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 | 143 kcal | 1684 kcal | 8.5% | 5.9% | 1178 ga |
Mapuloteni | 9.01 ga | 76 ga | 11.9% | 8.3% | 844 ga |
mafuta | 0.65 ga | 56 ga | 1.2% | 0.8% | 8615 ga |
Zakudya | 17.22 ga | 219 ga | 7.9% | 5.5% | 1272 ga |
Zakudya za zakudya | 9 ga | 20 ga | 45% | 31.5% | 222 ga |
Water | 62.95 ga | 2273 ga | 2.8% | 2% | 3611 ga |
ash | 1.17 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.193 mg | 1.5 mg | 12.9% | 9% | 777 ga |
Vitamini B2, Riboflavin | 0.062 mg | 1.8 mg | 3.4% | 2.4% | 2903 ga |
Vitamini B4, choline | 35.3 mg | 500 mg | 7.1% | 5% | 1416 ga |
Vitamini B5, Pantothenic | 0.21 mg | 5 mg | 4.2% | 2.9% | 2381 ga |
Vitamini B6, pyridoxine | 0.229 mg | 2 mg | 11.5% | 8% | 873 ga |
Vitamini B9, folate | 172 p | 400 mcg | 43% | 30.1% | 233 ga |
Vitamini C, ascorbic | 0.8 mg | 90 mg | 0.9% | 0.6% | 11250 ga |
Vitamini E, alpha tocopherol, TE | 0.94 mg | 15 mg | 6.3% | 4.4% | 1596 |
Vitamini K, phylloquinone | 3.5 mcg | 120 mcg | 2.9% | 2% | 3429 ga |
Vitamini PP, ayi | 0.318 mg | 20 mg | 1.6% | 1.1% | 6289 ga |
betaine | 0.1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 436 mg | 2500 mg | 17.4% | 12.2% | 573 ga |
Calcium, CA | 46 mg | 1000 mg | 4.6% | 3.2% | 2174 ga |
Mankhwala a magnesium, mg | 50 mg | 400 mg | 12.5% | 8.7% | 800 ga |
Sodium, Na | 1 mg | 1300 mg | 0.1% | 0.1% | 130000 ga |
Sulufule, S | 90.1 mg | 1000 mg | 9% | 6.3% | 1110 ga |
Phosphorus, P. | 147 mg | 800 mg | 18.4% | 12.9% | 544 ga |
mchere | |||||
Iron, Faith | 2.09 mg | 18 mg | 11.6% | 8.1% | 861 ga |
Manganese, Mn | 0.453 mg | 2 mg | 22.7% | 15.9% | 442 ga |
Mkuwa, Cu | 219 p | 1000 mcg | 21.9% | 15.3% | 457 ga |
Selenium, Ngati | 6.2 mcg | 55 mcg | 11.3% | 7.9% | 887 ga |
Zamadzimadzi, F | 2.2 p | 4000 mg | 0.1% | 0.1% | 181818 ga |
Nthaka, Zn | 0.98 mg | 12 mg | 8.2% | 5.7% | 1224 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 15.15 ga | ~ | |||
Mono ndi disaccharides (shuga) | 0.34 ga | zazikulu 100 g | |||
sucrose | 0.34 ga | ~ | |||
Amino acid ofunikira | |||||
Arginine * | 0.494 ga | ~ | |||
valine | 0.519 ga | ~ | |||
Mbiri * | 0.247 ga | ~ | |||
Isoleucine | 0.426 ga | ~ | |||
Leucine | 0.765 ga | ~ | |||
lysine | 0.63 ga | ~ | |||
methionine | 0.117 ga | ~ | |||
threonine | 0.331 ga | ~ | |||
Tryptophan | 0.108 ga | ~ | |||
phenylalanine | 0.531 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.409 ga | ~ | |||
Aspartic asidi | 1.128 ga | ~ | |||
Glycine | 0.365 ga | ~ | |||
Asidi a Glutamic | 1.447 ga | ~ | |||
Mapuloteni | 0.515 ga | ~ | |||
Serine | 0.565 ga | ~ | |||
Tyrosine | 0.213 ga | ~ | |||
Cysteine | 0.084 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.136 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 0.133 ga | ~ | |||
18: 0 Stearic | 0.003 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.133 ga | Mphindi 16.8 g | 0.8% | 0.6% | |
18: 1 Oleic (Omega-9) | 0.133 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.235 ga | kuchokera 11.2-20.6 g | 2.1% | 1.5% | |
18: 2 Linoleic | 0.098 ga | ~ | |||
18: 3 Wachisoni | 0.137 ga | ~ | |||
Omega-3 mafuta acids | 0.137 ga | kuchokera 0.9 mpaka 3.7 g | 15.2% | 10.6% | |
Omega-6 mafuta acids | 0.098 ga | kuchokera 4.7 mpaka 16.8 g | 2.1% | 1.5% |
Mphamvu ndi 143 kcal.
- chikho = 171 g (244.5 kcal)
- supuni = 10.6 g (15.2 kcal)
Nyemba za Pinto (variegated), Zokhwima, zophika, zopanda mchere ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 12,9%, vitamini B6 - 11,5%, vitamini B9 ndi 43%, potaziyamu - 17,4%, magnesium - 12,5%, phosphorus - 18,4% chitsulo - 11,6%, manganese - 22,7%, mkuwa - ndi 21.9%, selenium - 11,3%
- 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 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.
- 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.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 143 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, maubwino amafuta a nyemba za Pinto (variegated), Okhwima, owiritsa, opanda mchere, zopatsa mphamvu, michere, zinthu zopindulitsa za nyemba za Pinto (variegated), Okhwima, owiritsa, opanda mchere