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 | 124 kcal | 1684 kcal | 7.4% | 6% | 1358 ga |
| Mapuloteni | 8.8 ga | 76 ga | 11.6% | 9.4% | 864 ga |
| mafuta | 0.68 ga | 56 ga | 1.2% | 1% | 8235 ga |
| Zakudya | 27.11 ga | 219 ga | 12.4% | 10% | 808 ga |
| Water | 62.27 ga | 2273 ga | 2.7% | 2.2% | 3650 |
| ash | 1.14 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.225 mg | 1.5 mg | 15% | 12.1% | 667 ga |
| Vitamini B2, Riboflavin | 0.155 mg | 1.8 mg | 8.6% | 6.9% | 1161 ga |
| Vitamini B5, Pantothenic | 1.029 mg | 5 mg | 20.6% | 16.6% | 486 ga |
| Vitamini B6, pyridoxine | 0.265 mg | 2 mg | 13.3% | 10.7% | 755 ga |
| Vitamini B9, folate | 144 p | 400 mcg | 36% | 29% | 278 ga |
| Vitamini C, ascorbic | 10.4 mg | 90 mg | 11.6% | 9.4% | 865 ga |
| Vitamini PP, ayi | 3.088 mg | 20 mg | 15.4% | 12.4% | 648 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 381 mg | 2500 mg | 15.2% | 12.3% | 656 ga |
| Calcium, CA | 36 mg | 1000 mg | 3.6% | 2.9% | 2778 ga |
| Mankhwala a magnesium, mg | 56 mg | 400 mg | 14% | 11.3% | 714 ga |
| Sodium, Na | 20 mg | 1300 mg | 1.5% | 1.2% | 6500 ga |
| Sulufule, S | 88 mg | 1000 mg | 8.8% | 7.1% | 1136 ga |
| Phosphorus, P. | 165 mg | 800 mg | 20.6% | 16.6% | 485 ga |
| mchere | |||||
| Iron, Faith | 2.26 mg | 18 mg | 12.6% | 10.2% | 796 ga |
| Manganese, Mn | 0.438 mg | 2 mg | 21.9% | 17.7% | 457 ga |
| Mkuwa, Cu | 272 mcg | 1000 mcg | 27.2% | 21.9% | 368 ga |
| Selenium, Ngati | 0.6 p | 55 mcg | 1.1% | 0.9% | 9167 ga |
| Nthaka, Zn | 1.05 mg | 12 mg | 8.8% | 7.1% | 1143 ga |
| Amino acid ofunikira | |||||
| Arginine * | 0.484 ga | ~ | |||
| valine | 0.22 ga | ~ | |||
| Mbiri * | 0.167 ga | ~ | |||
| Isoleucine | 0.171 ga | ~ | |||
| Leucine | 0.365 ga | ~ | |||
| lysine | 0.384 ga | ~ | |||
| methionine | 0.069 ga | ~ | |||
| threonine | 0.186 ga | ~ | |||
| phenylalanine | 0.251 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.245 ga | ~ | |||
| Aspartic asidi | 0.656 ga | ~ | |||
| Glycine | 0.208 ga | ~ | |||
| Asidi a Glutamic | 1.017 ga | ~ | |||
| Mapuloteni | 0.277 ga | ~ | |||
| Serine | 0.299 ga | ~ | |||
| Tyrosine | 0.127 ga | ~ | |||
| Cysteine | 0.155 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.124 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.112 ga | ~ | |||
| 18: 0 Stearic | 0.012 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.061 ga | Mphindi 16.8 g | 0.4% | 0.3% | |
| 18: 1 Oleic (Omega-9) | 0.061 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.326 ga | kuchokera 11.2-20.6 g | 2.9% | 2.3% | |
| 18: 2 Linoleic | 0.265 ga | ~ | |||
| 18: 3 Wachisoni | 0.061 ga | ~ | |||
| Omega-3 mafuta acids | 0.061 ga | kuchokera 0.9 mpaka 3.7 g | 6.8% | 5.5% | |
| Omega-6 mafuta acids | 0.265 ga | kuchokera 4.7 mpaka 16.8 g | 5.6% | 4.5% |
Mphamvu ndi 124 kcal.
- chikho = 120 magalamu (148.8 kcal)
Nandolo, utakula mbewu ali ndi mavitamini ndi mchere monga vitamini B1 - 15%, vitamini B5 ndi 20.6%, vitamini B6 ndi 13.3%, vitamini B9 - 36%, vitamini C - 11,6%, vitamini PP - 15,4%, potaziyamu. ndi 15.2%, magnesium - 14%, phosphorous - 20,6%, chitsulo - 12,6%, manganese ndi 21.9%, mkuwa - 27,2%.
- 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 C amatenga nawo mbali pazomwe zimachitika mu redox, chitetezo chamthupi, chimathandiza thupi kuyamwa chitsulo. Kuperewera kumabweretsa kumasuka ndi kutuluka magazi m'kamwa, kutuluka magazi m'mphuno chifukwa cha kuchuluka kwa kuperewera ndi kufooka kwa ma capillaries amwazi.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 124 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa nandolo zothandiza, utakula mbewu, zopatsa mphamvu, zakudya, zopindulitsa katundu Nandolo, utakula mbewu.