Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa caloric | Tsamba 303 | Tsamba 1684 | 18% | 5.9% | 556 ga |
Mapuloteni | 7.5 ga | 76 ga | 9.9% | 3.3% | 1013 ga |
mafuta | 2.6 ga | 56 ga | 4.6% | 1.5% | 2154 ga |
Zakudya | 62.3 ga | 219 ga | 28.4% | 9.4% | 352 ga |
CHIKWANGWANI chamagulu | 9.7 ga | 20 ga | 48.5% | 16% | 206 ga |
Water | 14 ga | 2273 ga | 0.6% | 0.2% | 16236 ga |
ash | 3.9 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.34 mg | 1.5 mg | 22.7% | 7.5% | 441 ga |
Vitamini B2, riboflavin | 0.08 mg | 1.8 mg | 4.4% | 1.5% | 2250 ga |
Vitamini B4, choline | 85 mg | 500 mg | 17% | 5.6% | 588 ga |
Vitamini B5, pantothenic | 0.6 mg | 5 mg | 12% | 4% | 833 ga |
Vitamini B6, pyridoxine | 0.54 mg | 2 mg | 27% | 8.9% | 370 ga |
Vitamini B9, folate | Makilogalamu 35 | Makilogalamu 400 | 8.8% | 2.9% | 1143 ga |
Vitamini E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3% | 1.7% | 1875 ga |
Vitamini H, biotin | Makilogalamu 12 | Makilogalamu 50 | 24% | 7.9% | 417 ga |
Vitamini PP, NO | 5.3 mg | 20 mg | 26.5% | 8.7% | 377 ga |
niacin | 3.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 314 mg | 2500 mg | 12.6% | 4.2% | 796 ga |
Calcium, CA | 40 mg | 1000 mg | 4% | 1.3% | 2500 ga |
Pakachitsulo, Si | 1240 mg | 30 mg | 4133.3% | 1364.1% | 2 ga |
Mankhwala a magnesium, mg | 116 mg | 400 mg | 29% | 9.6% | 345 ga |
Sodium, Na | 30 mg | 1300 mg | 2.3% | 0.8% | 4333 ga |
Sulufule, S | 60 mg | 1000 mg | 6% | 2% | 1667 ga |
Phosphorus, P. | 328 mg | 800 mg | 41% | 13.5% | 244 ga |
Mankhwala, Cl | 133 mg | 2300 mg | 5.8% | 1.9% | 1729 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 912 | ~ | |||
Wopanga, B. | Makilogalamu 224 | ~ | |||
Vanadium, V | Makilogalamu 400 | ~ | |||
Iron, Faith | 2.1 mg | 18 mg | 11.7% | 3.9% | 857 ga |
Ayodini, ine | Makilogalamu 2.3 | Makilogalamu 150 | 1.5% | 0.5% | 6522 ga |
Cobalt, Co. | Makilogalamu 6.9 | Makilogalamu 10 | 69% | 22.8% | 145 ga |
Manganese, Mn | 3.63 mg | 2 mg | 181.5% | 59.9% | 55 ga |
Mkuwa, Cu | Makilogalamu 560 | Makilogalamu 1000 | 56% | 18.5% | 179 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 26.7 | Makilogalamu 70 | 38.1% | 12.6% | 262 ga |
Nickel, ndi | Makilogalamu 51.6 | ~ | |||
Selenium, Ngati | Makilogalamu 20 | Makilogalamu 55 | 36.4% | 12% | 275 ga |
Zamadzimadzi, F | Makilogalamu 80 | Makilogalamu 4000 | 2% | 0.7% | 5000 ga |
Chrome, Kr | Makilogalamu 2.8 | Makilogalamu 50 | 5.6% | 1.8% | 1786 ga |
Nthaka, Zn | 1.8 mg | 12 mg | 15% | 5% | 667 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 61.4 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 0.9 ga | maulendo 100 г | |||
galactose | 0.08 ga | ~ | |||
Maltose | 0.2 ga | ~ | |||
sucrose | 0.46 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.6 ga | ~ | |||
valine | 0.4 ga | ~ | |||
Mbiri * | 0.19 ga | ~ | |||
Isoleucine | 0.28 ga | ~ | |||
nyalugwe | 0.69 ga | ~ | |||
lysine | 0.29 ga | ~ | |||
methionine | 0.15 ga | ~ | |||
Methionine + cysteine | 0.29 ga | ~ | |||
threonine | 0.26 ga | ~ | |||
tryptophan | 0.09 ga | ~ | |||
chithuvj | 0.41 ga | ~ | |||
Phenylalanine + Tyrosine | 0.7 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.39 ga | ~ | |||
Aspartic asidi | 0.64 ga | ~ | |||
glycine | 0.35 ga | ~ | |||
Asidi a Glutamic | 1.28 ga | ~ | |||
Mapuloteni | 0.36 ga | ~ | |||
serine | 0.32 ga | ~ | |||
tyrosin | 0.29 ga | ~ | |||
Cysteine | 0.14 ga | ~ | |||
sterols | |||||
beta sitosterol | 50 mg | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.4 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.01 ga | ~ | |||
16: 0 Palmitic | 0.35 ga | ~ | |||
18: 0 Stearin | 0.04 ga | ~ | |||
20:0 Chiarachinic | 0.01 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.97 ga | Mphindi 16.8 г | 5.8% | 1.9% | |
16: 1 Palmitoleic | 0.01 ga | ~ | |||
18:1 Olein (omega-9) | 0.95 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.93 ga | kuchokera 11.2 mpaka 20.6 | 8.3% | 2.7% | |
18: 2 Linoleic | 0.89 ga | ~ | |||
18: 3 Wachisoni | 0.04 ga | ~ | |||
Omega-3 mafuta acids | 0.04 ga | kuchokera 0.9 mpaka 3.7 | 4.4% | 1.5% | |
Omega-6 mafuta acids | 0.89 ga | kuchokera 4.7 mpaka 16.8 | 18.9% | 6.2% |
Mphamvu ndi 303 kcal.
- 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.
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- 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 H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.