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 405 | Tsamba 1684 | 24% | 5.9% | 416 ga |
Mapuloteni | 9.66 ga | 76 ga | 12.7% | 3.1% | 787 ga |
mafuta | 10.63 ga | 56 ga | 19% | 4.7% | 527 ga |
Zakudya | 67.14 ga | 219 ga | 30.7% | 7.6% | 326 ga |
Water | 10.08 ga | 2273 ga | 0.4% | 0.1% | 22550 ga |
ash | 2.49 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.735 mg | 1.5 mg | 49% | 12.1% | 204 ga |
Vitamini B2, riboflavin | 0.493 mg | 1.8 mg | 27.4% | 6.8% | 365 ga |
Vitamini B4, choline | 11.1 mg | 500 mg | 2.2% | 0.5% | 4505 ga |
Vitamini B5, pantothenic | 0.394 mg | 5 mg | 7.9% | 2% | 1269 ga |
Vitamini B6, pyridoxine | 0.04 mg | 2 mg | 2% | 0.5% | 5000 ga |
Vitamini B9, folate | Makilogalamu 215 | Makilogalamu 400 | 53.8% | 13.3% | 186 ga |
Vitamini E, alpha tocopherol, TE | 1.64 mg | 15 mg | 10.9% | 2.7% | 915 ga |
Vitamini K, phylloquinone | Makilogalamu 1.1 | Makilogalamu 120 | 0.9% | 0.2% | 10909 ga |
Vitamini PP, NO | 5.82 mg | 20 mg | 29.1% | 7.2% | 344 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 100 mg | 2500 mg | 4% | 1% | 2500 ga |
Calcium, CA | 205 mg | 1000 mg | 20.5% | 5.1% | 488 ga |
Mankhwala a magnesium, mg | 21 mg | 400 mg | 5.3% | 1.3% | 1905 ga |
Sodium, Na | 677 mg | 1300 mg | 52.1% | 12.9% | 192 ga |
Sulufule, S | 96.6 mg | 1000 mg | 9.7% | 2.4% | 1035 ga |
Phosphorus, P. | 210 mg | 800 mg | 26.3% | 6.5% | 381 ga |
Tsatani Zinthu | |||||
Iron, Faith | 7.05 mg | 18 mg | 39.2% | 9.7% | 255 ga |
Manganese, Mn | 0.614 mg | 2 mg | 30.7% | 7.6% | 326 ga |
Mkuwa, Cu | Makilogalamu 100 | Makilogalamu 1000 | 10% | 2.5% | 1000 ga |
Nthaka, Zn | 0.64 mg | 12 mg | 5.3% | 1.3% | 1875 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.39 ga | ~ | |||
valine | 0.388 ga | ~ | |||
Mbiri * | 0.215 ga | ~ | |||
Isoleucine | 0.334 ga | ~ | |||
nyalugwe | 0.664 ga | ~ | |||
lysine | 0.213 ga | ~ | |||
methionine | 0.171 ga | ~ | |||
threonine | 0.263 ga | ~ | |||
tryptophan | 0.119 ga | ~ | |||
chithuvj | 0.486 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.31 ga | ~ | |||
Aspartic asidi | 0.407 ga | ~ | |||
glycine | 0.347 ga | ~ | |||
Asidi a Glutamic | 3.253 ga | ~ | |||
Mapuloteni | 1.12 ga | ~ | |||
serine | 0.483 ga | ~ | |||
tyrosin | 0.291 ga | ~ | |||
Cysteine | 0.205 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.1 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.01 ga | ~ | |||
12: 0 Zolemba | 0.021 ga | ~ | |||
14: 0 Zachinsinsi | 0.132 ga | ~ | |||
16: 0 Palmitic | 2.557 ga | ~ | |||
18: 0 Stearin | 1.379 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.541 ga | Mphindi 16.8 г | 27% | 6.7% | |
16: 1 Palmitoleic | 0.271 ga | ~ | |||
18:1 Olein (omega-9) | 4.27 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.522 ga | kuchokera 11.2 mpaka 20.6 | 13.6% | 3.4% | |
18: 2 Linoleic | 1.399 ga | ~ | |||
18: 3 Wachisoni | 0.123 ga | ~ | |||
Omega-3 mafuta acids | 0.123 ga | kuchokera 0.9 mpaka 3.7 | 13.7% | 3.4% | |
Omega-6 mafuta acids | 1.399 ga | kuchokera 4.7 mpaka 16.8 | 29.8% | 7.4% |
Mphamvu ndi 405 kcal.
- chikho = 111 g (449.6 kCal)
Ufa wa tirigu woyamba, kusakaniza kwa tortilla, kotetezedwa mavitamini ndi michere yambiri monga: vitamini B1 - 49%, vitamini B2 - 27,4%, vitamini B9 - 53,8%, vitamini PP - 29,1%, calcium - 20,5%, phosphorus - 26,3 %, chitsulo - 39,2%, manganese - 30,7%
- 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 B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- vitamini B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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.
Tags: kalori okhutira 405 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi zothandiza bwanji? Ufa wa tirigu wapamwamba kwambiri, kusakaniza kwa tortilla, zolimba, zopatsa mphamvu, zakudya, zothandiza