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 167 | Tsamba 1684 | 9.9% | 5.9% | 1008 ga |
Mapuloteni | 29.96 ga | 76 ga | 39.4% | 23.6% | 254 ga |
mafuta | 4.28 ga | 56 ga | 7.6% | 4.6% | 1308 ga |
Water | 64.68 ga | 2273 ga | 2.8% | 1.7% | 3514 ga |
ash | 1.24 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 5 | Makilogalamu 900 | 0.6% | 0.4% | 18000 ga |
Retinol | 0.005 mg | ~ | |||
Vitamini B1, thiamine | 0.088 mg | 1.5 mg | 5.9% | 3.5% | 1705 ga |
Vitamini B2, riboflavin | 0.326 mg | 1.8 mg | 18.1% | 10.8% | 552 ga |
Vitamini B4, choline | 89.8 mg | 500 mg | 18% | 10.8% | 557 ga |
Vitamini B5, pantothenic | 0.496 mg | 5 mg | 9.9% | 5.9% | 1008 ga |
Vitamini B6, pyridoxine | 0.878 mg | 2 mg | 43.9% | 26.3% | 228 ga |
Vitamini B9, folate | Makilogalamu 5 | Makilogalamu 400 | 1.3% | 0.8% | 8000 ga |
Vitamini B12, cobalamin | Makilogalamu 2.28 | Makilogalamu 3 | 76% | 45.5% | 132 ga |
Vitamini E, alpha tocopherol, TE | 0.32 mg | 15 mg | 2.1% | 1.3% | 4688 ga |
Vitamini K, phylloquinone | Makilogalamu 1.4 | Makilogalamu 120 | 1.2% | 0.7% | 8571 ga |
Vitamini PP, NO | 8.935 mg | 20 mg | 44.7% | 26.8% | 224 ga |
betaine | 15.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 433 mg | 2500 mg | 17.3% | 10.4% | 577 ga |
Calcium, CA | 18 mg | 1000 mg | 1.8% | 1.1% | 5556 ga |
Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 2.6% | 2353 ga |
Sodium, Na | 75 mg | 1300 mg | 5.8% | 3.5% | 1733 ga |
Sulufule, S | 299.6 mg | 1000 mg | 30% | 18% | 334 ga |
Phosphorus, P. | 305 mg | 800 mg | 38.1% | 22.8% | 262 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.24 mg | 18 mg | 18% | 10.8% | 556 ga |
Manganese, Mn | 0.005 mg | 2 mg | 0.3% | 0.2% | 40000 ga |
Mkuwa, Cu | Makilogalamu 66 | Makilogalamu 1000 | 6.6% | 4% | 1515 ga |
Selenium, Ngati | Makilogalamu 30.7 | Makilogalamu 55 | 55.8% | 33.4% | 179 ga |
Nthaka, Zn | 5.12 mg | 12 mg | 42.7% | 25.6% | 234 ga |
Amino Acids Ofunika | |||||
Arginine * | 2.223 ga | ~ | |||
valine | 1.631 ga | ~ | |||
Mbiri * | 1.223 ga | ~ | |||
Isoleucine | 1.52 ga | ~ | |||
nyalugwe | 2.813 ga | ~ | |||
lysine | 3.127 ga | ~ | |||
methionine | 0.883 ga | ~ | |||
threonine | 1.538 ga | ~ | |||
tryptophan | 0.365 ga | ~ | |||
chithuvj | 1.309 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 2.024 ga | ~ | |||
Aspartic asidi | 3.18 ga | ~ | |||
Hydroxyprolines | 0.223 ga | ~ | |||
glycine | 1.606 ga | ~ | |||
Asidi a Glutamic | 5.337 ga | ~ | |||
Mapuloteni | 1.464 ga | ~ | |||
serine | 1.344 ga | ~ | |||
tyrosin | 1.216 ga | ~ | |||
Cysteine | 0.333 ga | ~ | |||
sterols | |||||
Cholesterol | 86 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.227 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.207 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.788 ga | maulendo 18.7 г | |||
10: 0 Kapuli | 0.006 ga | ~ | |||
12: 0 Zolemba | 0.004 ga | ~ | |||
14: 0 Zachinsinsi | 0.107 ga | ~ | |||
15:0 Pentadecanoic | 0.017 ga | ~ | |||
16: 0 Palmitic | 1.02 ga | ~ | |||
17-0 margarine | 0.05 ga | ~ | |||
18: 0 Stearin | 0.578 ga | ~ | |||
20:0 Chiarachinic | 0.002 ga | ~ | |||
24:0 Lignoceric | 0.003 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.056 ga | Mphindi 16.8 г | 12.2% | 7.3% | |
14:1 Miristoleic | 0.027 ga | ~ | |||
16: 1 Palmitoleic | 0.146 ga | ~ | |||
16:1 mz | 0.135 ga | ~ | |||
16: 1 kusinthana | 0.011 ga | ~ | |||
17:1 Heptadecene | 0.038 ga | ~ | |||
18:1 Olein (omega-9) | 1.837 ga | ~ | |||
18:1 mz | 1.641 ga | ~ | |||
18: 1 kusinthana | 0.196 ga | ~ | |||
20: 1 Chidole (9) | 0.009 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.331 ga | kuchokera 11.2 mpaka 20.6 | 3% | 1.8% | |
18: 2 Linoleic | 0.237 ga | ~ | |||
18: 2 trans isomer, osatsimikiza | 0.02 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.202 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.015 ga | ~ | |||
18: 3 Wachisoni | 0.007 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.007 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.002 ga | ~ | |||
20:3 Eicosatriene | 0.019 ga | ~ | |||
20:3 Omega-6 | 0.019 ga | ~ | |||
20:4 Arachidonic | 0.049 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.003 ga | ~ | |||
Omega-3 mafuta acids | 0.024 ga | kuchokera 0.9 mpaka 3.7 | 2.7% | 1.6% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.013 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 ga | ~ | |||
Omega-6 mafuta acids | 0.272 ga | kuchokera 4.7 mpaka 16.8 | 5.8% | 3.5% |
Mphamvu ndi 167 kcal.
- nyama yang'ombe (zipatso kuchokera ku 381 g nyama yaiwisi) = 277 гр (462.6 кКал)
Ng'ombe yamagulu osiyanasiyana, mtaya wam'mwamba, nyama ndi mafuta achotsedwa ku 0 ″, yokazinga mavitamini ndi michere yambiri monga: vitamini B2 - 18,1%, choline - 18%, vitamini B6 - 43,9%, vitamini B12 - 76%, vitamini PP - 44,7%, potaziyamu - 17,3 %, phosphorus - 38,1%, chitsulo - 18%, selenium - 55,8%, zinc - 42,7%
- 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 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 167 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zothandiza Ng'ombe yamagulu osiyanasiyana, zamkati za ntchafu, nyama ndi mafuta omwe achotsedwa ku 0 ″, yokazinga, zopatsa mphamvu, michere, michere, nyama yothandiza Ng'ombe zamagulu osiyanasiyana, zamkati mwa ntchafu, nyama ndi mafuta kuchotsedwa ku 0 ″, yokazinga
2021-02-17