Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili ndi michere (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) pa magalamu 100 gawo lodyedwa.
Zakudya zabwino | kuchuluka | Zachikhalidwe ** | % yazizolowezi mu 100 g | % ya zachilendo mu 100 kcal | 100% yachibadwa |
Mtengo wa caloric | Tsamba 367 | Tsamba 1684 | 21.8% | 5.9% | 459 ga |
Mapuloteni | 13.3 ga | 76 ga | 17.5% | 4.8% | 571 ga |
mafuta | 2.38 ga | 56 ga | 4.3% | 1.2% | 2353 ga |
Zakudya | 65.13 ga | 219 ga | 29.7% | 8.1% | 336 ga |
CHIKWANGWANI chamagulu | 8 ga | 20 ga | 40% | 10.9% | 250 ga |
Water | 8.82 ga | 2273 ga | 0.4% | 0.1% | 25771 ga |
ash | 2.37 ga | ~ | |||
mavitamini | |||||
beta carotenes | 0.005 mg | 5 mg | 0.1% | 100000 ga | |
Lutein + Zeaxanthin | Makilogalamu 66 | ~ | |||
Vitamini B1, thiamine | 0.39 mg | 1.5 mg | 26% | 7.1% | 385 ga |
Vitamini B2, riboflavin | 0.27 mg | 1.8 mg | 15% | 4.1% | 667 ga |
Vitamini B4, choline | 13.1 mg | 500 mg | 2.6% | 0.7% | 3817 ga |
Vitamini B5, pantothenic | 0.942 mg | 5 mg | 18.8% | 5.1% | 531 ga |
Vitamini B6, pyridoxine | 0.482 mg | 2 mg | 24.1% | 6.6% | 415 ga |
Vitamini E, alpha tocopherol, TE | 0.08 mg | 15 mg | 0.5% | 0.1% | 18750 ga |
beta tocopherol | 0.02 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 5.04 mg | ~ | |||
kutcheru | 0.07 mg | ~ | |||
Vitamini K, phylloquinone | Makilogalamu 1.9 | Makilogalamu 120 | 1.6% | 0.4% | 6316 ga |
Vitamini PP, NO | 3.363 mg | 20 mg | 16.8% | 4.6% | 595 ga |
betaine | 2.3 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 427 mg | 2500 mg | 17.1% | 4.7% | 585 ga |
Calcium, CA | 180 mg | 1000 mg | 18% | 4.9% | 556 ga |
Mankhwala a magnesium, mg | 184 mg | 400 mg | 46% | 12.5% | 217 ga |
Sodium, Na | 12 mg | 1300 mg | 0.9% | 0.2% | 10833 ga |
Sulufule, S | 133 mg | 1000 mg | 13.3% | 3.6% | 752 ga |
Phosphorus, P. | 429 mg | 800 mg | 53.6% | 14.6% | 186 ga |
Tsatani Zinthu | |||||
Iron, Faith | 7.63 mg | 18 mg | 42.4% | 11.6% | 236 ga |
Manganese, Mn | 9.24 mg | 2 mg | 462% | 125.9% | 22 ga |
Mkuwa, Cu | Makilogalamu 810 | Makilogalamu 1000 | 81% | 22.1% | 123 ga |
Selenium, Ngati | Makilogalamu 4.4 | Makilogalamu 55 | 8% | 2.2% | 1250 ga |
Nthaka, Zn | 3.63 mg | 12 mg | 30.3% | 8.3% | 331 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 36.56 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 1.84 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.73 ga | ~ | |||
Maltose | 0.01 ga | ~ | |||
sucrose | 0.62 ga | ~ | |||
fructose | 0.47 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.517 ga | ~ | |||
valine | 0.686 ga | ~ | |||
Mbiri * | 0.301 ga | ~ | |||
Isoleucine | 0.501 ga | ~ | |||
nyalugwe | 1.068 ga | ~ | |||
lysine | 0.376 ga | ~ | |||
methionine | 0.428 ga | ~ | |||
threonine | 0.51 ga | ~ | |||
tryptophan | 0.139 ga | ~ | |||
chithuvj | 0.698 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.747 ga | ~ | |||
Aspartic asidi | 0.82 ga | ~ | |||
glycine | 0.477 ga | ~ | |||
Asidi a Glutamic | 3.349 ga | ~ | |||
Mapuloteni | 0.664 ga | ~ | |||
serine | 0.622 ga | ~ | |||
tyrosin | 0.458 ga | ~ | |||
Cysteine | 0.236 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.449 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.328 ga | ~ | |||
18: 0 Stearin | 0.096 ga | ~ | |||
20:0 Chiarachinic | 0.018 ga | ~ | |||
22: 0 | 0.007 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.589 ga | Mphindi 16.8 г | 3.5% | 1% | |
16: 1 Palmitoleic | 0.004 ga | ~ | |||
18:1 Olein (omega-9) | 0.574 ga | ~ | |||
20: 1 Chidole (9) | 0.011 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.071 ga | kuchokera 11.2 mpaka 20.6 | 9.6% | 2.6% | |
18: 2 Linoleic | 0.936 ga | ~ | |||
18: 3 Wachisoni | 0.135 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.135 ga | ~ | |||
Omega-3 mafuta acids | 0.135 ga | kuchokera 0.9 mpaka 3.7 | 15% | 4.1% | |
Omega-6 mafuta acids | 0.936 ga | kuchokera 4.7 mpaka 16.8 | 19.9% | 5.4% |
Mphamvu ndi 367 kcal.
- chikho = 193 g (708.3 kCal)
Teff yosaphika mavitamini ndi michere yambiri monga: vitamini B1 - 26%, vitamini B2 - 15%, vitamini B5 - 18,8%, vitamini B6 - 24,1%, vitamini PP - 16,8%, potaziyamu - 17,1% , calcium - 18%, magnesium - 46%, phosphorus - 53,6%, chitsulo - 42,4%, manganese - 462%, mkuwa - 81%, zinc - 30,3%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- vitamini B2 amatenga nawo mbali pazokonzanso za redox, imathandizira chidwi chamitundu ya chowunikira chowonera ndikusinthasintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya khungu, nembanemba yam'mimba, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- vitamini B5 nawo mapuloteni, mafuta, zimam'patsa kagayidwe, mafuta m'thupi kagayidwe, synthesis wa mahomoni angapo, hemoglobin, amalimbikitsa mayamwidwe amino zidulo ndi shuga mu intestine, amathandiza ntchito ya adrenal kotekisi. Kuperewera kwa asidi wa pantothenic kumatha kubweretsa kuwonongeka pakhungu ndi mamina.
- vitamini B6 amatenga nawo mbali pakukonzekera chitetezo cha mthupi, zoletsa ndi kusokonekera mkati mwa dongosolo lamanjenje, potembenuza amino acid, kagayidwe ka tryptophan, lipids ndi ma nucleic acid, kumathandizira kupangika kwa ma erythrocyte, kukonza mulingo wabwinobwino ya homocysteine m'magazi. Mavitamini B6 osakwanira amaphatikizidwa ndi kuchepa kwa njala, kuphwanya mkhalidwe wa khungu, kukula kwa homocysteinemia, kuchepa magazi.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, kuwongolera kuyamwa kwa asidi, ndi gawo la phospholipids, nucleotides ndi nucleic acid, ndikofunikira pakuchepetsa mafupa ndi mano. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: calorie yokhutira 367 kcal, mankhwala, zakudya, mavitamini, mchere, momwe Teff imathandiza, yosaphika, zopatsa mphamvu, zakudya, zothandiza za Teff, zosaphika