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 | 162 kcal | 1684 kcal | 9.6% | 5.9% | 1040 ga |
| Mapuloteni | 9.31 ga | 76 ga | 12.3% | 7.6% | 816 ga |
| mafuta | 0.48 ga | 56 ga | 0.9% | 0.6% | 11667 ga |
| Zakudya | 25.47 ga | 219 ga | 11.6% | 7.2% | 860 ga |
| Zakudya za zakudya | 5.4 ga | 20 ga | 27% | 16.7% | 370 ga |
| Water | 58.01 ga | 2273 ga | 2.6% | 1.6% | 3918 ga |
| ash | 1.33 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.274 mg | 1.5 mg | 18.3% | 11.3% | 547 ga |
| Vitamini B2, Riboflavin | 0.108 mg | 1.8 mg | 6% | 3.7% | 1667 ga |
| Vitamini B5, Pantothenic | 0.258 mg | 5 mg | 5.2% | 3.2% | 1938 |
| Vitamini B6, pyridoxine | 0.194 mg | 2 mg | 9.7% | 6% | 1031 |
| Vitamini B9, folate | 34 p | 400 mcg | 8.5% | 5.2% | 1176 ga |
| Vitamini C, ascorbic | 0.7 mg | 90 mg | 0.8% | 0.5% | 12857 ga |
| Vitamini PP, ayi | 0.632 mg | 20 mg | 3.2% | 2% | 3165 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 646 mg | 2500 mg | 25.8% | 15.9% | 387 ga |
| Calcium, CA | 52 mg | 1000 mg | 5.2% | 3.2% | 1923 |
| Mankhwala a magnesium, mg | 54 mg | 400 mg | 13.5% | 8.3% | 741 ga |
| Sodium, Na | 319 mg | 1300 mg | 24.5% | 15.1% | 408 ga |
| Sulufule, S | 93.1 mg | 1000 mg | 9.3% | 5.7% | 1074 ga |
| Phosphorus, P. | 100 mg | 800 mg | 12.5% | 7.7% | 800 ga |
| mchere | |||||
| Iron, Faith | 2.71 mg | 18 mg | 15.1% | 9.3% | 664 ga |
| Manganese, Mn | 0.493 mg | 2 mg | 24.7% | 15.2% | 406 ga |
| Mkuwa, Cu | 88 p | 1000 mcg | 8.8% | 5.4% | 1136 ga |
| Selenium, Ngati | 1.4 p | 55 mcg | 2.5% | 1.5% | 3929 ga |
| Nthaka, Zn | 0.69 mg | 12 mg | 5.8% | 3.6% | 1739 ga |
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.058 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.051 ga | ~ | |||
| 18: 0 Stearic | 0.006 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.035 ga | Mphindi 16.8 g | 0.2% | 0.1% | |
| 18: 1 Oleic (Omega-9) | 0.035 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.276 ga | kuchokera 11.2-20.6 g | 2.5% | 1.5% | |
| 18: 2 Linoleic | 0.099 ga | ~ | |||
| 18: 3 Wachisoni | 0.177 ga | ~ | |||
| Omega-3 mafuta acids | 0.177 ga | kuchokera 0.9 mpaka 3.7 g | 19.7% | 12.2% | |
| Omega-6 mafuta acids | 0.099 ga | kuchokera 4.7 mpaka 16.8 g | 2.1% | 1.3% |
Mphamvu ndi 162 kcal.
- phukusi (10 oz) zokolola = 284 g (460.1 kcal)
- 0,333 phukusi (10 oz) zokolola = 94 g (152.3 kcal)
Nyemba za pinto (variegated), mbewu zosakhwima, zozizira, zophika, ndi mchere mavitamini ndi mchere monga vitamini B1 - 18,3%, potaziyamu - 25,8%, magnesium - 13,5%, phosphorous - 12,5%, chitsulo - 15,1%, manganese - 24,7%.
- 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.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: calorie 162 kcal, mankhwala, zakudya, mavitamini, mchere ubwino wa Pinto Beans (variegated), mbewu mwana, mazira, yophika ndi mchere, zopatsa mphamvu, zakudya, zopindulitsa katundu wa Pinto Nyemba (variegated), mbewu mwana, mazira, kuphika , Ndi mchere