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 | 286 kcal | 1684 kcal | 17% | 5.9% | 589 ga |
| Mapuloteni | 30.3 ga | 76 ga | 39.9% | 14% | 251 ga |
| mafuta | 14.3 ga | 56 ga | 25.5% | 8.9% | 392 ga |
| Zakudya | 9 ga | 219 ga | 4.1% | 1.4% | 2433 ga |
| Zakudya za zakudya | 26.2 ga | 20 ga | 131% | 45.8% | 76 ga |
| Water | 13 ga | 2273 ga | 0.6% | 0.2% | 17485 ga |
| ash | 7.2 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.24 mg | 1.5 mg | 16% | 5.6% | 625 ga |
| Vitamini B2, Riboflavin | 2.45 mg | 1.8 mg | 136.1% | 47.6% | 73 ga |
| Vitamini B6, pyridoxine | 0.41 mg | 2 mg | 20.5% | 7.2% | 488 ga |
| Vitamini B9, folate | 140 mcg | 400 mcg | 35% | 12.2% | 286 ga |
| Vitamini C, ascorbic | 150 mg | 90 mg | 166.7% | 58.3% | 60 ga |
| Vitamini E, alpha tocopherol, TE | 7.4 mg | 15 mg | 49.3% | 17.2% | 203 ga |
| Vitamini PP, ayi | 69.1 mg | 20 mg | 345.5% | 120.8% | 29 ga |
| Niacin | 40.4 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 3937 mg | 2500 mg | 157.5% | 55.1% | 64 ga |
| Calcium, CA | 107 mg | 1000 mg | 10.7% | 3.7% | 935 ga |
| Mankhwala a magnesium, mg | 102 mg | 400 mg | 25.5% | 8.9% | 392 ga |
| Sodium, Na | 41 mg | 1300 mg | 3.2% | 1.1% | 3171 ga |
| Phosphorus, P. | 606 mg | 800 mg | 75.8% | 26.5% | 132 ga |
| Mankhwala, Cl | 151 mg | 2300 mg | 6.6% | 2.3% | 1523 |
| mchere | |||||
| Iron, Faith | 4.1 mg | 18 mg | 22.8% | 8% | 439 ga |
| Cobalt, Co. | 41 p | 10 p | 410% | 143.4% | 24 ga |
| Zakudya zam'mimba | |||||
| Mono ndi disaccharides (shuga) | 9 ga | zazikulu 100 g | |||
| Mafuta okhutira | |||||
| Nasadenie mafuta acids | 3.1 ga | zazikulu 18.7 g |
Mphamvu ndi 286 kcal.
Zouma bowa woyera olemera mu mavitamini ndi mchere monga vitamini B1 - 16%, vitamini B2 - 136,1%, vitamini B6 - 20,5%, vitamini B9 - 35%, vitamini C - 166.7%, vitamini E - mpaka 49.3%, vitamini C. PP - 345,5%, potaziyamu - 157,5%, magnesium - 25,5%, phosphorous - 75.8%, chitsulo - 22.8%, cobalt - 410%.
- 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 B6 amatenga nawo gawo poyang'anira chitetezo cha mthupi, njira zoletsa ndi chisangalalo mu dongosolo lamanjenje chapakati, pakusintha kwa amino acid, tryptophan metabolism, lipids ndi nucleic acid zimathandizira pakupanga maselo ofiira, kusamalira magawo abwinobwino a homocysteine m'magazi. Kusakwanira kudya vitamini B6 kumayendera limodzi ndi kusowa kwa njala, kuwonongeka kwa khungu, kukula kwa zomwe zapezedwa, komanso kuchepa kwa magazi.
- 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.
- vitamini E ali antioxidant katundu, wofunika kwa kugwira ntchito kwa zopangitsa kugonana, minofu mtima, ndi chilengedwe olimba a nembanemba selo. Pamene akusowa vitamini E anati hemolysis wa maselo ofiira, minyewa matenda.
- Vitamini PP imakhudzidwa ndi zochita za redox komanso kagayidwe kazinthu zamagetsi. Mavitamini osakwanira omwe amaphatikizidwa ndi kusokonezeka kwa khungu, m'mimba ndi m'mitsempha.
- 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.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme mu metabolism ya mafuta acid ndi metabolism ya folic acid.
Chikwatu chathunthu chazinthu zofunikira zomwe mungawone mu pulogalamuyi.
MAPIKO NDI PRODUCT Bowa woyera wouma
Tags: kalori 286 kcal, mankhwala, zakudya, mavitamini, mchere kuposa zothandiza White bowa, zouma, zopatsa mphamvu, zakudya ndi zothandiza zouma bowa woyera.
Mtengo wamtengo wapatali kapena calorific ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi yomwe chigayidwe. Mphamvu yamagetsi ya chinthucho imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie, yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya, yomwe imatchedwanso "calorie yachakudya", kotero ngati mutchula mtengo wa caloric mu (kilo) woyambira kilogalamu nthawi zambiri samasiyidwa. Magome ochulukirapo amphamvu zamagetsi pazogulitsa zaku Russia zomwe mungathe kuziwona.
Mtengo wa zakudya - zili chakudya, mafuta ndi mapuloteni mankhwala.
Chakudya chopatsa thanzi - gulu lazinthu zopangidwa ndi chakudya, kupezeka komwe kumakwaniritsa zosowa za munthu pazinthu zofunikira ndi mphamvu.
Mavitamini aliZinthu zofunikira zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini ambiri amapezeka monga zomera, osati nyama. Chofunikira tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zochita kupanga mavitamini pamene kutentha. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.