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 | 469 kcal | 1684 kcal | 27.9% | 5.9% | 359 ga |
Mapuloteni | 38.55 ga | 76 ga | 50.7% | 10.8% | 197 ga |
mafuta | 25.4 ga | 56 ga | 45.4% | 9.7% | 220 ga |
Zakudya | 12.52 ga | 219 ga | 5.7% | 1.2% | 1749 ga |
Zakudya za zakudya | 17.7 ga | 20 ga | 88.5% | 18.9% | 113 ga |
Water | 1.95 ga | 2273 ga | 0.1% | 116564 ga | |
ash | 3.88 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 1.4% | 1500 ga |
Vitamini B2, Riboflavin | 0.145 mg | 1.8 mg | 8.1% | 1.7% | 1241 ga |
Vitamini B5, Pantothenic | 0.453 mg | 5 mg | 9.1% | 1.9% | 1104 ga |
Vitamini B6, pyridoxine | 0.208 mg | 2 mg | 10.4% | 2.2% | 962 ga |
Vitamini B9, folate | 211 p | 400 mcg | 52.8% | 11.3% | 190 ga |
Vitamini C, ascorbic | 2.2 mg | 90 mg | 2.4% | 0.5% | 4091 ga |
Vitamini PP, ayi | 1.41 mg | 20 mg | 7.1% | 1.5% | 1418 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 1470 mg | 2500 mg | 58.8% | 12.5% | 170 ga |
Calcium, CA | 138 mg | 1000 mg | 13.8% | 2.9% | 725 ga |
Mankhwala a magnesium, mg | 145 mg | 400 mg | 36.3% | 7.7% | 276 ga |
Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.1% | 32500 ga |
Sulufule, S | 385.5 mg | 1000 mg | 38.6% | 8.2% | 259 ga |
Phosphorus, P. | 363 mg | 800 mg | 45.4% | 9.7% | 220 ga |
mchere | |||||
Iron, Faith | 3.9 mg | 18 mg | 21.7% | 4.6% | 462 ga |
Manganese, Mn | 2.158 mg | 2 mg | 107.9% | 23% | 93 ga |
Mkuwa, Cu | 828 p | 1000 mcg | 82.8% | 17.7% | 121 ga |
Selenium, Ngati | 19.1 p | 55 mcg | 34.7% | 7.4% | 288 ga |
Nthaka, Zn | 3.14 mg | 12 mg | 26.2% | 5.6% | 382 ga |
Amino acid ofunikira | |||||
Arginine * | 2.732 ga | ~ | |||
valine | 1.758 ga | ~ | |||
Mbiri * | 0.95 ga | ~ | |||
Isoleucine | 1.709 ga | ~ | |||
Leucine | 2.868 ga | ~ | |||
lysine | 2.344 ga | ~ | |||
methionine | 0.475 ga | ~ | |||
threonine | 1.53 ga | ~ | |||
Tryptophan | 0.512 ga | ~ | |||
phenylalanine | 1.838 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.659 ga | ~ | |||
Aspartic asidi | 4.429 ga | ~ | |||
Glycine | 1.628 ga | ~ | |||
Asidi a Glutamic | 6.822 ga | ~ | |||
Mapuloteni | 2.06 ga | ~ | |||
Serine | 2.042 ga | ~ | |||
Tyrosine | 1.332 ga | ~ | |||
Cysteine | 0.567 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 3.674 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.071 ga | ~ | |||
16: 0 Palmitic | 2.696 ga | ~ | |||
18: 0 Stearic | 0.907 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.61 ga | Mphindi 16.8 g | 33.4% | 7.1% | |
16: 1 Palmitoleic | 0.071 ga | ~ | |||
18: 1 Oleic (Omega-9) | 5.539 ga | ~ | |||
Mafuta a Polyunsaturated acids | 14.339 ga | kuchokera 11.2-20.6 g | 100% | 21.3% | |
18: 2 Linoleic | 12.644 ga | ~ | |||
18: 3 Wachisoni | 1.694 ga | ~ | |||
Omega-3 mafuta acids | 1.694 ga | kuchokera 0.9 mpaka 3.7 g | 100% | 21.3% | |
Omega-6 mafuta acids | 12.644 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 21.3% |
Mphamvu ndi 469 kcal.
- chikho = 172 g (806.7 kcal)
Soya, Wokhwima, wophika, wopanda EXT. mchere ali olemera mu mavitamini ndi mchere monga vitamini B9 ndi 52.8%, potaziyamu - 58,8%, calcium - 13,8%, magnesium - 36,3%, phosphorous 45.4%, chitsulo - 21,7%, manganese - 107,9. 82,8%, mkuwa - 34.7%, selenium, kapena 26,2%, nthaka - XNUMX%
- 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.
- 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.
- 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 469 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa soya zothandiza, Okhwima, yophika, popanda EXT. mchere, zopatsa mphamvu, zakudya, zopindulitsa katundu wa soya, Okhwima, kuphika, popanda EXT. mchere