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 343 | Tsamba 1684 | 20.4% | 5.9% | 491 ga |
| Mapuloteni | 7.02 ga | 76 ga | 9.2% | 2.7% | 1083 ga |
| mafuta | 1.75 ga | 56 ga | 3.1% | 0.9% | 3200 ga |
| Zakudya | 72.88 ga | 219 ga | 33.3% | 9.7% | 300 ga |
| CHIKWANGWANI chamagulu | 1.8 ga | 20 ga | 9% | 2.6% | 1111 ga |
| Water | 10.76 ga | 2273 ga | 0.5% | 0.1% | 21125 ga |
| ash | 5.79 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 9 | Makilogalamu 900 | 1% | 0.3% | 10000 ga |
| Lutein + Zeaxanthin | Makilogalamu 1 | ~ | |||
| Vitamini B1, thiamine | 0.395 mg | 1.5 mg | 26.3% | 7.7% | 380 ga |
| Vitamini B2, riboflavin | 0.128 mg | 1.8 mg | 7.1% | 2.1% | 1406 ga |
| Vitamini B4, choline | 8.5 mg | 500 mg | 1.7% | 0.5% | 5882 ga |
| Vitamini B6, pyridoxine | 0.58 mg | 2 mg | 29% | 8.5% | 345 ga |
| Vitamini B9, folate | Makilogalamu 219 | Makilogalamu 400 | 54.8% | 16% | 183 ga |
| Vitamini E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 0.5% | 6000 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.6 | Makilogalamu 120 | 0.5% | 0.1% | 20000 ga |
| Vitamini PP, NO | 3.509 mg | 20 mg | 17.5% | 5.1% | 570 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 801 mg | 2500 mg | 32% | 9.3% | 312 ga |
| Calcium, CA | 35 mg | 1000 mg | 3.5% | 1% | 2857 ga |
| Mankhwala a magnesium, mg | 112 mg | 400 mg | 28% | 8.2% | 357 ga |
| Sodium, Na | 1316 mg | 1300 mg | 101.2% | 29.5% | 99 ga |
| Sulufule, S | 70.2 mg | 1000 mg | 7% | 2% | 1425 ga |
| Phosphorus, P. | 174 mg | 800 mg | 21.8% | 6.4% | 460 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.53 mg | 18 mg | 14.1% | 4.1% | 711 ga |
| Mkuwa, Cu | Makilogalamu 272 | Makilogalamu 1000 | 27.2% | 7.9% | 368 ga |
| Selenium, Ngati | Makilogalamu 10.6 | Makilogalamu 55 | 19.3% | 5.6% | 519 ga |
| Nthaka, Zn | 1.21 mg | 12 mg | 10.1% | 2.9% | 992 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 1.75 ga | maulendo 100 г | |||
| Monounsaturated mafuta zidulo | 0.43 ga | Mphindi 16.8 г | 2.6% | 0.8% | |
| 16: 1 Palmitoleic | 0.002 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.426 ga | ~ | |||
| 20: 1 Chidole (9) | 0.002 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.833 ga | kuchokera 11.2 mpaka 20.6 | 7.4% | 2.2% | |
| 18: 2 Linoleic | 0.4 ga | ~ | |||
| 18: 3 Wachisoni | 0.427 ga | ~ | |||
| 20: 2 Eicosadienoic, Omega-6, cis, cis | 0.001 ga | ~ | |||
| 20:4 Arachidonic | 0.004 ga | ~ | |||
| Omega-3 mafuta acids | 0.429 ga | kuchokera 0.9 mpaka 3.7 | 47.7% | 13.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.002 ga | ~ | |||
| Omega-6 mafuta acids | 0.405 ga | kuchokera 4.7 mpaka 16.8 | 8.6% | 2.5% |
Mphamvu ndi 343 kcal.
- chikho (1 NLEA kutumikira) = 62 g (212.7 kCal)
Mpunga wachikaso ndi zonunkhira, kusakaniza kouma mavitamini ndi mchere monga: vitamini B1 - 26,3%, vitamini B6 - 29%, vitamini B9 - 54,8%, vitamini PP - 17,5%, potaziyamu - 32%, magnesium - 28%, phosphorous - 21,8%, chitsulo - 14,1%, mkuwa - 27,2%, selenium - 19,3%
- 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 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.
- 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.
- 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.
Tags: caloric okhutira 343 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Yellow mpunga ndi zonunkhira, youma mix, zopatsa mphamvu, zakudya, zothandiza katundu Yellow mpunga ndi zonunkhira, youma kusakaniza