Mtengo wa thanzi komanso kapangidwe ka mankhwala.
Tebulo lotsatirali limatchula zomwe zili m'thupi (ma calories, mapuloteni, mafuta, chakudya, mavitamini ndi mchere) mu magalamu 100 gawo lodyedwa.
Zakudya zabwino | Number | Lamulo ** | % yachibadwa mu 100 g | % yachibadwa mu 100 kcal | 100% ya zachilendo |
Kalori | 139 kcal | 1684 kcal | 8.3% | 6% | 1212 ga |
Mapuloteni | 9.73 ga | 76 ga | 12.8% | 9.2% | 781 ga |
mafuta | 0.35 ga | 56 ga | 0.6% | 0.4% | 16000 ga |
Zakudya | 18.79 ga | 219 ga | 8.6% | 6.2% | 1166 |
Zakudya za zakudya | 6.3 ga | 20 ga | 31.5% | 22.7% | 317 ga |
Water | 63.08 ga | 2273 ga | 2.8% | 2% | 3603 ga |
ash | 1.75 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.118 mg | 1.5 mg | 7.9% | 5.7% | 1271 ga |
Vitamini B2, Riboflavin | 0.046 mg | 1.8 mg | 2.6% | 1.9% | 3913 ga |
Vitamini B4, choline | 35.1 mg | 500 mg | 7% | 5% | 1425 ga |
Vitamini B5, Pantothenic | 0.229 mg | 5 mg | 4.6% | 3.3% | 2183 ga |
Vitamini B6, pyridoxine | 0.093 mg | 2 mg | 4.7% | 3.4% | 2151 ga |
Vitamini B9, folate | 81 p | 400 mcg | 20.3% | 14.6% | 494 ga |
Vitamini E, alpha tocopherol, TE | 0.94 mg | 15 mg | 6.3% | 4.5% | 1596 |
Vitamini K, phylloquinone | 3.5 mcg | 120 mcg | 2.9% | 2.1% | 3429 ga |
Vitamini PP, ayi | 0.14 mg | 20 mg | 0.7% | 0.5% | Anali 14286 g |
Ma Macronutrients | |||||
Potaziyamu, K | 561 mg | 2500 mg | 22.4% | 16.1% | 446 ga |
Calcium, CA | 90 mg | 1000 mg | 9% | 6.5% | 1111 ga |
Mankhwala a magnesium, mg | 63 mg | 400 mg | 15.8% | 11.4% | 635 ga |
Sodium, Na | 6 mg | 1300 mg | 0.5% | 0.4% | 21667 ga |
Sulufule, S | 97.3 mg | 1000 mg | 9.7% | 7% | 1028 ga |
Phosphorus, P. | 113 mg | 800 mg | 14.1% | 10.1% | 708 ga |
mchere | |||||
Iron, Faith | 3.7 mg | 18 mg | 20.6% | 14.8% | 486 ga |
Manganese, Mn | 0.636 mg | 2 mg | 31.8% | 22.9% | 314 ga |
Mkuwa, Cu | 287 p | 1000 mcg | 28.7% | 20.6% | 348 ga |
Selenium, Ngati | 1.3 p | 55 mcg | 2.4% | 1.7% | 4231 ga |
Nthaka, Zn | 1.38 mg | 12 mg | 11.5% | 8.3% | 870 ga |
Zakudya zam'mimba | |||||
Mono ndi disaccharides (shuga) | 0.34 ga | zazikulu 100 g | |||
Amino acid ofunikira | |||||
Arginine * | 0.602 ga | ~ | |||
valine | 0.509 ga | ~ | |||
Mbiri * | 0.271 ga | ~ | |||
Isoleucine | 0.429 ga | ~ | |||
Leucine | 0.776 ga | ~ | |||
lysine | 0.668 ga | ~ | |||
methionine | 0.146 ga | ~ | |||
threonine | 0.409 ga | ~ | |||
Tryptophan | 0.115 ga | ~ | |||
phenylalanine | 0.526 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.408 ga | ~ | |||
Aspartic asidi | 1.176 ga | ~ | |||
Glycine | 0.38 ga | ~ | |||
Asidi a Glutamic | 1.483 ga | ~ | |||
Mapuloteni | 0.412 ga | ~ | |||
Serine | 0.529 ga | ~ | |||
Tyrosine | 0.274 ga | ~ | |||
Cysteine | 0.106 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.091 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 0.085 ga | ~ | |||
18: 0 Stearic | 0.005 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.031 ga | Mphindi 16.8 g | 0.2% | 0.1% | |
18: 1 Oleic (Omega-9) | 0.031 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.152 ga | kuchokera 11.2-20.6 g | 1.4% | 1% | |
18: 2 Linoleic | 0.083 ga | ~ | |||
18: 3 Wachisoni | 0.069 ga | ~ | |||
Omega-3 mafuta acids | 0.069 ga | kuchokera 0.9 mpaka 3.7 g | 7.7% | 5.5% | |
Omega-6 mafuta acids | 0.083 ga | kuchokera 4.7 mpaka 16.8 g | 1.8% | 1.3% |
Mphamvu yake ndi ma calories 139.
- chikho = 179 g (248.8 kcal)
- supuni = 11.2 g (15.6 kcal)
Nyemba zoyera, Mbewu zokhwima, zophika, zopanda mchere ali olemera mu mavitamini ndi mchere monga vitamini B9 - 20,3%, potaziyamu - 22,4%, magnesium - 15,8%, phosphorous - 14,1%, chitsulo - 20,6%, manganese - 31,8%, mkuwa - 28,7. 11,5%, nthaka - XNUMX%
- 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.
- 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.
- mankhwala enaake a imakhudzidwa ndi kagayidwe kabwino ka mphamvu ndi mapuloteni kaphatikizidwe, ma nucleic acid, imakhazikika pakhungu, ndikofunikira pakukhalitsa ndi homeostasis ya calcium, potaziyamu ndi sodium. Kulephera kwa magnesium kumabweretsa hypomagnesemia, kumawonjezera chiopsezo chokhala ndi matenda oopsa, matenda amtima.
- Phosphorus imakhudzidwa ndi zochitika zambiri zakuthupi, kuphatikiza mphamvu yamagetsi, imayang'anira kuchuluka kwa asidi-zamchere, ndi gawo la phospholipids, nucleotides ndi nucleic acid zofunika kuti mafupa ndi mano azikhala ochepa. Kuperewera kumabweretsa matenda a anorexia, kuchepa magazi, ziphuphu.
- Iron imaphatikizidwa ndi ntchito zosiyanasiyana zamapuloteni, kuphatikiza michere. Kutenga nawo mayendedwe a ma elekitironi, mpweya, amalola kutuluka kwa zochita za redox komanso kuyambitsa kwa peroxidation. Kudya osakwanira kumabweretsa kuchepa magazi hypochromic, myoglobinaemia atonia wa chigoba minofu, kutopa, cardiomyopathy, matenda atrophic gastritis.
- Manganese amatenga nawo gawo pakupanga mafupa ndi minofu yolumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; ofunikira kaphatikizidwe wa cholesterol ndi ma nucleotide. Kumwa osakwanira limodzi ndi kukula m'mbuyo, matenda a ziwalo zoberekera, kuchuluka fragility fupa, matenda a zimam'patsa ndi zamadzimadzi kagayidwe.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox ndipo imakhudzidwa ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amakhudzidwa ndi momwe thupi lathu limagwirira ntchito ndi mpweya. Kuperewera kumawonetsedwa ndi kuwonongeka kwa mapangidwe a mtima ndi mafupa a kukula kwa mafinya a dysplasia.
- nthaka imaphatikizidwa ndi michere yoposa 300 yomwe imakhudzidwa ndi kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kulephera kudya kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo cha m'thupi, chiwindi cha chiwindi, kukanika kwa kugonana, kupezeka kwa zovuta za mwana wosabadwayo. Kafukufuku waposachedwa awulula kuthekera kwa kuchuluka kwa zinc wochuluka kuti athetse kuyamwa kwa mkuwa motero kumathandizira kukulitsa kuchepa kwa magazi.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: kalori 139 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere opindulitsa kuposa nyemba zoyera, okhwima mbewu, yophika, popanda mchere, zopatsa mphamvu, zakudya, opindulitsa katundu wa nyemba nyemba, Okhwima mbewu, kuphika, popanda mchere.