Zakudya zopatsa mphamvu Zakudya za nkhuku, mazira, mchere. 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 138Tsamba 16848.2%5.9%1220 ga
Mapuloteni10.97 ga76 ga14.4%10.4%693 ga
mafuta10.07 ga56 ga18%13%556 ga
Zakudya0.83 ga219 ga0.4%0.3%26386 ga
Water67.83 ga2273 ga3%2.2%3351 ga
ash10.3 ga~
mavitamini
Vitamini A, REMakilogalamu 149Makilogalamu 90016.6%12%604 ga
Retinol0.149 mg~
beta CryptoxanthinMakilogalamu 9~
Lutein + ZeaxanthinMakilogalamu 417~
Vitamini B1, thiamine0.06 mg1.5 mg4%2.9%2500 ga
Vitamini B2, riboflavin0.443 mg1.8 mg24.6%17.8%406 ga
Vitamini B4, choline297 mg500 mg59.4%43%168 ga
Vitamini B5, pantothenic1.26 mg5 mg25.2%18.3%397 ga
Vitamini B6, pyridoxine0.226 mg2 mg11.3%8.2%885 ga
Vitamini B9, folateMakilogalamu 69Makilogalamu 40017.3%12.5%580 ga
Vitamini B12, cobalaminMakilogalamu 1.21Makilogalamu 340.3%29.2%248 ga
Vitamini D, calciferolMakilogalamu 1.5Makilogalamu 1015%10.9%667 ga
Vitamini D3, cholecalciferolMakilogalamu 1.5~
Vitamini E, alpha tocopherol, TE0.8 mg15 mg5.3%3.8%1875 ga
Vitamini K, phylloquinoneMakilogalamu 0.3Makilogalamu 1200.3%0.2%40000 ga
Vitamini PP, NO0.077 mg20 mg0.4%0.3%25974 ga
Ma Macronutrients
Potaziyamu, K128 mg2500 mg5.1%3.7%1953 ga
Calcium, CA55 mg1000 mg5.5%4%1818 ga
Mankhwala a magnesium, mg9 mg400 mg2.3%1.7%4444 ga
Sodium, Na3663 mg1300 mg281.8%204.2%35 ga
Sulufule, S109.7 mg1000 mg11%8%912 ga
Phosphorus, P.186 mg800 mg23.3%16.9%430 ga
Tsatani Zinthu
Iron, Faith1.71 mg18 mg9.5%6.9%1053 ga
Manganese, Mn0.033 mg2 mg1.7%1.2%6061 ga
Mkuwa, CuMakilogalamu 64Makilogalamu 10006.4%4.6%1563 ga
Selenium, NgatiMakilogalamu 30.4Makilogalamu 5555.3%40.1%181 ga
Nthaka, Zn1.3 mg12 mg10.8%7.8%923 ga
Zakudya zam'mimba
Mono- ndi disaccharides (shuga)0.07 gamaulendo 100 г
Shuga (dextrose)0.07 ga~
Amino Acids Ofunika
Arginine *0.7 ga~
valine0.673 ga~
Mbiri *0.273 ga~
Isoleucine0.56 ga~
nyalugwe0.94 ga~
lysine0.793 ga~
methionine0.303 ga~
threonine0.483 ga~
tryptophan0.226 ga~
chithuvj0.577 ga~
Amino acid osinthika
alanine0.607 ga~
Aspartic asidi1.113 ga~
glycine0.363 ga~
Asidi a Glutamic1.417 ga~
Mapuloteni0.42 ga~
serine0.85 ga~
tyrosin0.463 ga~
Cysteine0.24 ga~
sterols
Cholesterol387 mgpa 300 mg
Mafuta acid
Transgender0.09 gamaulendo 1.9 г
Mafuta okhutira
Mafuta okhutira3.178 gamaulendo 18.7 г
4: 0 wochuluka0.004 ga~
14: 0 Zachinsinsi0.039 ga~
15:0 Pentadecanoic0.004 ga~
16: 0 Palmitic2.297 ga~
17-0 margarine0.018 ga~
18: 0 Stearin0.82 ga~
Monounsaturated mafuta zidulo4 gaMphindi 16.8 г23.8%17.2%
14:1 Miristoleic0.005 ga~
16: 1 Palmitoleic0.26 ga~
17:1 Heptadecene0.009 ga~
18:1 Olein (omega-9)3.697 ga~
20: 1 Chidole (9)0.029 ga~
Mafuta a Polyunsaturated acids1.627 gakuchokera 11.2 mpaka 20.614.5%10.5%
18: 2 Linoleic1.324 ga~
18: 3 Wachisoni0.044 ga~
18:3 Omega-3, alpha linolenic0.033 ga~
18: 3 Omega-6, Gamma Linolenic0.011 ga~
20: 2 Eicosadienoic, Omega-6, cis, cis0.022 ga~
20:4 Arachidonic0.17 ga~
Omega-3 mafuta acids0.081 gakuchokera 0.9 mpaka 3.79%6.5%
22: 5 Docosapentaenoic (DPC), Omega-30.002 ga~
22: 6 Docosahexaenoic (DHA), Omega-30.046 ga~
Omega-6 mafuta acids1.527 gakuchokera 4.7 mpaka 16.832.5%23.6%
 

Mphamvu ndi 138 kcal.

Dzira la nkhuku, mazira, mchere mavitamini ndi michere yambiri monga: vitamini A - 16,6%, vitamini B2 - 24,6%, choline - 59,4%, vitamini B5 - 25,2%, vitamini B6 - 11,3%, vitamini B9 - 17,3%, vitamini B12 - 40,3%, vitamini D - 15%, phosphorus - 23,3%, selenium - 55,3%
  • 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 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.
  • 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.
Tags: kalori okhutira 138 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe ndi zothandiza Dzira la nkhuku, mazira, mchere, zopatsa mphamvu, michere, zothandiza nkhuku Dzira, mazira, mchere

Siyani Mumakonda