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 | 136 kcal | 1684 kcal | 8.1% | 6% | 1238 |
| Mapuloteni | 7.2 ga | 76 ga | 9.5% | 7% | 1056 ga |
| mafuta | 1.64 ga | 56 ga | 2.9% | 2.1% | 3415 ga |
| Zakudya | 18.78 ga | 219 ga | 8.6% | 6.3% | 1166 |
| Zakudya za zakudya | 5.1 ga | 20 ga | 25.5% | 18.8% | 392 ga |
| Water | 65.88 ga | 2273 ga | 2.9% | 2.1% | 3450 ga |
| ash | 1.4 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 3 mg | 900 mcg | 0.3% | 0.2% | 30000 ga |
| beta carotenes | 0.04 mg | 5 mg | 0.8% | 0.6% | 12500 ga |
| Lutein + Zeaxanthin | 190 p | ~ | |||
| Vitamini B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 19.6% | 375 ga |
| Vitamini B2, Riboflavin | 0.17 mg | 1.8 mg | 9.4% | 6.9% | 1059 ga |
| Vitamini B4, choline | 45.8 mg | 500 mg | 9.2% | 6.8% | 1092 ga |
| Vitamini B5, Pantothenic | 0.68 mg | 5 mg | 13.6% | 10% | 735 ga |
| Vitamini B6, pyridoxine | 0.068 mg | 2 mg | 3.4% | 2.5% | 2941 ga |
| Vitamini B9, folate | 173 p | 400 mcg | 43.3% | 31.8% | 231 ga |
| Vitamini C, ascorbic | 39 mg | 90 mg | 43.3% | 31.8% | 231 ga |
| Vitamini E, alpha tocopherol, TE | 0.39 mg | 15 mg | 2.6% | 1.9% | 3846 ga |
| Vitamini K, phylloquinone | 24 mcg | 120 mcg | 20% | 14.7% | 500 ga |
| Vitamini PP, ayi | 2.2 mg | 20 mg | 11% | 8.1% | 909 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 552 mg | 2500 mg | 22.1% | 16.3% | 453 ga |
| Calcium, CA | 42 mg | 1000 mg | 4.2% | 3.1% | 2381 ga |
| Mankhwala a magnesium, mg | 68 mg | 400 mg | 17% | 12.5% | 588 ga |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.3% | 26000 ga |
| Sulufule, S | 72 mg | 1000 mg | 7.2% | 5.3% | 1389 ga |
| Phosphorus, P. | 127 mg | 800 mg | 15.9% | 11.7% | 630 ga |
| mchere | |||||
| Iron, Faith | 1.6 mg | 18 mg | 8.9% | 6.5% | 1125 ga |
| Manganese, Mn | 0.574 mg | 2 mg | 28.7% | 21.1% | 348 ga |
| Mkuwa, Cu | 134 p | 1000 mcg | 13.4% | 9.9% | 746 ga |
| Selenium, Ngati | 1.5 p | 55 mcg | 2.7% | 2% | 3667 ga |
| Nthaka, Zn | 1.04 mg | 12 mg | 8.7% | 6.4% | 1154 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 3 ga | zazikulu 100 g | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.354 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.329 ga | ~ | |||
| 18: 0 Stearic | 0.025 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.013 ga | Mphindi 16.8 g | 0.1% | 0.1% | |
| 18: 1 Oleic (Omega-9) | 0.013 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.873 ga | kuchokera 11.2-20.6 g | 7.8% | 5.7% | |
| 18: 2 Linoleic | 0.835 ga | ~ | |||
| 18: 3 Wachisoni | 0.038 ga | ~ | |||
| Omega-3 mafuta acids | 0.038 ga | kuchokera 0.9 mpaka 3.7 g | 4.2% | 3.1% | |
| Omega-6 mafuta acids | 0.835 ga | kuchokera 4.7 mpaka 16.8 g | 17.8% | 13.1% |
Mphamvu ndi 136 kcal.
- chikho = 154 g (209.4 kcal)
- Mbeu 10 = 4 g (5.4 kcal)
Mtola wa njiwa, wosakhwima olemera mu mavitamini ndi mchere monga vitamini B1 anali 26.7%, vitamini B5 ndi 13.6%, vitamini B9 ndi 43.3%, vitamini C - 43.3%, ndi vitamini K - 20%, vitamini PP - 11%, potaziyamu - 22,1%. magnesium - 17%, phosphorous - 15,9%, manganese - 28,7%, mkuwa - 13,4%
- 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 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yamagazi, prothrombin yotsika m'magazi.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: calorie 136 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza, Nkhunda nsawawa, mwana, zopatsa mphamvu, zakudya, opindulitsa katundu Nkhunda nandolo, mwana