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 72 | Tsamba 1684 | 4.3% | 6% | 2339 ga |
| Mapuloteni | 10.34 ga | 76 ga | 13.6% | 18.9% | 735 ga |
| mafuta | 0.29 ga | 56 ga | 0.5% | 0.7% | 19310 ga |
| Zakudya | 6.66 ga | 219 ga | 3% | 4.2% | 3288 ga |
| Water | 81.01 ga | 2273 ga | 3.6% | 5% | 2806 ga |
| ash | 1.71 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.3% | 45000 ga |
| Retinol | 0.002 mg | ~ | |||
| Vitamini B1, thiamine | 0.023 mg | 1.5 mg | 1.5% | 2.1% | 6522 ga |
| Vitamini B2, riboflavin | 0.226 mg | 1.8 mg | 12.6% | 17.5% | 796 ga |
| Vitamini B4, choline | 17.9 mg | 500 mg | 3.6% | 5% | 2793 ga |
| Vitamini B5, pantothenic | 0.446 mg | 5 mg | 8.9% | 12.4% | 1121 ga |
| Vitamini B6, pyridoxine | 0.016 mg | 2 mg | 0.8% | 1.1% | 12500 ga |
| Vitamini B9, folate | Makilogalamu 9 | Makilogalamu 400 | 2.3% | 3.2% | 4444 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.46 | Makilogalamu 3 | 15.3% | 21.3% | 652 ga |
| Vitamini E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 ga |
| Popanga madzi a gamma Tocopherol | 0.01 mg | ~ | |||
| Vitamini PP, NO | 0.144 mg | 20 mg | 0.7% | 1% | 13889 ga |
| betaine | 0.9 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 137 mg | 2500 mg | 5.5% | 7.6% | 1825 ga |
| Calcium, CA | 86 mg | 1000 mg | 8.6% | 11.9% | 1163 ga |
| Mankhwala a magnesium, mg | 11 mg | 400 mg | 2.8% | 3.9% | 3636 ga |
| Sodium, Na | 372 mg | 1300 mg | 28.6% | 39.7% | 349 ga |
| Sulufule, S | 103.4 mg | 1000 mg | 10.3% | 14.3% | 967 ga |
| Phosphorus, P. | 190 mg | 800 mg | 23.8% | 33.1% | 421 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.15 mg | 18 mg | 0.8% | 1.1% | 12000 ga |
| Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 1.5% | 9091 ga |
| Mkuwa, Cu | Makilogalamu 30 | Makilogalamu 1000 | 3% | 4.2% | 3333 ga |
| Selenium, Ngati | Makilogalamu 9.4 | Makilogalamu 55 | 17.1% | 23.8% | 585 ga |
| Zamadzimadzi, F | Makilogalamu 31.6 | Makilogalamu 4000 | 0.8% | 1.1% | 12658 ga |
| Nthaka, Zn | 0.47 mg | 12 mg | 3.9% | 5.4% | 2553 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 1.85 ga | maulendo 100 г | |||
| Shuga (dextrose) | 0.29 ga | ~ | |||
| lactose | 1.56 ga | ~ | |||
| Amino Acids Ofunika | |||||
| Arginine * | 0.462 ga | ~ | |||
| valine | 0.695 ga | ~ | |||
| Mbiri * | 0.303 ga | ~ | |||
| Isoleucine | 0.549 ga | ~ | |||
| nyalugwe | 1.037 ga | ~ | |||
| lysine | 0.868 ga | ~ | |||
| methionine | 0.25 ga | ~ | |||
| threonine | 0.465 ga | ~ | |||
| tryptophan | 0.137 ga | ~ | |||
| chithuvj | 0.536 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.357 ga | ~ | |||
| Aspartic asidi | 0.841 ga | ~ | |||
| glycine | 0.206 ga | ~ | |||
| Asidi a Glutamic | 2.419 ga | ~ | |||
| Mapuloteni | 1.142 ga | ~ | |||
| serine | 0.594 ga | ~ | |||
| tyrosin | 0.561 ga | ~ | |||
| Cysteine | 0.061 ga | ~ | |||
| sterols | |||||
| Cholesterol | 7 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.169 ga | maulendo 18.7 г | |||
| 4: 0 wochuluka | 0.007 ga | ~ | |||
| 6: 0 nayiloni | 0.002 ga | ~ | |||
| 8: 0 Wopanga | 0.005 ga | ~ | |||
| 10: 0 Kapuli | 0.009 ga | ~ | |||
| 12: 0 Zolemba | 0.006 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.02 ga | ~ | |||
| 16: 0 Palmitic | 0.07 ga | ~ | |||
| 18: 0 Stearin | 0.05 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.079 ga | Mphindi 16.8 г | 0.5% | 0.7% | |
| 16: 1 Palmitoleic | 0.012 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.067 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.003 ga | kuchokera 11.2 mpaka 20.6 | |||
| 18: 2 Linoleic | 0.003 ga | ~ | |||
| Omega-6 mafuta acids | 0.003 ga | kuchokera 4.7 mpaka 16.8 | 0.1% | 0.1% |
Mphamvu ndi 72 kcal.
- 4 oz = 113 g (81.4 kCal)
- chikho (chosadzaza) = 145 g (104.4 kCal)
Kanyumba kanyumba kopanda mafuta mavitamini ndi michere yambiri monga: vitamini B2 - 12,6%, vitamini B12 - 15,3%, phosphorus - 23,8%, selenium - 17,1%
- 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 B12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
Tags: calorie zili 72 kcal, mankhwala, mtengo zakudya, mavitamini, mchere, ndi zothandiza bwanji kugwiritsa ntchito otsika mafuta chonyowa kanyumba tchizi, zopatsa mphamvu, zakudya, zothandiza katundu otsika mafuta chonyowa kanyumba tchizi