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 113 | Tsamba 1684 | 6.7% | 5.9% | 1490 ga |
| Mapuloteni | 24.69 ga | 76 ga | 32.5% | 28.8% | 308 ga |
| mafuta | 0.88 ga | 56 ga | 1.6% | 1.4% | 6364 ga |
| Water | 72.97 ga | 2273 ga | 3.2% | 2.8% | 3115 ga |
| ash | 1.54 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 24 | Makilogalamu 900 | 2.7% | 2.4% | 3750 ga |
| Retinol | 0.024 mg | ~ | |||
| Vitamini B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 4% | 2239 ga |
| Vitamini B2, riboflavin | 0.077 mg | 1.8 mg | 4.3% | 3.8% | 2338 ga |
| Vitamini B5, pantothenic | 0.87 mg | 5 mg | 17.4% | 15.4% | 575 ga |
| Vitamini B6, pyridoxine | 0.135 mg | 2 mg | 6.8% | 6% | 1481 ga |
| Vitamini B9, folate | Makilogalamu 17 | Makilogalamu 400 | 4.3% | 3.8% | 2353 ga |
| Vitamini B12, cobalamin | Makilogalamu 2.3 | Makilogalamu 3 | 76.7% | 67.9% | 130 ga |
| Vitamini C, ascorbic | 3.8 mg | 90 mg | 4.2% | 3.7% | 2368 ga |
| Vitamini PP, NO | 2.8 mg | 20 mg | 14% | 12.4% | 714 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 331 mg | 2500 mg | 13.2% | 11.7% | 755 ga |
| Calcium, CA | 73 mg | 1000 mg | 7.3% | 6.5% | 1370 ga |
| Mankhwala a magnesium, mg | 40 mg | 400 mg | 10% | 8.8% | 1000 ga |
| Sodium, Na | 49 mg | 1300 mg | 3.8% | 3.4% | 2653 ga |
| Sulufule, S | 246.9 mg | 1000 mg | 24.7% | 21.9% | 405 ga |
| Phosphorus, P. | 282 mg | 800 mg | 35.3% | 31.2% | 284 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 0.71 mg | 18 mg | 3.9% | 3.5% | 2535 ga |
| Manganese, Mn | 0.31 mg | 2 mg | 15.5% | 13.7% | 645 ga |
| Mkuwa, Cu | Makilogalamu 65 | Makilogalamu 1000 | 6.5% | 5.8% | 1538 ga |
| Selenium, Ngati | Makilogalamu 16.2 | Makilogalamu 55 | 29.5% | 26.1% | 340 ga |
| Nthaka, Zn | 0.86 mg | 12 mg | 7.2% | 6.4% | 1395 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.477 ga | ~ | |||
| valine | 1.272 ga | ~ | |||
| Mbiri * | 0.727 ga | ~ | |||
| Isoleucine | 1.138 ga | ~ | |||
| nyalugwe | 2.007 ga | ~ | |||
| lysine | 2.267 ga | ~ | |||
| methionine | 0.731 ga | ~ | |||
| threonine | 1.082 ga | ~ | |||
| tryptophan | 0.277 ga | ~ | |||
| chithuvj | 0.964 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.493 ga | ~ | |||
| Aspartic asidi | 2.528 ga | ~ | |||
| glycine | 1.185 ga | ~ | |||
| Asidi a Glutamic | 3.685 ga | ~ | |||
| Mapuloteni | 0.873 ga | ~ | |||
| serine | 1.007 ga | ~ | |||
| tyrosin | 0.833 ga | ~ | |||
| Cysteine | 0.265 ga | ~ | |||
| sterols | |||||
| Cholesterol | 50 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.151 ga | maulendo 18.7 г | |||
| 12: 0 Zolemba | 0.001 ga | ~ | |||
| 14: 0 Zachinsinsi | 0.023 ga | ~ | |||
| 16: 0 Palmitic | 0.1 ga | ~ | |||
| 18: 0 Stearin | 0.023 ga | ~ | |||
| Monounsaturated mafuta zidulo | 0.201 ga | Mphindi 16.8 г | 1.2% | 1.1% | |
| 16: 1 Palmitoleic | 0.072 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.101 ga | ~ | |||
| 20: 1 Chidole (9) | 0.017 ga | ~ | |||
| 22: 1 Erucova (Omega-9) | 0.006 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 0.259 ga | kuchokera 11.2 mpaka 20.6 | 2.3% | 2% | |
| 18: 2 Linoleic | 0.041 ga | ~ | |||
| 18: 3 Wachisoni | 0.027 ga | ~ | |||
| 20:4 Arachidonic | 0.036 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.042 ga | ~ | |||
| Omega-3 mafuta acids | 0.182 ga | kuchokera 0.9 mpaka 3.7 | 20.2% | 17.9% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.018 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.095 ga | ~ | |||
| Omega-6 mafuta acids | 0.077 ga | kuchokera 4.7 mpaka 16.8 | 1.6% | 1.4% |
Mphamvu ndi 113 kcal.
- 3 oz = 85 g (96.1 kCal)
- Mzere 0,5 = 155 g (175.2 kCal)
Wamba pike yophikidwa pa kutentha mavitamini ndi mchere wambiri monga: vitamini B5 - 17,4%, vitamini B12 - 76,7%, vitamini PP - 14%, potaziyamu - 13,2%, phosphorous - 35,3%, manganese - 15,5% 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 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.
- 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.
- 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: calorie okhutira 113 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, ndi phindu la Common pike yophikidwa kutentha, zopatsa mphamvu, zakudya, zothandiza katundu Common pike yophika pa kutentha