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 | 446 kcal | 1684 kcal | 26.5% | 5.9% | 378 ga |
Mapuloteni | 36.49 ga | 76 ga | 48% | 10.8% | 208 ga |
mafuta | 19.94 ga | 56 ga | 35.6% | 8% | 281 ga |
Zakudya | 20.86 ga | 219 ga | 9.5% | 2.1% | 1050 ga |
Zakudya za zakudya | 9.3 ga | 20 ga | 46.5% | 10.4% | 215 ga |
Water | 8.54 ga | 2273 ga | 0.4% | 0.1% | 26616 ga |
ash | 4.87 ga | ~ | |||
mavitamini | |||||
Vitamini a, RAE | 1 p | 900 mcg | 0.1% | 90000 ga | |
beta carotenes | 0.013 mg | 5 mg | 0.3% | 0.1% | 38462 ga |
Vitamini B1, thiamine | 0.874 mg | 1.5 mg | 58.3% | 13.1% | 172 ga |
Vitamini B2, Riboflavin | 0.87 mg | 1.8 mg | 48.3% | 10.8% | 207 ga |
Vitamini B4, choline | 115.9 mg | 500 mg | 23.2% | 5.2% | 431 ga |
Vitamini B5, Pantothenic | 0.793 mg | 5 mg | 15.9% | 3.6% | 631 ga |
Vitamini B6, pyridoxine | 0.377 mg | 2 mg | 18.9% | 4.2% | 531 ga |
Vitamini B9, folate | 375 p | 400 mcg | 93.8% | 21% | 107 ga |
Vitamini C, ascorbic | 6 mg | 90 mg | 6.7% | 1.5% | 1500 ga |
Vitamini E, alpha tocopherol, TE | 0.85 mg | 15 mg | 5.7% | 1.3% | 1765 |
Vitamini K, phylloquinone | 47 p | 120 mcg | 39.2% | 8.8% | 255 ga |
Vitamini PP, ayi | 1.623 mg | 20 mg | 8.1% | 1.8% | 1232 ga |
betaine | 2.1 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 1797 mg | 2500 mg | 71.9% | 16.1% | 139 ga |
Calcium, CA | 277 mg | 1000 mg | 27.7% | 6.2% | 361 ga |
Mankhwala a magnesium, mg | 280 mg | 400 mg | 70% | 15.7% | 143 ga |
Sodium, Na | 2 mg | 1300 mg | 0.2% | 65000 ga | |
Sulufule, S | 364.9 mg | 1000 mg | 36.5% | 8.2% | 274 ga |
Phosphorus, P. | 704 mg | 800 mg | 88% | 19.7% | 114 ga |
mchere | |||||
Iron, Faith | 15.7 mg | 18 mg | 87.2% | 19.6% | 115 ga |
Manganese, Mn | 2.517 mg | 2 mg | 125.9% | 28.2% | 79 ga |
Mkuwa, Cu | 1658 p | 1000 mcg | 165.8% | 37.2% | 60 ga |
Selenium, Ngati | 17.8 mcg | 55 mcg | 32.4% | 7.3% | 309 ga |
Nthaka, Zn | 4.89 mg | 12 mg | 40.8% | 9.1% | 245 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 7.33 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 3.153 ga | ~ | |||
valine | 2.029 ga | ~ | |||
Mbiri * | 1.097 ga | ~ | |||
Isoleucine | 1.971 ga | ~ | |||
Leucine | 3.309 ga | ~ | |||
lysine | 2.706 ga | ~ | |||
methionine | 0.547 ga | ~ | |||
threonine | 1.766 ga | ~ | |||
Tryptophan | 0.591 ga | ~ | |||
phenylalanine | 2.122 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.915 ga | ~ | |||
Aspartic asidi | 5.112 ga | ~ | |||
Glycine | 1.88 ga | ~ | |||
Asidi a Glutamic | 7.874 ga | ~ | |||
Mapuloteni | 2.379 ga | ~ | |||
Serine | 2.357 ga | ~ | |||
Tyrosine | 1.539 ga | ~ | |||
Cysteine | 0.655 ga | ~ | |||
Sterol (sterols) | |||||
Ma Phytosterols | 161 mg | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 2.884 ga | zazikulu 18.7 g | |||
14: 0 Zachinsinsi | 0.055 ga | ~ | |||
16: 0 Palmitic | 2.116 ga | ~ | |||
18: 0 Stearic | 0.712 ga | ~ | |||
Monounsaturated mafuta zidulo | 4.404 ga | Mphindi 16.8 g | 26.2% | 5.9% | |
16: 1 Palmitoleic | 0.055 ga | ~ | |||
18: 1 Oleic (Omega-9) | 4.348 ga | ~ | |||
Mafuta a Polyunsaturated acids | 11.255 ga | kuchokera 11.2-20.6 g | 100% | 22.4% | |
18: 2 Linoleic | 9.925 ga | ~ | |||
18: 3 Wachisoni | 1.33 ga | ~ | |||
Omega-3 mafuta acids | 1.33 ga | kuchokera 0.9 mpaka 3.7 g | 100% | 22.4% | |
Omega-6 mafuta acids | 9.925 ga | kuchokera 4.7 mpaka 16.8 g | 100% | 22.4% |
Mphamvu ndi 446 kcal.
- chikho = 186 g (829.6 kcal)
Soya, Okhwima ali ndi mavitamini ndi michere yambiri monga vitamini B1 ndi 58.3%, vitamini B2 - 48,3%, choline - 23,2%, vitamini B5 mpaka 15.9%, vitamini B6 - 18,9%, vitamini B9 - 93,8%, vitamini K - 39,2%, potaziyamu - 71,9%, calcium - 27,7%, magnesium - 70%, phosphorus - 88%, chitsulo - 87,2%, manganese - 125,9%, mkuwa - 165,8, 32,4%, selenium - 40,8%, zinc - XNUMX%
- 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 K amayendetsa magazi. Kusowa kwa vitamini K kumabweretsa kuwonjezeka kwa nthawi yamagazi, prothrombin yotsika m'magazi.
- 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 446 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa soya zothandiza, Okhwima, zopatsa mphamvu, zakudya, zopindulitsa katundu wa soya, Okhwima