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 | 147 kcal | 1684 kcal | 8.7% | 5.9% | 1146 ga |
Mapuloteni | 12.95 ga | 76 ga | 17% | 11.6% | 587 ga |
mafuta | 6.8 ga | 56 ga | 12.1% | 8.2% | 824 ga |
Zakudya | 6.85 ga | 219 ga | 3.1% | 2.1% | 3197 ga |
Zakudya za zakudya | 4.2 ga | 20 ga | 21% | 14.3% | 476 ga |
Water | 67.5 ga | 2273 ga | 3% | 2% | 3367 ga |
ash | 1.7 ga | ~ | |||
mavitamini | |||||
Vitamini a, RAE | 9 p | 900 mcg | 1% | 0.7% | 10000 ga |
Vitamini B1, thiamine | 0.435 mg | 1.5 mg | 29% | 19.7% | 345 ga |
Vitamini B2, Riboflavin | 0.175 mg | 1.8 mg | 9.7% | 6.6% | 1029 ga |
Vitamini B5, Pantothenic | 0.147 mg | 5 mg | 2.9% | 2% | 3401 ga |
Vitamini B6, pyridoxine | 0.065 mg | 2 mg | 3.3% | 2.2% | 3077 ga |
Vitamini B9, folate | 165 p | 400 mcg | 41.3% | 28.1% | 242 ga |
Vitamini C, ascorbic | 29 mg | 90 mg | 32.2% | 21.9% | 310 ga |
Vitamini PP, ayi | 1.65 mg | 20 mg | 8.3% | 5.6% | 1212 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 620 mg | 2500 mg | 24.8% | 16.9% | 403 ga |
Calcium, CA | 197 mg | 1000 mg | 19.7% | 13.4% | 508 ga |
Mankhwala a magnesium, mg | 65 mg | 400 mg | 16.3% | 11.1% | 615 ga |
Sodium, Na | 15 mg | 1300 mg | 1.2% | 0.8% | 8667 ga |
Sulufule, S | 129.5 mg | 1000 mg | 13% | 8.8% | 772 ga |
Phosphorus, P. | 194 mg | 800 mg | 24.3% | 16.5% | 412 ga |
mchere | |||||
Iron, Faith | 3.55 mg | 18 mg | 19.7% | 13.4% | 507 ga |
Manganese, Mn | 0.547 mg | 2 mg | 27.4% | 18.6% | 366 ga |
Mkuwa, Cu | 128 p | 1000 mcg | 12.8% | 8.7% | 781 ga |
Selenium, Ngati | 1.5 p | 55 mcg | 2.7% | 1.8% | 3667 ga |
Nthaka, Zn | 0.99 mg | 12 mg | 8.3% | 5.6% | 1212 ga |
Amino acid ofunikira | |||||
Arginine * | 1.042 ga | ~ | |||
valine | 0.576 ga | ~ | |||
Mbiri * | 0.348 ga | ~ | |||
Isoleucine | 0.57 ga | ~ | |||
Leucine | 0.926 ga | ~ | |||
lysine | 0.775 ga | ~ | |||
methionine | 0.157 ga | ~ | |||
threonine | 0.516 ga | ~ | |||
Tryptophan | 0.157 ga | ~ | |||
phenylalanine | 0.586 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.582 ga | ~ | |||
Aspartic asidi | 1.508 ga | ~ | |||
Glycine | 0.539 ga | ~ | |||
Asidi a Glutamic | 2.433 ga | ~ | |||
Mapuloteni | 0.607 ga | ~ | |||
Serine | 0.721 ga | ~ | |||
Tyrosine | 0.464 ga | ~ | |||
Cysteine | 0.118 ga | ~ | |||
Sterol (sterols) | |||||
Ma Phytosterols | 50 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.786 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.006 ga | ~ | |||
16: 0 Palmitic | 0.57 ga | ~ | |||
18: 0 Stearic | 0.21 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.284 ga | Mphindi 16.8 g | 7.6% | 5.2% | |
16: 1 Palmitoleic | 0.011 ga | ~ | |||
18: 1 Oleic (Omega-9) | 1.262 ga | ~ | |||
20: 1 Gadolinia (omega-9) | 0.011 ga | ~ | |||
Mafuta a Polyunsaturated acids | 3.2 ga | kuchokera 11.2-20.6 g | 28.6% | 19.5% | |
18: 2 Linoleic | 2.823 ga | ~ | |||
18: 3 Wachisoni | 0.376 ga | ~ | |||
Omega-3 mafuta acids | 0.376 ga | kuchokera 0.9 mpaka 3.7 g | 41.8% | 28.4% | |
Omega-6 mafuta acids | 2.823 ga | kuchokera 4.7 mpaka 16.8 g | 60.1% | 40.9% |
Mphamvu ndi 147 kcal.
- chikho = 256 g (376.3 kcal)
Soya, wobiriwira ali olemera mu mavitamini ndi mchere monga vitamini B1 - 29%, vitamini B9 - 41,3%, vitamini C - 32,2%, potaziyamu - 24,8%, calcium - 19,7%, magnesium - 16,3%. phosphorous - 24,3%, chitsulo - 19,7%, manganese - 27,4%, mkuwa - 12,8%
- 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 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 147 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa zothandiza soya, zobiriwira, zopatsa mphamvu, zakudya, zopindulitsa katundu wa soya nyemba, zobiriwira