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 296 | Tsamba 1684 | 17.6% | 5.9% | 569 ga |
Mapuloteni | 27.69 ga | 76 ga | 36.4% | 12.3% | 274 ga |
mafuta | 20.55 ga | 56 ga | 36.7% | 12.4% | 273 ga |
Water | 51.91 ga | 2273 ga | 2.3% | 0.8% | 4379 ga |
ash | 0.96 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 8 | Makilogalamu 900 | 0.9% | 0.3% | 11250 ga |
Retinol | 0.008 mg | ~ | |||
Vitamini B1, thiamine | 0.066 mg | 1.5 mg | 4.4% | 1.5% | 2273 ga |
Vitamini B2, riboflavin | 0.209 mg | 1.8 mg | 11.6% | 3.9% | 861 ga |
Vitamini B4, choline | 88.8 mg | 500 mg | 17.8% | 6% | 563 ga |
Vitamini B5, pantothenic | 0.644 mg | 5 mg | 12.9% | 4.4% | 776 ga |
Vitamini B6, pyridoxine | 0.272 mg | 2 mg | 13.6% | 4.6% | 735 ga |
Vitamini B9, folate | Makilogalamu 7 | Makilogalamu 400 | 1.8% | 0.6% | 5714 ga |
Vitamini B12, cobalamin | Makilogalamu 3.1 | Makilogalamu 3 | 103.3% | 34.9% | 97 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.3% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.2% | 16667 ga |
Vitamini K, phylloquinone | Makilogalamu 1.6 | Makilogalamu 120 | 1.3% | 0.4% | 7500 ga |
Vitamini PP, NO | 3.804 mg | 20 mg | 19% | 6.4% | 526 ga |
betaine | 16.7 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 247 mg | 2500 mg | 9.9% | 3.3% | 1012 ga |
Calcium, CA | 16 mg | 1000 mg | 1.6% | 0.5% | 6250 ga |
Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 1.5% | 2353 ga |
Sodium, Na | 65 mg | 1300 mg | 5% | 1.7% | 2000 ga |
Sulufule, S | 276.9 mg | 1000 mg | 27.7% | 9.4% | 361 ga |
Phosphorus, P. | 172 mg | 800 mg | 21.5% | 7.3% | 465 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.49 mg | 18 mg | 13.8% | 4.7% | 723 ga |
Manganese, Mn | 0.014 mg | 2 mg | 0.7% | 0.2% | 14286 ga |
Mkuwa, Cu | Makilogalamu 93 | Makilogalamu 1000 | 9.3% | 3.1% | 1075 ga |
Selenium, Ngati | Makilogalamu 30.7 | Makilogalamu 55 | 55.8% | 18.9% | 179 ga |
Nthaka, Zn | 8.91 mg | 12 mg | 74.3% | 25.1% | 135 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.823 ga | ~ | |||
valine | 1.251 ga | ~ | |||
Mbiri * | 0.897 ga | ~ | |||
Isoleucine | 1.177 ga | ~ | |||
nyalugwe | 2.227 ga | ~ | |||
lysine | 2.421 ga | ~ | |||
methionine | 0.786 ga | ~ | |||
threonine | 1.218 ga | ~ | |||
tryptophan | 0.312 ga | ~ | |||
chithuvj | 1.054 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.579 ga | ~ | |||
Aspartic asidi | 2.483 ga | ~ | |||
Hydroxyprolines | 0.189 ga | ~ | |||
glycine | 1.263 ga | ~ | |||
Asidi a Glutamic | 4.378 ga | ~ | |||
Mapuloteni | 1.138 ga | ~ | |||
serine | 1.063 ga | ~ | |||
tyrosin | 0.955 ga | ~ | |||
Cysteine | 0.291 ga | ~ | |||
sterols | |||||
Cholesterol | 96 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 1.316 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 1.316 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 9.009 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.614 ga | ~ | |||
16: 0 Palmitic | 4.873 ga | ~ | |||
17-0 margarine | 0.268 ga | ~ | |||
18: 0 Stearin | 3.226 ga | ~ | |||
20:0 Chiarachinic | 0.017 ga | ~ | |||
24:0 Lignoceric | 0.011 ga | ~ | |||
Monounsaturated mafuta zidulo | 9.997 ga | Mphindi 16.8 г | 59.5% | 20.1% | |
14:1 Miristoleic | 0.118 ga | ~ | |||
16: 1 Palmitoleic | 0.624 ga | ~ | |||
16:1 mz | 0.624 ga | ~ | |||
17:1 Heptadecene | 0.169 ga | ~ | |||
18:1 Olein (omega-9) | 9.038 ga | ~ | |||
18:1 mz | 7.722 ga | ~ | |||
18: 1 kusinthana | 1.316 ga | ~ | |||
20: 1 Chidole (9) | 0.048 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.884 ga | kuchokera 11.2 mpaka 20.6 | 7.9% | 2.7% | |
18: 2 Linoleic | 0.786 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.682 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.104 ga | ~ | |||
18: 3 Wachisoni | 0.043 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.043 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.005 ga | ~ | |||
20:4 Arachidonic | 0.045 ga | ~ | |||
Omega-3 mafuta acids | 0.047 ga | kuchokera 0.9 mpaka 3.7 | 5.2% | 1.8% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.004 ga | ~ | |||
Omega-6 mafuta acids | 0.732 ga | kuchokera 4.7 mpaka 16.8 | 15.6% | 5.3% |
Mphamvu ndi 296 kcal.
Ng'ombe, khosi, chak-ai magawo a steak (nthiti zaku dziko), zopota mavitamini ndi michere yambiri monga: vitamini B2 - 11,6%, choline - 17,8%, vitamini B5 - 12,9%, vitamini B6 - 13,6%, vitamini B12 - 103,3%, vitamini PP - 19, 21,5%, phosphorus - 13,8%, chitsulo - 55,8%, selenium - 74,3%, zinc - XNUMX%
- Vitamini V2 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.
- 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.
- 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 296 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, chifukwa chiyani zili zothandiza? -y (nthiti za kalembedwe ka dziko), zolimba
2021-02-17