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 calorie | Tsamba 158.7 | Tsamba 1684 | 9.4% | 5.9% | 1061 ga |
| Mapuloteni | 12.828 ga | 76 ga | 16.9% | 10.6% | 592 ga |
| mafuta | 11.616 ga | 56 ga | 20.7% | 13% | 482 ga |
| Zakudya | 0.707 ga | 219 ga | 0.3% | 0.2% | 30976 ga |
| Water | 74.1 ga | 2273 ga | 3.3% | 2.1% | 3067 ga |
| ash | 1.01 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 262.6 | Makilogalamu 900 | 29.2% | 18.4% | 343 ga |
| Retinol | 0.253 mg | ~ | |||
| beta carotenes | 0.061 mg | 5 mg | 1.2% | 0.8% | 8197 ga |
| Vitamini B1, thiamine | 0.071 mg | 1.5 mg | 4.7% | 3% | 2113 ga |
| Vitamini B2, riboflavin | 0.444 mg | 1.8 mg | 24.7% | 15.6% | 405 ga |
| Vitamini B4, choline | 253.54 mg | 500 mg | 50.7% | 31.9% | 197 ga |
| Vitamini B5, pantothenic | 1.313 mg | 5 mg | 26.3% | 16.6% | 381 ga |
| Vitamini B6, pyridoxine | 0.141 mg | 2 mg | 7.1% | 4.5% | 1418 ga |
| Vitamini B9, folate | Makilogalamu 7.071 | Makilogalamu 400 | 1.8% | 1.1% | 5657 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.525 | Makilogalamu 3 | 17.5% | 11% | 571 ga |
| Vitamini D, calciferol | Makilogalamu 2.222 | Makilogalamu 10 | 22.2% | 14% | 450 ga |
| Vitamini E, alpha tocopherol, TE | 0.606 mg | 15 mg | 4% | 2.5% | 2475 ga |
| Vitamini H, biotin | Makilogalamu 20.404 | Makilogalamu 50 | 40.8% | 25.7% | 245 ga |
| Vitamini K, phylloquinone | Makilogalamu 0.3 | Makilogalamu 120 | 0.3% | 0.2% | 40000 ga |
| Vitamini PP, NO | 2.3214 mg | 20 mg | 11.6% | 7.3% | 862 ga |
| niacin | 0.192 mg | ~ | |||
| Ma Macronutrients | |||||
| Potaziyamu, K | 141.41 mg | 2500 mg | 5.7% | 3.6% | 1768 ga |
| Calcium, CA | 55.56 mg | 1000 mg | 5.6% | 3.5% | 1800 ga |
| Mankhwala a magnesium, mg | 12.12 mg | 400 mg | 3% | 1.9% | 3300 ga |
| Sodium, Na | 135.35 mg | 1300 mg | 10.4% | 6.6% | 960 ga |
| Sulufule, S | 177.78 mg | 1000 mg | 17.8% | 11.2% | 562 ga |
| Phosphorus, P. | 193.9 mg | 800 mg | 24.2% | 15.2% | 413 ga |
| Mankhwala, Cl | 157.58 mg | 2300 mg | 6.9% | 4.3% | 1460 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 2.525 mg | 18 mg | 14% | 8.8% | 713 ga |
| Ayodini, ine | Makilogalamu 20.2 | Makilogalamu 150 | 13.5% | 8.5% | 743 ga |
| Cobalt, Co. | Makilogalamu 10.101 | Makilogalamu 10 | 101% | 63.6% | 99 ga |
| Manganese, Mn | 0.0293 mg | 2 mg | 1.5% | 0.9% | 6826 ga |
| Mkuwa, Cu | Makilogalamu 83.84 | Makilogalamu 1000 | 8.4% | 5.3% | 1193 ga |
| Mzinda wa Molybdenum, Mo. | Makilogalamu 6.061 | Makilogalamu 70 | 8.7% | 5.5% | 1155 ga |
| Selenium, Ngati | Makilogalamu 32.02 | Makilogalamu 55 | 58.2% | 36.7% | 172 ga |
| Zamadzimadzi, F | Makilogalamu 55.56 | Makilogalamu 4000 | 1.4% | 0.9% | 7199 ga |
| Chrome, Kr | Makilogalamu 4.04 | Makilogalamu 50 | 8.1% | 5.1% | 1238 ga |
| Nthaka, Zn | 1.1212 mg | 12 mg | 9.3% | 5.9% | 1070 ga |
| Zakudya zam'mimba | |||||
| Mono- ndi disaccharides (shuga) | 0.707 ga | maulendo 100 г | |||
| sterols | |||||
| Cholesterol | 575.76 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 3 ga | maulendo 18.7 г | |||
| Monounsaturated mafuta zidulo | 4.077 ga | Mphindi 16.8 г | 24.3% | 15.3% | |
| Mafuta a Polyunsaturated acids | 1.414 ga | kuchokera 11.2 mpaka 20.6 | 12.6% | 7.9% | |
| Omega-3 mafuta acids | 0.078 ga | kuchokera 0.9 mpaka 3.7 | 8.7% | 5.5% | |
| Omega-6 mafuta acids | 1.337 ga | kuchokera 4.7 mpaka 16.8 | 28.4% | 17.9% |
Mphamvu ndi 158,7 kcal.
- Chidutswa = 50 gr (79.4 kcal)
- C0 = 60 g (95.2 kcal)
- C1 = 50 g (79.4 kcal)
- C2 = 40 g (63.5 kcal)
- C3 = 32 g (50.8 kcal)
Yophika yofewa yophika nkhuku dzira mavitamini ndi michere yambiri monga: vitamini A - 29,2%, vitamini B2 - 24,7%, choline - 50,7%, vitamini B5 - 26,3%, vitamini B12 - 17,5%, vitamini D - 22,2%, vitamini H - 40,8%, vitamini PP - 11,6%, phosphorus - 24,2%, iron - 14%, ayodini - 13,5%, cobalt - 101%, selenium - 58,2 %
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- vitamini B2 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 B5 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 B12 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 D amakhala homeostasis kashiamu ndi phosphorous, amachita njira ya mineralization fupa. Kuperewera kwa vitamini D kumayambitsa kuchepa kwa calcium ndi phosphorous m'mafupa, kuwonjezeka kwa demineralization ya mafupa, komwe kumabweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa.
- Vitamini H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
- 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.
- Iron 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.
- Iodini amachita nawo ntchito ya chithokomiro, ndikupanga mapangidwe a mahomoni (thyroxine ndi triiodothyronine). Ndikofunikira pakukula ndi kusiyanitsa maselo amitundu yonse ya thupi la munthu, kupuma kwa mitochondrial, kuwongolera transmembrane sodium ndi mayendedwe a mahomoni. Kudya kosakwanira kumabweretsa chiwopsezo chakumapeto kwa hypothyroidism ndikuchepetsa kagayidwe kake, kupsinjika kwa magazi, kuchepa kwamankhwala komanso kukula kwa ana.
- Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid metabolism.
- 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.
Tags: kalori okhutira 158,7 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndizothandiza bwanji Dzira lophika lofewa lophika, zopatsa mphamvu, zothandiza, katundu wothandiza Dzira la nkhuku lofewa
Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.
Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.
Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.
mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.