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 | 331 kcal | 1684 kcal | 19.7% | 6% | 509 ga |
| Mapuloteni | 0.1 ga | 76 ga | 0.1% | 76000 ga | |
| mafuta | 0.1 ga | 56 ga | 0.2% | 0.1% | 56000 ga |
| Zakudya | 78.42 ga | 219 ga | 35.8% | 10.8% | 279 ga |
| Zakudya za zakudya | 3.9 ga | 20 ga | 19.5% | 5.9% | 513 ga |
| Water | 11.9 ga | 2273 ga | 0.5% | 0.2% | 19101 ga |
| ash | 5.58 ga | ~ | |||
| mavitamini | |||||
| Vitamini a, RAE | 2 p | 900 mcg | 0.2% | 0.1% | 45000 ga |
| beta carotenes | 0.022 mg | 5 mg | 0.4% | 0.1% | 22727 ga |
| Vitamini B4, choline | 177 mg | 500 mg | 35.4% | 10.7% | 282 ga |
| Vitamini E, alpha tocopherol, TE | 0.51 mg | 15 mg | 3.4% | 1% | 2941 ga |
| Vitamini K, phylloquinone | 3.8 p | 120 mcg | 3.2% | 1% | 3158 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 3 mg | 2500 mg | 0.1% | 83333 ga | |
| Calcium, CA | 55 mg | 1000 mg | 5.5% | 1.7% | 1818 |
| Mankhwala a magnesium, mg | 2 mg | 400 mg | 0.5% | 0.2% | 20000 ga |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.1% | 32500 ga |
| Sulufule, S | 1 mg | 1000 mg | 0.1% | 100000 ga | |
| Phosphorus, P. | 20 mg | 800 mg | 2.5% | 0.8% | 4000 ga |
| mchere | |||||
| Iron, Faith | 1.81 mg | 18 mg | 10.1% | 3.1% | 994 ga |
| Mkuwa, Cu | 1916 p | 1000 mcg | 191.6% | 57.9% | 52 ga |
| Selenium, Ngati | 27 p | 55 mcg | 49.1% | 14.8% | 204 ga |
| Nthaka, Zn | 4.24 mg | 12 mg | 35.3% | 10.7% | 283 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 17.44 ga | zazikulu 100 g | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.014 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.012 ga | ~ | |||
| 18: 0 Stearic | 0.002 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.013 ga | Mphindi 16.8 g | 0.1% | ||
| 18: 1 Oleic (Omega-9) | 0.013 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.041 ga | kuchokera 11.2-20.6 g | 0.4% | 0.1% | |
| 18: 2 Linoleic | 0.038 ga | ~ | |||
| 18: 3 Wachisoni | 0.004 ga | ~ | |||
| Omega-3 mafuta acids | 0.004 ga | kuchokera 0.9 mpaka 3.7 g | 0.4% | 0.1% | |
| Omega-6 mafuta acids | 0.038 ga | kuchokera 4.7 mpaka 16.8 g | 0.8% | 0.2% |
Mphamvu ndi 331 kcal.
- chikho = 140 magalamu (463.4 kcal)
Ndine Zakudyazi ali ndi mavitamini ndi mchere monga: choline ndi 35.4%, mkuwa - mpaka 191.6%, selenium inali 49.1%, zinki - 35,3%
- 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.
- 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 331 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere kuposa zothandiza Zakudyazi Soya, zopatsa mphamvu, zakudya ndi zothandiza katundu wa Soy vermicelli