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 | 578 kcal | 1684 kcal | 34.3% | 5.9% | 291 ga |
Mapuloteni | 25.87 ga | 76 ga | 34% | 5.9% | 294 ga |
mafuta | 48.62 ga | 56 ga | 86.8% | 15% | 115 ga |
Zakudya | 10.96 ga | 219 ga | 5% | 0.9% | 1998 |
Zakudya za zakudya | 8.9 ga | 20 ga | 44.5% | 7.7% | 225 ga |
Water | 2.17 ga | 2273 ga | 0.1% | 104747 ga | |
ash | 3.48 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.276 mg | 1.5 mg | 18.4% | 3.2% | 543 ga |
Vitamini B2, Riboflavin | 0.112 mg | 1.8 mg | 6.2% | 1.1% | 1607 ga |
Vitamini B5, Pantothenic | 1.386 mg | 5 mg | 27.7% | 4.8% | 361 ga |
Vitamini B6, pyridoxine | 0.254 mg | 2 mg | 12.7% | 2.2% | 787 ga |
Vitamini B9, folate | 125 mcg | 400 mcg | 31.3% | 5.4% | 320 ga |
Vitamini PP, ayi | 14.7 mg | 20 mg | 73.5% | 12.7% | 136 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 652 mg | 2500 mg | 26.1% | 4.5% | 383 ga |
Calcium, CA | 86 mg | 1000 mg | 8.6% | 1.5% | 1163 ga |
Mankhwala a magnesium, mg | 188 mg | 400 mg | 47% | 8.1% | 213 ga |
Sodium, Na | 433 mg | 1300 mg | 33.3% | 5.8% | 300 ga |
Sulufule, S | 258.7 mg | 1000 mg | 25.9% | 4.5% | 387 ga |
Phosphorus, P. | 506 mg | 800 mg | 63.3% | 11% | 158 ga |
mchere | |||||
Iron, Faith | 1.67 mg | 18 mg | 9.3% | 1.6% | 1078 ga |
Manganese, Mn | 2.008 mg | 2 mg | 100.4% | 17.4% | 100 ga |
Mkuwa, Cu | 1273 p | 1000 mcg | 127.3% | 22% | 79 ga |
Selenium, Ngati | 7.5 p | 55 mcg | 13.6% | 2.4% | 733 ga |
Nthaka, Zn | 6.62 mg | 12 mg | 55.2% | 9.6% | 181 ga |
Amino acid ofunikira | |||||
Arginine * | Ikani 3.094 g | ~ | |||
valine | 1.085 ga | ~ | |||
Mbiri * | 0.654 ga | ~ | |||
Isoleucine | 0.91 ga | ~ | |||
Leucine | 1.677 ga | ~ | |||
lysine | 0.929 ga | ~ | |||
methionine | 0.317 ga | ~ | |||
threonine | 0.886 ga | ~ | |||
Tryptophan | 0.251 ga | ~ | |||
phenylalanine | 1.341 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.028 ga | ~ | |||
Aspartic asidi | 3.156 ga | ~ | |||
Glycine | 1.559 ga | ~ | |||
Asidi a Glutamic | 5.406 ga | ~ | |||
Mapuloteni | 1.142 ga | ~ | |||
Serine | 1.275 ga | ~ | |||
Tyrosine | 1.052 ga | ~ | |||
Cysteine | 0.332 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 6.345 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.012 ga | ~ | |||
16: 0 Palmitic | 4.498 ga | ~ | |||
18: 0 Stearic | 1.148 ga | ~ | |||
Monounsaturated mafuta zidulo | 25.222 ga | Mphindi 16.8 g | 150.1% | 26% | |
16: 1 Palmitoleic | 0.053 ga | ~ | |||
18: 1 Oleic (Omega-9) | 24.61 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.542 ga | ~ | |||
Mafuta a Polyunsaturated acids | 14.669 ga | kuchokera 11.2-20.6 g | 100% | 17.3% | |
18: 2 Linoleic | 14.64 ga | ~ | |||
18: 3 Wachisoni | 0.019 ga | ~ | |||
Omega-3 mafuta acids | 0.019 ga | kuchokera 0.9 mpaka 3.7 g | 2.1% | 0.4% | |
Omega-6 mafuta acids | 14.64 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 17.3% |
Mphamvu ndi 578 kcal.
- chikho = 143 g (826.5 kcal)
- oz = 28.35 g (163.9 kcal)
Mtedza, Virginia, wokazinga mafuta, ndi mchere ali ndi mavitamini ndi michere yambiri monga vitamini B1 - ndi 18.4%, vitamini B5 - 27,7%, vitamini B6 - 12,7%, vitamini B9 - 31,3%, vitamini PP - 73,5%, potaziyamu - 26,1, 47%, magnesium - 63,3%, phosphorus - 100,4%, manganese - 127,3%, mkuwa - 13,6%, selenium - 55,2%, zinc - XNUMX%
- 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.
- 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 578 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere yopindulitsa Mtedza, Virginia, wokazinga mafuta, ndi mchere, zopatsa mphamvu, zopatsa thanzi, zopindulitsa za chiponde, Virginia, mafuta owotcha, ndi mchere