Zakudya zopatsa mphamvu Zakudya za nkhuku, mazira. Kupangidwa kwa mankhwala ndi phindu la zakudya.

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 zabwinokuchulukaZachikhalidwe **% yazizolowezi mu 100 g% ya zachilendo mu 100 kcal100% yachibadwa
Mtengo wa calorieTsamba 147Tsamba 16848.7%5.9%1146 ga
Mapuloteni12.33 ga76 ga16.2%11%616 ga
mafuta9.95 ga56 ga17.8%12.1%563 ga
Zakudya1.01 ga219 ga0.5%0.3%21683 ga
Water75.81 ga2273 ga3.3%2.2%2998 ga
ash0.91 ga~
mavitamini
Vitamini A, REMakilogalamu 171Makilogalamu 90019%12.9%526 ga
Retinol0.171 mg~
beta CryptoxanthinMakilogalamu 9~
Lutein + ZeaxanthinMakilogalamu 471~
Vitamini B1, thiamine0.067 mg1.5 mg4.5%3.1%2239 ga
Vitamini B2, riboflavin0.523 mg1.8 mg29.1%19.8%344 ga
Vitamini B4, choline268.3 mg500 mg53.7%36.5%186 ga
Vitamini B5, pantothenic1.57 mg5 mg31.4%21.4%318 ga
Vitamini B6, pyridoxine0.188 mg2 mg9.4%6.4%1064 ga
Vitamini B9, folateMakilogalamu 87Makilogalamu 40021.8%14.8%460 ga
Vitamini B12, cobalaminMakilogalamu 1Makilogalamu 333.3%22.7%300 ga
Vitamini D, calciferolMakilogalamu 2.6Makilogalamu 1026%17.7%385 ga
Vitamini D3, cholecalciferolMakilogalamu 2.6~
Vitamini E, alpha tocopherol, TE0.72 mg15 mg4.8%3.3%2083 ga
Vitamini K, phylloquinoneMakilogalamu 0.3Makilogalamu 1200.3%0.2%40000 ga
Vitamini PP, NO0.103 mg20 mg0.5%0.3%19417 ga
Ma Macronutrients
Potaziyamu, K135 mg2500 mg5.4%3.7%1852 ga
Calcium, CA62 mg1000 mg6.2%4.2%1613 ga
Mankhwala a magnesium, mg9 mg400 mg2.3%1.6%4444 ga
Sodium, Na128 mg1300 mg9.8%6.7%1016 ga
Sulufule, S123.3 mg1000 mg12.3%8.4%811 ga
Phosphorus, P.193 mg800 mg24.1%16.4%415 ga
Tsatani Zinthu
Iron, Faith1.74 mg18 mg9.7%6.6%1034 ga
Manganese, Mn0.032 mg2 mg1.6%1.1%6250 ga
Mkuwa, CuMakilogalamu 53Makilogalamu 10005.3%3.6%1887 ga
Selenium, NgatiMakilogalamu 37.2Makilogalamu 5567.6%46%148 ga
Nthaka, Zn1.32 mg12 mg11%7.5%909 ga
Zakudya zam'mimba
Mono- ndi disaccharides (shuga)0.25 gamaulendo 100 г
Shuga (dextrose)0.25 ga~
Amino Acids Ofunika
Arginine *0.812 ga~
valine0.816 ga~
Mbiri *0.322 ga~
Isoleucine0.661 ga~
nyalugwe1.11 ga~
lysine0.929 ga~
methionine0.4 ga~
threonine0.555 ga~
tryptophan0.192 ga~
chithuvj0.675 ga~
Amino acid osinthika
alanine0.72 ga~
Aspartic asidi1.302 ga~
glycine0.432 ga~
Asidi a Glutamic1.649 ga~
Mapuloteni0.497 ga~
serine0.983 ga~
tyrosin0.535 ga~
Cysteine0.288 ga~
sterols
Cholesterol372 mgpa 300 mg
Mafuta acid
Transgender0.054 gamaulendo 1.9 г
mafuta opatsirana amtundu wa monounsaturated0.032 ga~
Mafuta okhutira
Mafuta okhutira3.382 gamaulendo 18.7 г
14: 0 Zachinsinsi0.032 ga~
15:0 Pentadecanoic0.022 ga~
16: 0 Palmitic2.435 ga~
17-0 margarine0.022 ga~
18: 0 Stearin0.87 ga~
Monounsaturated mafuta zidulo3.905 gaMphindi 16.8 г23.2%15.8%
14:1 Miristoleic0.022 ga~
16: 1 Palmitoleic0.213 ga~
18:1 Olein (omega-9)3.648 ga~
18:1 mz3.617 ga~
18: 1 kusinthana0.032 ga~
20: 1 Chidole (9)0.022 ga~
Mafuta a Polyunsaturated acids1.892 gakuchokera 11.2 mpaka 20.616.9%11.5%
18: 2 Linoleic1.564 ga~
18:2 Omega-6, cis, cis1.542 ga~
18:2, sintha0.022 ga~
18: 3 Wachisoni0.054 ga~
18:3 Omega-3, alpha linolenic0.032 ga~
18: 3 Omega-6, Gamma Linolenic0.022 ga~
20: 2 Eicosadienoic, Omega-6, cis, cis0.022 ga~
20:4 Arachidonic0.181 ga~
Omega-3 mafuta acids0.103 gakuchokera 0.9 mpaka 3.711.4%7.8%
22: 5 Docosapentaenoic (DPC), Omega-30.022 ga~
22: 6 Docosahexaenoic (DHA), Omega-30.049 ga~
Omega-6 mafuta acids1.767 gakuchokera 4.7 mpaka 16.837.6%25.6%
 

Mphamvu ndi 147 kcal.

Dzira la nkhuku, mazira mavitamini ndi michere yambiri monga: vitamini A - 19%, vitamini B2 - 29,1%, choline - 53,7%, vitamini B5 - 31,4%, vitamini B9 - 21,8%, vitamini B12 - 33,3, 26%, vitamini D - 24,1%, phosphorous - 67,6%, selenium - 11%, zinc - XNUMX%
  • 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 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.
  • 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.
  • 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 147 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndi chiyani chothandiza? Dzira la nkhuku, mazira, zopatsa mphamvu, zopatsa thanzi, zothandiza katundu Dzira la nkhuku, mazira

Siyani Mumakonda