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 119 | Tsamba 1684 | 7.1% | 6% | 1415 ga |
Mapuloteni | 21.49 ga | 76 ga | 28.3% | 23.8% | 354 ga |
mafuta | 2.97 ga | 56 ga | 5.3% | 4.5% | 1886 ga |
Water | 73.99 ga | 2273 ga | 3.3% | 2.8% | 3072 ga |
ash | 1.87 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 59 | Makilogalamu 900 | 6.6% | 5.5% | 1525 ga |
Retinol | 0.059 mg | ~ | |||
Vitamini B1, thiamine | 0.012 mg | 1.5 mg | 0.8% | 0.7% | 12500 ga |
Vitamini B2, riboflavin | 0.085 mg | 1.8 mg | 4.7% | 3.9% | 2118 ga |
Vitamini B5, pantothenic | 0.865 mg | 5 mg | 17.3% | 14.5% | 578 ga |
Vitamini B6, pyridoxine | 0.231 mg | 2 mg | 11.6% | 9.7% | 866 ga |
Vitamini B9, folate | Makilogalamu 17 | Makilogalamu 400 | 4.3% | 3.6% | 2353 ga |
Vitamini B12, cobalamin | Makilogalamu 2.31 | Makilogalamu 3 | 77% | 64.7% | 130 ga |
Vitamini PP, NO | 1.462 mg | 20 mg | 7.3% | 6.1% | 1368 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 487 mg | 2500 mg | 19.5% | 16.4% | 513 ga |
Calcium, CA | 90 mg | 1000 mg | 9% | 7.6% | 1111 ga |
Mankhwala a magnesium, mg | 38 mg | 400 mg | 9.5% | 8% | 1053 ga |
Sodium, Na | 51 mg | 1300 mg | 3.9% | 3.3% | 2549 ga |
Sulufule, S | 214.9 mg | 1000 mg | 21.5% | 18.1% | 465 ga |
Phosphorus, P. | 269 mg | 800 mg | 33.6% | 28.2% | 297 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.67 mg | 18 mg | 9.3% | 7.8% | 1078 ga |
Manganese, Mn | 0.769 mg | 2 mg | 38.5% | 32.4% | 260 ga |
Mkuwa, Cu | Makilogalamu 250 | Makilogalamu 1000 | 25% | 21% | 400 ga |
Selenium, Ngati | Makilogalamu 16.2 | Makilogalamu 55 | 29.5% | 24.8% | 340 ga |
Nthaka, Zn | 0.96 mg | 12 mg | 8% | 6.7% | 1250 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.286 ga | ~ | |||
valine | 1.107 ga | ~ | |||
Mbiri * | 0.633 ga | ~ | |||
Isoleucine | 0.99 ga | ~ | |||
nyalugwe | 1.746 ga | ~ | |||
lysine | 1.973 ga | ~ | |||
methionine | 0.636 ga | ~ | |||
threonine | 0.942 ga | ~ | |||
tryptophan | 0.241 ga | ~ | |||
chithuvj | 0.839 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.3 ga | ~ | |||
Aspartic asidi | 2.2 ga | ~ | |||
glycine | 1.031 ga | ~ | |||
Asidi a Glutamic | 3.208 ga | ~ | |||
Mapuloteni | 0.76 ga | ~ | |||
serine | 0.877 ga | ~ | |||
tyrosin | 0.725 ga | ~ | |||
Cysteine | 0.23 ga | ~ | |||
sterols | |||||
Cholesterol | 53 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.579 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.062 ga | ~ | |||
16: 0 Palmitic | 0.427 ga | ~ | |||
18: 0 Stearin | 0.085 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.905 ga | Mphindi 16.8 г | 5.4% | 4.5% | |
16: 1 Palmitoleic | 0.49 ga | ~ | |||
18:1 Olein (omega-9) | 0.388 ga | ~ | |||
20: 1 Chidole (9) | 0.018 ga | ~ | |||
Mafuta a Polyunsaturated acids | 1.035 ga | kuchokera 11.2 mpaka 20.6 | 9.2% | 7.7% | |
18: 2 Linoleic | 0.087 ga | ~ | |||
18: 3 Wachisoni | 0.067 ga | ~ | |||
18:4 Styoride Omega-3 | 0.041 ga | ~ | |||
20:4 Arachidonic | 0.132 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.244 ga | ~ | |||
Omega-3 mafuta acids | 0.817 ga | kuchokera 0.9 mpaka 3.7 | 90.8% | 76.3% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.094 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.371 ga | ~ | |||
Omega-6 mafuta acids | 0.219 ga | kuchokera 4.7 mpaka 16.8 | 4.7% | 3.9% |
Mphamvu ndi 119 kcal.
- 3 oz = 85 g (101.2 kCal)
- chingwe = 124 g (147.6 kCal)
Chukuchan yophika potentha mavitamini ndi michere yambiri monga: vitamini B5 - 17,3%, vitamini B6 - 11,6%, vitamini B12 - 77%, potaziyamu - 19,5%, phosphorus - 33,6%, manganese - 38,5%, mkuwa - 25 %, selenium - 29,5%
- 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.
- 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.
- Manganese amatenga nawo mbali pakupanga mafupa ndi mafupa olumikizana, ndi gawo la michere yomwe imakhudzidwa ndi kagayidwe kake ka amino acid, chakudya, catecholamines; zofunika pakuphatikizira kwa cholesterol ndi ma nucleotide. Kulephera kudya limodzi ndi kuchepa kwa kukula, kusokonekera kwa ziwalo zoberekera, kuwonjezeka kwa mafupa a mafupa, kusokonekera kwa ma carbohydrate ndi lipid metabolism.
- 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.
Tags: kalori okhutira 119 kcal, mankhwala zikuchokera, zakudya mtengo, mavitamini, mchere, mmene Chukuchan zothandiza, yophikidwa kutentha, zopatsa mphamvu, zakudya, zothandiza katundu Chukuchan yophika kutentha