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 159 | Tsamba 1684 | 9.4% | 5.9% | 1059 ga |
| Mapuloteni | 25.9 ga | 76 ga | 34.1% | 21.4% | 293 ga |
| mafuta | 5.42 ga | 56 ga | 9.7% | 6.1% | 1033 ga |
| Water | 66.27 ga | 2273 ga | 2.9% | 1.8% | 3430 ga |
| ash | 1.36 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.111 mg | 1.5 mg | 7.4% | 4.7% | 1351 ga |
| Vitamini B2, riboflavin | 0.23 mg | 1.8 mg | 12.8% | 8.1% | 783 ga |
| Vitamini B4, choline | 98.6 mg | 500 mg | 19.7% | 12.4% | 507 ga |
| Vitamini B6, pyridoxine | 0.322 mg | 2 mg | 16.1% | 10.1% | 621 ga |
| Vitamini B9, folate | Makilogalamu 8 | Makilogalamu 400 | 2% | 1.3% | 5000 ga |
| Vitamini B12, cobalamin | Makilogalamu 3.39 | Makilogalamu 3 | 113% | 71.1% | 88 ga |
| Vitamini E, alpha tocopherol, TE | 0.16 mg | 15 mg | 1.1% | 0.7% | 9375 ga |
| Vitamini PP, NO | 3.635 mg | 20 mg | 18.2% | 11.4% | 550 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 293 mg | 2500 mg | 11.7% | 7.4% | 853 ga |
| Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.5% | 12500 ga |
| Mankhwala a magnesium, mg | 23 mg | 400 mg | 5.8% | 3.6% | 1739 ga |
| Sodium, Na | 71 mg | 1300 mg | 5.5% | 3.5% | 1831 ga |
| Sulufule, S | 259 mg | 1000 mg | 25.9% | 16.3% | 386 ga |
| Phosphorus, P. | 227 mg | 800 mg | 28.4% | 17.9% | 352 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.93 mg | 18 mg | 16.3% | 10.3% | 614 ga |
| Mkuwa, Cu | Makilogalamu 118 | Makilogalamu 1000 | 11.8% | 7.4% | 847 ga |
| Selenium, Ngati | Makilogalamu 25.3 | Makilogalamu 55 | 46% | 28.9% | 217 ga |
| Nthaka, Zn | 7.83 mg | 12 mg | 65.3% | 41.1% | 153 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.745 ga | ~ | |||
| valine | 1.4 ga | ~ | |||
| Mbiri * | 0.835 ga | ~ | |||
| Isoleucine | 1.337 ga | ~ | |||
| nyalugwe | 2.29 ga | ~ | |||
| lysine | 2.431 ga | ~ | |||
| methionine | 0.735 ga | ~ | |||
| threonine | 1.197 ga | ~ | |||
| tryptophan | 0.28 ga | ~ | |||
| chithuvj | 1.123 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.565 ga | ~ | |||
| Aspartic asidi | 2.582 ga | ~ | |||
| Hydroxyprolines | 0.12 ga | ~ | |||
| glycine | 1.231 ga | ~ | |||
| Asidi a Glutamic | 4.152 ga | ~ | |||
| Mapuloteni | 1.095 ga | ~ | |||
| serine | 1.039 ga | ~ | |||
| tyrosin | 0.949 ga | ~ | |||
| Cysteine | 0.278 ga | ~ | |||
| sterols | |||||
| Cholesterol | 63 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 1.828 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.082 ga | ~ | |||
| 16: 0 Palmitic | 1.081 ga | ~ | |||
| 18: 0 Stearin | 0.655 ga | ~ | |||
| 20:0 Chiarachinic | 0.01 ga | ~ | |||
| Monounsaturated mafuta zidulo | 2.608 ga | Mphindi 16.8 г | 15.5% | 9.7% | |
| 14:1 Miristoleic | 0.04 ga | ~ | |||
| 16: 1 Palmitoleic | 0.136 ga | ~ | |||
| 18:1 Olein (omega-9) | 2.432 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.384 ga | kuchokera 11.2 mpaka 20.6 | 3.4% | 2.1% | |
| 18: 2 Linoleic | 0.292 ga | ~ | |||
| 18: 3 Wachisoni | 0.036 ga | ~ | |||
| 20:4 Arachidonic | 0.056 ga | ~ | |||
| Omega-3 mafuta acids | 0.036 ga | kuchokera 0.9 mpaka 3.7 | 4% | 2.5% | |
| Omega-6 mafuta acids | 0.348 ga | kuchokera 4.7 mpaka 16.8 | 7.4% | 4.7% |
Mphamvu ndi 159 kcal.
- lb = 453.6 g (721.2 kCal)
- 3 oz (1 kutumikira) = 85 g (135.2 kcal)
Ng'ombe, Mapewa a Spiky (Fillet Yabodza), Nyama Yokha, Yowotcha mavitamini ndi michere yambiri monga: vitamini B2 - 12,8%, choline - 19,7%, vitamini B6 - 16,1%, vitamini B12 - 113%, vitamini PP - 18,2%, potaziyamu - 11,7 , 28,4%, phosphorus - 16,3%, chitsulo - 11,8%, mkuwa - 46%, selenium - 65,3%, 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 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 159 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Ng'ombe, spiky phewa (zabodza fillet), kokha nyama, yokazinga, zopatsa mphamvu, zakudya, zothandiza katundu Ng'ombe, spiky phewa (zabodza fillet), kokha nyama, yokazinga
2021-02-17