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 257 | Tsamba 1684 | 15.3% | 6% | 655 ga |
Mapuloteni | 17.65 ga | 76 ga | 23.2% | 9% | 431 ga |
mafuta | 20.14 ga | 56 ga | 36% | 14% | 278 ga |
Water | 60.14 ga | 2273 ga | 2.6% | 1% | 3780 ga |
ash | 2.07 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 122 | Makilogalamu 900 | 13.6% | 5.3% | 738 ga |
Vitamini B1, thiamine | 0.13 mg | 1.5 mg | 8.7% | 3.4% | 1154 ga |
Vitamini B2, riboflavin | 0.12 mg | 1.8 mg | 6.7% | 2.6% | 1500 ga |
Vitamini B5, pantothenic | 0.99 mg | 5 mg | 19.8% | 7.7% | 505 ga |
Vitamini B6, pyridoxine | 0.39 mg | 2 mg | 19.5% | 7.6% | 513 ga |
Vitamini B9, folate | Makilogalamu 20 | Makilogalamu 400 | 5% | 1.9% | 2000 ga |
Vitamini B12, cobalamin | Makilogalamu 2 | Makilogalamu 3 | 66.7% | 26% | 150 ga |
Vitamini PP, NO | 5.3 mg | 20 mg | 26.5% | 10.3% | 377 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 471 mg | 2500 mg | 18.8% | 7.3% | 531 ga |
Calcium, CA | 50 mg | 1000 mg | 5% | 1.9% | 2000 ga |
Mankhwala a magnesium, mg | 74 mg | 400 mg | 18.5% | 7.2% | 541 ga |
Sodium, Na | 737 mg | 1300 mg | 56.7% | 22.1% | 176 ga |
Sulufule, S | 176.5 mg | 1000 mg | 17.7% | 6.9% | 567 ga |
Phosphorus, P. | 222 mg | 800 mg | 27.8% | 10.8% | 360 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.69 mg | 18 mg | 9.4% | 3.7% | 1065 ga |
Manganese, Mn | 0.02 mg | 2 mg | 1% | 0.4% | 10000 ga |
Mkuwa, Cu | Makilogalamu 36 | Makilogalamu 1000 | 3.6% | 1.4% | 2778 ga |
Selenium, Ngati | Makilogalamu 50.2 | Makilogalamu 55 | 91.3% | 35.5% | 110 ga |
Nthaka, Zn | 0.43 mg | 12 mg | 3.6% | 1.4% | 2791 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.057 ga | ~ | |||
valine | 0.91 ga | ~ | |||
Mbiri * | 0.52 ga | ~ | |||
Isoleucine | 0.814 ga | ~ | |||
nyalugwe | 1.435 ga | ~ | |||
lysine | 1.622 ga | ~ | |||
methionine | 0.523 ga | ~ | |||
threonine | 0.774 ga | ~ | |||
tryptophan | 0.198 ga | ~ | |||
chithuvj | 0.689 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.068 ga | ~ | |||
Aspartic asidi | 1.808 ga | ~ | |||
glycine | 0.848 ga | ~ | |||
Asidi a Glutamic | 2.636 ga | ~ | |||
Mapuloteni | 0.624 ga | ~ | |||
serine | 0.72 ga | ~ | |||
tyrosin | 0.596 ga | ~ | |||
Cysteine | 0.189 ga | ~ | |||
sterols | |||||
Cholesterol | 64 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 4.213 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.012 ga | ~ | |||
14: 0 Zachinsinsi | 0.946 ga | ~ | |||
16: 0 Palmitic | 2.703 ga | ~ | |||
18: 0 Stearin | 0.537 ga | ~ | |||
Monounsaturated mafuta zidulo | 10.605 ga | Mphindi 16.8 г | 63.1% | 24.6% | |
16: 1 Palmitoleic | 1.609 ga | ~ | |||
18:1 Olein (omega-9) | 5.361 ga | ~ | |||
20: 1 Chidole (9) | 1.87 ga | ~ | |||
22: 1 Erucova (Omega-9) | 1.716 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.688 ga | kuchokera 11.2 mpaka 20.6 | 24% | 9.3% | |
18: 2 Linoleic | 0.217 ga | ~ | |||
18: 3 Wachisoni | 0.125 ga | ~ | |||
18:4 Styoride Omega-3 | 0.15 ga | ~ | |||
20:4 Arachidonic | 0.137 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.891 ga | ~ | |||
Omega-3 mafuta acids | 2.333 ga | kuchokera 0.9 mpaka 3.7 | 100% | 38.9% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.222 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.945 ga | ~ | |||
Omega-6 mafuta acids | 0.354 ga | kuchokera 4.7 mpaka 16.8 | 7.5% | 2.9% |
Mphamvu ndi 257 kcal.
- oz = 28.35 g (72.9 kcal)
- 3 oz = 85 g (218.5 kCal)
Nsomba za malasha, zosuta mavitamini ndi michere yambiri monga: vitamini A - 13,6%, vitamini B5 - 19,8%, vitamini B6 - 19,5%, vitamini B12 - 66,7%, vitamini PP - 26,5%, potaziyamu - 18,8%, magnesium - 18,5%, phosphorous - 27,8%, selenium - 91,3%
- vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
- 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.
- 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.
- 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 257 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, ndiwothandiza bwanji nsomba zamakala, kusuta, zopatsa mphamvu, michere, zofunikira, nsomba zamakala, kusuta