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 365 | Tsamba 1684 | 21.7% | 5.9% | 461 ga |
Mapuloteni | 9.42 ga | 76 ga | 12.4% | 3.4% | 807 ga |
mafuta | 4.74 ga | 56 ga | 8.5% | 2.3% | 1181 ga |
Zakudya | 66.96 ga | 219 ga | 30.6% | 8.4% | 327 ga |
CHIKWANGWANI chamagulu | 7.3 ga | 20 ga | 36.5% | 10% | 274 ga |
Water | 10.37 ga | 2273 ga | 0.5% | 0.1% | 21919 ga |
ash | 1.2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 11 | Makilogalamu 900 | 1.2% | 0.3% | 8182 ga |
alpha carotenes | Makilogalamu 63 | ~ | |||
beta carotenes | 0.097 mg | 5 mg | 1.9% | 0.5% | 5155 ga |
Lutein + Zeaxanthin | Makilogalamu 1355 | ~ | |||
Vitamini B1, thiamine | 0.385 mg | 1.5 mg | 25.7% | 7% | 390 ga |
Vitamini B2, riboflavin | 0.201 mg | 1.8 mg | 11.2% | 3.1% | 896 ga |
Vitamini B5, pantothenic | 0.424 mg | 5 mg | 8.5% | 2.3% | 1179 ga |
Vitamini B6, pyridoxine | 0.622 mg | 2 mg | 31.1% | 8.5% | 322 ga |
Vitamini B9, folate | Makilogalamu 19 | Makilogalamu 400 | 4.8% | 1.3% | 2105 ga |
Vitamini E, alpha tocopherol, TE | 0.49 mg | 15 mg | 3.3% | 0.9% | 3061 ga |
Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.1% | 40000 ga |
Vitamini PP, NO | 3.627 mg | 20 mg | 18.1% | 5% | 551 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 287 mg | 2500 mg | 11.5% | 3.2% | 871 ga |
Calcium, CA | 7 mg | 1000 mg | 0.7% | 0.2% | 14286 ga |
Mankhwala a magnesium, mg | 127 mg | 400 mg | 31.8% | 8.7% | 315 ga |
Sodium, Na | 35 mg | 1300 mg | 2.7% | 0.7% | 3714 ga |
Sulufule, S | 94.2 mg | 1000 mg | 9.4% | 2.6% | 1062 ga |
Phosphorus, P. | 210 mg | 800 mg | 26.3% | 7.2% | 381 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.71 mg | 18 mg | 15.1% | 4.1% | 664 ga |
Manganese, Mn | 0.485 mg | 2 mg | 24.3% | 6.7% | 412 ga |
Mkuwa, Cu | Makilogalamu 314 | Makilogalamu 1000 | 31.4% | 8.6% | 318 ga |
Selenium, Ngati | Makilogalamu 15.5 | Makilogalamu 55 | 28.2% | 7.7% | 355 ga |
Nthaka, Zn | 2.21 mg | 12 mg | 18.4% | 5% | 543 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 0.64 ga | maulendo 100 г | |||
Amino Acids Ofunika | |||||
Arginine * | 0.47 ga | ~ | |||
valine | 0.477 ga | ~ | |||
Mbiri * | 0.287 ga | ~ | |||
Isoleucine | 0.337 ga | ~ | |||
nyalugwe | 1.155 ga | ~ | |||
lysine | 0.265 ga | ~ | |||
methionine | 0.197 ga | ~ | |||
threonine | 0.354 ga | ~ | |||
tryptophan | 0.067 ga | ~ | |||
chithuvj | 0.463 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.705 ga | ~ | |||
Aspartic asidi | 0.655 ga | ~ | |||
glycine | 0.386 ga | ~ | |||
Asidi a Glutamic | 1.768 ga | ~ | |||
Mapuloteni | 0.822 ga | ~ | |||
serine | 0.447 ga | ~ | |||
tyrosin | 0.383 ga | ~ | |||
Cysteine | 0.17 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.667 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.569 ga | ~ | |||
18: 0 Stearin | 0.075 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.251 ga | Mphindi 16.8 г | 7.4% | 2% | |
16: 1 Palmitoleic | 0.004 ga | ~ | |||
18:1 Olein (omega-9) | 1.247 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.163 ga | kuchokera 11.2 mpaka 20.6 | 19.3% | 5.3% | |
18: 2 Linoleic | 2.097 ga | ~ | |||
18: 3 Wachisoni | 0.065 ga | ~ | |||
Omega-3 mafuta acids | 0.065 ga | kuchokera 0.9 mpaka 3.7 | 7.2% | 2% | |
Omega-6 mafuta acids | 2.097 ga | kuchokera 4.7 mpaka 16.8 | 44.6% | 12.2% |
Mphamvu ndi 365 kcal.
- chikho = 166 g (605.9 kCal)
Mbewu yachikaso, tirigu wouma mavitamini ndi michere yambiri monga: vitamini B1 - 25,7%, vitamini B2 - 11,2%, vitamini B6 - 31,1%, vitamini PP - 18,1%, potaziyamu - 11,5%, magnesium - 31,8 , 26,3%, phosphorus - 15,1%, chitsulo - 24,3%, manganese - 31,4%, mkuwa - 28,2%, selenium - 18,4%, zinc - XNUMX%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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 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 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.
- Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
- 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.
- Selenium - chinthu chofunikira kwambiri cha chitetezo cha antioxidant cha thupi la munthu, chimakhala ndi chitetezo chamthupi, chimagwira nawo ntchito yokhudza mahomoni a chithokomiro. Kuperewera kumabweretsa matenda a Kashin-Beck (osteoarthritis omwe ali ndi ziwalo zingapo, msana ndi mafupa), matenda a Keshan (opatsirana myocardiopathy), cholowa cha thrombastenia.
- 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: zopatsa mphamvu 365 kcal, mankhwala, zakudya, mavitamini, mchere, zothandiza Chimanga wachikasu, youma njere, zopatsa mphamvu, zothandiza katundu Chimanga chikasu, youma njere.