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 | 29 kcal | 1684 kcal | 1.7% | 5.9% | 5807 ga |
Mapuloteni | 3.28 ga | 76 ga | 4.3% | 14.8% | 2317 ga |
mafuta | 0.58 ga | 56 ga | 1% | 3.4% | 9655 ga |
Zakudya | 2.24 ga | 219 ga | 1% | 3.4% | 9777 ga |
Zakudya za zakudya | 2.2 ga | 20 ga | 11% | 37.9% | 909 ga |
Water | 90.66 ga | 2273 ga | 4% | 13.8% | 2507 ga |
ash | 1.05 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.072 mg | 1.5 mg | 4.8% | 16.6% | 2083 ga |
Vitamini B2, Riboflavin | 0.403 mg | 1.8 mg | 22.4% | 77.2% | 447 ga |
Vitamini B4, choline | 32.8 mg | 500 mg | 6.6% | 22.8% | 1524 |
Vitamini B5, Pantothenic | 1.262 mg | 5 mg | 25.2% | 86.9% | 396 ga |
Vitamini B6, pyridoxine | 0.122 mg | 2 mg | 6.1% | 21% | 1639 ga |
Vitamini D, calciferol | 13.1 p | 10 p | 131% | 451.7% | 76 ga |
Vitamini D2, ergocalciferol | 13.1 p | ~ | |||
Vitamini PP, ayi | 6.255 mg | 20 mg | 31.3% | 107.9% | 320 ga |
betaine | 11.5 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 437 mg | 2500 mg | 17.5% | 60.3% | 572 ga |
Calcium, CA | 3 mg | 1000 mg | 0.3% | 1% | 33333 ga |
Mankhwala a magnesium, mg | 13 mg | 400 mg | 3.3% | 11.4% | 3077 ga |
Sodium, Na | 11 mg | 1300 mg | 0.8% | 2.8% | 11818 ga |
Sulufule, S | 32.8 mg | 1000 mg | 3.3% | 11.4% | 3049 ga |
Phosphorus, P. | 135 mg | 800 mg | 16.9% | 58.3% | 593 ga |
mchere | |||||
Iron, Faith | 0.4 mg | 18 mg | 2.2% | 7.6% | 4500 ga |
Manganese, Mn | 0.067 mg | 2 mg | 3.4% | 11.7% | 2985 ga |
Mkuwa, Cu | 389 p | 1000 mcg | 38.9% | 134.1% | 257 ga |
Selenium, Ngati | 21.9 p | 55 mcg | 39.8% | 137.2% | 251 ga |
Nthaka, Zn | 0.65 mg | 12 mg | 5.4% | 18.6% | 1846 |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 0.43 ga | ~ | |||
Mono ndi disaccharides (shuga) | 2.26 ga | zazikulu 100 g | |||
Shuga (dextrose) | 2.26 ga | ~ | |||
Amino acid ofunikira | |||||
Arginine * | 0.107 ga | ~ | |||
valine | 0.1 ga | ~ | |||
Mbiri * | 0.076 ga | ~ | |||
Isoleucine | 0.107 ga | ~ | |||
Leucine | 0.171 ga | ~ | |||
lysine | 0.159 ga | ~ | |||
methionine | 0.038 ga | ~ | |||
threonine | 0.133 ga | ~ | |||
Tryptophan | 0.047 ga | ~ | |||
phenylalanine | 0.1 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.22 ga | ~ | |||
Aspartic asidi | 0.29 ga | ~ | |||
Glycine | 0.126 ga | ~ | |||
Asidi a Glutamic | 0.418 ga | ~ | |||
Mapuloteni | 0.1 ga | ~ | |||
Serine | 0.12 ga | ~ | |||
Tyrosine | 0.018 ga | ~ | |||
Cysteine | 0.013 ga | ~ | |||
Sterol (sterols) | |||||
Masewera a Campesterol | 2 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.028 ga | zazikulu 18.7 g | |||
15: 0 Pentadecanoic | 0.001 ga | ~ | |||
16: 0 Palmitic | 0.018 ga | ~ | |||
18: 0 Stearic | 0.006 ga | ~ | |||
20: 0 Arachidic | 0.001 ga | ~ | |||
22: 0 Begenova | 0.001 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.029 ga | Mphindi 16.8 g | 0.2% | 0.7% | |
14: 1 Mirandolina | 0.002 ga | ~ | |||
16: 1 Palmitoleic | 0.002 ga | ~ | |||
16: 1 CIS | 0.002 ga | ~ | |||
18: 1 Oleic (Omega-9) | 0.011 ga | ~ | |||
18: 1 CIS | 0.011 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.526 ga | kuchokera 11.2-20.6 g | 4.7% | 16.2% | |
18: 2 Linoleic | 0.263 ga | ~ | |||
18: 2 omega-6, CIS, CIS | 0.263 ga | ~ | |||
Omega-6 mafuta acids | 0.263 ga | kuchokera 4.7 mpaka 16.8 g | 5.6% | 19.3% |
Mphamvu ndi 29 kcal.
Portobello bowa wamera pansi pa kuwala kwa ultraviolet, kokazinga olemera mu mavitamini ndi mchere monga vitamini B2 ndi 22.4%, vitamini B5 - 25,2%, vitamini D - 131%, vitamini PP - 31,3%, potaziyamu - 17,5%, phosphorous 16.9 peresenti, mkuwa - 38,9%. 39.8%, selenium - XNUMX%
- vitamini B2 imakhudzidwa ndikuchita kwa redox, kumathandizira kuti mitundu ya zowunikira zowonera itengeke komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya thanzi la khungu, nembanemba ya mucous, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- 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 D amakhala homeostasis kashiamu ndi phosphorous, ndipo amachita njira mineralization mafupa minofu. Kulephera kwa Vitamini D kumabweretsa kuchepa kwa calcium ndi phosphorous m'mafupa, ndikuwonjezera kufooka kwa mafupa, komwe kumabweretsa chiopsezo cha kufooka kwa mafupa.
- 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.
- 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.
- 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 29 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Portobello bowa kukula pansi ultraviolet kuwala, yokazinga, zopatsa mphamvu, zakudya, zopindulitsa katundu Portobello bowa wokulirapo pansi pa ultraviolet kuwala, yokazinga