Zosakaniza Legumes mu msuzi
Nyemba zophika | 155.0 (galamu) |
Msuzi wofiira kwambiri | 60.0 (galamu) |
margarine | 10.0 (galamu) |
Njira yokonzekera
Mbeu zowiritsa (chitsanzo No. 270) zimathiridwa mafuta ndi zofiira, kapena phwetekere, kapena mkaka, kapena msuzi wowawasa wa kirimu wowawasa ndipo, oyambitsa, amatenthedwa mpaka chithupsa. Mukhoza kuwonjezera adyo ku wofiira ndi phwetekere msuzi (0,5 g ukonde pa 1 lita imodzi ya msuzi), kuzitikita ndi mchere.
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 347.7 | Tsamba 1684 | 20.6% | 5.9% | 484 ga |
Mapuloteni | 26.2 ga | 76 ga | 34.5% | 9.9% | 290 ga |
mafuta | 7 ga | 56 ga | 12.5% | 3.6% | 800 ga |
Zakudya | 48 ga | 219 ga | 21.9% | 6.3% | 456 ga |
zidulo zamagulu | 0.1 ga | ~ | |||
CHIKWANGWANI chamagulu | 4.8 ga | 20 ga | 24% | 6.9% | 417 ga |
Water | 42.3 ga | 2273 ga | 1.9% | 0.5% | 5374 ga |
ash | 4.5 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 100 | Makilogalamu 900 | 11.1% | 3.2% | 900 ga |
Retinol | 0.1 mg | ~ | |||
Vitamini B1, thiamine | 0.4 mg | 1.5 mg | 26.7% | 7.7% | 375 ga |
Vitamini B2, riboflavin | 0.2 mg | 1.8 mg | 11.1% | 3.2% | 900 ga |
Vitamini B4, choline | 0.7 mg | 500 mg | 0.1% | 71429 ga | |
Vitamini B5, pantothenic | 1.1 mg | 5 mg | 22% | 6.3% | 455 ga |
Vitamini B6, pyridoxine | 0.8 mg | 2 mg | 40% | 11.5% | 250 ga |
Vitamini B9, folate | Makilogalamu 80.7 | Makilogalamu 400 | 20.2% | 5.8% | 496 ga |
Vitamini C, ascorbic | 1 mg | 90 mg | 1.1% | 0.3% | 9000 ga |
Vitamini E, alpha tocopherol, TE | 4.7 mg | 15 mg | 31.3% | 9% | 319 ga |
Vitamini H, biotin | Makilogalamu 0.03 | Makilogalamu 50 | 0.1% | 166667 ga | |
Vitamini PP, NO | 6.4492 mg | 20 mg | 32.2% | 9.3% | 310 ga |
niacin | 2.1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 1106.5 mg | 2500 mg | 44.3% | 12.7% | 226 ga |
Calcium, CA | 163.3 mg | 1000 mg | 16.3% | 4.7% | 612 ga |
Pakachitsulo, Si | 94.1 mg | 30 mg | 313.7% | 90.2% | 32 ga |
Mankhwala a magnesium, mg | 114.1 mg | 400 mg | 28.5% | 8.2% | 351 ga |
Sodium, Na | 47.2 mg | 1300 mg | 3.6% | 1% | 2754 ga |
Sulufule, S | 163.8 mg | 1000 mg | 16.4% | 4.7% | 611 ga |
Phosphorus, P. | 590 mg | 800 mg | 73.8% | 21.2% | 136 ga |
Mankhwala, Cl | 60.4 mg | 2300 mg | 2.6% | 0.7% | 3808 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 673.5 | ~ | |||
Wopanga, B. | Makilogalamu 504.7 | ~ | |||
Vanadium, V | Makilogalamu 196.6 | ~ | |||
Iron, Faith | 13.5 mg | 18 mg | 75% | 21.6% | 133 ga |
Ayodini, ine | Makilogalamu 12.7 | Makilogalamu 150 | 8.5% | 2.4% | 1181 ga |
Cobalt, Co. | Makilogalamu 19.2 | Makilogalamu 10 | 192% | 55.2% | 52 ga |
Lifiyamu, Li | Makilogalamu 0.08 | ~ | |||
Manganese, Mn | 1.3802 mg | 2 mg | 69% | 19.8% | 145 ga |
Mkuwa, Cu | Makilogalamu 493.2 | Makilogalamu 1000 | 49.3% | 14.2% | 203 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 40.7 | Makilogalamu 70 | 58.1% | 16.7% | 172 ga |
Nickel, ndi | Makilogalamu 177.1 | ~ | |||
Kutsogolera, Sn | Makilogalamu 0.07 | ~ | |||
Rubidium, Rb | Makilogalamu 2.4 | ~ | |||
Selenium, Ngati | Makilogalamu 25.5 | Makilogalamu 55 | 46.4% | 13.3% | 216 ga |
Titan, inu | Makilogalamu 153.4 | ~ | |||
Zamadzimadzi, F | Makilogalamu 46.1 | Makilogalamu 4000 | 1.2% | 0.3% | 8677 ga |
Chrome, Kr | Makilogalamu 10.3 | Makilogalamu 50 | 20.6% | 5.9% | 485 ga |
Nthaka, Zn | 3.2984 mg | 12 mg | 27.5% | 7.9% | 364 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 37 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 4.8 ga | maulendo 100 г |
Mphamvu ndi 347,7 kcal.
Nyemba mu msuzi mavitamini ndi mchere monga: vitamini A - 11,1%, vitamini B1 - 26,7%, vitamini B2 - 11,1%, vitamini B5 - 22%, vitamini B6 - 40%, vitamini B9 - 20,2%, Vitamini E - 31,3%, vitamini PP - 32,2%, potaziyamu - 44,3%, calcium - 16,3%, silicon - 313,7%, magnesium - 28,5%, phosphorous - 73,8%, iron - 75%, cobalt - 192%, manganese - 69%, mkuwa - 49,3%, molybdenum - 58,1%, selenium - 46,4%, chromium - 20,6%, zinki - 27,5; XNUMX, XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- 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 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 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.
- 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.
- 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.
- Chrome amatenga nawo gawo paziweto zamagazi, zomwe zimakulitsa mphamvu ya insulin. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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 MANKHWALA A MABUKU NDI ZOPHUNZITSIRA MAPIKIZI Nyemba mu msuzi PA 100 g.
- Tsamba 743
Tags: Momwe mungaphike, zopatsa mphamvu zama calorie 347,7 kcal, kapangidwe kake, zakudya, mavitamini, mchere, njira yophikira Nyemba mu msuzi, Chinsinsi, zopatsa mphamvu, zakudya