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 | 78 kcal | 1684 kcal | 4.6% | 5.9% | 2159 ga |
Mapuloteni | 7.07 ga | 76 ga | 9.3% | 11.9% | 1075 ga |
mafuta | 0.81 ga | 56 ga | 1.4% | 1.8% | 6914 ga |
Zakudya | 15.01 ga | 219 ga | 6.9% | 8.8% | 1459 ga |
Water | 76.02 ga | 2273 ga | 3.3% | 4.2% | 2990 ga |
ash | 1.09 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.381 mg | 1.5 mg | 25.4% | 32.6% | 394 ga |
Vitamini B2, Riboflavin | 0.235 mg | 1.8 mg | 13.1% | 16.8% | 766 ga |
Vitamini B5, Pantothenic | 0.854 mg | 5 mg | 17.1% | 21.9% | 585 ga |
Vitamini B6, pyridoxine | 0.198 mg | 2 mg | 9.9% | 12.7% | 1010 |
Vitamini B9, folate | 106 p | 400 mcg | 26.5% | 34% | 377 ga |
Vitamini C, ascorbic | 17.3 mg | 90 mg | 19.2% | 24.6% | 520 ga |
Vitamini PP, ayi | 1.263 mg | 20 mg | 6.3% | 8.1% | 1584 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 317 mg | 2500 mg | 12.7% | 16.3% | 789 ga |
Calcium, CA | 16 mg | 1000 mg | 1.6% | 2.1% | 6250 ga |
Mankhwala a magnesium, mg | 111 mg | 400 mg | 27.8% | 35.6% | 360 ga |
Sodium, Na | 250 mg | 1300 mg | 19.2% | 24.6% | 520 ga |
Sulufule, S | 70.7 mg | 1000 mg | 7.1% | 9.1% | 1414 ga |
Phosphorus, P. | 103 mg | 800 mg | 12.9% | 16.5% | 777 ga |
mchere | |||||
Iron, Faith | 2.11 mg | 18 mg | 11.7% | 15% | 853 ga |
Manganese, Mn | 0.446 mg | 2 mg | 22.3% | 28.6% | 448 ga |
Mkuwa, Cu | 389 p | 1000 mcg | 38.9% | 49.9% | 257 ga |
Selenium, Ngati | 0.6 p | 55 mcg | 1.1% | 1.4% | 9167 ga |
Nthaka, Zn | 0.97 mg | 12 mg | 8.1% | 10.4% | 1237 ga |
Amino acid ofunikira | |||||
Arginine * | 0.385 ga | ~ | |||
valine | 0.363 ga | ~ | |||
Mbiri * | 0.198 ga | ~ | |||
Isoleucine | 0.314 ga | ~ | |||
Leucine | 0.508 ga | ~ | |||
lysine | 0.403 ga | ~ | |||
methionine | 0.074 ga | ~ | |||
threonine | 0.297 ga | ~ | |||
Tryptophan | 0.074 ga | ~ | |||
phenylalanine | 0.357 ga | ~ | |||
Amino asidi | |||||
Alanine | 0.293 ga | ~ | |||
Aspartic asidi | 0.919 ga | ~ | |||
Glycine | 0.243 ga | ~ | |||
Asidi a Glutamic | 0.863 ga | ~ | |||
Mapuloteni | 0.285 ga | ~ | |||
Serine | 0.378 ga | ~ | |||
Tyrosine | 0.243 ga | ~ | |||
Cysteine | 0.08 ga | ~ | |||
Mafuta okhutira | |||||
Nasadenie mafuta acids | 0.098 ga | zazikulu 18.7 g | |||
16: 0 Palmitic | 0.087 ga | ~ | |||
18: 0 Stearic | 0.011 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.06 ga | Mphindi 16.8 g | 0.4% | 0.5% | |
18: 1 Oleic (Omega-9) | 0.06 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.468 ga | kuchokera 11.2-20.6 g | 4.2% | 5.4% | |
18: 2 Linoleic | 0.169 ga | ~ | |||
18: 3 Wachisoni | 0.299 ga | ~ | |||
Omega-3 mafuta acids | 0.299 ga | kuchokera 0.9 mpaka 3.7 g | 33.2% | 42.6% | |
Omega-6 mafuta acids | 0.169 ga | kuchokera 4.7 mpaka 16.8 g | 3.6% | 4.6% |
Mphamvu ndi 78 kcal.
White nyemba Navy, utakula, yophika, ndi mchere mavitamini ndi mchere monga vitamini B1 - 25,4%, vitamini B2 - 13,1%, vitamini B5 - 17,1%, vitamini B9 - 26,5%, vitamini C - 19,2%, potaziyamu - 12,7. 27,8%, magnesium - 12,9%, phosphorous - 11,7%, chitsulo - 22.3%, manganese - 38,9%, mkuwa - XNUMX%.
- 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 B2 imakhudzidwa ndikuchita kwa redox, kumathandizira kuti mitundu ya zowunikira zowonera itengeke komanso kusintha kwamdima. Mavitamini B2 osakwanira amaphatikizidwa ndi kuphwanya thanzi la khungu, nembanemba ya mucous, kuwonongeka kwa kuwala ndi kuwunika kwamadzulo.
- vitamini B5 Amakhudzidwa ndi mapuloteni, mafuta, kagayidwe kabakiteriya, kagayidwe kake ka cholesterol, kaphatikizidwe ka mahomoni angapo, hemoglobin, komanso amalimbikitsa kuyamwa kwa amino acid ndi shuga m'matumbo, kumathandizira ntchito ya adrenal cortex. Kuperewera kwa asidi wa Pantothenic kumatha kubweretsa zotupa pakhungu ndi mamina.
- 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.
- vitamini C amatenga nawo mbali pazomwe zimachitika mu redox, chitetezo chamthupi, chimathandiza thupi kuyamwa chitsulo. Kuperewera kumabweretsa kumasuka ndi kutuluka magazi m'kamwa, kutuluka magazi m'mphuno chifukwa cha kuchuluka kwa kuperewera ndi kufooka kwa ma capillaries amwazi.
- 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: kalori 78 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere opindulitsa kuposa woyera Nyemba Navy, utakula, yophika ndi mchere, zopatsa mphamvu, zakudya, ubwino woyera Navy Nyemba, utakula, yophika ndi mchere.