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 370 | Tsamba 1684 | 22% | 5.9% | 455 ga |
Mapuloteni | 6.3 ga | 76 ga | 8.3% | 2.2% | 1206 ga |
mafuta | 0.5 ga | 56 ga | 0.9% | 0.2% | 11200 ga |
Zakudya | 81.7 ga | 219 ga | 37.3% | 10.1% | 268 ga |
CHIKWANGWANI chamagulu | 0.7 ga | 20 ga | 3.5% | 0.9% | 2857 ga |
Water | 10.5 ga | 2273 ga | 0.5% | 0.1% | 21648 ga |
ash | 0.4 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.51 mg | 1.5 mg | 34% | 9.2% | 294 ga |
Vitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 1.9% | 1385 ga |
Vitamini B4, choline | 5.9 mg | 500 mg | 1.2% | 0.3% | 8475 ga |
Vitamini B5, pantothenic | 0.55 mg | 5 mg | 11% | 3% | 909 ga |
Vitamini B6, pyridoxine | 0.195 mg | 2 mg | 9.8% | 2.6% | 1026 ga |
Vitamini B9, folate | Makilogalamu 29 | Makilogalamu 400 | 7.3% | 2% | 1379 ga |
Vitamini E, alpha tocopherol, TE | 0.11 mg | 15 mg | 0.7% | 0.2% | 13636 ga |
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 120000 ga | |
Vitamini PP, NO | 7.46 mg | 20 mg | 37.3% | 10.1% | 268 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 143 mg | 2500 mg | 5.7% | 1.5% | 1748 ga |
Calcium, CA | 5 mg | 1000 mg | 0.5% | 0.1% | 20000 ga |
Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 1.6% | 1739 ga |
Sodium, Na | 6 mg | 1300 mg | 0.5% | 0.1% | 21667 ga |
Sulufule, S | 63 mg | 1000 mg | 6.3% | 1.7% | 1587 ga |
Phosphorus, P. | 124 mg | 800 mg | 15.5% | 4.2% | 645 ga |
Tsatani Zinthu | |||||
Iron, Faith | 28.44 mg | 18 mg | 158% | 42.7% | 63 ga |
Manganese, Mn | 1.033 mg | 2 mg | 51.7% | 14% | 194 ga |
Mkuwa, Cu | Makilogalamu 244 | Makilogalamu 1000 | 24.4% | 6.6% | 410 ga |
Selenium, Ngati | Makilogalamu 19 | Makilogalamu 55 | 34.5% | 9.3% | 289 ga |
Nthaka, Zn | 1.12 mg | 12 mg | 9.3% | 2.5% | 1071 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.3 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.513 ga | ~ | |||
valine | 0.407 ga | ~ | |||
Mbiri * | 0.189 ga | ~ | |||
Isoleucine | 0.332 ga | ~ | |||
nyalugwe | 0.52 ga | ~ | |||
lysine | 0.265 ga | ~ | |||
methionine | 0.187 ga | ~ | |||
threonine | 0.314 ga | ~ | |||
tryptophan | 0.092 ga | ~ | |||
chithuvj | 0.267 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.259 ga | ~ | |||
Aspartic asidi | 0.576 ga | ~ | |||
glycine | 0.362 ga | ~ | |||
Asidi a Glutamic | 1.004 ga | ~ | |||
Mapuloteni | 0.263 ga | ~ | |||
serine | 0.284 ga | ~ | |||
tyrosin | 0.351 ga | ~ | |||
Cysteine | 0.107 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.136 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.003 ga | ~ | |||
16: 0 Palmitic | 0.122 ga | ~ | |||
18: 0 Stearin | 0.009 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.156 ga | Mphindi 16.8 г | 0.9% | 0.2% | |
16: 1 Palmitoleic | 0.002 ga | ~ | |||
18:1 Olein (omega-9) | 0.154 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.134 ga | kuchokera 11.2 mpaka 20.6 | 1.2% | 0.3% | |
18: 2 Linoleic | 0.111 ga | ~ | |||
18: 3 Wachisoni | 0.024 ga | ~ | |||
Omega-3 mafuta acids | 0.024 ga | kuchokera 0.9 mpaka 3.7 | 2.7% | 0.7% | |
Omega-6 mafuta acids | 0.111 ga | kuchokera 4.7 mpaka 16.8 | 2.4% | 0.6% |
Mphamvu ndi 370 kcal.
- 0,25 chikho (1 NLEA kutumikira) = 46 g (170.2 kcal)
Kirimu wampunga, mpunga wosweka nthawi yomweyo, wouma mavitamini ndi michere yambiri monga: vitamini B1 - 34%, vitamini B5 - 11%, vitamini PP - 37,3%, phosphorus - 15,5%, chitsulo - 158%, manganese - 51,7%, mkuwa - 24,4 , 34,5%, selenium - XNUMX%
- 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 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 PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- 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.
- 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.
Tags: Zakudya za caloriki 370 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ntchito ya Rice kirimu, mpunga wosweka nthawi yomweyo, youma, zopatsa mphamvu, michere, zothandiza Rice kirimu, mpunga wosweka nthawi yomweyo, wouma