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 | 22 kcal | 1684 kcal | 1.3% | 5.9% | 7655 ga |
| Mapuloteni | 2.11 ga | 76 ga | 2.8% | 12.7% | 3602 ga |
| mafuta | 0.35 ga | 56 ga | 0.6% | 2.7% | 16000 ga |
| Zakudya | 2.57 ga | 219 ga | 1.2% | 5.5% | 8521 ga |
| Zakudya za zakudya | 1.3 ga | 20 ga | 6.5% | 29.5% | 1538 ga |
| Water | 92.82 ga | 2273 ga | 4.1% | 18.6% | 2449 ga |
| ash | 0.85 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.059 mg | 1.5 mg | 3.9% | 17.7% | 2542 ga |
| Vitamini B2, Riboflavin | 0.13 mg | 1.8 mg | 7.2% | 32.7% | 1385 ga |
| Vitamini B4, choline | 21.2 mg | 500 mg | 4.2% | 19.1% | 2358 ga |
| Vitamini B5, Pantothenic | 1.14 mg | 5 mg | 22.8% | 103.6% | 439 ga |
| Vitamini B6, pyridoxine | 0.148 mg | 2 mg | 7.4% | 33.6% | 1351 ga |
| Vitamini B9, folate | 28 p | 400 mcg | 7% | 31.8% | 1429 ga |
| Vitamini B12, cobalamin | 0.05 p | 3 mg | 1.7% | 7.7% | 6000 ga |
| Vitamini D, calciferol | 0.3 p | 10 p | 3% | 13.6% | 3333 ga |
| Vitamini D2, ergocalciferol | 0.3 p | ~ | |||
| Vitamini E, alpha tocopherol, TE | 0.02 mg | 15 mg | 0.1% | 0.5% | 75000 ga |
| Vitamini PP, ayi | 4.494 mg | 20 mg | 22.5% | 102.3% | 445 ga |
| betaine | 6.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 364 mg | 2500 mg | 14.6% | 66.4% | 687 ga |
| Calcium, CA | 3 mg | 1000 mg | 0.3% | 1.4% | 33333 ga |
| Sodium, Na | 9 mg | 1300 mg | 0.7% | 3.2% | 14444 ga |
| Sulufule, S | 21.1 mg | 1000 mg | 2.1% | 9.5% | 4739 ga |
| Phosphorus, P. | 108 mg | 800 mg | 13.5% | 61.4% | 741 ga |
| mchere | |||||
| Iron, Faith | 0.31 mg | 18 mg | 1.7% | 7.7% | 5806 ga |
| Manganese, Mn | 0.069 mg | 2 mg | 3.5% | 15.9% | 2899 ga |
| Mkuwa, Cu | 286 mcg | 1000 mcg | 28.6% | 130% | 350 ga |
| Selenium, Ngati | 18.6 p | 55 mcg | 33.8% | 153.6% | 296 ga |
| Nthaka, Zn | 0.53 mg | 12 mg | 4.4% | 20% | 2264 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 2.5 ga | zazikulu 100 g | |||
| Shuga (dextrose) | 2.01 ga | ~ | |||
| Fructose | 0.49 ga | ~ | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.082 ga | ~ | |||
| valine | 0.076 ga | ~ | |||
| Mbiri * | 0.058 ga | ~ | |||
| Isoleucine | 0.082 ga | ~ | |||
| Leucine | 0.13 ga | ~ | |||
| lysine | 0.122 ga | ~ | |||
| methionine | 0.029 ga | ~ | |||
| threonine | 0.101 ga | ~ | |||
| Tryptophan | 0.035 ga | ~ | |||
| phenylalanine | 0.076 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.168 ga | ~ | |||
| Aspartic asidi | 0.221 ga | ~ | |||
| Glycine | 0.096 ga | ~ | |||
| Asidi a Glutamic | 0.319 ga | ~ | |||
| Mapuloteni | 0.076 ga | ~ | |||
| Serine | 0.092 ga | ~ | |||
| Tyrosine | 0.014 ga | ~ | |||
| Cysteine | 0.01 ga | ~ | |||
| Sterol (sterols) | |||||
| Masewera a Campesterol | 2 mg | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.01 ga | zazikulu 18.7 g | |||
| 15: 0 Pentadecanoic | 0.003 ga | ~ | |||
| 17: 0 Margarine | 0.003 ga | ~ | |||
| 20: 0 Arachidic | 0.003 ga | ~ | |||
| 22: 0 Begenova | 0.003 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.044 ga | Mphindi 16.8 g | 0.3% | 1.4% | |
| 14: 1 Mirandolina | 0.001 ga | ~ | |||
| 16: 1 Palmitoleic | 0.008 ga | ~ | |||
| 16: 1 CIS | 0.005 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 0.016 ga | ~ | |||
| 18: 1 CIS | 0.014 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.296 ga | kuchokera 11.2-20.6 g | 2.6% | 11.8% | |
| 18: 2 Linoleic | 0.148 ga | ~ | |||
| 18: 2 omega-6, CIS, CIS | 0.148 ga | ~ | |||
| Omega-6 mafuta acids | 0.148 ga | kuchokera 4.7 mpaka 16.8 g | 3.1% | 14.1% |
Mphamvu ndi 22 kcal.
- chikho diced = 86 gr (18.9 kcal)
- chidutswa chonse = 84 gr (18.5 kcal)
Portobello bowa ndi mavitamini ndi michere yambiri monga vitamini B5 mpaka 22.8%, vitamini PP - 22,5%, potaziyamu - 14,6%, phosphorus - 13,5%, mkuwa - 28,6%, selenium - 33,8%
- 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 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 22 cal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere kuposa zothandiza Portobello bowa, zopatsa mphamvu, zakudya, zopindulitsa katundu Portobello bowa