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 378 | Tsamba 1684 | 22.4% | 5.9% | 446 ga |
Mapuloteni | 62.09 ga | 76 ga | 81.7% | 21.6% | 122 ga |
mafuta | 14.38 ga | 56 ga | 25.7% | 6.8% | 389 ga |
Water | 22.79 ga | 2273 ga | 1% | 0.3% | 9974 ga |
ash | 3.69 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 16 | Makilogalamu 900 | 1.8% | 0.5% | 5625 ga |
Retinol | 0.016 mg | ~ | |||
Vitamini B1, thiamine | 0.356 mg | 1.5 mg | 23.7% | 6.3% | 421 ga |
Vitamini B2, riboflavin | 0.463 mg | 1.8 mg | 25.7% | 6.8% | 389 ga |
Vitamini B4, choline | 231.2 mg | 500 mg | 46.2% | 12.2% | 216 ga |
Vitamini B5, pantothenic | 2.76 mg | 5 mg | 55.2% | 14.6% | 181 ga |
Vitamini B6, pyridoxine | 0.681 mg | 2 mg | 34.1% | 9% | 294 ga |
Vitamini B9, folate | Makilogalamu 12 | Makilogalamu 400 | 3% | 0.8% | 3333 ga |
Vitamini B12, cobalamin | Makilogalamu 28.6 | Makilogalamu 3 | 953.3% | 252.2% | 10 ga |
Vitamini E, alpha tocopherol, TE | 0.82 mg | 15 mg | 5.5% | 1.5% | 1829 ga |
Popanga madzi a gamma Tocopherol | 0.05 mg | ~ | |||
Vitamini PP, NO | 14.65 mg | 20 mg | 73.3% | 19.4% | 137 ga |
betaine | 10.6 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 910 mg | 2500 mg | 36.4% | 9.6% | 275 ga |
Calcium, CA | 155 mg | 1000 mg | 15.5% | 4.1% | 645 ga |
Mankhwala a magnesium, mg | 68 mg | 400 mg | 17% | 4.5% | 588 ga |
Sodium, Na | 190 mg | 1300 mg | 14.6% | 3.9% | 684 ga |
Sulufule, S | 620.9 mg | 1000 mg | 62.1% | 16.4% | 161 ga |
Phosphorus, P. | 650 mg | 800 mg | 81.3% | 21.5% | 123 ga |
Tsatani Zinthu | |||||
Iron, Faith | 2.2 mg | 18 mg | 12.2% | 3.2% | 818 ga |
Manganese, Mn | 0.071 mg | 2 mg | 3.6% | 1% | 2817 ga |
Mkuwa, Cu | Makilogalamu 254 | Makilogalamu 1000 | 25.4% | 6.7% | 394 ga |
Selenium, Ngati | Makilogalamu 103.8 | Makilogalamu 55 | 188.7% | 49.9% | 53 ga |
Nthaka, Zn | 1.4 mg | 12 mg | 11.7% | 3.1% | 857 ga |
sterols | |||||
Cholesterol | 214 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 2.395 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.04 ga | ~ | |||
14: 0 Zachinsinsi | 0.675 ga | ~ | |||
15:0 Pentadecanoic | 0.04 ga | ~ | |||
16: 0 Palmitic | 1.185 ga | ~ | |||
17-0 margarine | 0.11 ga | ~ | |||
18: 0 Stearin | 0.345 ga | ~ | |||
Monounsaturated mafuta zidulo | 5.139 ga | Mphindi 16.8 г | 30.6% | 8.1% | |
16: 1 Palmitoleic | 0.48 ga | ~ | |||
17:1 Heptadecene | 0.004 ga | ~ | |||
18:1 Olein (omega-9) | 1.99 ga | ~ | |||
20: 1 Chidole (9) | 1.405 ga | ~ | |||
22: 1 Erucova (Omega-9) | 1.23 ga | ~ | |||
24: 1 Nervonic, cis (Omega-9) | 0.03 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.323 ga | kuchokera 11.2 mpaka 20.6 | 20.7% | 5.5% | |
18: 2 Linoleic | 0.125 ga | ~ | |||
18: 3 Wachisoni | 0.115 ga | ~ | |||
18:4 Styoride Omega-3 | 0.135 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.025 ga | ~ | |||
20:3 Eicosatriene | 0.01 ga | ~ | |||
20:4 Arachidonic | 0.115 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.61 ga | ~ | |||
21:5 Geneicosapentaenoic, Omega-3 | 0.02 ga | ~ | |||
Omega-3 mafuta acids | 2.045 ga | kuchokera 0.9 mpaka 3.7 | 100% | 26.5% | |
22:4 Docosatetraene, Omega-6 | 0.004 ga | ~ | |||
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.215 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.95 ga | ~ | |||
Omega-6 mafuta acids | 0.279 ga | kuchokera 4.7 mpaka 16.8 | 5.9% | 1.6% |
Mphamvu ndi 378 kcal.
Keta, zouma, (Alaska) mavitamini ndi michere yambiri monga: vitamini B1 - 23,7%, vitamini B2 - 25,7%, choline - 46,2%, vitamini B5 - 55,2%, vitamini B6 - 34,1%, vitamini B12 - 953,3%, vitamini PP - 73,3%, potaziyamu - 36,4%, calcium - 15,5%, magnesium - 17%, phosphorus - 81,3%, chitsulo - 12,2%, mkuwa - 25,4, 188,7, 11,7%, selenium - XNUMX%, zinc - XNUMX%
- 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.
- 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 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.
- 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 378 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zabwino za Chum saumoni, zouma, (Alaska), zopatsa mphamvu, zopatsa thanzi, zopindulitsa za Chum saumoni, zouma, (Alaska)