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 298 | Tsamba 1684 | 17.7% | 5.9% | 565 ga |
| Mapuloteni | 8.9 ga | 76 ga | 11.7% | 3.9% | 854 ga |
| mafuta | 1.7 ga | 56 ga | 3% | 1% | 3294 ga |
| Zakudya | 61.8 ga | 219 ga | 28.2% | 9.5% | 354 ga |
| CHIKWANGWANI chamagulu | 12.4 ga | 20 ga | 62% | 20.8% | 161 ga |
| Water | 14 ga | 2273 ga | 0.6% | 0.2% | 16236 ga |
| ash | 1.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.35 mg | 1.5 mg | 23.3% | 7.8% | 429 ga |
| Vitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 2.4% | 1385 ga |
| Vitamini B4, choline | 20.6 mg | 500 mg | 4.1% | 1.4% | 2427 ga |
| Vitamini B5, pantothenic | 0.492 mg | 5 mg | 9.8% | 3.3% | 1016 ga |
| Vitamini B6, pyridoxine | 0.25 mg | 2 mg | 12.5% | 4.2% | 800 ga |
| Vitamini B9, folate | Makilogalamu 50 | Makilogalamu 400 | 12.5% | 4.2% | 800 ga |
| Vitamini E, alpha tocopherol, TE | 1.9 mg | 15 mg | 12.7% | 4.3% | 789 ga |
| Vitamini H, biotin | Makilogalamu 3 | Makilogalamu 50 | 6% | 2% | 1667 ga |
| Vitamini K, phylloquinone | Makilogalamu 5.9 | Makilogalamu 120 | 4.9% | 1.6% | 2034 ga |
| Vitamini PP, NO | 2.8 mg | 20 mg | 14% | 4.7% | 714 ga |
| niacin | 1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 350 mg | 2500 mg | 14% | 4.7% | 714 ga |
| Calcium, CA | 34 mg | 1000 mg | 3.4% | 1.1% | 2941 ga |
| Mankhwala a magnesium, mg | 60 mg | 400 mg | 15% | 5% | 667 ga |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 0.1% | 65000 ga |
| Sulufule, S | 68 mg | 1000 mg | 6.8% | 2.3% | 1471 ga |
| Phosphorus, P. | 189 mg | 800 mg | 23.6% | 7.9% | 423 ga |
| Tsatani Zinthu | |||||
| Zotayidwa, Al | Makilogalamu 270 | ~ | |||
| Iron, Faith | 3.5 mg | 18 mg | 19.4% | 6.5% | 514 ga |
| Ayodini, ine | Makilogalamu 3.9 | Makilogalamu 150 | 2.6% | 0.9% | 3846 ga |
| Manganese, Mn | 1.34 mg | 2 mg | 67% | 22.5% | 149 ga |
| Mkuwa, Cu | Makilogalamu 230 | Makilogalamu 1000 | 23% | 7.7% | 435 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 6.4 | Makilogalamu 70 | 9.1% | 3.1% | 1094 ga |
| Selenium, Ngati | Makilogalamu 14.4 | Makilogalamu 55 | 26.2% | 8.8% | 382 ga |
| Zamadzimadzi, F | Makilogalamu 38 | Makilogalamu 4000 | 1% | 0.3% | 10526 ga |
| Nthaka, Zn | 1.23 mg | 12 mg | 10.3% | 3.5% | 976 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 60.7 ga | ~ | |||
| Mono- ndi disaccharides (shuga) | 0.9 ga | maulendo 100 г | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.42 ga | ~ | |||
| valine | 0.51 ga | ~ | |||
| Mbiri * | 0.19 ga | ~ | |||
| Isoleucine | 0.38 ga | ~ | |||
| nyalugwe | 0.58 ga | ~ | |||
| lysine | 0.3 ga | ~ | |||
| methionine | 0.12 ga | ~ | |||
| Methionine + cysteine | 0.27 ga | ~ | |||
| threonine | 0.26 ga | ~ | |||
| tryptophan | 0.11 ga | ~ | |||
| chithuvj | 0.5 ga | ~ | |||
| Phenylalanine + Tyrosine | 0.76 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.42 ga | ~ | |||
| Aspartic asidi | 0.69 ga | ~ | |||
| glycine | 0.45 ga | ~ | |||
| Asidi a Glutamic | 1.97 ga | ~ | |||
| Mapuloteni | 0.56 ga | ~ | |||
| serine | 0.42 ga | ~ | |||
| tyrosin | 0.26 ga | ~ | |||
| Cysteine | 0.15 ga | ~ | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.2 ga | maulendo 18.7 г | |||
| 16: 0 Palmitic | 0.16 ga | ~ | |||
| 18: 0 Stearin | 0.01 ga | ~ | |||
| 20:0 Chiarachinic | 0.01 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.16 ga | Mphindi 16.8 г | 1% | 0.3% | |
| 16: 1 Palmitoleic | 0.01 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.15 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.84 ga | kuchokera 11.2 mpaka 20.6 | 7.5% | 2.5% | |
| 18: 2 Linoleic | 0.74 ga | ~ | |||
| 18: 3 Wachisoni | 0.1 ga | ~ | |||
| Omega-3 mafuta acids | 0.1 ga | kuchokera 0.9 mpaka 3.7 | 11.1% | 3.7% | |
| Omega-6 mafuta acids | 0.74 ga | kuchokera 4.7 mpaka 16.8 | 15.7% | 5.3% |
Mphamvu ndi 298 kcal.
- Galasi 250 ml = 160 gr (476.8 kcal)
- Galasi 200 ml = 130 gr (387.4 kcal)
- Supuni ("pamwamba" kupatula zakudya zamadzimadzi) = 25 g (74.5 kcal)
- Supuni ("pamwamba" kupatula zakudya zamadzimadzi) = 8 g (23.8 kcal)
Rye ufa, peeled mavitamini ndi michere yambiri monga: vitamini B1 - 23,3%, vitamini B6 - 12,5%, vitamini B9 - 12,5%, vitamini E - 12,7%, vitamini PP - 14%, potaziyamu - 14% , magnesium - 15%, phosphorus - 23,6%, chitsulo - 19,4%, manganese - 67%, mkuwa - 23%, selenium - 26,2%
- 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 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.
- 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.
- 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 298 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ntchito ya ufa wa Rye, peeled, calories, michere, zothandiza katundu ufa wa rye, peeled
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.