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 177 | Tsamba 1684 | 10.5% | 5.9% | 951 ga |
Mapuloteni | 27.76 ga | 76 ga | 36.5% | 20.6% | 274 ga |
mafuta | 6.48 ga | 56 ga | 11.6% | 6.6% | 864 ga |
Water | 65.37 ga | 2273 ga | 2.9% | 1.6% | 3477 ga |
ash | 1.1 ga | ~ | |||
mavitamini | |||||
Vitamini B1, thiamine | 0.063 mg | 1.5 mg | 4.2% | 2.4% | 2381 ga |
Vitamini B2, riboflavin | 0.157 mg | 1.8 mg | 8.7% | 4.9% | 1146 ga |
Vitamini B4, choline | 105.7 mg | 500 mg | 21.1% | 11.9% | 473 ga |
Vitamini B5, pantothenic | 0.546 mg | 5 mg | 10.9% | 6.2% | 916 ga |
Vitamini B6, pyridoxine | 0.372 mg | 2 mg | 18.6% | 10.5% | 538 ga |
Vitamini B9, folate | Makilogalamu 9 | Makilogalamu 400 | 2.3% | 1.3% | 4444 ga |
Vitamini B12, cobalamin | Makilogalamu 1.53 | Makilogalamu 3 | 51% | 28.8% | 196 ga |
Vitamini E, alpha tocopherol, TE | 0.37 mg | 15 mg | 2.5% | 1.4% | 4054 ga |
Vitamini K, phylloquinone | Makilogalamu 1.5 | Makilogalamu 120 | 1.3% | 0.7% | 8000 ga |
Vitamini PP, NO | 4.987 mg | 20 mg | 24.9% | 14.1% | 401 ga |
betaine | 13.9 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 228 mg | 2500 mg | 9.1% | 5.1% | 1096 ga |
Calcium, CA | 6 mg | 1000 mg | 0.6% | 0.3% | 16667 ga |
Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 2.7% | 2105 ga |
Sodium, Na | 36 mg | 1300 mg | 2.8% | 1.6% | 3611 ga |
Sulufule, S | 277.6 mg | 1000 mg | 27.8% | 15.7% | 360 ga |
Phosphorus, P. | 176 mg | 800 mg | 22% | 12.4% | 455 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.33 mg | 18 mg | 12.9% | 7.3% | 773 ga |
Manganese, Mn | 0.01 mg | 2 mg | 0.5% | 0.3% | 20000 ga |
Mkuwa, Cu | Makilogalamu 69 | Makilogalamu 1000 | 6.9% | 3.9% | 1449 ga |
Selenium, Ngati | Makilogalamu 31.5 | Makilogalamu 55 | 57.3% | 32.4% | 175 ga |
Nthaka, Zn | 4.79 mg | 12 mg | 39.9% | 22.5% | 251 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.795 ga | ~ | |||
valine | 1.377 ga | ~ | |||
Mbiri * | 0.886 ga | ~ | |||
Isoleucine | 1.263 ga | ~ | |||
nyalugwe | 2.208 ga | ~ | |||
lysine | 2.346 ga | ~ | |||
methionine | 0.723 ga | ~ | |||
threonine | 1.109 ga | ~ | |||
tryptophan | 0.182 ga | ~ | |||
chithuvj | 1.096 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.688 ga | ~ | |||
Aspartic asidi | 2.528 ga | ~ | |||
Hydroxyprolines | 0.292 ga | ~ | |||
glycine | 1.69 ga | ~ | |||
Asidi a Glutamic | 4.167 ga | ~ | |||
Mapuloteni | 1.323 ga | ~ | |||
serine | 1.093 ga | ~ | |||
tyrosin | 0.885 ga | ~ | |||
Cysteine | 0.358 ga | ~ | |||
sterols | |||||
Cholesterol | 77 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.26 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.167 ga | ~ | |||
16: 0 Palmitic | 1.399 ga | ~ | |||
18: 0 Stearin | 0.694 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.73 ga | Mphindi 16.8 г | 16.3% | 9.2% | |
16: 1 Palmitoleic | 0.253 ga | ~ | |||
18:1 Olein (omega-9) | 2.478 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.242 ga | kuchokera 11.2 mpaka 20.6 | 2.2% | 1.2% | |
18: 2 Linoleic | 0.189 ga | ~ | |||
18: 3 Wachisoni | 0.018 ga | ~ | |||
20:4 Arachidonic | 0.036 ga | ~ | |||
Omega-3 mafuta acids | 0.018 ga | kuchokera 0.9 mpaka 3.7 | 2% | 1.1% | |
Omega-6 mafuta acids | 0.225 ga | kuchokera 4.7 mpaka 16.8 | 4.8% | 2.7% |
Mphamvu ndi 177 kcal.
- 3 oz = 85 g (150.5 kCal)
- chowotcha (zokolola kuchokera ku 600 g nyama yaiwisi) = 489 гр (865.5 кКал)
Ng'ombe, ntchafu zamkati, nyama Taphunzira, sauteed mavitamini ndi michere yambiri monga: choline - 21,1%, vitamini B6 - 18,6%, vitamini B12 - 51%, vitamini PP - 24,9%, phosphorus - 22%, iron - 12,9, 57,3%, selenium - 39,9%, zinc - XNUMX%
- 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.
- 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 177 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, zothandiza ng'ombe, m'munsi ntchafu zamkati, Taphunzira nyama, yokazinga, zopatsa mphamvu, zakudya, zothandiza katundu Ng'ombe, m`munsi ntchafu zamkati, Taphunzira nyama, yokazinga