Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa caloric | Tsamba 357 | Tsamba 1684 | 21.2% | 5.9% | 472 ga |
Mapuloteni | 6.9 ga | 76 ga | 9.1% | 2.5% | 1101 ga |
mafuta | 0.34 ga | 56 ga | 0.6% | 0.2% | 16471 ga |
Zakudya | 77.2 ga | 219 ga | 35.3% | 9.9% | 284 ga |
CHIKWANGWANI chamagulu | 5.9 ga | 20 ga | 29.5% | 8.3% | 339 ga |
Water | 6.52 ga | 2273 ga | 0.3% | 0.1% | 34862 ga |
ash | 3.14 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.228 mg | 1.5 mg | 15.2% | 4.3% | 658 ga |
Vitamini B2, riboflavin | 0.051 mg | 1.8 mg | 2.8% | 0.8% | 3529 ga |
Vitamini B4, choline | 39.5 mg | 500 mg | 7.9% | 2.2% | 1266 ga |
Vitamini B5, pantothenic | 0.474 mg | 5 mg | 9.5% | 2.7% | 1055 ga |
Vitamini B6, pyridoxine | 0.769 mg | 2 mg | 38.5% | 10.8% | 260 ga |
Vitamini B9, folate | Makilogalamu 25 | Makilogalamu 400 | 6.3% | 1.8% | 1600 ga |
Vitamini C, ascorbic | 3.8 mg | 90 mg | 4.2% | 1.2% | 2368 ga |
Vitamini E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 0.5% | 6000 ga |
Vitamini PP, NO | 3.507 mg | 20 mg | 17.5% | 4.9% | 570 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1001 mg | 2500 mg | 40% | 11.2% | 250 ga |
Calcium, CA | 65 mg | 1000 mg | 6.5% | 1.8% | 1538 ga |
Mankhwala a magnesium, mg | 65 mg | 400 mg | 16.3% | 4.6% | 615 ga |
Sodium, Na | 55 mg | 1300 mg | 4.2% | 1.2% | 2364 ga |
Sulufule, S | 69 mg | 1000 mg | 6.9% | 1.9% | 1449 ga |
Phosphorus, P. | 168 mg | 800 mg | 21% | 5.9% | 476 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.38 mg | 18 mg | 7.7% | 2.2% | 1304 ga |
Manganese, Mn | 0.313 mg | 2 mg | 15.7% | 4.4% | 639 ga |
Mkuwa, Cu | Makilogalamu 197 | Makilogalamu 1000 | 19.7% | 5.5% | 508 ga |
Selenium, Ngati | Makilogalamu 1.1 | Makilogalamu 55 | 2% | 0.6% | 5000 ga |
Nthaka, Zn | 0.54 mg | 12 mg | 4.5% | 1.3% | 2222 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 3.52 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.374 ga | ~ | |||
valine | 0.356 ga | ~ | |||
Mbiri * | 0.166 ga | ~ | |||
Isoleucine | 0.299 ga | ~ | |||
nyalugwe | 0.425 ga | ~ | |||
lysine | 0.413 ga | ~ | |||
methionine | 0.107 ga | ~ | |||
threonine | 0.28 ga | ~ | |||
tryptophan | 0.115 ga | ~ | |||
chithuvj | 0.316 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.328 ga | ~ | |||
Aspartic asidi | 1.173 ga | ~ | |||
glycine | 0.256 ga | ~ | |||
Asidi a Glutamic | 0.932 ga | ~ | |||
Mapuloteni | 0.265 ga | ~ | |||
serine | 0.234 ga | ~ | |||
tyrosin | 0.224 ga | ~ | |||
Cysteine | 0.07 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.09 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.002 ga | ~ | |||
12: 0 Zolemba | 0.012 ga | ~ | |||
14: 0 Zachinsinsi | 0.003 ga | ~ | |||
16: 0 Palmitic | 0.056 ga | ~ | |||
18: 0 Stearin | 0.012 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.008 ga | Mphindi 16.8 г | |||
16: 1 Palmitoleic | 0.003 ga | ~ | |||
18:1 Olein (omega-9) | 0.004 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.15 ga | kuchokera 11.2 mpaka 20.6 | 1.3% | 0.4% | |
18: 2 Linoleic | 0.112 ga | ~ | |||
18: 3 Wachisoni | 0.035 ga | ~ | |||
Omega-3 mafuta acids | 0.035 ga | kuchokera 0.9 mpaka 3.7 | 3.9% | 1.1% | |
Omega-6 mafuta acids | 0.112 ga | kuchokera 4.7 mpaka 16.8 | 2.4% | 0.7% |
Mphamvu ndi 357 kcal.
- chikho = 160 g (571.2 kCal)
Wowuma mbatata mavitamini ndi michere yambiri monga: vitamini B1 - 15,2%, vitamini B6 - 38,5%, vitamini PP - 17,5%, potaziyamu - 40%, magnesium - 16,3%, phosphorus - 21%, manganese - 15,7%, mkuwa - 19,7%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
Tags: kalori okhutira 357 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, kodi wowuma wa mbatata ndiwothandiza bwanji, zopatsa mphamvu, michere, zothandiza