.1% | 127697 ga | |
ash | 3.72 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.317 mg | 1.5 mg | 21.1% | 3.6% | 473g |
Vitamini B2, Riboflavin | 0.085 mg | 1.8 mg | 4.7% | 0.8% | 2118 ga |
Vitamini B5, Pantothenic | 1.392 mg | 5 mg | 27.8% | 4.8% | 359 ga |
Vitamini B6, pyridoxine | 0.256 mg | 2 mg | 12.8% | 2.2% | 781 ga |
Vitamini B9, folate | 126 p | 400 mcg | 31.5% | 5.4% | 317 ga |
Vitamini PP, ayi | 14.933 mg | 20 mg | 74.7% | 12.9% | 134 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 776 mg | 2500 mg | 31% | 5.4% | 322 ga |
Calcium, CA | 100 mg | 1000 mg | 10% | 1.7% | 1000 ga |
Mankhwala a magnesium, mg | 168 mg | 400 mg | 42% | 7.3% | 238 ga |
Sodium, Na | 6 mg | 1300 mg | 0.5% | 0.1% | 21667 ga |
Sulufule, S | 280.1 mg | 1000 mg | 28% | 4.8% | 357 ga |
Phosphorus, P. | 387 mg | 800 mg | 48.4% | 8.4% | 207 ga |
mchere | |||||
Iron, Faith | 2.28 mg | 18 mg | 12.7% | 2.2% | 789 ga |
Manganese, Mn | 2.355 mg | 2 mg | 117.8% | 20.3% | 85 ga |
Mkuwa, Cu | 661 mcg | 1000 mcg | 66.1% | 11.4% | 151 ga |
Selenium, Ngati | 7.5 p | 55 mcg | 13.6% | 2.3% | 733 ga |
Nthaka, Zn | 2 mg | 12 mg | 16.7% | 2.9% | 600 ga |
Amino acid ofunikira | |||||
Arginine * | 3.349 ga | ~ | |||
valine | 1.175 ga | ~ | |||
Mbiri * | 0.708 ga | ~ | |||
Isoleucine | 0.985 ga | ~ | |||
Leucine | 1.816 ga | ~ | |||
lysine | 1.005 ga | ~ | |||
methionine | 0.344 ga | ~ | |||
threonine | 0.959 ga | ~ | |||
Tryptophan | 0.272 ga | ~ | |||
phenylalanine | 1.452 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.113 ga | ~ | |||
Aspartic asidi | 3.416 ga | ~ | |||
Glycine | 1.687 ga | ~ | |||
Asidi a Glutamic | 5.852 ga | ~ | |||
Mapuloteni | 1.236 ga | ~ | |||
Serine | 1.38 ga | ~ | |||
Tyrosine | 1.139 ga | ~ | |||
Cysteine | 0.359 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 7.555 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.028 ga | ~ | |||
16: 0 Palmitic | 5.609 ga | ~ | |||
18: 0 Stearic | 1.273 ga | ~ | |||
Monounsaturated mafuta zidulo | 22.073 ga | Mphindi 16.8 g | 131.4% | 22.7% | |
16: 1 Palmitoleic | 0.044 ga | ~ | |||
18: 1 Oleic (Omega-9) | 21.509 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.517 ga | ~ | |||
Mafuta a Polyunsaturated acids | 17.008 ga | kuchokera 11.2-20.6 g | 100% | 17.3% | |
18: 2 Linoleic | 16.996 ga | ~ | |||
18: 3 Wachisoni | 0.01 ga | ~ | |||
Omega-3 mafuta acids | 0.01 ga | kuchokera 0.9 mpaka 3.7 g | 1.1% | 0.2% | |
Omega-6 mafuta acids | 16.996 ga | kuchokera 4.7 mpaka 16.8 g | 101.2% | 17.5% |
Mphamvu ndi 579 kcal.
- chikho = 147 g (851.1 kcal)
- oz = 28.35 g (164.1 kcal)
Mtedza, Spanish, wokazinga mafuta, wopanda mchere ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 21,1%, vitamini B5 - 27,8%, vitamini B6 - 12,8%, vitamini B9% ndi 31.5%, vitamini PP - 74,7%, potaziyamu - 31 %, magnesium - 42%, phosphorus - 48,4%, chitsulo - 12,7%, manganese - mpaka 117.8%, mkuwa - 66,1%, selenium - 13,6%, zinc - 16,7%
- 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 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 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.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Kutenga nawo mayendedwe a ma elekitironi, mpweya, amalola kutuluka kwa zochita za redox komanso kuyambitsa kwa peroxidation. Kudya osakwanira kumabweretsa kuchepa magazi hypochromic, myoglobinaemia atonia wa chigoba minofu, kutopa, cardiomyopathy, matenda atrophic gastritis.
- 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 579 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere yopindulitsa Mtedza, Spanish, mafuta owotcha, opanda mchere, zopatsa mphamvu, zopatsa thanzi, zopindulitsa za chiponde, Spanish, mafuta owotcha, opanda mchere