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 364 | Tsamba 1684 | 21.6% | 5.9% | 463 ga |
Mapuloteni | 10.33 ga | 76 ga | 13.6% | 3.7% | 736 ga |
mafuta | 0.98 ga | 56 ga | 1.8% | 0.5% | 5714 ga |
Zakudya | 73.61 ga | 219 ga | 33.6% | 9.2% | 298 ga |
CHIKWANGWANI chamagulu | 2.7 ga | 20 ga | 13.5% | 3.7% | 741 ga |
Water | 11.92 ga | 2273 ga | 0.5% | 0.1% | 19069 ga |
ash | 0.47 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.785 mg | 1.5 mg | 52.3% | 14.4% | 191 ga |
Vitamini B2, riboflavin | 0.494 mg | 1.8 mg | 27.4% | 7.5% | 364 ga |
Vitamini B5, pantothenic | 0.438 mg | 5 mg | 8.8% | 2.4% | 1142 ga |
Vitamini B6, pyridoxine | 0.044 mg | 2 mg | 2.2% | 0.6% | 4545 ga |
Vitamini B9, folate | Makilogalamu 291 | Makilogalamu 400 | 72.8% | 20% | 137 ga |
Vitamini E, alpha tocopherol, TE | 0.06 mg | 15 mg | 0.4% | 0.1% | 25000 ga |
Vitamini PP, NO | 5.904 mg | 20 mg | 29.5% | 8.1% | 339 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 107 mg | 2500 mg | 4.3% | 1.2% | 2336 ga |
Calcium, CA | 252 mg | 1000 mg | 25.2% | 6.9% | 397 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 1.5% | 1818 ga |
Sodium, Na | 2 mg | 1300 mg | 0.2% | 0.1% | 65000 ga |
Sulufule, S | 103.3 mg | 1000 mg | 10.3% | 2.8% | 968 ga |
Phosphorus, P. | 108 mg | 800 mg | 13.5% | 3.7% | 741 ga |
Tsatani Zinthu | |||||
Iron, Faith | 4.64 mg | 18 mg | 25.8% | 7.1% | 388 ga |
Manganese, Mn | 0.682 mg | 2 mg | 34.1% | 9.4% | 293 ga |
Mkuwa, Cu | Makilogalamu 144 | Makilogalamu 1000 | 14.4% | 4% | 694 ga |
Nthaka, Zn | 0.7 mg | 12 mg | 5.8% | 1.6% | 1714 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.417 ga | ~ | |||
valine | 0.415 ga | ~ | |||
Mbiri * | 0.23 ga | ~ | |||
Isoleucine | 0.357 ga | ~ | |||
nyalugwe | 0.71 ga | ~ | |||
lysine | 0.228 ga | ~ | |||
methionine | 0.183 ga | ~ | |||
threonine | 0.281 ga | ~ | |||
tryptophan | 0.127 ga | ~ | |||
chithuvj | 0.52 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.332 ga | ~ | |||
Aspartic asidi | 0.435 ga | ~ | |||
glycine | 0.371 ga | ~ | |||
Asidi a Glutamic | 3.479 ga | ~ | |||
Mapuloteni | 1.198 ga | ~ | |||
serine | 0.516 ga | ~ | |||
tyrosin | 0.312 ga | ~ | |||
Cysteine | 0.219 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.155 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.148 ga | ~ | |||
18: 0 Stearin | 0.007 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.087 ga | Mphindi 16.8 г | 0.5% | 0.1% | |
18:1 Olein (omega-9) | 0.087 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.413 ga | kuchokera 11.2 mpaka 20.6 | 3.7% | 1% | |
18: 2 Linoleic | 0.391 ga | ~ | |||
18: 3 Wachisoni | 0.022 ga | ~ | |||
Omega-3 mafuta acids | 0.022 ga | kuchokera 0.9 mpaka 3.7 | 2.4% | 0.7% | |
Omega-6 mafuta acids | 0.391 ga | kuchokera 4.7 mpaka 16.8 | 8.3% | 2.3% |
Mphamvu ndi 364 kcal.
- chikho = 125 g (455 kCal)
Ufa wa tirigu wapamwamba kwambiri, wapadziko lonse, wokhala ndi calcium mavitamini ndi mchere wambiri monga: vitamini B1 - 52,3%, vitamini B2 - 27,4%, vitamini B9 - 72,8%, vitamini PP - 29,5%, calcium - 25,2%, phosphorous - 13,5. 25,8, 34,1%, chitsulo - 14,4%, manganese - XNUMX%, mkuwa - XNUMX%
- 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 B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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.
- 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.
Tags: calorie okhutira 364 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza? Ufa wa tirigu wapamwamba kwambiri, wachilengedwe chonse, wopangidwa ndi calcium, zopatsa mphamvu, michere, zinthu zothandiza