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 615 | Tsamba 1684 | 36.5% | 5.9% | 274 ga |
Mapuloteni | 48.17 ga | 76 ga | 63.4% | 10.3% | 158 ga |
mafuta | 43.95 ga | 56 ga | 78.5% | 12.8% | 127 ga |
Zakudya | 2.38 ga | 219 ga | 1.1% | 0.2% | 9202 ga |
Water | 1.87 ga | 2273 ga | 0.1% | 121551 ga | |
ash | 3.63 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 616 | Makilogalamu 900 | 68.4% | 11.1% | 146 ga |
Retinol | 0.616 mg | ~ | |||
Vitamini B1, thiamine | 0.325 mg | 1.5 mg | 21.7% | 3.5% | 462 ga |
Vitamini B2, riboflavin | 1.232 mg | 1.8 mg | 68.4% | 11.1% | 146 ga |
Vitamini B5, pantothenic | 6.71 mg | 5 mg | 134.2% | 21.8% | 75 ga |
Vitamini B6, pyridoxine | 0.42 mg | 2 mg | 21% | 3.4% | 476 ga |
Vitamini B9, folate | Makilogalamu 193 | Makilogalamu 400 | 48.3% | 7.9% | 207 ga |
Vitamini B12, cobalamin | Makilogalamu 10.51 | Makilogalamu 3 | 350.3% | 57% | 29 ga |
Vitamini PP, NO | 0.259 mg | 20 mg | 1.3% | 0.2% | 7722 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 515 mg | 2500 mg | 20.6% | 3.3% | 485 ga |
Calcium, CA | 222 mg | 1000 mg | 22.2% | 3.6% | 450 ga |
Mankhwala a magnesium, mg | 49 mg | 400 mg | 12.3% | 2% | 816 ga |
Sodium, Na | 548 mg | 1300 mg | 42.2% | 6.9% | 237 ga |
Sulufule, S | 481.7 mg | 1000 mg | 48.2% | 7.8% | 208 ga |
Phosphorus, P. | 715 mg | 800 mg | 89.4% | 14.5% | 112 ga |
Tsatani Zinthu | |||||
Iron, Faith | 8.28 mg | 18 mg | 46% | 7.5% | 217 ga |
Manganese, Mn | 0.15 mg | 2 mg | 7.5% | 1.2% | 1333 ga |
Mkuwa, Cu | Makilogalamu 270 | Makilogalamu 1000 | 27% | 4.4% | 370 ga |
Selenium, Ngati | Makilogalamu 121.1 | Makilogalamu 55 | 220.2% | 35.8% | 45 ga |
Nthaka, Zn | 5.71 mg | 12 mg | 47.6% | 7.7% | 210 ga |
Amino Acids Ofunika | |||||
Arginine * | 3.083 ga | ~ | |||
valine | 3.468 ga | ~ | |||
Mbiri * | 1.164 ga | ~ | |||
Isoleucine | 3.014 ga | ~ | |||
nyalugwe | 4.231 ga | ~ | |||
lysine | 3.252 ga | ~ | |||
methionine | 1.557 ga | ~ | |||
threonine | 2.366 ga | ~ | |||
tryptophan | 0.771 ga | ~ | |||
chithuvj | 2.721 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 2.813 ga | ~ | |||
Aspartic asidi | 4.778 ga | ~ | |||
glycine | 1.603 ga | ~ | |||
Asidi a Glutamic | 6.135 ga | ~ | |||
Mapuloteni | 1.911 ga | ~ | |||
serine | 3.661 ga | ~ | |||
tyrosin | 2.004 ga | ~ | |||
Cysteine | 1.148 ga | ~ | |||
sterols | |||||
Cholesterol | 2017 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 13.198 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.12 ga | ~ | |||
16: 0 Palmitic | 9.703 ga | ~ | |||
18: 0 Stearin | 3.374 ga | ~ | |||
Monounsaturated mafuta zidulo | 17.564 ga | Mphindi 16.8 г | 104.5% | 17% | |
16: 1 Palmitoleic | 1.463 ga | ~ | |||
18:1 Olein (omega-9) | 16.102 ga | ~ | |||
Mafuta a Polyunsaturated acids | 5.713 ga | kuchokera 11.2 mpaka 20.6 | 51% | 8.3% | |
18: 2 Linoleic | 4.881 ga | ~ | |||
18: 3 Wachisoni | 0.124 ga | ~ | |||
20:4 Arachidonic | 0.368 ga | ~ | |||
Omega-3 mafuta acids | 0.124 ga | kuchokera 0.9 mpaka 3.7 | 13.8% | 2.2% | |
Omega-6 mafuta acids | 5.249 ga | kuchokera 4.7 mpaka 16.8 | 100% | 16.3% |
Mphamvu ndi 615 kcal.
- supuni = 5 g (30.8 kCal)
- chikho, chosefera = 85 g (522.8 kCal)
Dzira la nkhuku, zouma, zokhazikika, zopindulitsa ndi shuga mavitamini ndi michere yambiri monga: vitamini A - 68,4%, vitamini B1 - 21,7%, vitamini B2 - 68,4%, vitamini B5 - 134,2%, vitamini B6 - 21%, vitamini B9 - 48,3 , 12, 350,3%, vitamini B20,6 - 22,2%, potaziyamu - 12,3%, calcium - 89,4%, magnesium - 46%, phosphorus - 27%, iron - 220,2%, mkuwa - 47,6 , XNUMX%, selenium - XNUMX%, zinc - XNUMX%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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 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.
- 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 B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- 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.
- potaziyamu ndiye ion yama cell yayikulu yomwe imagwira nawo ntchito yoyang'anira madzi, asidi ndi ma elektrolyte, amatenga nawo mbali pazokhumba zamitsempha, malamulo opanikizika.
- kashiamu ndiye gawo lalikulu la mafupa athu, amakhala ngati wolamulira wamanjenje, amatenga nawo gawo pakumapindika kwa minofu. Kulephera kwa calcium kumabweretsa demineralization ya msana, mafupa amchiuno ndi kumapeto kwenikweni, kumawonjezera chiopsezo cha kufooka kwa mafupa.
- mankhwala enaake a amatenga nawo gawo pamagetsi amagetsi, kaphatikizidwe ka mapuloteni, ma acid a nucleic, ali ndi mphamvu zolimba pakhungu, ndikofunikira kukhalabe ndi calcium home, potaziyamu ndi sodium. Kuperewera kwa magnesium kumabweretsa hypomagnesemia, chiopsezo chowonjezeka chokhala ndi matenda oopsa, matenda amtima.
- 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.
- Mkuwa ndi gawo la michere yokhala ndi ntchito ya redox komanso yokhudzana ndi kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni ndi chakudya. Amachita nawo njira zopezera mpweya wamthupi la munthu. Kuperewera kumawonetsedwa ndi zovuta pakupanga kwamitsempha yam'mimba ndi mafupa, kukula kwa mafinya a dysplasia.
- 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 615 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndi chiyani chothandiza? Dzira la nkhuku, louma, lolimba, lolimbikitsidwa ndi shuga, zopatsa mphamvu, michere, zothandiza katundu Dzira la nkhuku, zouma, kukhazikika, zopindulitsa ndi shuga