Zosakaniza Zokometsera zamasamba 6
kolifulawa | 96.0 (galamu) |
tomato | 60.0 (galamu) |
nyemba zamasamba (phewa) | 38.0 (galamu) |
selari | 15.0 (galamu) |
Njira yokonzekera
Mutha kupanga chinsinsi chanu poganizira kutayika kwa mavitamini ndi michere pogwiritsa ntchito chowerengera chazomwe mukugwiritsa ntchito.
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 calorie | Tsamba 73.5 | Tsamba 1684 | 4.4% | 6% | 2291 ga |
Mapuloteni | 5.9 ga | 76 ga | 7.8% | 10.6% | 1288 ga |
mafuta | 0.6 ga | 56 ga | 1.1% | 1.5% | 9333 ga |
Zakudya | 11.9 ga | 219 ga | 5.4% | 7.3% | 1840 ga |
zidulo zamagulu | 0.2 ga | ~ | |||
CHIKWANGWANI chamagulu | 2.5 ga | 20 ga | 12.5% | 17% | 800 ga |
Water | 97.7 ga | 2273 ga | 4.3% | 5.9% | 2327 ga |
ash | 1.6 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 900 | Makilogalamu 900 | 100% | 136.1% | 100 ga |
Retinol | 0.9 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 9.1% | 1500 ga |
Vitamini B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.6% | 1800 ga |
Vitamini B5, pantothenic | 0.7 mg | 5 mg | 14% | 19% | 714 ga |
Vitamini B6, pyridoxine | 0.3 mg | 2 mg | 15% | 20.4% | 667 ga |
Vitamini B9, folate | Makilogalamu 31.5 | Makilogalamu 400 | 7.9% | 10.7% | 1270 ga |
Vitamini C, ascorbic | 33.5 mg | 90 mg | 37.2% | 50.6% | 269 ga |
Vitamini E, alpha tocopherol, TE | 0.9 mg | 15 mg | 6% | 8.2% | 1667 ga |
Vitamini H, biotin | Makilogalamu 1.1 | Makilogalamu 50 | 2.2% | 3% | 4545 ga |
Vitamini PP, NO | 1.7794 mg | 20 mg | 8.9% | 12.1% | 1124 ga |
niacin | 0.8 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 401.9 mg | 2500 mg | 16.1% | 21.9% | 622 ga |
Calcium, CA | 53.3 mg | 1000 mg | 5.3% | 7.2% | 1876 ga |
Pakachitsulo, Si | 17.5 mg | 30 mg | 58.3% | 79.3% | 171 ga |
Mankhwala a magnesium, mg | 40.1 mg | 400 mg | 10% | 13.6% | 998 ga |
Sodium, Na | 43.8 mg | 1300 mg | 3.4% | 4.6% | 2968 ga |
Sulufule, S | 34.7 mg | 1000 mg | 3.5% | 4.8% | 2882 ga |
Phosphorus, P. | 146.3 mg | 800 mg | 18.3% | 24.9% | 547 ga |
Mankhwala, Cl | 32 mg | 2300 mg | 1.4% | 1.9% | 7188 ga |
Tsatani Zinthu | |||||
Zotayidwa, Al | Makilogalamu 122 | ~ | |||
Wopanga, B. | Makilogalamu 135.7 | ~ | |||
Vanadium, V | Makilogalamu 36.2 | ~ | |||
Iron, Faith | 3.6 mg | 18 mg | 20% | 27.2% | 500 ga |
Ayodini, ine | Makilogalamu 3 | Makilogalamu 150 | 2% | 2.7% | 5000 ga |
Cobalt, Co. | Makilogalamu 5.8 | Makilogalamu 10 | 58% | 78.9% | 172 ga |
Manganese, Mn | 0.307 mg | 2 mg | 15.4% | 21% | 651 ga |
Mkuwa, Cu | Makilogalamu 132 | Makilogalamu 1000 | 13.2% | 18% | 758 ga |
Mzinda wa Molybdenum, Mo. | Makilogalamu 10.1 | Makilogalamu 70 | 14.4% | 19.6% | 693 ga |
Nickel, ndi | Makilogalamu 37.8 | ~ | |||
Rubidium, Rb | Makilogalamu 56.4 | ~ | |||
Selenium, Ngati | Makilogalamu 4.7 | Makilogalamu 55 | 8.5% | 11.6% | 1170 ga |
Titan, inu | Makilogalamu 28.6 | ~ | |||
Zamadzimadzi, F | Makilogalamu 15.8 | Makilogalamu 4000 | 0.4% | 0.5% | 25316 ga |
Chrome, Kr | Makilogalamu 3.7 | Makilogalamu 50 | 7.4% | 10.1% | 1351 ga |
Nthaka, Zn | 0.6855 mg | 12 mg | 5.7% | 7.8% | 1751 ga |
Zakudya zam'mimba | |||||
Wowuma ndi dextrins | 7 ga | ~ | |||
Mono- ndi disaccharides (shuga) | 3.7 ga | maulendo 100 г |
Mphamvu ndi 73,5 kcal.
Zokometsera zamasamba 6 mavitamini ndi mchere wambiri monga: vitamini A - 100%, vitamini B5 - 14%, vitamini B6 - 15%, vitamini C - 37,2%, potaziyamu - 16,1%, silicon - 58,3%, phosphorous; 18,3%, chitsulo - 20%, cobalt - 58%, manganese - 15,4%, mkuwa - 13,2%, molybdenum - 14,4%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- Silicon Imaphatikizidwa ngati gawo lazomangamanga mu glycosaminoglycans ndipo imathandizira kaphatikizidwe ka collagen.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- 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.
- Molybdenum ndi cofactor wa michere yambiri yomwe imapatsa mphamvu kupangika kwa sulfure wokhala ndi amino acid, purines ndi pyrimidines.
MALANGI NDI KUKHALA KWA CHIKHALIDWE CHA ZOKHUDZA ZOKHUDZA Kukongoletsa masamba 6 PER 100 g
- Tsamba 30
- Tsamba 24
- Tsamba 13
Tags: Momwe mungaphike, kalori wokwanira 73,5 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, njira yophikira Masamba oyandikira mbali 6, Chinsinsi, zopatsa mphamvu, michere