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 | 140 kcal | 1684 kcal | 8.3% | 5.9% | 1203 ga |
| Mapuloteni | 8.23 ga | 76 ga | 10.8% | 7.7% | 923 ga |
| mafuta | 0.62 ga | 56 ga | 1.1% | 0.8% | 9032 ga |
| Zakudya | 15.55 ga | 219 ga | 7.1% | 5.1% | 1408 ga |
| Zakudya za zakudya | 10.5 ga | 20 ga | 52.5% | 37.5% | 190 ga |
| Water | 63.81 ga | 2273 ga | 2.8% | 2% | 3562 ga |
| ash | 1.3 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.237 mg | 1.5 mg | 15.8% | 11.3% | 633 ga |
| Vitamini B2, Riboflavin | 0.066 mg | 1.8 mg | 3.7% | 2.6% | 2727 ga |
| Vitamini B4, choline | 44.7 mg | 500 mg | 8.9% | 6.4% | 1119 ga |
| Vitamini B5, Pantothenic | 0.266 mg | 5 mg | 5.3% | 3.8% | 1880 |
| Vitamini B6, pyridoxine | 0.138 mg | 2 mg | 6.9% | 4.9% | 1449 ga |
| Vitamini B9, folate | 140 mcg | 400 mcg | 35% | 25% | 286 ga |
| Vitamini C, ascorbic | 0.9 mg | 90 mg | 1% | 0.7% | 10000 ga |
| Vitamini E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 ga |
| Popanga madzi a gamma Tocopherol | 1.28 mg | ~ | |||
| Tocopherol Delta | 0.09 mg | ~ | |||
| Vitamini K, phylloquinone | 0.6 p | 120 mcg | 0.5% | 0.4% | 20000 ga |
| Vitamini PP, ayi | 0.649 mg | 20 mg | 3.2% | 2.3% | 3082 ga |
| betaine | 0.1 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 389 mg | 2500 mg | 15.6% | 11.1% | 643 ga |
| Calcium, CA | 69 mg | 1000 mg | 6.9% | 4.9% | 1449 ga |
| Mankhwala a magnesium, mg | 53 mg | 400 mg | 13.3% | 9.5% | 755 ga |
| Sulufule, S | 82.3 mg | 1000 mg | 8.2% | 5.9% | 1215 ga |
| Phosphorus, P. | 144 mg | 800 mg | 18% | 12.9% | 556 ga |
| mchere | |||||
| Iron, Faith | 2.36 mg | 18 mg | 13.1% | 9.4% | 763 ga |
| Manganese, Mn | 0.527 mg | 2 mg | 26.4% | 18.9% | 380 ga |
| Mkuwa, Cu | 210 p | 1000 mcg | 21% | 15% | 476 ga |
| Selenium, Ngati | 2.9 p | 55 mcg | 5.3% | 3.8% | 1897 |
| Zamadzimadzi, F | 2.2 p | 4000 mg | 0.1% | 0.1% | 181818 ga |
| Nthaka, Zn | 1.03 mg | 12 mg | 8.6% | 6.1% | 1165 ga |
| Zakudya zam'mimba | |||||
| Wowuma ndi dextrins | 15.4 ga | ~ | |||
| Mono ndi disaccharides (shuga) | 0.37 ga | zazikulu 100 g | |||
| sucrose | 0.37 ga | ~ | |||
| Amino acid ofunikira | |||||
| Arginine * | 0.415 ga | ~ | |||
| valine | 0.504 ga | ~ | |||
| Mbiri * | 0.206 ga | ~ | |||
| Isoleucine | 0.387 ga | ~ | |||
| Leucine | 0.7 ga | ~ | |||
| lysine | 0.52 ga | ~ | |||
| methionine | 0.111 ga | ~ | |||
| threonine | 0.289 ga | ~ | |||
| Tryptophan | 0.1 ga | ~ | |||
| phenylalanine | 0.471 ga | ~ | |||
| Amino asidi | |||||
| Alanine | 0.369 ga | ~ | |||
| Aspartic asidi | 1.056 ga | ~ | |||
| Glycine | 0.326 ga | ~ | |||
| Asidi a Glutamic | 1.259 ga | ~ | |||
| Mapuloteni | 0.454 ga | ~ | |||
| Serine | 0.479 ga | ~ | |||
| Tyrosine | 0.197 ga | ~ | |||
| Cysteine | 0.076 ga | ~ | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 0.098 ga | zazikulu 18.7 g | |||
| 16: 0 Palmitic | 0.08 ga | ~ | |||
| 18: 0 Stearic | 0.018 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.142 ga | Mphindi 16.8 g | 0.8% | 0.6% | |
| 18: 1 Oleic (Omega-9) | 0.071 ga | ~ | |||
| 18: 1 CIS | 0.071 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.49 ga | kuchokera 11.2-20.6 g | 4.4% | 3.1% | |
| 18: 2 Linoleic | 0.136 ga | ~ | |||
| 18: 3 Wachisoni | 0.177 ga | ~ | |||
| 18: 3 omega-3, alpha-linolenic | 0.177 ga | ~ | |||
| Omega-3 mafuta acids | 0.177 ga | kuchokera 0.9 mpaka 3.7 g | 19.7% | 14.1% | |
| Omega-6 mafuta acids | 0.136 ga | kuchokera 4.7 mpaka 16.8 g | 2.9% | 2.1% |
Mphamvu yake ndi ma calories 140.
- chikho = 182 g (254.8 kcal)
Nyemba zoyera, Navy, Mbeu zokhwima, zophikidwa, zopanda EXT. mchere ali ndi mavitamini ndi michere yambiri monga vitamini B1 - 15,8%, vitamini B9 - 35%, potaziyamu - 15,6%, magnesium - 13,3%, phosphorus - 18%, iron - 13,1%, manganese - 26,4%, mkuwa - 21%
- vitamini B1 ndi gawo la michere yayikulu yamakabohydrate komanso mphamvu yamagetsi, yopatsa thupi mphamvu ndi mankhwala apulasitiki komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
Tags: zopatsa mphamvu 140 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere opindulitsa kuposa woyera Nyemba Navy, Okhwima mbewu, yophika, popanda EXT. mchere, zopatsa mphamvu, zakudya, ubwino Nyemba woyera, Navy, Kukhwima mbewu, kuphika, popanda EXT. mchere