Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Gome likuwonetsa zomwe zili m'thupi (zopatsa mphamvu, mapuloteni, mafuta, chakudya, mavitamini, ndi mchere) mu magalamu 100 a gawo lodyedwa.
Zakudya zabwino | Chiwerengero | Zachikhalidwe ** | % yachibadwa mu 100 g | % ya 100 kcal yachibadwa | 100% ya zachilendo |
Kalori | 134 kcal | 1684 kcal | 8% | 6% | 1257 ga |
Mapuloteni | 20.21 ga | 76 ga | 26.6% | 19.9% | 376 ga |
mafuta | 5.28 ga | 56 ga | 9.4% | 7% | 1061 ga |
Water | 73.74 ga | 2273 ga | 3.2% | 2.4% | 3082 ga |
ash | 1.06 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.13 mg | 1.5 mg | 8.7% | 6.5% | 1154 ga |
Vitamini B2, Riboflavin | 0.24 mg | 1.8 mg | 13.3% | 9.9% | 750 ga |
Vitamini B5, Pantothenic | 0.71 mg | 5 mg | 14.2% | 10.6% | 704 ga |
Vitamini B6, pyridoxine | 0.16 mg | 2 mg | 8% | 6% | 1250 ga |
Vitamini B9, folate | 23 mcg | 400 mcg | 5.8% | 4.3% | 1739 ga |
Vitamini B12, cobalamin | 2.73 p | 3 mg | 91% | 67.9% | 110 ga |
Vitamini E, alpha-tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 1.1% | 6818 ga |
Vitamini PP | 5.95 mg | 20 mg | 29.8% | 22.2% | 336 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 284 mg | 2500 mg | 11.4% | 8.5% | 880 ga |
Calcium, CA | 9 mg | 1000 mg | 0.9% | 0.7% | 11111 ga |
Mankhwala a magnesium, mg | 26 mg | 400 mg | 6.5% | 4.9% | 1538 ga |
Sodium, Na | 65 mg | 1300 mg | 5% | 3.7% | 2000 |
Sulufule, S | 202.1 mg | 1000 mg | 20.2% | 15.1% | 495 ga |
Phosphorus, P. | 189 mg | 800 mg | 23.6% | 17.6% | 423 ga |
Tsatirani zinthu | |||||
Iron, Faith | 1.77 mg | 18 mg | 9.8% | 7.3% | 1017 ga |
Manganese, Mn | 0.024 mg | 2 mg | 1.2% | 0.9% | 8333 ga |
Mkuwa, Cu | 121 p | 1000 mcg | 12.1% | 9% | 826 ga |
Selenium, Ngati | 22.8 mcg | 55 mcg | 41.5% | 31% | 241 ga |
Nthaka, Zn | 4.15 mg | 12 mg | 34.6% | 25.8% | 289 ga |
Amino acid ofunikira | |||||
Arginine * | 1.201 ga | ~ | |||
valine | 1.091 ga | ~ | |||
Mbiri * | 0.64 ga | ~ | |||
Isoleucine | 0.975 ga | ~ | |||
Leucine | 1.572 ga | ~ | |||
lysine | 1.785 ga | ~ | |||
methionine | 0.519 ga | ~ | |||
threonine | 0.865 ga | ~ | |||
Tryptophan | 0.236 ga | ~ | |||
phenylalanine | 0.823 ga | ~ | |||
Amino asidi | |||||
Alanine | 1.216 ga | ~ | |||
Aspartic asidi | 1.779 ga | ~ | |||
Glycine | 0.987 ga | ~ | |||
Asidi a Glutamic | 2.933 ga | ~ | |||
Mapuloteni | 0.848 ga | ~ | |||
Serine | 0.752 ga | ~ | |||
Tyrosine | 0.679 ga | ~ | |||
Cysteine | 0.241 ga | ~ | |||
Ma sterols (mankhwala) | |||||
Cholesterol | 65 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 1.89 ga | zazikulu 18.7 g | |||
10: 0 Kapuli | 0.01 ga | ~ | |||
12: 0 Zolemba | 0.01 ga | ~ | |||
14: 0 Zachinsinsi | 0.14 ga | ~ | |||
16: 0 Palmitic | 1.02 ga | ~ | |||
18: 0 Stearic | 0.63 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.13 ga | Mphindi 16.8 g | 12.7% | 9.5% | |
16: 1 Palmitoleic | 0.16 ga | ~ | |||
18: 1 Oleic (Omega-9) | 1.92 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.48 ga | kuchokera 11.2 mpaka 20.6 g | 4.3% | 3.2% | |
18: 2 Linoleic | 0.36 ga | ~ | |||
18: 3 Wachisoni | 0.07 ga | ~ | |||
20: 4 Arachidonic | 0.05 ga | ~ | |||
Omega-3 mafuta acids | 0.07 ga | kuchokera 0.9 mpaka 3.7 g | 7.8% | 5.8% | |
Omega-6 mafuta acids | 0.41 ga | kuchokera 4.7 mpaka 16.8 g | 8.7% | 6.5% |
Mphamvu ndi 134 kcal.
- oz = 28.35 g (38 kcal)
- lb = 453.6 g (607.8 kcal)
Mwanawankhosa, chiuno ndi phewa, zotsamira zokha, zodulidwa olemera mu mavitamini ndi mchere monga: vitamini B2 ndi 13.3%, vitamini B5 - 14,2%, vitamini B12 - 91%, vitamini PP - 29,8%, potaziyamu - 11.4%, phosphorous - 23.6% mkuwa ndi 12.1. %, selenium - 41,5%, Zn - 34.6% ya
- vitamini B2 amatenga nawo mbali pochepetsa kuchepa kwa makutidwe ndi okosijeni ndipo amalimbikitsa kulandiridwa kwa mitunduyo ndi chowunikira chowonera ndikusintha kwamdima. Mavitamini B2 osakwanira amatsagana ndi kuphwanya khungu, zotupa, kuwonongeka kwa kuwala, ndi kuwunika kwamadzulo.
- vitamini B5 imakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka mafuta m'thupi, kaphatikizidwe ka mahomoni ena, hemoglobin, imathandizira kuyamwa kwa amino acid ndi shuga m'matumbo, komanso kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- vitamini B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 amalumikizana ndi mavitamini omwe amapezeka mu hematopoiesis. Kuperewera kwa vitamini B12 kumabweretsa kukulira kuchepa kwa gawo kapena sekondale komanso kuchepa kwa magazi, leukopenia, ndi thrombocytopenia.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Mavitamini osakwanira amaphatikizidwa ndi kusokonekera kwa khungu, m'mimba, ndi dongosolo lamanjenje.
- Potaziyamu Ndi ion yayikulu yama cell yomwe imagwira nawo ntchito yoyang'anira madzi, asidi, ndi ma elektrolyte, omwe amakhudzidwa ndi zikhumbo zamitsempha, komanso kuwongolera kuthamanga kwa magazi.
- Phosphorus amatenga nawo gawo pazinthu zambiri zakuthupi, kuphatikiza mphamvu zamagetsi, amayang'anira kuchuluka kwa asidi-alkaline, gawo la phospholipids, nucleotides, ndi ma nucleic acid, ofunikira kuti mafupa ndi mano akhale ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Mkuwa ndi mbali ya michere yokhala ndi ntchito ya redox yomwe imagwiritsidwa ntchito popanga kagayidwe kachitsulo ndipo imapangitsa kuti mapuloteni komanso chakudya chimayamwa. Kuperewera kumawonetsedwa ndi kufooka kwa dongosolo la mtima ndi mafupa, kukula kwa mafinya a dysplasia.
- Selenium - chinthu chofunikira kwambiri pantchito yoteteza antioxidant m'thupi la munthu, chomwe chimagwira ntchito mthupi mwake, chimakhudzidwa ndikuwongolera zomwe zimachitika mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Bek (osteoarthritis okhala ndi ziwalo zingapo, msana, ndi malekezero), Kesan (endemic cardiomyopathy), cholowa cha thrombasthenia.
- nthaka ndi gawo la michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid, ndikuwongolera kufotokozedwa kwa majini angapo. Kusakwanira kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kugonana, kupezeka kwa zovuta za fetus. Kafukufuku wazaka zaposachedwa awulula kuti kuchuluka kwa zinc kungasokoneze kuyamwa kwa mkuwa motero kumathandizira kuchepa kwa magazi m'thupi.
Tags: kalori 134 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere kuposa opindulitsa Mwanawankhosa, m'chiuno ndi phewa, Taphunzira yekha, diced, zopatsa mphamvu, zakudya, zopindulitsa katundu wa Mwanawankhosa, m'chiuno ndi phewa, Taphunzira yekha, diced.