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 357 | Tsamba 1684 | 21.2% | 5.9% | 472 ga |
Mapuloteni | 14.73 ga | 76 ga | 19.4% | 5.4% | 516 ga |
mafuta | 1.08 ga | 56 ga | 1.9% | 0.5% | 5185 ga |
Zakudya | 68.7 ga | 219 ga | 31.4% | 8.8% | 319 ga |
CHIKWANGWANI chamagulu | 6.2 ga | 20 ga | 31% | 8.7% | 323 ga |
Water | 7.76 ga | 2273 ga | 0.3% | 0.1% | 29291 ga |
ash | 1.53 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 1 | Makilogalamu 900 | 0.1% | 90000 ga | |
beta carotenes | 0.011 mg | 5 mg | 0.2% | 0.1% | 45455 ga |
Lutein + Zeaxanthin | Makilogalamu 220 | ~ | |||
Vitamini B1, thiamine | 0.115 mg | 1.5 mg | 7.7% | 2.2% | 1304 ga |
Vitamini B2, riboflavin | 0.262 mg | 1.8 mg | 14.6% | 4.1% | 687 ga |
Vitamini B4, choline | 35 mg | 500 mg | 7% | 2% | 1429 ga |
Vitamini B5, pantothenic | 1.074 mg | 5 mg | 21.5% | 6% | 466 ga |
Vitamini B6, pyridoxine | 0.391 mg | 2 mg | 19.6% | 5.5% | 512 ga |
Vitamini B9, folate | Makilogalamu 95 | Makilogalamu 400 | 23.8% | 6.7% | 421 ga |
Vitamini E, alpha tocopherol, TE | 0.82 mg | 15 mg | 5.5% | 1.5% | 1829 ga |
Vitamini K, phylloquinone | Makilogalamu 1.9 | Makilogalamu 120 | 1.6% | 0.4% | 6316 ga |
Vitamini PP, NO | 6.733 mg | 20 mg | 33.7% | 9.4% | 297 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 427 mg | 2500 mg | 17.1% | 4.8% | 585 ga |
Calcium, CA | 21 mg | 1000 mg | 2.1% | 0.6% | 4762 ga |
Mankhwala a magnesium, mg | 177 mg | 400 mg | 44.3% | 12.4% | 226 ga |
Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.1% | 18571 ga |
Sulufule, S | 147.3 mg | 1000 mg | 14.7% | 4.1% | 679 ga |
Phosphorus, P. | 433 mg | 800 mg | 54.1% | 15.2% | 185 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.96 mg | 18 mg | 10.9% | 3.1% | 918 ga |
Manganese, Mn | 1.329 mg | 2 mg | 66.5% | 18.6% | 150 ga |
Mkuwa, Cu | Makilogalamu 524 | Makilogalamu 1000 | 52.4% | 14.7% | 191 ga |
Selenium, Ngati | Makilogalamu 2.8 | Makilogalamu 55 | 5.1% | 1.4% | 1964 ga |
Nthaka, Zn | 5.96 mg | 12 mg | 49.7% | 13.9% | 201 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 2.5 ga | maulendo 100 г | |||
sucrose | 0.67 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.136 ga | ~ | |||
valine | 0.858 ga | ~ | |||
Mbiri * | 0.384 ga | ~ | |||
Isoleucine | 0.618 ga | ~ | |||
nyalugwe | 1.018 ga | ~ | |||
lysine | 0.629 ga | ~ | |||
methionine | 0.438 ga | ~ | |||
threonine | 0.469 ga | ~ | |||
tryptophan | 0.179 ga | ~ | |||
chithuvj | 0.721 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.825 ga | ~ | |||
Aspartic asidi | 1.419 ga | ~ | |||
glycine | 0.672 ga | ~ | |||
Asidi a Glutamic | 2.565 ga | ~ | |||
Mapuloteni | 0.519 ga | ~ | |||
serine | 0.778 ga | ~ | |||
tyrosin | 0.622 ga | ~ | |||
Cysteine | 0.174 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.156 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.145 ga | ~ | |||
18: 0 Stearin | 0.011 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.159 ga | Mphindi 16.8 г | 0.9% | 0.3% | |
18:1 Olein (omega-9) | 0.159 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.676 ga | kuchokera 11.2 mpaka 20.6 | 6% | 1.7% | |
18: 2 Linoleic | 0.377 ga | ~ | |||
18: 3 Wachisoni | 0.3 ga | ~ | |||
Omega-3 mafuta acids | 0.3 ga | kuchokera 0.9 mpaka 3.7 | 33.3% | 9.3% | |
Omega-6 mafuta acids | 0.377 ga | kuchokera 4.7 mpaka 16.8 | 8% | 2.2% |
Mphamvu ndi 357 kcal.
- chikho = 160 g (571.2 kCal)
Mpunga wamtchire (wakuda, mpunga waku India, tsitsianiya), wouma mavitamini ndi michere yambiri monga: vitamini B2 - 14,6%, vitamini B5 - 21,5%, vitamini B6 - 19,6%, vitamini B9 - 23,8%, vitamini PP - 33,7%, potaziyamu - 17,1%, magnesium - 44,3%, phosphorus - 54,1%, manganese - 66,5%, mkuwa - 52,4%, zinc - 49,7%
- 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.
- 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.
- 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: kalori okhutira 357 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza mpunga wamtchire (wakuda, mpunga waku India, cyzania), wouma, zopatsa mphamvu, michere, zothandiza katundu Mpunga wamtchire (wakuda, mpunga waku India, cycinia), wouma