Zosakaniza Nyemba ndi maapulo
nyemba | 200.0 (galamu) |
Maapulo | 2.0 (chidutswa) |
mtedza | 150.0 (galamu) |
shuga | 50.0 (galamu) |
mafuta a mpendadzuwa | 1.0 (supuni ya tebulo) |
Njira yokonzekera
Wiritsani madzi a shuga ndikuwonjezerapo citric acid pang'ono. Wiritsani maapulo odulidwa mu madzi, osawalola kuwira. Sakanizani utakhazikika maapulo ndi yophika nyemba ndi akanadulidwa mtedza.
Mutha kupanga chinsinsi chanu poganizira kutayika kwa mavitamini ndi michere pogwiritsa ntchito chowerengera chazomwe mukugwiritsa ntchito.
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 calorie | Tsamba 209.1 | Tsamba 1684 | 12.4% | 5.9% | 805 ga |
Mapuloteni | 10.2 ga | 76 ga | 13.4% | 6.4% | 745 ga |
mafuta | 3.4 ga | 56 ga | 6.1% | 2.9% | 1647 ga |
Zakudya | 36.8 ga | 219 ga | 16.8% | 8% | 595 ga |
zidulo zamagulu | 0.3 ga | ~ | |||
CHIKWANGWANI chamagulu | 1.8 ga | 20 ga | 9% | 4.3% | 1111 ga |
Water | 34.8 ga | 2273 ga | 1.5% | 0.7% | 6532 ga |
ash | 1.2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 20 | Makilogalamu 900 | 2.2% | 1.1% | 4500 ga |
Retinol | 0.02 mg | ~ | |||
Vitamini B1, thiamine | 0.2 mg | 1.5 mg | 13.3% | 6.4% | 750 ga |
Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 2.1% | 2250 ga |
Vitamini B5, pantothenic | 0.5 mg | 5 mg | 10% | 4.8% | 1000 ga |
Vitamini B6, pyridoxine | 0.4 mg | 2 mg | 20% | 9.6% | 500 ga |
Vitamini B9, folate | Makilogalamu 39 | Makilogalamu 400 | 9.8% | 4.7% | 1026 ga |
Vitamini C, ascorbic | 2.1 mg | 90 mg | 2.3% | 1.1% | 4286 ga |
Vitamini E, alpha tocopherol, TE | 7.8 mg | 15 mg | 52% | 24.9% | 192 ga |
Vitamini H, biotin | Makilogalamu 0.09 | Makilogalamu 50 | 0.2% | 0.1% | 55556 ga |
Vitamini PP, NO | 2.4932 mg | 20 mg | 12.5% | 6% | 802 ga |
niacin | 0.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 515 mg | 2500 mg | 20.6% | 9.9% | 485 ga |
Calcium, CA | 75 mg | 1000 mg | 7.5% | 3.6% | 1333 ga |
Pakachitsulo, Si | 22.8 mg | 30 mg | 76% | 36.3% | 132 ga |
Mankhwala a magnesium, mg | 78.4 mg | 400 mg | 19.6% | 9.4% | 510 ga |
Sodium, Na | 18.6 mg | 1300 mg | 1.4% | 0.7% | 6989 ga |
Sulufule, S | 65.7 mg | 1000 mg | 6.6% | 3.2% | 1522 ga |
Phosphorus, P. | 282.5 mg | 800 mg | 35.3% | 16.9% | 283 ga |
Mankhwala, Cl | 21.2 mg | 2300 mg | 0.9% | 0.4% | 10849 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 196.6 | ~ | |||
Wopanga, B. | Makilogalamu 206.2 | ~ | |||
Vanadium, V | Makilogalamu 48.5 | ~ | |||
Iron, Faith | 4.6 mg | 18 mg | 25.6% | 12.2% | 391 ga |
Ayodini, ine | Makilogalamu 4.5 | Makilogalamu 150 | 3% | 1.4% | 3333 ga |
Cobalt, Co. | Makilogalamu 6.8 | Makilogalamu 10 | 68% | 32.5% | 147 ga |
Manganese, Mn | 0.8149 mg | 2 mg | 40.7% | 19.5% | 245 ga |
Mkuwa, Cu | Makilogalamu 286.4 | Makilogalamu 1000 | 28.6% | 13.7% | 349 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 11.8 | Makilogalamu 70 | 16.9% | 8.1% | 593 ga |
Nickel, ndi | Makilogalamu 48.8 | ~ | |||
Rubidium, Rb | Makilogalamu 21.8 | ~ | |||
Selenium, Ngati | Makilogalamu 6.2 | Makilogalamu 55 | 11.3% | 5.4% | 887 ga |
Titan, inu | Makilogalamu 37.2 | ~ | |||
Zamadzimadzi, F | Makilogalamu 181.9 | Makilogalamu 4000 | 4.5% | 2.2% | 2199 ga |
Chrome, Kr | Makilogalamu 3.9 | Makilogalamu 50 | 7.8% | 3.7% | 1282 ga |
Nthaka, Zn | 1.4785 mg | 12 mg | 12.3% | 5.9% | 812 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 9 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.9 ga | maulendo 100 г |
Mphamvu ndi 209,1 kcal.
Nyemba ndi maapulo mavitamini ndi mchere wambiri monga: vitamini B1 - 13,3%, vitamini B6 - 20%, vitamini E - 52%, vitamini PP - 12,5%, potaziyamu - 20,6%, silicon - 76%, magnesium; 19,6%, phosphorous - 35,3%, chitsulo - 25,6%, cobalt - 68%, manganese - 40,7%, mkuwa - 28,6%, molybdenum - 16,9%, selenium - 11,3 %, nthaka - 12,3%
- 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 E ali ndi zida za antioxidant, ndizofunikira pakugwira ntchito kwa ma gonads, mtima waminyewa, ndikukhazikika kwazingwe zam'manja. Ndi kuchepa kwa vitamini E, hemolysis ya erythrocyte ndi matenda amitsempha amaonedwa.
- 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.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
KALORI NDI MACHEMIKI KAPANGIZO WA MAPIKIZI NTHAWI ZAKE Nyemba zokhala ndi maapulo PA 100 g.
- Tsamba 298
- Tsamba 47
- Tsamba 656
- Tsamba 399
- Tsamba 899
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 209,1 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophika Nyemba ndi maapulo, Chinsinsi, zopatsa mphamvu, zakudya