Mtengo wa thanzi komanso kapangidwe ka mankhwala.
| Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
| Kalori | 22 kcal | 1684 kcal | 1.3% | 5.9% | 7655 ga |
| Mapuloteni | 2.2 ga | 76 ga | 2.9% | 13.2% | 3455 ga |
| mafuta | 1.2 ga | 56 ga | 2.1% | 9.5% | 4667 ga |
| Zakudya | 0.5 ga | 219 ga | 0.2% | 0.9% | 43800 ga |
| Zakudya za zakudya | 5.1 ga | 20 ga | 25.5% | 115.9% | 392 ga |
| Water | 90 ga | 2273 ga | 4% | 18.2% | 2526 ga |
| ash | 1 chaka | ~ | |||
| mavitamini | |||||
| beta carotenes | 0.5 mg | 5 mg | 10% | 45.5% | 1000 ga |
| Vitamini B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 5.9% | 7500 ga |
| Vitamini B2, Riboflavin | 0.38 mg | 1.8 mg | 21.1% | 95.9% | 474 ga |
| Vitamini B5, Pantothenic | 1.35 mg | 5 mg | 27% | 122.7% | 370 ga |
| Vitamini B6, pyridoxine | 0.1 mg | 2 mg | 5% | 22.7% | 2000 |
| Vitamini B9, folate | 48 p | 400 mcg | 12% | 54.5% | 833 ga |
| Vitamini C, ascorbic | 11 mg | 90 mg | 12.2% | 55.5% | 818 ga |
| Vitamini E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 3.2% | 15000 ga |
| Vitamini PP, ayi | 10.7 mg | 20 mg | 53.5% | 243.2% | 187 ga |
| Niacin | 10.3 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 400 mg | 2500 mg | 16% | 72.7% | 625 ga |
| Calcium, CA | 5 mg | 1000 mg | 0.5% | 2.3% | 20000 ga |
| Pakachitsulo, Si | 1 mg | 30 mg | 3.3% | 15% | 3000 ga |
| Mankhwala a magnesium, mg | 20 mg | 400 mg | 5% | 22.7% | 2000 |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 1.8% | 26000 ga |
| Sulufule, S | 10 mg | 1000 mg | 1% | 4.5% | 10000 ga |
| Phosphorus, P. | 45 mg | 800 mg | 5.6% | 25.5% | 1778 |
| Mankhwala, Cl | 5.7 mg | 2300 mg | 0.2% | 0.9% | 40351 ga |
| mchere | |||||
| Zotayidwa, Al | 7739 p | ~ | |||
| [Adasankhidwa] Boron, B. | 2.4 p | ~ | |||
| Vanadium, V | 0.5 p | ~ | |||
| Iron, Faith | 0.8 mg | 18 mg | 4.4% | 20% | 2250 ga |
| Ayodini, ine | 1.8 mcg | 150 mcg | 1.2% | 5.5% | 8333 ga |
| Lifiyamu, Li | 1.4 p | ~ | |||
| Manganese, Mn | 0.075 mg | 2 mg | 3.8% | 17.3% | 2667 ga |
| Mkuwa, Cu | 85 p | 1000 mcg | 8.5% | 38.6% | 1176 ga |
| Mzinda wa Molybdenum, Mo | 1 p | 70 mcg | 1.4% | 6.4% | 7000 ga |
| Nickel, ndi | 47.1 p | ~ | |||
| Rubidium, Rb | 0.28 mcg | ~ | |||
| Selenium, Ngati | 2.2 p | 55 mcg | 4% | 18.2% | 2500 ga |
| Chromium, Cr | 5.5 p | 50 mcg | 11% | 50% | 909 ga |
| Nthaka, Zn | 0.65 mg | 12 mg | 5.4% | 24.5% | 1846 |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 0.5 ga | zazikulu 100 g | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.188 ga | zazikulu 18.7 g | |||
| 14: 0 Zachinsinsi | 0.007 ga | ~ | |||
| 16: 0 Palmitic | 0.138 ga | ~ | |||
| 18: 0 Stearic | 0.021 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.447 ga | Mphindi 16.8 g | 2.7% | 12.3% | |
| 16: 1 Palmitoleic | 0.096 ga | ~ | |||
| 18: 1 Oleic (Omega-9) | 0.343 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.312 ga | kuchokera 11.2-20.6 g | 2.8% | 12.7% | |
| 18: 2 Linoleic | 0.312 ga | ~ | |||
| Omega-6 mafuta acids | 0.31 ga | kuchokera 4.7 mpaka 16.8 g | 6.6% | 30% |
Mphamvu ndi 22 kcal.
- 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.
- 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 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.
- Vitamini PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- 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.
- Chromium imakhudzidwa ndikukhazikitsa magazi m'magazi, ndikupangitsa kuti insulin igwire bwino ntchito. Kulephera kumabweretsa kuchepa kwa kulolerana kwa shuga.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Mtengo wamtengo wapatali kapena calorific ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi yomwe chigayidwe. Mphamvu yamagetsi ya chinthucho imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie, yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya, yomwe imatchedwanso "calorie yachakudya", kotero ngati mutchula mtengo wa caloric mu (kilo) woyambira kilogalamu nthawi zambiri samasiyidwa. Magome ochulukirapo amphamvu zamagetsi pazogulitsa zaku Russia zomwe mungathe kuziwona.
Mtengo wa zakudya - zili chakudya, mafuta ndi mapuloteni mankhwala.
Chakudya chopatsa thanzi - gulu lazinthu zopangidwa ndi chakudya, kupezeka komwe kumakwaniritsa zosowa za munthu pazinthu zofunikira ndi mphamvu.
Mavitamini aliZinthu zofunikira zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini ambiri amapezeka monga zomera, osati nyama. Chofunikira tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zochita kupanga mavitamini pamene kutentha. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.