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 135 | Tsamba 1684 | 8% | 5.9% | 1247 ga |
Mapuloteni | 18.56 ga | 76 ga | 24.4% | 18.1% | 409 ga |
mafuta | 5.73 ga | 56 ga | 10.2% | 7.6% | 977 ga |
Zakudya | 2.23 ga | 219 ga | 1% | 0.7% | 9821 ga |
Water | 70.6 ga | 2273 ga | 3.1% | 2.3% | 3220 ga |
ash | 2.88 ga | ~ | |||
mavitamini | |||||
Retinol | 0.005 mg | ~ | |||
Vitamini B1, thiamine | 0.1 mg | 1.5 mg | 6.7% | 5% | 1500 ga |
Vitamini B2, riboflavin | 0.213 mg | 1.8 mg | 11.8% | 8.7% | 845 ga |
Vitamini B4, choline | 67.8 mg | 500 mg | 13.6% | 10.1% | 737 ga |
Vitamini B5, pantothenic | 0.726 mg | 5 mg | 14.5% | 10.7% | 689 ga |
Vitamini B6, pyridoxine | 0.387 mg | 2 mg | 19.4% | 14.4% | 517 ga |
Vitamini B9, folate | Makilogalamu 4 | Makilogalamu 400 | 1% | 0.7% | 10000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.54 | Makilogalamu 3 | 18% | 13.3% | 556 ga |
Vitamini E, alpha tocopherol, TE | 0.22 mg | 15 mg | 1.5% | 1.1% | 6818 ga |
Vitamini K, phylloquinone | Makilogalamu 0.2 | Makilogalamu 120 | 0.2% | 0.1% | 60000 ga |
Vitamini PP, NO | 4.779 mg | 20 mg | 23.9% | 17.7% | 418 ga |
betaine | 3.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 284 mg | 2500 mg | 11.4% | 8.4% | 880 ga |
Calcium, CA | 13 mg | 1000 mg | 1.3% | 1% | 7692 ga |
Mankhwala a magnesium, mg | 22 mg | 400 mg | 5.5% | 4.1% | 1818 ga |
Sodium, Na | 799 mg | 1300 mg | 61.5% | 45.6% | 163 ga |
Phosphorus, P. | 277 mg | 800 mg | 34.6% | 25.6% | 289 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.99 mg | 18 mg | 5.5% | 4.1% | 1818 ga |
Manganese, Mn | 0.066 mg | 2 mg | 3.3% | 2.4% | 3030 ga |
Mkuwa, Cu | Makilogalamu 30 | Makilogalamu 1000 | 3% | 2.2% | 3333 ga |
Selenium, Ngati | Makilogalamu 16.7 | Makilogalamu 55 | 30.4% | 22.5% | 329 ga |
Nthaka, Zn | 1.37 mg | 12 mg | 11.4% | 8.4% | 876 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.186 ga | ~ | |||
valine | 0.847 ga | ~ | |||
Mbiri * | 0.68 ga | ~ | |||
Isoleucine | 0.813 ga | ~ | |||
nyalugwe | 1.56 ga | ~ | |||
lysine | 1.857 ga | ~ | |||
methionine | 0.552 ga | ~ | |||
threonine | 0.452 ga | ~ | |||
tryptophan | 0.2 ga | ~ | |||
chithuvj | 0.763 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.919 ga | ~ | |||
Aspartic asidi | 1.095 ga | ~ | |||
Hydroxyprolines | 0.093 ga | ~ | |||
glycine | 0.786 ga | ~ | |||
Asidi a Glutamic | 2.098 ga | ~ | |||
Mapuloteni | 0.695 ga | ~ | |||
serine | 0.615 ga | ~ | |||
tyrosin | 0.633 ga | ~ | |||
Cysteine | 0.199 ga | ~ | |||
sterols | |||||
Cholesterol | 88 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.596 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.033 ga | ~ | |||
16: 0 Palmitic | 1.233 ga | ~ | |||
18: 0 Stearin | 0.33 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.333 ga | Mphindi 16.8 г | 13.9% | 10.3% | |
16: 1 Palmitoleic | 0.363 ga | ~ | |||
18:1 Olein (omega-9) | 1.95 ga | ~ | |||
20: 1 Chidole (9) | 0.02 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.089 ga | kuchokera 11.2 mpaka 20.6 | 9.7% | 7.2% | |
18: 2 Linoleic | 0.907 ga | ~ | |||
18: 3 Wachisoni | 0.05 ga | ~ | |||
18:4 Styoride Omega-3 | 0.003 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.01 ga | ~ | |||
20:3 Eicosatriene | 0.013 ga | ~ | |||
20:4 Arachidonic | 0.08 ga | ~ | |||
Omega-3 mafuta acids | 0.057 ga | kuchokera 0.9 mpaka 3.7 | 6.3% | 4.7% | |
22:4 Docosatetraene, Omega-6 | 0.02 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.007 ga | ~ | |||
Omega-6 mafuta acids | 0.997 ga | kuchokera 4.7 mpaka 16.8 | 21.2% | 15.7% |
Mphamvu ndi 135 kcal.
- Mzere = 9.4 g (12.7 kCal)
Chifuwa cha nkhuku cha fajito, chozizira mavitamini ndi michere yambiri monga: vitamini B2 - 11,8%, choline - 13,6%, vitamini B5 - 14,5%, vitamini B6 - 19,4%, vitamini B12 - 18%, vitamini PP - 23,9, 11,4%, potaziyamu - 34,6%, phosphorous - 30,4%, selenium - 11,4%, zinc - XNUMX%
- 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 B6 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 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 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.
- 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.
Tags: kalori okhutira 135 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, ndi zothandiza bwanji? Chibere cha nkhuku cha fajito, chozizira, zopatsa mphamvu, zakudya, zinthu zothandiza Chifuwa cha nkhuku cha fajito, chozizira