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 128 | Tsamba 1684 | 7.6% | 5.9% | 1316 ga |
Mapuloteni | 21.13 ga | 76 ga | 27.8% | 21.7% | 360 ga |
mafuta | 4.79 ga | 56 ga | 8.6% | 6.7% | 1169 ga |
Water | 73.3 ga | 2273 ga | 3.2% | 2.5% | 3101 ga |
ash | 1.19 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 3 | Makilogalamu 900 | 0.3% | 0.2% | 30000 ga |
Retinol | 0.003 mg | ~ | |||
Vitamini B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 4.1% | 1875 ga |
Vitamini B2, riboflavin | 0.214 mg | 1.8 mg | 11.9% | 9.3% | 841 ga |
Vitamini B4, choline | 77.6 mg | 500 mg | 15.5% | 12.1% | 644 ga |
Vitamini B5, pantothenic | 0.858 mg | 5 mg | 17.2% | 13.4% | 583 ga |
Vitamini B6, pyridoxine | 0.413 mg | 2 mg | 20.7% | 16.2% | 484 ga |
Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.6% | 13333 ga |
Vitamini B12, cobalamin | Makilogalamu 3.11 | Makilogalamu 3 | 103.7% | 81% | 96 ga |
Vitamini D, calciferol | Makilogalamu 0.1 | Makilogalamu 10 | 1% | 0.8% | 10000 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.1 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 1% | 7500 ga |
Vitamini K, phylloquinone | Makilogalamu 1.5 | Makilogalamu 120 | 1.3% | 1% | 8000 ga |
Vitamini PP, NO | 3.587 mg | 20 mg | 17.9% | 14% | 558 ga |
betaine | 22.5 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 343 mg | 2500 mg | 13.7% | 10.7% | 729 ga |
Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.9% | 9091 ga |
Mankhwala a magnesium, mg | 25 mg | 400 mg | 6.3% | 4.9% | 1600 ga |
Sodium, Na | 80 mg | 1300 mg | 6.2% | 4.8% | 1625 ga |
Sulufule, S | 211.3 mg | 1000 mg | 21.1% | 16.5% | 473 ga |
Phosphorus, P. | 223 mg | 800 mg | 27.9% | 21.8% | 359 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.43 mg | 18 mg | 13.5% | 10.5% | 741 ga |
Manganese, Mn | 0.012 mg | 2 mg | 0.6% | 0.5% | 16667 ga |
Mkuwa, Cu | Makilogalamu 87 | Makilogalamu 1000 | 8.7% | 6.8% | 1149 ga |
Selenium, Ngati | Makilogalamu 24.1 | Makilogalamu 55 | 43.8% | 34.2% | 228 ga |
Nthaka, Zn | 7.93 mg | 12 mg | 66.1% | 51.6% | 151 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.391 ga | ~ | |||
valine | 0.955 ga | ~ | |||
Mbiri * | 0.685 ga | ~ | |||
Isoleucine | 0.899 ga | ~ | |||
nyalugwe | 1.7 ga | ~ | |||
lysine | 1.848 ga | ~ | |||
methionine | 0.6 ga | ~ | |||
threonine | 0.93 ga | ~ | |||
tryptophan | 0.238 ga | ~ | |||
chithuvj | 0.804 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.205 ga | ~ | |||
Aspartic asidi | 1.895 ga | ~ | |||
Hydroxyprolines | 0.144 ga | ~ | |||
glycine | 0.964 ga | ~ | |||
Asidi a Glutamic | 3.342 ga | ~ | |||
Mapuloteni | 0.869 ga | ~ | |||
serine | 0.812 ga | ~ | |||
tyrosin | 0.729 ga | ~ | |||
Cysteine | 0.222 ga | ~ | |||
sterols | |||||
Cholesterol | 67 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.229 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.229 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.059 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.118 ga | ~ | |||
16: 0 Palmitic | 1.143 ga | ~ | |||
17-0 margarine | 0.061 ga | ~ | |||
18: 0 Stearin | 0.726 ga | ~ | |||
24:0 Lignoceric | 0.01 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.457 ga | Mphindi 16.8 г | 14.6% | 11.4% | |
14:1 Miristoleic | 0.024 ga | ~ | |||
16: 1 Palmitoleic | 0.155 ga | ~ | |||
16:1 mz | 0.155 ga | ~ | |||
17:1 Heptadecene | 0.047 ga | ~ | |||
18:1 Olein (omega-9) | 2.229 ga | ~ | |||
18:1 mz | 2.001 ga | ~ | |||
18: 1 kusinthana | 0.229 ga | ~ | |||
20: 1 Chidole (9) | 0.002 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.377 ga | kuchokera 11.2 mpaka 20.6 | 3.4% | 2.7% | |
18: 2 Linoleic | 0.315 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.297 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.018 ga | ~ | |||
18: 3 Wachisoni | 0.002 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.002 ga | ~ | |||
20:4 Arachidonic | 0.06 ga | ~ | |||
Omega-3 mafuta acids | 0.002 ga | kuchokera 0.9 mpaka 3.7 | 0.2% | 0.2% | |
Omega-6 mafuta acids | 0.357 ga | kuchokera 4.7 mpaka 16.8 | 7.6% | 5.9% |
Mphamvu ndi 128 kcal.
Ng'ombe, phewa la spiky (fillet yabodza) mavitamini ndi michere yambiri monga: vitamini B2 - 11,9%, choline - 15,5%, vitamini B5 - 17,2%, vitamini B6 - 20,7%, vitamini B12 - 103,7%, vitamini PP - 17,9, 13,7%, potaziyamu - 27,9%, phosphorous - 13,5%, chitsulo - 43,8%, selenium - 66,1%, 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.
- 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 okhutira 128 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zimene zothandiza Ng'ombe, analoza mbali ya phewa (yabodza fillet), zopatsa mphamvu, zakudya, zothandiza katundu Ng'ombe, analoza mbali ya phewa (yabodza fillet)
2021-02-17