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 338 | Tsamba 1684 | 20.1% | 5.9% | 498 ga |
Mapuloteni | 21.55 ga | 76 ga | 28.4% | 8.4% | 353 ga |
mafuta | 27.22 ga | 56 ga | 48.6% | 14.4% | 206 ga |
Water | 48.74 ga | 2273 ga | 2.1% | 0.6% | 4664 ga |
ash | 1.04 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.07 mg | 1.5 mg | 4.7% | 1.4% | 2143 ga |
Vitamini B2, riboflavin | 0.16 mg | 1.8 mg | 8.9% | 2.6% | 1125 ga |
Vitamini B5, pantothenic | 0.35 mg | 5 mg | 7% | 2.1% | 1429 ga |
Vitamini B6, pyridoxine | 0.23 mg | 2 mg | 11.5% | 3.4% | 870 ga |
Vitamini B9, folate | Makilogalamu 6 | Makilogalamu 400 | 1.5% | 0.4% | 6667 ga |
Vitamini B12, cobalamin | Makilogalamu 2.89 | Makilogalamu 3 | 96.3% | 28.5% | 104 ga |
Vitamini PP, NO | 2.78 mg | 20 mg | 13.9% | 4.1% | 719 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 309 mg | 2500 mg | 12.4% | 3.7% | 809 ga |
Calcium, CA | 10 mg | 1000 mg | 1% | 0.3% | 10000 ga |
Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 1.4% | 2105 ga |
Sodium, Na | 64 mg | 1300 mg | 4.9% | 1.4% | 2031 ga |
Sulufule, S | 215.5 mg | 1000 mg | 21.6% | 6.4% | 464 ga |
Phosphorus, P. | 182 mg | 800 mg | 22.8% | 6.7% | 440 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.19 mg | 18 mg | 12.2% | 3.6% | 822 ga |
Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.2% | 15385 ga |
Mkuwa, Cu | Makilogalamu 79 | Makilogalamu 1000 | 7.9% | 2.3% | 1266 ga |
Selenium, Ngati | Makilogalamu 21 | Makilogalamu 55 | 38.2% | 11.3% | 262 ga |
Nthaka, Zn | 5.07 mg | 12 mg | 42.3% | 12.5% | 237 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.362 ga | ~ | |||
valine | 1.048 ga | ~ | |||
Mbiri * | 0.738 ga | ~ | |||
Isoleucine | 0.969 ga | ~ | |||
nyalugwe | 1.704 ga | ~ | |||
lysine | 1.793 ga | ~ | |||
methionine | 0.552 ga | ~ | |||
threonine | 0.941 ga | ~ | |||
tryptophan | 0.241 ga | ~ | |||
chithuvj | 0.841 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.3 ga | ~ | |||
Aspartic asidi | 1.969 ga | ~ | |||
glycine | 1.176 ga | ~ | |||
Asidi a Glutamic | 3.238 ga | ~ | |||
Mapuloteni | 0.952 ga | ~ | |||
serine | 0.824 ga | ~ | |||
tyrosin | 0.724 ga | ~ | |||
Cysteine | 0.241 ga | ~ | |||
sterols | |||||
Cholesterol | 80 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 11.06 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.08 ga | ~ | |||
12: 0 Zolemba | 0.07 ga | ~ | |||
14: 0 Zachinsinsi | 0.88 ga | ~ | |||
16: 0 Palmitic | 6.79 ga | ~ | |||
18: 0 Stearin | 3.23 ga | ~ | |||
Monounsaturated mafuta zidulo | 11.51 ga | Mphindi 16.8 г | 68.5% | 20.3% | |
16: 1 Palmitoleic | 1.17 ga | ~ | |||
18:1 Olein (omega-9) | 10.29 ga | ~ | |||
20: 1 Chidole (9) | 0.05 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.03 ga | kuchokera 11.2 mpaka 20.6 | 9.2% | 2.7% | |
18: 2 Linoleic | 0.69 ga | ~ | |||
18: 3 Wachisoni | 0.3 ga | ~ | |||
20:4 Arachidonic | 0.04 ga | ~ | |||
Omega-3 mafuta acids | 0.3 ga | kuchokera 0.9 mpaka 3.7 | 33.3% | 9.9% | |
Omega-6 mafuta acids | 0.73 ga | kuchokera 4.7 mpaka 16.8 | 15.5% | 4.6% |
Mphamvu ndi 338 kcal.
- 3 oz = 85 g (287.3 kCal)
- chidutswa, chophika, kupatula zinyalala (zokolola kuchokera ku 1 lb nyama yaiwisi ndi zinyalala) = 267 гр (902.5 кКал)
Ng'ombe, kumbuyo, mkombero wandiweyani (nthiti 6-9), wokazinga moto mavitamini ndi michere yambiri monga: vitamini B6 - 11,5%, vitamini B12 - 96,3%, vitamini PP - 13,9%, potaziyamu - 12,4%, phosphorus - 22,8%, iron - 12,2%, selenium - 38,2%, zinc - 42,3%
- Vitamini V6 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 V12 imachita gawo lofunikira pakusintha kwama metabolism ndikusintha kwa amino acid. Folate ndi vitamini B12 ndi mavitamini ogwirizana ndipo amatenga nawo mbali pakupanga magazi. Kusowa kwa vitamini B12 kumabweretsa kukulira kuchepa kwa tsankho kapena sekondale, komanso kuchepa kwa magazi, leukopenia, thrombocytopenia.
- 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.
- 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.
- hardware 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.
- 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.
Mutha kupeza kalozera wathunthu wazogulitsa zothandiza kwambiri pazowonjezera.
Tags: kalori okhutira 338 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Ng'ombe, mmbuyo, wandiweyani m'mphepete (nthiti 6-9), yokazinga pa moto, zopatsa mphamvu, zakudya, opindulitsa katundu Ng'ombe, kumbuyo, wandiweyani m'mphepete (nthiti) 6-9), yokazinga pamoto