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 315 | Tsamba 1684 | 18.7% | 5.9% | 535 ga |
| Mapuloteni | 12.78 ga | 76 ga | 16.8% | 5.3% | 595 ga |
| mafuta | 28.19 ga | 56 ga | 50.3% | 16% | 199 ga |
| Zakudya | 1.69 ga | 219 ga | 0.8% | 0.3% | 12959 ga |
| Water | 54.4 ga | 2273 ga | 2.4% | 0.8% | 4178 ga |
| ash | 2.93 ga | ~ | |||
| mavitamini | |||||
| Vitamini B1, thiamine | 0.46 mg | 1.5 mg | 30.7% | 9.7% | 326 ga |
| Vitamini B2, riboflavin | 0.154 mg | 1.8 mg | 8.6% | 2.7% | 1169 ga |
| Vitamini B5, pantothenic | 0.302 mg | 5 mg | 6% | 1.9% | 1656 ga |
| Vitamini B6, pyridoxine | 0.16 mg | 2 mg | 8% | 2.5% | 1250 ga |
| Vitamini B9, folate | Makilogalamu 3 | Makilogalamu 400 | 0.8% | 0.3% | 13333 ga |
| Vitamini B12, cobalamin | Makilogalamu 1.08 | Makilogalamu 3 | 36% | 11.4% | 278 ga |
| Vitamini PP, NO | 3.014 mg | 20 mg | 15.1% | 4.8% | 664 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 239 mg | 2500 mg | 9.6% | 3% | 1046 ga |
| Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.3% | 12500 ga |
| Mankhwala a magnesium, mg | 10 mg | 400 mg | 2.5% | 0.8% | 4000 ga |
| Sodium, Na | 1088 mg | 1300 mg | 83.7% | 26.6% | 119 ga |
| Sulufule, S | 127.8 mg | 1000 mg | 12.8% | 4.1% | 782 ga |
| Phosphorus, P. | 149 mg | 800 mg | 18.6% | 5.9% | 537 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.05 mg | 18 mg | 5.8% | 1.8% | 1714 ga |
| Manganese, Mn | 0.023 mg | 2 mg | 1.2% | 0.4% | 8696 ga |
| Mkuwa, Cu | Makilogalamu 70 | Makilogalamu 1000 | 7% | 2.2% | 1429 ga |
| Selenium, Ngati | Makilogalamu 15.8 | Makilogalamu 55 | 28.7% | 9.1% | 348 ga |
| Nthaka, Zn | 1.57 mg | 12 mg | 13.1% | 4.2% | 764 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 0.824 ga | ~ | |||
| valine | 0.556 ga | ~ | |||
| Mbiri * | 0.466 ga | ~ | |||
| Isoleucine | 0.558 ga | ~ | |||
| nyalugwe | 1.01 ga | ~ | |||
| lysine | 1.086 ga | ~ | |||
| methionine | 0.337 ga | ~ | |||
| threonine | 0.569 ga | ~ | |||
| tryptophan | 0.149 ga | ~ | |||
| chithuvj | 0.542 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.751 ga | ~ | |||
| Aspartic asidi | 1.205 ga | ~ | |||
| glycine | 0.658 ga | ~ | |||
| Asidi a Glutamic | 2.051 ga | ~ | |||
| Mapuloteni | 0.546 ga | ~ | |||
| serine | 0.519 ga | ~ | |||
| tyrosin | 0.419 ga | ~ | |||
| Cysteine | 0.172 ga | ~ | |||
| sterols | |||||
| Cholesterol | 70 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 10.13 ga | maulendo 18.7 г | |||
| 10: 0 Kapuli | 0.02 ga | ~ | |||
| 12: 0 Zolemba | 0.06 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.37 ga | ~ | |||
| 16: 0 Palmitic | 6.32 ga | ~ | |||
| 18: 0 Stearin | 3.31 ga | ~ | |||
| Monounsaturated mafuta zidulo | 13.26 ga | Mphindi 16.8 г | 78.9% | 25% | |
| 16: 1 Palmitoleic | 0.89 ga | ~ | |||
| 18:1 Olein (omega-9) | 12.37 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 3.04 ga | kuchokera 11.2 mpaka 20.6 | 27.1% | 8.6% | |
| 18: 2 Linoleic | 2.62 ga | ~ | |||
| 18: 3 Wachisoni | 0.29 ga | ~ | |||
| 20:4 Arachidonic | 0.13 ga | ~ | |||
| Omega-3 mafuta acids | 0.29 ga | kuchokera 0.9 mpaka 3.7 | 32.2% | 10.2% | |
| Omega-6 mafuta acids | 2.75 ga | kuchokera 4.7 mpaka 16.8 | 58.5% | 18.6% |
Mphamvu ndi 315 kcal.
- oz = 28.35 g (89.3 kcal)
- zochepa = 65 g (204.8 kCal)
Nyama yodulidwa mavitamini ndi michere yambiri monga: vitamini B1 - 30,7%, vitamini B12 - 36%, vitamini PP - 15,1%, phosphorus - 18,6%, selenium - 28,7%, zinc - 13,1%
- vitamini B1 ndi gawo la michere yofunikira kwambiri yama carbohydrate ndi mphamvu yamagetsi, yomwe imapatsa thupi mphamvu ndi zinthu zapulasitiki, komanso kagayidwe kazitsulo ka amino acid. Kuperewera kwa vitamini uyu kumabweretsa zovuta zamanjenje, kugaya chakudya komanso mtima.
- 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.
- 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 315 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zothandiza nyama yodulidwa, zopatsa mphamvu, michere, zothandiza