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 | 141 kcal | 1684 kcal | 8.4% | 6% | 1194 ga |
Mapuloteni | 12.35 ga | 76 ga | 16.3% | 11.6% | 615 ga |
mafuta | 6.4 ga | 56 ga | 11.4% | 8.1% | 875 ga |
Zakudya | 6.85 ga | 219 ga | 3.1% | 2.2% | 3197 ga |
Zakudya za zakudya | 4.2 ga | 20 ga | 21% | 14.9% | 476 ga |
Water | 68.6 ga | 2273 ga | 3% | 2.1% | 3313 ga |
ash | 1.6 ga | ~ | |||
mavitamini | |||||
Vitamini a, RAE | 8 p | 900 mcg | 0.9% | 0.6% | 11250 ga |
Vitamini B1, thiamine | 0.26 mg | 1.5 mg | 17.3% | 12.3% | 577 ga |
Vitamini B2, Riboflavin | 0.155 mg | 1.8 mg | 8.6% | 6.1% | 1161 ga |
Vitamini B5, Pantothenic | 0.128 mg | 5 mg | 2.6% | 1.8% | 3906 ga |
Vitamini B6, pyridoxine | 0.06 mg | 2 mg | 3% | 2.1% | 3333 ga |
Vitamini B9, folate | 111 p | 400 mcg | 27.8% | 19.7% | 360 ga |
Vitamini C, ascorbic | 17 mg | 90 mg | 18.9% | 13.4% | 529 ga |
Vitamini PP, ayi | 1.25 mg | 20 mg | 6.3% | 4.5% | 1600 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 539 mg | 2500 mg | 21.6% | 15.3% | 464 ga |
Calcium, CA | 145 mg | 1000 mg | 14.5% | 10.3% | 690 ga |
Mankhwala a magnesium, mg | 60 mg | 400 mg | 15% | 10.6% | 667 ga |
Sodium, Na | 14 mg | 1300 mg | 1.1% | 0.8% | 9286 ga |
Sulufule, S | 123.5 mg | 1000 mg | 12.4% | 8.8% | 810 ga |
Phosphorus, P. | 158 mg | 800 mg | 19.8% | 14% | 506 ga |
mchere | |||||
Iron, Faith | 2.5 mg | 18 mg | 13.9% | 9.9% | 720 ga |
Manganese, Mn | 0.502 mg | 2 mg | 25.1% | 17.8% | 398 ga |
Mkuwa, Cu | 117 p | 1000 mcg | 11.7% | 8.3% | 855 ga |
Selenium, Ngati | 1.4 p | 55 mcg | 2.5% | 1.8% | 3929 ga |
Nthaka, Zn | 0.91 mg | 12 mg | 7.6% | 5.4% | 1319 ga |
Amino acid ofunikira | |||||
Arginine * | 0.994 ga | ~ | |||
valine | 0.549 ga | ~ | |||
Mbiri * | 0.332 ga | ~ | |||
Isoleucine | 0.543 ga | ~ | |||
Leucine | 0.883 ga | ~ | |||
lysine | 0.739 ga | ~ | |||
methionine | 0.15 ga | ~ | |||
threonine | 0.492 ga | ~ | |||
Tryptophan | 0.15 ga | ~ | |||
phenylalanine | 0.559 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.555 ga | ~ | |||
Aspartic asidi | 1.439 ga | ~ | |||
Glycine | 0.514 ga | ~ | |||
Asidi a Glutamic | 2.32 ga | ~ | |||
Mapuloteni | 0.579 ga | ~ | |||
Serine | 0.688 ga | ~ | |||
Tyrosine | 0.443 ga | ~ | |||
Cysteine | 0.113 ga | ~ | |||
Sterol (sterols) | |||||
Ma Phytosterols | 50 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.74 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.005 ga | ~ | |||
16: 0 Palmitic | 0.537 ga | ~ | |||
18: 0 Stearic | 0.198 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.209 ga | Mphindi 16.8 g | 7.2% | 5.1% | |
16: 1 Palmitoleic | 0.01 ga | ~ | |||
18: 1 Oleic (Omega-9) | 1.188 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.01 ga | ~ | |||
Mafuta a Polyunsaturated acids | 3.011 ga | kuchokera 11.2-20.6 g | 26.9% | 19.1% | |
18: 2 Linoleic | 2.657 ga | ~ | |||
18: 3 Wachisoni | 0.354 ga | ~ | |||
Omega-3 mafuta acids | 0.354 ga | kuchokera 0.9 mpaka 3.7 g | 39.3% | 27.9% | |
Omega-6 mafuta acids | 2.657 ga | kuchokera 4.7 mpaka 16.8 g | 56.5% | 40.1% |
Mphamvu yake ndi ma calories 141.
- chikho = 180 gr (253.8 kcal)
Soya, zobiriwira, zophika, popanda mchere ali olemera mu mavitamini ndi mchere monga vitamini B1 - 17,3%, vitamini B9 - 27,8%, vitamini C - 18,9%, potaziyamu - 21,6%, calcium - 14,5%, magnesium - 15%. phosphorous - 19,8%, chitsulo - 13,9%, manganese - 25,1%, mkuwa - 11,7%
- 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 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 C amatenga nawo mbali pazomwe zimachitika mu redox, chitetezo chamthupi, chimathandiza thupi kuyamwa chitsulo. Kuperewera kumabweretsa kumasuka ndi kutuluka magazi m'kamwa, kutuluka magazi m'mphuno chifukwa cha kuchuluka kwa kuperewera ndi kufooka kwa ma capillaries amwazi.
- 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.
- 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.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 141 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa soya zothandiza, zobiriwira, yophika, popanda mchere, zopatsa mphamvu, zakudya, zopindulitsa katundu wa soya, wobiriwira, yophika, popanda mchere.