Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Tebulo lotsatirali limatchula zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
| Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
| Kalori | 39 kcal | 1684 kcal | 2.3% | 5.9% | 4318 ga |
| Mapuloteni | 3.45 ga | 76 ga | 4.5% | 11.5% | 2203 ga |
| mafuta | 0.35 ga | 56 ga | 0.6% | 1.5% | 16000 ga |
| Zakudya | 4.08 ga | 219 ga | 1.9% | 4.9% | 5368 ga |
| Zakudya za zakudya | 3.6 ga | 20 ga | 18% | 46.2% | 556 ga |
| Water | 87.74 ga | 2273 ga | 3.9% | 10% | 2591 ga |
| ash | 0.78 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.099 mg | 1.5 mg | 6.6% | 16.9% | 1515 ga |
| Vitamini B2, Riboflavin | 0.274 mg | 1.8 mg | 15.2% | 39% | 657 ga |
| Vitamini B4, choline | 59.4 mg | 500 mg | 11.9% | 30.5% | 842 ga |
| Vitamini B5, Pantothenic | 1.36 mg | 5 mg | 27.2% | 69.7% | 368 ga |
| Vitamini B6, pyridoxine | 0.174 mg | 2 mg | 8.7% | 22.3% | 1149 ga |
| Vitamini B9, folate | 14 p | 400 mcg | 3.5% | 9% | 2857 ga |
| Vitamini D, calciferol | 0.5 p | 10 p | 5% | 12.8% | 2000 |
| Vitamini D2, ergocalciferol | 0.5 p | ~ | |||
| Vitamini PP, ayi | 3.87 mg | 20 mg | 19.4% | 49.7% | 517 ga |
| betaine | 0.3 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 326 mg | 2500 mg | 13% | 33.3% | 767 ga |
| Calcium, CA | 2 mg | 1000 mg | 0.2% | 0.5% | 50000 ga |
| Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 12.3% | 2105 |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 1% | 26000 ga |
| Sulufule, S | 34.5 mg | 1000 mg | 3.5% | 9% | 2899 ga |
| Phosphorus, P. | 111 mg | 800 mg | 13.9% | 35.6% | 721 ga |
| mchere | |||||
| Iron, Faith | 0.53 mg | 18 mg | 2.9% | 7.4% | 3396 ga |
| Manganese, Mn | 0.223 mg | 2 mg | 11.2% | 28.7% | 897 ga |
| Mkuwa, Cu | 163 p | 1000 mcg | 16.3% | 41.8% | 613 ga |
| Selenium, Ngati | 6.3 p | 55 mcg | 11.5% | 29.5% | 873 ga |
| Nthaka, Zn | 0.96 mg | 12 mg | 8% | 20.5% | 1250 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 0.3 ga | zazikulu 100 g | |||
| Shuga (dextrose) | 0.3 ga | ~ | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.154 ga | ~ | |||
| valine | 0.143 ga | ~ | |||
| Mbiri * | 0.055 ga | ~ | |||
| Isoleucine | 0.11 ga | ~ | |||
| Leucine | 0.187 ga | ~ | |||
| lysine | 0.132 ga | ~ | |||
| methionine | 0.033 ga | ~ | |||
| threonine | 0.132 ga | ~ | |||
| Tryptophan | 0.011 ga | ~ | |||
| phenylalanine | 0.11 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.165 ga | ~ | |||
| Aspartic asidi | 0.296 ga | ~ | |||
| Glycine | 0.143 ga | ~ | |||
| Asidi a Glutamic | 0.67 ga | ~ | |||
| Mapuloteni | 0.099 ga | ~ | |||
| Serine | 0.143 ga | ~ | |||
| Tyrosine | 0.077 ga | ~ | |||
| Cysteine | 0.022 ga | ~ | |||
| Sterol (sterols) | |||||
| Ma Phytosterols | 3 mg | ~ | |||
| Masewera a Campesterol | 3 mg | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.032 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.032 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.152 ga | kuchokera 11.2-20.6 g | 1.4% | 3.6% | |
| 18: 2 Linoleic | 0.152 ga | ~ | |||
| Omega-6 mafuta acids | 0.152 ga | kuchokera 4.7 mpaka 16.8 g | 3.2% | 8.2% |
Mphamvu ndi 39 kcal.
- chikho chidulidwa = 97 g (37.8 kcal)
- chidutswa chonse = 19 g (7.4 kcal)
- Chikho chonse = 89 g (34.7 kcal)
Shiitake bowa akuyambitsa (akuyambitsa mwachangu) ali ndi mavitamini ndi michere yambiri monga vitamini B2 - 15,2%, choline ndi 11.9%, vitamini B5 - 27,2%, vitamini PP - 19,4%, potaziyamu - 13%, phosphorus - 13,9%, manganese - 11,2%, mkuwa - 16,3%, selenium - 11,5%
- vitamini B2 imakhudzidwa ndikuchita kwa redox, kumathandizira kuti mitundu ya zowunikira zowonera itengeke komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya thanzi la khungu, nembanemba ya mucous, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- Choline ndi gawo la lecithin lomwe limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amtundu wa methyl, omwe amakhala ngati lipotropic factor.
- vitamini B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- Vitamini PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- Potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, electrolyte ndi acid bwino, imakhudzidwa ndikuchita zomwe zimakhudza mitsempha, kuwongolera kuthamanga kwa magazi.
- Phosphorus imakhudzidwa ndi zochitika zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, imayang'anira kuchuluka kwa asidi-zamchere, ndi gawo la phospholipids, nucleotides ndi nucleic acid zofunika kuti mafupa ndi mano azikhala ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Manganese amatenga nawo gawo pakupanga mafupa ndi minofu yolumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; ofunikira kaphatikizidwe wa cholesterol ndi ma nucleotide. Kumwa osakwanira limodzi ndi kukula m'mbuyo, matenda a ziwalo zoberekera, kuchuluka fragility fupa, matenda a zimam'patsa ndi zamadzimadzi kagayidwe.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox ndipo imakhudzidwa ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amakhudzidwa ndi momwe thupi lathu limagwirira ntchito ndi mpweya. Kuperewera kumawonetsedwa ndi kuwonongeka kwa mapangidwe a mtima ndi mafupa a kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chomwe chimakhala ndi zotsatira zoyeserera mthupi, chimakhudzidwa ndikuwongolera zochitika za mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo, msana, ndi mafupa), Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 39 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere kuposa bowa wothandiza wa Shiitake oyambitsa (oyambitsa-mwachangu), zopatsa mphamvu, zopatsa thanzi, zopindulitsa za bowa la Shiitake (chipwirikiti-mwachangu)