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 214 | Tsamba 1684 | 12.7% | 5.9% | 787 ga |
Mapuloteni | 34 ga | 76 ga | 44.7% | 20.9% | 224 ga |
mafuta | 7.67 ga | 56 ga | 13.7% | 6.4% | 730 ga |
Water | 58.09 ga | 2273 ga | 2.6% | 1.2% | 3913 ga |
ash | 1.01 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.077 mg | 1.5 mg | 5.1% | 2.4% | 1948 ga |
Vitamini B2, riboflavin | 0.192 mg | 1.8 mg | 10.7% | 5% | 938 ga |
Vitamini B4, choline | 129.5 mg | 500 mg | 25.9% | 12.1% | 386 ga |
Vitamini B5, pantothenic | 0.669 mg | 5 mg | 13.4% | 6.3% | 747 ga |
Vitamini B6, pyridoxine | 0.456 mg | 2 mg | 22.8% | 10.7% | 439 ga |
Vitamini B9, folate | Makilogalamu 11 | Makilogalamu 400 | 2.8% | 1.3% | 3636 ga |
Vitamini B12, cobalamin | Makilogalamu 1.88 | Makilogalamu 3 | 62.7% | 29.3% | 160 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.5% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.45 mg | 15 mg | 3% | 1.4% | 3333 ga |
Vitamini K, phylloquinone | Makilogalamu 1.6 | Makilogalamu 120 | 1.3% | 0.6% | 7500 ga |
Vitamini PP, NO | 6.109 mg | 20 mg | 30.5% | 14.3% | 327 ga |
betaine | 17 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 278 mg | 2500 mg | 11.1% | 5.2% | 899 ga |
Calcium, CA | 7 mg | 1000 mg | 0.7% | 0.3% | 14286 ga |
Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 2.7% | 1739 ga |
Sodium, Na | 44 mg | 1300 mg | 3.4% | 1.6% | 2955 ga |
Sulufule, S | 340 mg | 1000 mg | 34% | 15.9% | 294 ga |
Phosphorus, P. | 214 mg | 800 mg | 26.8% | 12.5% | 374 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.83 mg | 18 mg | 15.7% | 7.3% | 636 ga |
Manganese, Mn | 0.012 mg | 2 mg | 0.6% | 0.3% | 16667 ga |
Mkuwa, Cu | Makilogalamu 84 | Makilogalamu 1000 | 8.4% | 3.9% | 1190 ga |
Selenium, Ngati | Makilogalamu 38.3 | Makilogalamu 55 | 69.6% | 32.5% | 144 ga |
Nthaka, Zn | 5.82 mg | 12 mg | 48.5% | 22.7% | 206 ga |
Amino Acids Ofunika | |||||
Arginine * | 2.199 ga | ~ | |||
valine | 1.687 ga | ~ | |||
Mbiri * | 1.085 ga | ~ | |||
Isoleucine | 1.547 ga | ~ | |||
nyalugwe | 2.705 ga | ~ | |||
lysine | 2.874 ga | ~ | |||
methionine | 0.886 ga | ~ | |||
threonine | 1.358 ga | ~ | |||
tryptophan | 0.223 ga | ~ | |||
chithuvj | 1.343 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 2.067 ga | ~ | |||
Aspartic asidi | 3.097 ga | ~ | |||
Hydroxyprolines | 0.357 ga | ~ | |||
glycine | 2.071 ga | ~ | |||
Asidi a Glutamic | 5.105 ga | ~ | |||
Mapuloteni | 1.621 ga | ~ | |||
serine | 1.339 ga | ~ | |||
tyrosin | 1.084 ga | ~ | |||
Cysteine | 0.439 ga | ~ | |||
sterols | |||||
Cholesterol | 93 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.675 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.198 ga | ~ | |||
16: 0 Palmitic | 1.656 ga | ~ | |||
18: 0 Stearin | 0.821 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.231 ga | Mphindi 16.8 г | 19.2% | 9% | |
16: 1 Palmitoleic | 0.299 ga | ~ | |||
18:1 Olein (omega-9) | 2.932 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.286 ga | kuchokera 11.2 mpaka 20.6 | 2.6% | 1.2% | |
18: 2 Linoleic | 0.223 ga | ~ | |||
18: 3 Wachisoni | 0.021 ga | ~ | |||
20:4 Arachidonic | 0.042 ga | ~ | |||
Omega-3 mafuta acids | 0.021 ga | kuchokera 0.9 mpaka 3.7 | 2.3% | 1.1% | |
Omega-6 mafuta acids | 0.265 ga | kuchokera 4.7 mpaka 16.8 | 5.6% | 2.6% |
Mphamvu ndi 214 kcal.
- 3 oz = 85 g (181.9 kCal)
- nyama yang'ombe (zipatso kuchokera ku 290 g nyama yaiwisi) = 185 гр (395.9 кКал)
Ng'ombe, m'munsi ntchafu zamkati, Taphunzira nyama, braised mavitamini ndi michere yambiri monga: choline - 25,9%, vitamini B5 - 13,4%, vitamini B6 - 22,8%, vitamini B12 - 62,7%, vitamini PP - 30,5%, potaziyamu - 11,1 , 26,8%, phosphorus - 15,7%, chitsulo - 69,6%, selenium - 48,5%, zinc - XNUMX%
- obwerawa Ndi gawo la lecithin, limathandizira pakuphatikizira ndi kagayidwe kake ka phospholipids m'chiwindi, ndimagulu am'magulu amethyl aulere, amakhala ngati lipotropic factor.
- Vitamini V5 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 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 214 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe zili zabwino kwa Ng'ombe, m'mimba mwa ntchafu, nyama yowonda, mphodza, zopatsa mphamvu, zopatsa thanzi, zothandiza Ng'ombe, m'mimba mwa ntchafu, nyama yowonda, mphodza
2021-02-17