Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
Kalori | 364 kcal | 1684 kcal | 21.6% | 5.9% | 463 ga |
Mapuloteni | 36.7 ga | 76 ga | 48.3% | 13.3% | 207 ga |
mafuta | 17.8 ga | 56 ga | 31.8% | 8.7% | 315 ga |
Zakudya | 17.3 ga | 219 ga | 7.9% | 2.2% | 1266 ga |
Zakudya za zakudya | 13.5 ga | 20 ga | 67.5% | 18.5% | 148 ga |
Water | 12 ga | 2273 ga | 0.5% | 0.1% | 18942 ga |
ash | 5 ga | ~ | |||
mavitamini | |||||
Vitamini a, RAE | 12 mcg | 900 mcg | 1.3% | 0.4% | 7500 ga |
beta carotenes | 0.07 mg | 5 mg | 1.4% | 0.4% | 7143 ga |
Vitamini B1, thiamine | 0.94 mg | 1.5 mg | 62.7% | 17.2% | 160 ga |
Vitamini B2, Riboflavin | 0.22 mg | 1.8 mg | 12.2% | 3.4% | 818 ga |
Vitamini B4, choline | 270 mg | 500 mg | 54% | 14.8% | 185 ga |
Vitamini B5, Pantothenic | 1.75 mg | 5 mg | 35% | 9.6% | 286 ga |
Vitamini B6, pyridoxine | 0.85 mg | 2 mg | 42.5% | 11.7% | 235 ga |
Vitamini B9, folate | 200 mcg | 400 mcg | 50% | 13.7% | 200 ga |
Vitamini E, alpha tocopherol, TE | 1.9 mg | 15 mg | 12.7% | 3.5% | 789 ga |
Vitamini H, Biotin | 60 mcg | 50 mcg | 120% | 33% | 83 ga |
Vitamini PP, ayi | 9.7 mg | 20 mg | 48.5% | 13.3% | 206 ga |
Niacin | 2.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 1607 mg | 2500 mg | 64.3% | 17.7% | 156 ga |
Calcium, CA | 348 mg | 1000 mg | 34.8% | 9.6% | 287 ga |
Pakachitsulo, Si | 177 mg | 30 mg | 590% | 162.1% | 17 ga |
Mankhwala a magnesium, mg | 226 mg | 400 mg | 56.5% | 15.5% | 177 ga |
Sodium, Na | 6 mg | 1300 mg | 0.5% | 0.1% | 21667 ga |
Sulufule, S | 244 mg | 1000 mg | 24.4% | 6.7% | 410 ga |
Phosphorus, P. | 603 mg | 800 mg | 75.4% | 20.7% | 133 ga |
Mankhwala, Cl | 64 mg | 2300 mg | 2.8% | 0.8% | 3594 ga |
mchere | |||||
Zotayidwa, Al | 700 mcg | ~ | |||
[Adasankhidwa] Boron, B. | 750 mcg | ~ | |||
Iron, Faith | 9.7 mg | 18 mg | 53.9% | 14.8% | 186 ga |
Ayodini, ine | 8.2 p | 150 mcg | 5.5% | 1.5% | 1829 ga |
Cobalt, Co. | 31.2 p | 10 p | 312% | 85.7% | 32 ga |
Manganese, Mn | 2.8 mg | 2 mg | 140% | 38.5% | 71 ga |
Mkuwa, Cu | 500 mcg | 1000 mcg | 50% | 13.7% | 200 ga |
Mzinda wa Molybdenum, Mo | 99 p | 70 mcg | 141.4% | 38.8% | 71 ga |
Nickel, ndi | 304 p | ~ | |||
Olimba, Sr | 67 mcg | ~ | |||
Zamadzimadzi, F | 120 mcg | 4000 mg | 3% | 0.8% | 3333 ga |
Chromium, Cr | 16 p | 50 mcg | 32% | 8.8% | 313 ga |
Nthaka, Zn | 2.01 mg | 12 mg | 16.8% | 4.6% | 597 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 11.6 ga | ~ | |||
Mono ndi disaccharides (shuga) | 5.7 ga | zazikulu 100 g | |||
Shuga (dextrose) | 0.01 ga | ~ | |||
sucrose | 5.1 ga | ~ | |||
Fructose | 0.55 ga | ~ | |||
Amino acid ofunikira | 12.848 ga | ~ | |||
Arginine * | 2.611 ga | ~ | |||
valine | 1.737 ga | ~ | |||
Mbiri * | 1.02 ga | ~ | |||
Isoleucine | 1.643 ga | ~ | |||
Leucine | 2.75 ga | ~ | |||
lysine | 2.183 ga | ~ | |||
methionine | 0.679 ga | ~ | |||
Methionine + cysteine | 1.07 ga | ~ | |||
threonine | 1.506 ga | ~ | |||
Tryptophan | 0.654 ga | ~ | |||
phenylalanine | 1.696 ga | ~ | |||
Phenylalanine + Tyrosine | 2.67 ga | ~ | |||
Amino asidi | 22.258 ga | ~ | |||
Alanine | 1.826 ga | ~ | |||
Aspartic asidi | 3.853 ga | ~ | |||
Glycine | 1.574 ga | ~ | |||
Asidi a Glutamic | 6.318 ga | ~ | |||
Mapuloteni | 1.754 ga | ~ | |||
Serine | 1.848 ga | ~ | |||
Tyrosine | 1.017 ga | ~ | |||
Cysteine | 0.434 ga | ~ | |||
Sterol (sterols) | |||||
beta sitosterol | 50 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 2.5 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 1.8 ga | ~ | |||
18: 0 Stearic | 0.6 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.5 ga | Mphindi 16.8 g | 20.8% | 5.7% | |
18: 1 Oleic (Omega-9) | 3.5 ga | ~ | |||
Mafuta a Polyunsaturated acids | 10.6 ga | kuchokera 11.2-20.6 g | 94.6% | 26% | |
18: 2 Linoleic | 8.8 ga | ~ | |||
18: 3 Wachisoni | 1.8 ga | ~ | |||
Omega-3 mafuta acids | 1.56 ga | kuchokera 0.9 mpaka 3.7 g | 100% | 27.5% | |
Omega-6 mafuta acids | 8.77 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 27.5% |
Mphamvu ndi 364 kcal.
- 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 E ali antioxidant katundu, wofunika kwa kugwira ntchito kwa zopangitsa kugonana, minofu mtima, ndi chilengedwe olimba a nembanemba selo. Pamene akusowa vitamini E anati hemolysis wa maselo ofiira, minyewa matenda.
- Vitamini H. amachita nawo kaphatikizidwe wamafuta, glycogen, ndi amino acid metabolism. Kudya mavitaminiwa osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
- kashiamu ndilo gawo lalikulu la mafupa athu, limakhala ngati wolamulira wamanjenje, lomwe limakhudzidwa ndi kupindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, m'chiuno ndi m'munsi mwake, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga popanga gag ndi collagen kaphatikizidwe.
- 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.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Kutenga nawo mayendedwe a ma elekitironi, mpweya, amalola kutuluka kwa zochita za redox komanso kuyambitsa kwa peroxidation. Kudya osakwanira kumabweretsa kuchepa magazi hypochromic, myoglobinaemia atonia wa chigoba minofu, kutopa, cardiomyopathy, matenda atrophic gastritis.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme mu metabolism ya mafuta acid ndi metabolism ya folic acid.
- 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.
- Molybdenum ndi cofactor wa michere yambiri, yopatsa kagayidwe kamene kali ndi amino acid, purines ndi pyrimidines.
- Chromium imakhudzidwa ndikukhazikitsa magazi m'magazi, ndikupangitsa kuti insulin igwire bwino ntchito. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
- 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.
Mtengo wamtengo wapatali kapena calorific ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi yomwe chigayidwe. Mphamvu yamagetsi ya chinthucho imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie, yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya, yomwe imatchedwanso "calorie yachakudya", kotero ngati mutchula mtengo wa caloric mu (kilo) woyambira kilogalamu nthawi zambiri samasiyidwa. Magome ochulukirapo amphamvu zamagetsi pazogulitsa zaku Russia zomwe mungathe kuziwona.
Mtengo wa zakudya - zili chakudya, mafuta ndi mapuloteni mankhwala.
Chakudya chopatsa thanzi - gulu lazinthu zopangidwa ndi chakudya, kupezeka komwe kumakwaniritsa zosowa za munthu pazinthu zofunikira ndi mphamvu.
Mavitamini aliZinthu zofunikira zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini ambiri amapezeka monga zomera, osati nyama. Chofunikira tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zochita kupanga mavitamini pamene kutentha. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.