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 360 | Tsamba 1684 | 21.4% | 5.9% | 468 ga |
Mapuloteni | 23.15 ga | 76 ga | 30.5% | 8.5% | 328 ga |
mafuta | 9.72 ga | 56 ga | 17.4% | 4.8% | 576 ga |
Zakudya | 38.6 ga | 219 ga | 17.6% | 4.9% | 567 ga |
CHIKWANGWANI chamagulu | 13.2 ga | 20 ga | 66% | 18.3% | 152 ga |
Water | 11.12 ga | 2273 ga | 0.5% | 0.1% | 20441 ga |
ash | 4.21 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 1.882 mg | 1.5 mg | 125.5% | 34.9% | 80 ga |
Vitamini B2, riboflavin | 0.499 mg | 1.8 mg | 27.7% | 7.7% | 361 ga |
Vitamini B5, pantothenic | 2.257 mg | 5 mg | 45.1% | 12.5% | 222 ga |
Vitamini B6, pyridoxine | 1.3 mg | 2 mg | 65% | 18.1% | 154 ga |
Vitamini B9, folate | Makilogalamu 281 | Makilogalamu 400 | 70.3% | 19.5% | 142 ga |
Vitamini PP, NO | 6.813 mg | 20 mg | 34.1% | 9.5% | 294 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 892 mg | 2500 mg | 35.7% | 9.9% | 280 ga |
Calcium, CA | 39 mg | 1000 mg | 3.9% | 1.1% | 2564 ga |
Mankhwala a magnesium, mg | 239 mg | 400 mg | 59.8% | 16.6% | 167 ga |
Sodium, Na | 12 mg | 1300 mg | 0.9% | 0.3% | 10833 ga |
Sulufule, S | 231.5 mg | 1000 mg | 23.2% | 6.4% | 432 ga |
Phosphorus, P. | 842 mg | 800 mg | 105.3% | 29.3% | 95 ga |
Tsatani Zinthu | |||||
Iron, Faith | 6.26 mg | 18 mg | 34.8% | 9.7% | 288 ga |
Manganese, Mn | 13.301 mg | 2 mg | 665.1% | 184.8% | 15 ga |
Mkuwa, Cu | Makilogalamu 796 | Makilogalamu 1000 | 79.6% | 22.1% | 126 ga |
Selenium, Ngati | Makilogalamu 79.2 | Makilogalamu 55 | 144% | 40% | 69 ga |
Nthaka, Zn | 12.29 mg | 12 mg | 102.4% | 28.4% | 98 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.867 ga | ~ | |||
valine | 1.198 ga | ~ | |||
Mbiri * | 0.643 ga | ~ | |||
Isoleucine | 0.847 ga | ~ | |||
nyalugwe | 1.571 ga | ~ | |||
lysine | 1.468 ga | ~ | |||
methionine | 0.456 ga | ~ | |||
threonine | 0.968 ga | ~ | |||
tryptophan | 0.317 ga | ~ | |||
chithuvj | 0.928 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.477 ga | ~ | |||
Aspartic asidi | 2.07 ga | ~ | |||
glycine | 1.424 ga | ~ | |||
Asidi a Glutamic | 3.995 ga | ~ | |||
Mapuloteni | 1.231 ga | ~ | |||
serine | 1.102 ga | ~ | |||
tyrosin | 0.704 ga | ~ | |||
Cysteine | 0.458 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.665 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.013 ga | ~ | |||
16: 0 Palmitic | 1.587 ga | ~ | |||
18: 0 Stearin | 0.055 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.365 ga | Mphindi 16.8 г | 8.1% | 2.3% | |
16: 1 Palmitoleic | 0.034 ga | ~ | |||
18:1 Olein (omega-9) | 1.332 ga | ~ | |||
Mafuta a Polyunsaturated acids | 6.01 ga | kuchokera 11.2 mpaka 20.6 | 53.7% | 14.9% | |
18: 2 Linoleic | 5.287 ga | ~ | |||
18: 3 Wachisoni | 0.723 ga | ~ | |||
Omega-3 mafuta acids | 0.723 ga | kuchokera 0.9 mpaka 3.7 | 80.3% | 22.3% | |
Omega-6 mafuta acids | 5.287 ga | kuchokera 4.7 mpaka 16.8 | 100% | 27.8% |
Mphamvu ndi 360 kcal.
- chikho = 115 g (414 kCal)
Tirigu nyongolosi, yaiwisi mavitamini ndi michere yambiri monga: vitamini B1 - 125,5%, vitamini B2 - 27,7%, vitamini B5 - 45,1%, vitamini B6 - 65%, vitamini B9 - 70,3%, vitamini PP - 34,1 , 35,7%, potaziyamu - 59,8%, magnesium - 105,3%, phosphorous - 34,8%, chitsulo - 665,1%, manganese - 79,6%, mkuwa - 144%, selenium - 102,4, XNUMX%, zinc - 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 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 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- 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.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: zopatsa mphamvu 360 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Tirigu nyongolosi, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Tirigu nyongolotsi, yaiwisi