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 | 296 kcal | 1684 kcal | 17.6% | 5.9% | 569 ga |
Mapuloteni | 9.58 ga | 76 ga | 12.6% | 4.3% | 793 ga |
mafuta | 0.99 ga | 56 ga | 1.8% | 0.6% | 5657 ga |
Zakudya | 63.87 ga | 219 ga | 29.2% | 9.9% | 343 ga |
Zakudya za zakudya | 11.5 ga | 20 ga | 57.5% | 19.4% | 174 ga |
Water | 9.5 ga | 2273 ga | 0.4% | 0.1% | 23926 ga |
ash | 4.56 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.3 mg | 1.5 mg | 20% | 6.8% | 500 ga |
Vitamini B2, Riboflavin | 1.27 mg | 1.8 mg | 70.6% | 23.9% | 142 ga |
Vitamini B4, choline | 201.7 mg | 500 mg | 40.3% | 13.6% | 248 ga |
Vitamini B5, Pantothenic | 21.879 mg | 5 mg | 437.6% | 147.8% | 23 ga |
Vitamini B6, pyridoxine | 0.965 mg | 2 mg | 48.3% | 16.3% | 207 ga |
Vitamini B9, folate | 163 p | 400 mcg | 40.8% | 13.8% | 245 ga |
Vitamini C, ascorbic | 3.5 mg | 90 mg | 3.9% | 1.3% | 2571 ga |
Vitamini D, calciferol | 3.9 p | 10 p | 39% | 13.2% | 256 ga |
Vitamini D2, ergocalciferol | 3.9 p | ~ | |||
Vitamini PP, ayi | 14.1 mg | 20 mg | 70.5% | 23.8% | 142 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1534 mg | 2500 mg | 61.4% | 20.7% | 163 ga |
Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.4% | 9091 ga |
Mankhwala a magnesium, mg | 132 mg | 400 mg | 33% | 11.1% | 303 |
Sodium, Na | 13 mg | 1300 mg | 1% | 0.3% | 10000 ga |
Sulufule, S | 95.8 mg | 1000 mg | 9.6% | 3.2% | 1044 ga |
Phosphorus, P. | 294 mg | 800 mg | 36.8% | 12.4% | 272 ga |
mchere | |||||
Iron, Faith | 1.72 mg | 18 mg | 9.6% | 3.2% | 1047 ga |
Manganese, Mn | 1.176 mg | 2 mg | 58.8% | 19.9% | 170 ga |
Mkuwa, Cu | 5165 p | 1000 mcg | 516.5% | 174.5% | 19 ga |
Selenium, Ngati | 46.1 p | 55 mcg | 83.8% | 28.3% | 119 ga |
Nthaka, Zn | 7.66 mg | 12 mg | 63.8% | 21.6% | 157 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 2.21 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 0.648 ga | ~ | |||
valine | 0.486 ga | ~ | |||
Mbiri * | 0.159 ga | ~ | |||
Isoleucine | 0.405 ga | ~ | |||
Leucine | 0.679 ga | ~ | |||
lysine | 0.343 ga | ~ | |||
methionine | 0.179 ga | ~ | |||
threonine | 0.497 ga | ~ | |||
Tryptophan | 0.031 ga | ~ | |||
phenylalanine | 0.486 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.567 ga | ~ | |||
Aspartic asidi | 0.76 ga | ~ | |||
Glycine | 0.414 ga | ~ | |||
Asidi a Glutamic | 2.579 ga | ~ | |||
Mapuloteni | 0.414 ga | ~ | |||
Serine | 0.506 ga | ~ | |||
Tyrosine | 0.323 ga | ~ | |||
Cysteine | 0.196 ga | ~ | |||
Sterol (sterols) | |||||
Masewera a Campesterol | 20 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.225 ga | zazikulu 18.7 g | |||
10: 0 Kapuli | 0.021 ga | ~ | |||
12: 0 Zolemba | 0.012 ga | ~ | |||
14: 0 Zachinsinsi | 0.02 ga | ~ | |||
16: 0 Palmitic | 0.122 ga | ~ | |||
18: 0 Stearic | 0.051 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.317 ga | Mphindi 16.8 g | 1.9% | 0.6% | |
16: 1 Palmitoleic | 0.089 ga | ~ | |||
18: 1 Oleic (Omega-9) | 0.151 ga | ~ | |||
22: 1 Erucic (Omega-9) | 0.076 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.151 ga | kuchokera 11.2-20.6 g | 1.3% | 0.4% | |
18: 2 Linoleic | 0.138 ga | ~ | |||
18: 3 Wachisoni | 0.013 ga | ~ | |||
Omega-3 mafuta acids | 0.013 ga | kuchokera 0.9 mpaka 3.7 g | 1.4% | 0.5% | |
Omega-6 mafuta acids | 0.138 ga | kuchokera 4.7 mpaka 16.8 g | 2.9% | 1% |
Mphamvu ndi 296 kcal.
- bowa = 3.6 g (10.7 kcal)
- Bowa 4 = 15 g (44.4 kcal)
Bowa la Shiitake, bowa wouma ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 20%, vitamini B2 - 70,6%, choline - 40,3%, vitamini B5 - 437,6%, vitamini B6, kapena 48.3%, vitamini B9 ya 40.8%, vitamini D - 39%, vitamini PP ndi 70.5%, potaziyamu - 61,4%, magnesium - 33%, phosphorus - 36,8%, manganese pa 58.8%, mkuwa - 516,5%, selenium - 83,8%, zinc - ndi 63.8%
- vitamini B1 ndi gawo la michere yayikulu yamakabohydrate komanso mphamvu yamagetsi, yopatsa thupi mphamvu ndi mankhwala apulasitiki komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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 B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- vitamini B9 monga coenzyme yomwe imakhudzidwa ndi kagayidwe kake ka ma nucleic ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimalepheretsa kukula ndi magawano am'magazi, makamaka m'matumba othamanga kwambiri: mafupa, m'mimba epithelium, ndi zina zambiri. , kuperewera kwa zakudya m'thupi, kupunduka kobadwa nako, ndi zovuta zakukula kwa ana. Awonetsedwa Mgwirizano wamphamvu pakati pamiyeso ya folate, homocysteine komanso chiopsezo cha matenda amtima.
- vitamini D amakhala homeostasis kashiamu ndi phosphorous, ndipo amachita njira mineralization mafupa minofu. Kulephera kwa Vitamini D kumabweretsa kuchepa kwa calcium ndi phosphorous m'mafupa, ndikuwonjezera kufooka kwa mafupa, komwe kumabweretsa chiopsezo cha kufooka kwa mafupa.
- 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.
- mankhwala enaake a imakhudzidwa ndi kagayidwe kabwino ka mphamvu ndi mapuloteni kaphatikizidwe, ma nucleic acid, imakhazikika pakhungu, ndikofunikira pakukhalitsa ndi homeostasis ya calcium, potaziyamu ndi sodium. Kulephera kwa magnesium kumabweretsa hypomagnesemia, kumawonjezera chiopsezo chokhala ndi matenda oopsa, matenda amtima.
- 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.
- 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 296 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere kuposa bowa wothandiza wa Shiitake, bowa wouma, zopatsa mphamvu, michere, zinthu zopindulitsa za bowa la Shiitake, bowa wouma