Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
Kalori | 298 kcal | 1684 kcal | 17.7% | 5.9% | 565 ga |
Mapuloteni | 20.5 ga | 76 ga | 27% | 9.1% | 371 ga |
mafuta | 2 ga | 56 ga | 3.6% | 1.2% | 2800 ga |
Zakudya | 49.5 ga | 219 ga | 22.6% | 7.6% | 442 ga |
Zakudya za zakudya | 11.2 ga | 20 ga | 56% | 18.8% | 179 ga |
Water | 14 ga | 2273 ga | 0.6% | 0.2% | 16236 ga |
ash | 2.8 ga | ~ | |||
mavitamini | |||||
Vitamini a, RAE | 2 p | 900 mcg | 0.2% | 0.1% | 45000 ga |
beta carotenes | 0.01 mg | 5 mg | 0.2% | 0.1% | 50000 ga |
Vitamini B1, thiamine | 0.81 mg | 1.5 mg | 54% | 18.1% | 185 ga |
Vitamini B2, Riboflavin | 0.15 mg | 1.8 mg | 8.3% | 2.8% | 1200 ga |
Vitamini B4, choline | 200 mg | 500 mg | 40% | 13.4% | 250 ga |
Vitamini B5, Pantothenic | 2.2 mg | 5 mg | 44% | 14.8% | 227 ga |
Vitamini B6, pyridoxine | 0.27 mg | 2 mg | 13.5% | 4.5% | 741 ga |
Vitamini B9, folate | 16 p | 400 mcg | 4% | 1.3% | 2500 ga |
Vitamini E, alpha tocopherol, TE | 0.7 mg | 15 mg | 4.7% | 1.6% | 2143 ga |
Vitamini H, Biotin | 19 p | 50 mcg | 38% | 12.8% | 263 ga |
Vitamini PP, ayi | 6.5 mg | 20 mg | 32.5% | 10.9% | 308 ga |
Niacin | 2.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 873 mg | 2500 mg | 34.9% | 11.7% | 286 ga |
Calcium, CA | 115 mg | 1000 mg | 11.5% | 3.9% | 870 ga |
Pakachitsulo, Si | 83 mg | 30 mg | 276.7% | 92.9% | 36 ga |
Mankhwala a magnesium, mg | 107 mg | 400 mg | 26.8% | 9% | 374 ga |
Sodium, Na | 33 mg | 1300 mg | 2.5% | 0.8% | 3939 ga |
Sulufule, S | 190 mg | 1000 mg | 19% | 6.4% | 526 ga |
Phosphorus, P. | 329 mg | 800 mg | 41.1% | 13.8% | 243 ga |
Mankhwala, Cl | 137 mg | 2300 mg | 6% | 2% | 1679 ga |
mchere | |||||
Zotayidwa, Al | 1180 p | ~ | |||
[Adasankhidwa] Boron, B. | 670 p | ~ | |||
Vanadium, V | 150 mcg | ~ | |||
Iron, Faith | 6.8 mg | 18 mg | 37.8% | 12.7% | 265 ga |
Ayodini, ine | 5.1 p | 150 mcg | 3.4% | 1.1% | 2941 ga |
Cobalt, Co. | 13.1 p | 10 p | 131% | 44% | 76 ga |
Manganese, Mn | 1.75 mg | 2 mg | 87.5% | 29.4% | 114 ga |
Mkuwa, Cu | 750 mcg | 1000 mcg | 75% | 25.2% | 133 ga |
Mzinda wa Molybdenum, Mo | 84.2 p | 70 mcg | 120.3% | 40.4% | 83 ga |
Nickel, ndi | 246.6 p | ~ | |||
Titi, Sn | 16.2 p | ~ | |||
Selenium, Ngati | 13.1 p | 55 mcg | 23.8% | 8% | 420 ga |
Olimba, Sr | 80 mcg | ~ | |||
Titaniyamu, Ti | 181 p | ~ | |||
Zamadzimadzi, F | 30 mcg | 4000 mg | 0.8% | 0.3% | 13333 ga |
Chromium, Cr | 9 p | 50 mcg | 18% | 6% | 556 ga |
Nthaka, Zn | 3.18 mg | 12 mg | 26.5% | 8.9% | 377 ga |
Zirconium, Zr | 11.2 mcg | ~ | |||
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 44.9 ga | ~ | |||
Mono ndi disaccharides (shuga) | 4.6 ga | zazikulu 100 g | |||
Galactose | 0.87 ga | ~ | |||
Shuga (dextrose) | 0.95 ga | ~ | |||
Maltose | 0.72 ga | ~ | |||
sucrose | 0.8 ga | ~ | |||
Fructose | 1.27 ga | ~ | |||
Amino acid ofunikira | |||||
Arginine * | 1.62 ga | ~ | |||
valine | 1.01 ga | ~ | |||
Mbiri * | 0.46 ga | ~ | |||
Isoleucine | 1.09 ga | ~ | |||
Leucine | 1.65 ga | ~ | |||
lysine | 1.55 ga | ~ | |||
methionine | 0.21 ga | ~ | |||
Methionine + cysteine | 0.46 ga | ~ | |||
threonine | 0.84 ga | ~ | |||
Tryptophan | 0.26 ga | ~ | |||
phenylalanine | 1.01 ga | ~ | |||
Phenylalanine + Tyrosine | 1.7 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.91 ga | ~ | |||
Aspartic asidi | 2.23 ga | ~ | |||
Glycine | 0.95 ga | ~ | |||
Asidi a Glutamic | 3.17 ga | ~ | |||
Mapuloteni | 0.66 ga | ~ | |||
Serine | 0.84 ga | ~ | |||
Tyrosine | 0.69 ga | ~ | |||
Cysteine | 0.25 ga | ~ | |||
Sterol (sterols) | |||||
beta sitosterol | 50 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.2 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 0.2 ga | ~ | |||
18: 0 Stearic | 0.04 ga | ~ | |||
20: 0 Arachidic | 0.01 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.36 ga | Mphindi 16.8 g | 2.1% | 0.7% | |
18: 1 Oleic (Omega-9) | 0.36 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.03 ga | kuchokera 11.2-20.6 g | 9.2% | 3.1% | |
18: 2 Linoleic | 0.91 ga | ~ | |||
18: 3 Wachisoni | 0.12 ga | ~ | |||
Omega-3 mafuta acids | 0.12 ga | kuchokera 0.9 mpaka 3.7 g | 13.3% | 4.5% | |
Omega-6 mafuta acids | 0.91 ga | kuchokera 4.7 mpaka 16.8 g | 19.4% | 6.5% |
Mphamvu ndi 298 kcal.
- 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 H. amachita nawo kaphatikizidwe wamafuta, glycogen, ndi amino acid metabolism. Kudya mavitaminiwa osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
- kashiamu ndilo gawo lalikulu la mafupa athu, limakhala ngati wolamulira wamanjenje, lomwe limakhudzidwa ndi kupindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, m'chiuno ndi m'munsi mwake, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga popanga gag ndi collagen kaphatikizidwe.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme mu metabolism ya mafuta acid ndi metabolism ya folic acid.
- 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.
- Molybdenum ndi cofactor wa michere yambiri, yopatsa kagayidwe kamene kali ndi amino acid, purines ndi pyrimidines.
- 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.
- Chromium imakhudzidwa ndikukhazikitsa magazi m'magazi, ndikupangitsa kuti insulin igwire bwino ntchito. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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.
Mtengo wamtengo wapatali kapena calorific ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi yomwe chigayidwe. Mphamvu yamagetsi ya chinthucho imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie, yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya, yomwe imatchedwanso "calorie yachakudya", kotero ngati mutchula mtengo wa caloric mu (kilo) woyambira kilogalamu nthawi zambiri samasiyidwa. Magome ochulukirapo amphamvu zamagetsi pazogulitsa zaku Russia zomwe mungathe kuziwona.
Mtengo wa zakudya - zili chakudya, mafuta ndi mapuloteni mankhwala.
Chakudya chopatsa thanzi - gulu lazinthu zopangidwa ndi chakudya, kupezeka komwe kumakwaniritsa zosowa za munthu pazinthu zofunikira ndi mphamvu.
Mavitamini aliZinthu zofunikira zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini ambiri amapezeka monga zomera, osati nyama. Chofunikira tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zochita kupanga mavitamini pamene kutentha. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.