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 | 121 kcal | 1684 kcal | 7.2% | 6% | 1392 ga |
| Mapuloteni | 6.76 ga | 76 ga | 8.9% | 7.4% | 1124 ga |
| mafuta | 0.38 ga | 56 ga | 0.7% | 0.6% | 14737 ga |
| Zakudya | 16.55 ga | 219 ga | 7.6% | 6.3% | 1323 ga |
| Zakudya za zakudya | 6.7 ga | 20 ga | 33.5% | 27.7% | 299 ga |
| Water | 68.55 ga | 2273 ga | 3% | 2.5% | 3316 ga |
| ash | 1.06 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.146 mg | 1.5 mg | 9.7% | 8% | 1027 ga |
| Vitamini B2, Riboflavin | 0.059 mg | 1.8 mg | 3.3% | 2.7% | 3051 ga |
| Vitamini B5, Pantothenic | 0.319 mg | 5 mg | 6.4% | 5.3% | 1567 ga |
| Vitamini B6, pyridoxine | 0.05 mg | 2 mg | 2.5% | 2.1% | 4000 ga |
| Vitamini B9, folate | 111 p | 400 mcg | 27.8% | 23% | 360 ga |
| Vitamini PP, ayi | 0.781 mg | 20 mg | 3.9% | 3.2% | 2561 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 384 mg | 2500 mg | 15.4% | 12.7% | 651 ga |
| Calcium, CA | 43 mg | 1000 mg | 4.3% | 3.6% | 2326 ga |
| Mankhwala a magnesium, mg | 46 mg | 400 mg | 11.5% | 9.5% | 870 ga |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.3% | 26000 ga |
| Sulufule, S | 67.6 mg | 1000 mg | 6.8% | 5.6% | 1479 ga |
| Phosphorus, P. | 119 mg | 800 mg | 14.9% | 12.3% | 672 ga |
| mchere | |||||
| Iron, Faith | 1.11 mg | 18 mg | 6.2% | 5.1% | 1622 ga |
| Manganese, Mn | 0.501 mg | 2 mg | 25.1% | 20.7% | 399 ga |
| Mkuwa, Cu | 269 p | 1000 mcg | 26.9% | 22.2% | 372 ga |
| Selenium, Ngati | 2.9 p | 55 mcg | 5.3% | 4.4% | 1897 |
| Nthaka, Zn | 0.9 mg | 12 mg | 7.5% | 6.2% | 1333 ga |
| Amino acid ofunikira | |||||
| Arginine * | 0.405 ga | ~ | |||
| valine | 0.292 ga | ~ | |||
| Mbiri * | 0.241 ga | ~ | |||
| Isoleucine | 0.245 ga | ~ | |||
| Leucine | 0.483 ga | ~ | |||
| lysine | 0.474 ga | ~ | |||
| methionine | 0.076 ga | ~ | |||
| threonine | 0.239 ga | ~ | |||
| Tryptophan | 0.066 ga | ~ | |||
| phenylalanine | 0.579 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.303 ga | ~ | |||
| Aspartic asidi | 0.669 ga | ~ | |||
| Glycine | 0.25 ga | ~ | |||
| Asidi a Glutamic | 1.568 ga | ~ | |||
| Mapuloteni | 0.298 ga | ~ | |||
| Serine | 0.32 ga | ~ | |||
| Tyrosine | 0.168 ga | ~ | |||
| Cysteine | 0.078 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.083 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.077 ga | ~ | |||
| 18: 0 Stearic | 0.006 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.003 ga | Mphindi 16.8 g | |||
| 18: 1 Oleic (Omega-9) | 0.003 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.205 ga | kuchokera 11.2-20.6 g | 1.8% | 1.5% | |
| 18: 2 Linoleic | 0.196 ga | ~ | |||
| 18: 3 Wachisoni | 0.009 ga | ~ | |||
| Omega-3 mafuta acids | 0.009 ga | kuchokera 0.9 mpaka 3.7 g | 1% | 0.8% | |
| Omega-6 mafuta acids | 0.196 ga | kuchokera 4.7 mpaka 16.8 g | 4.2% | 3.5% |
Mphamvu ndi 121 kcal.
Nandolo za njiwa, Zokhwima, zophika, zopanda mchere ali ndi mavitamini ndi michere yambiri monga vitamini B9 - 27,8%, potaziyamu - 15,4%, magnesium - 11,5%, phosphorus - 14,9%, manganese - 25.1%, mkuwa ndi 26.9%
- 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.
- 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: kalori 121 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere kuposa zothandiza, nandolo za njiwa, okhwima, owiritsa, opanda mchere, zopatsa mphamvu, zopatsa thanzi, zopindulitsa za nandolo za njiwa, okhwima, owiritsa, opanda mchere