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 | 56 kcal | 1684 kcal | 3.3% | 5.9% | 3007 ga |
| Mapuloteni | 1.56 ga | 76 ga | 2.1% | 3.8% | 4872 ga |
| mafuta | 0.22 ga | 56 ga | 0.4% | 0.7% | 25455 ga |
| Zakudya | 12.29 ga | 219 ga | 5.6% | 10% | 1782 ga |
| Zakudya za zakudya | 2.1 ga | 20 ga | 10.5% | 18.8% | 952 ga |
| Water | 83.48 ga | 2273 ga | 3.7% | 6.6% | 2723 ga |
| ash | 0.35 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.037 mg | 1.5 mg | 2.5% | 4.5% | 4054 ga |
| Vitamini B2, Riboflavin | 0.17 mg | 1.8 mg | 9.4% | 16.8% | 1059 ga |
| Vitamini B4, choline | 36.8 mg | 500 mg | 7.4% | 13.2% | 1359 ga |
| Vitamini B5, Pantothenic | 3.594 mg | 5 mg | 71.9% | 128.4% | 139 ga |
| Vitamini B6, pyridoxine | 0.159 mg | 2 mg | 8% | 14.3% | 1258 ga |
| Vitamini B9, folate | 21 p | 400 mcg | 5.3% | 9.5% | 1905 |
| Vitamini C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.5% | 30000 ga |
| Vitamini D, calciferol | 0.7 p | 10 p | 7% | 12.5% | 1429 ga |
| Vitamini D2, ergocalciferol | 0.7 p | ~ | |||
| Vitamini PP, ayi | 1.5 mg | 20 mg | 7.5% | 13.4% | 1333 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 117 mg | 2500 mg | 4.7% | 8.4% | 2137 ga |
| Calcium, CA | 3 mg | 1000 mg | 0.3% | 0.5% | 33333 ga |
| Mankhwala a magnesium, mg | 14 mg | 400 mg | 3.5% | 6.3% | 2857 ga |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.5% | 32500 ga |
| Sulufule, S | 15.6 mg | 1000 mg | 1.6% | 2.9% | 6410 ga |
| Phosphorus, P. | 29 mg | 800 mg | 3.6% | 6.4% | 2759 ga |
| mchere | |||||
| Iron, Faith | 0.44 mg | 18 mg | 2.4% | 4.3% | 4091 ga |
| Manganese, Mn | 0.204 mg | 2 mg | 10.2% | 18.2% | 980 ga |
| Mkuwa, Cu | 896 p | 1000 mcg | 89.6% | 160% | 112 ga |
| Selenium, Ngati | 24.8 p | 55 mcg | 45.1% | 80.5% | 222 ga |
| Nthaka, Zn | 1.33 mg | 12 mg | 11.1% | 19.8% | 902 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 3.84 ga | zazikulu 100 g | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.089 ga | ~ | |||
| valine | 0.067 ga | ~ | |||
| Mbiri * | 0.022 ga | ~ | |||
| Isoleucine | 0.055 ga | ~ | |||
| Leucine | 0.093 ga | ~ | |||
| lysine | 0.047 ga | ~ | |||
| methionine | 0.025 ga | ~ | |||
| threonine | 0.068 ga | ~ | |||
| Tryptophan | 0.004 ga | ~ | |||
| phenylalanine | 0.067 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.078 ga | ~ | |||
| Aspartic asidi | 0.104 ga | ~ | |||
| Glycine | 0.057 ga | ~ | |||
| Asidi a Glutamic | 0.353 ga | ~ | |||
| Mapuloteni | 0.057 ga | ~ | |||
| Serine | 0.069 ga | ~ | |||
| Tyrosine | 0.044 ga | ~ | |||
| Cysteine | 0.027 ga | ~ | |||
| Sterol (sterols) | |||||
| Ma Phytosterols | 4 mg | ~ | |||
| Masewera a Campesterol | 4 mg | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.05 ga | zazikulu 18.7 g | |||
| 10: 0 Kapuli | 0.004 ga | ~ | |||
| 12: 0 Zolemba | 0.002 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.004 ga | ~ | |||
| 16: 0 Palmitic | 0.027 ga | ~ | |||
| 18: 0 Stearic | 0.012 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.07 ga | Mphindi 16.8 g | 0.4% | 0.7% | |
| 16: 1 Palmitoleic | 0.02 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 0.034 ga | ~ | |||
| 22: 1 Erucic (Omega-9) | 0.016 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.034 ga | kuchokera 11.2-20.6 g | 0.3% | 0.5% | |
| 18: 2 Linoleic | 0.031 ga | ~ | |||
| 18: 3 Wachisoni | 0.003 ga | ~ | |||
| Omega-3 mafuta acids | 0.003 ga | kuchokera 0.9 mpaka 3.7 g | 0.3% | 0.5% | |
| Omega-6 mafuta acids | 0.031 ga | kuchokera 4.7 mpaka 16.8 g | 0.7% | 1.3% |
Mphamvu ndi 56 kcal.
- zidutswa za chikho = 145 g (81.2 kcal)
- 4 bowa = 72 Gy (40.3 kcal)
Bowa wa Shiitake amaphikidwa, popanda mchere ali ndi mavitamini ndi mchere wotere monga vitamini B5 - 71,9%, mkuwa - 89,6%, selenium - 45,1%, zinki ndi 11.1%
- 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.
- 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.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 56 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza Shiitake bowa, kuphika, popanda mchere, zopatsa mphamvu, zakudya, zopindulitsa katundu Shiitake bowa, yophika, popanda mchere.