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 190 | Tsamba 1684 | 11.3% | 5.9% | 886 ga |
Mapuloteni | 33.31 ga | 76 ga | 43.8% | 23.1% | 228 ga |
mafuta | 6.34 ga | 56 ga | 11.3% | 5.9% | 883 ga |
Water | 59.82 ga | 2273 ga | 2.6% | 1.4% | 3800 ga |
ash | 1.65 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 2 | Makilogalamu 900 | 0.2% | 0.1% | 45000 ga |
Retinol | 0.002 mg | ~ | |||
Vitamini B1, thiamine | 0.085 mg | 1.5 mg | 5.7% | 3% | 1765 ga |
Vitamini B2, riboflavin | 0.287 mg | 1.8 mg | 15.9% | 8.4% | 627 ga |
Vitamini B4, choline | 123.5 mg | 500 mg | 24.7% | 13% | 405 ga |
Vitamini B5, pantothenic | 0.93 mg | 5 mg | 18.6% | 9.8% | 538 ga |
Vitamini B6, pyridoxine | 0.39 mg | 2 mg | 19.5% | 10.3% | 513 ga |
Vitamini B9, folate | Makilogalamu 8 | Makilogalamu 400 | 2% | 1.1% | 5000 ga |
Vitamini B12, cobalamin | Makilogalamu 4.44 | Makilogalamu 3 | 148% | 77.9% | 68 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 | 0.11 mg | 15 mg | 0.7% | 0.4% | 13636 ga |
Vitamini K, phylloquinone | Makilogalamu 1.6 | Makilogalamu 120 | 1.3% | 0.7% | 7500 ga |
Vitamini PP, NO | 3.88 mg | 20 mg | 19.4% | 10.2% | 515 ga |
betaine | 17.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 309 mg | 2500 mg | 12.4% | 6.5% | 809 ga |
Calcium, CA | 15 mg | 1000 mg | 1.5% | 0.8% | 6667 ga |
Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 3.1% | 1739 ga |
Sodium, Na | 68 mg | 1300 mg | 5.2% | 2.7% | 1912 ga |
Sulufule, S | 333.1 mg | 1000 mg | 33.3% | 17.5% | 300 ga |
Phosphorus, P. | 239 mg | 800 mg | 29.9% | 15.7% | 335 ga |
Tsatani Zinthu | |||||
Iron, Faith | 3.42 mg | 18 mg | 19% | 10% | 526 ga |
Manganese, Mn | 0.026 mg | 2 mg | 1.3% | 0.7% | 7692 ga |
Mkuwa, Cu | Makilogalamu 150 | Makilogalamu 1000 | 15% | 7.9% | 667 ga |
Selenium, Ngati | Makilogalamu 38.8 | Makilogalamu 55 | 70.5% | 37.1% | 142 ga |
Nthaka, Zn | 10.93 mg | 12 mg | 91.1% | 47.9% | 110 ga |
Amino Acids Ofunika | |||||
Arginine * | 2.24 ga | ~ | |||
valine | 1.541 ga | ~ | |||
Mbiri * | 1.099 ga | ~ | |||
Isoleucine | 1.459 ga | ~ | |||
nyalugwe | 2.757 ga | ~ | |||
lysine | 2.997 ga | ~ | |||
methionine | 0.972 ga | ~ | |||
threonine | 1.508 ga | ~ | |||
tryptophan | 0.382 ga | ~ | |||
chithuvj | 1.299 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.926 ga | ~ | |||
Aspartic asidi | 3.067 ga | ~ | |||
Hydroxyprolines | 0.168 ga | ~ | |||
glycine | 1.484 ga | ~ | |||
Asidi a Glutamic | 5.425 ga | ~ | |||
Mapuloteni | 1.371 ga | ~ | |||
serine | 1.309 ga | ~ | |||
tyrosin | 1.181 ga | ~ | |||
Cysteine | 0.355 ga | ~ | |||
sterols | |||||
Cholesterol | 115 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.282 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.282 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.52 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.134 ga | ~ | |||
16: 0 Palmitic | 1.399 ga | ~ | |||
17-0 margarine | 0.078 ga | ~ | |||
18: 0 Stearin | 0.894 ga | ~ | |||
24:0 Lignoceric | 0.014 ga | ~ | |||
Monounsaturated mafuta zidulo | 3.043 ga | Mphindi 16.8 г | 18.1% | 9.5% | |
14:1 Miristoleic | 0.029 ga | ~ | |||
16: 1 Palmitoleic | 0.188 ga | ~ | |||
17:1 Heptadecene | 0.06 ga | ~ | |||
18:1 Olein (omega-9) | 2.765 ga | ~ | |||
18:1 mz | 2.483 ga | ~ | |||
18: 1 kusinthana | 0.282 ga | ~ | |||
20: 1 Chidole (9) | 0.001 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.511 ga | kuchokera 11.2 mpaka 20.6 | 4.6% | 2.4% | |
18: 2 Linoleic | 0.411 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.389 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.023 ga | ~ | |||
18: 3 Wachisoni | 0.012 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.012 ga | ~ | |||
20:4 Arachidonic | 0.082 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.004 ga | ~ | |||
Omega-3 mafuta acids | 0.017 ga | kuchokera 0.9 mpaka 3.7 | 1.9% | 1% | |
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.001 ga | ~ | |||
Omega-6 mafuta acids | 0.471 ga | kuchokera 4.7 mpaka 16.8 | 10% | 5.3% |
Mphamvu ndi 190 kcal.
Ng'ombe, Paphewa Spiky (Fillet Yabodza), Nyama Yokha, Woluka mavitamini ndi michere yambiri monga: vitamini B2 - 15,9%, choline - 24,7%, vitamini B5 - 18,6%, vitamini B6 - 19,5%, vitamini B12 - 148%, vitamini PP - 19,4%, potaziyamu - 12,4%, phosphorus - 29,9%, chitsulo - 19%, mkuwa - 15%, selenium - 70,5%, zinc - 91,1%
- 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.
- 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.
- 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.
- 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 190 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Ng'ombe, spiky phewa (zabodza fillet), kokha nyama, mphodza, zopatsa mphamvu, zakudya, zothandiza katundu Ng'ombe, spiky phewa (zabodza fillet), kokha nyama, mphodza
2021-02-17