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 88 | Tsamba 1684 | 5.2% | 5.9% | 1914 ga |
Mapuloteni | 19.26 ga | 76 ga | 25.3% | 28.8% | 395 ga |
mafuta | 0.69 ga | 56 ga | 1.2% | 1.4% | 8116 ga |
Water | 78.92 ga | 2273 ga | 3.5% | 4% | 2880 ga |
ash | 1.2 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 21 | Makilogalamu 900 | 2.3% | 2.6% | 4286 ga |
Retinol | 0.021 mg | ~ | |||
Vitamini B1, thiamine | 0.058 mg | 1.5 mg | 3.9% | 4.4% | 2586 ga |
Vitamini B2, riboflavin | 0.063 mg | 1.8 mg | 3.5% | 4% | 2857 ga |
Vitamini B4, choline | 65 mg | 500 mg | 13% | 14.8% | 769 ga |
Vitamini B5, pantothenic | 0.75 mg | 5 mg | 15% | 17% | 667 ga |
Vitamini B6, pyridoxine | 0.117 mg | 2 mg | 5.9% | 6.7% | 1709 ga |
Vitamini B9, folate | Makilogalamu 15 | Makilogalamu 400 | 3.8% | 4.3% | 2667 ga |
Vitamini B12, cobalamin | Makilogalamu 2 | Makilogalamu 3 | 66.7% | 75.8% | 150 ga |
Vitamini C, ascorbic | 3.8 mg | 90 mg | 4.2% | 4.8% | 2368 ga |
Vitamini D, calciferol | Makilogalamu 2.5 | Makilogalamu 10 | 25% | 28.4% | 400 ga |
Vitamini D3, cholecalciferol | Makilogalamu 2.5 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.2 mg | 15 mg | 1.3% | 1.5% | 7500 ga |
Vitamini K, phylloquinone | Makilogalamu 0.1 | Makilogalamu 120 | 0.1% | 0.1% | 120000 ga |
Vitamini PP, NO | 2.3 mg | 20 mg | 11.5% | 13.1% | 870 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 259 mg | 2500 mg | 10.4% | 11.8% | 965 ga |
Calcium, CA | 57 mg | 1000 mg | 5.7% | 6.5% | 1754 ga |
Mankhwala a magnesium, mg | 31 mg | 400 mg | 7.8% | 8.9% | 1290 ga |
Sodium, Na | 39 mg | 1300 mg | 3% | 3.4% | 3333 ga |
Sulufule, S | 192.6 mg | 1000 mg | 19.3% | 21.9% | 519 ga |
Phosphorus, P. | 220 mg | 800 mg | 27.5% | 31.3% | 364 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.55 mg | 18 mg | 3.1% | 3.5% | 3273 ga |
Manganese, Mn | 0.24 mg | 2 mg | 12% | 13.6% | 833 ga |
Mkuwa, Cu | Makilogalamu 51 | Makilogalamu 1000 | 5.1% | 5.8% | 1961 ga |
Selenium, Ngati | Makilogalamu 12.6 | Makilogalamu 55 | 22.9% | 26% | 437 ga |
Nthaka, Zn | 0.67 mg | 12 mg | 5.6% | 6.4% | 1791 ga |
Amino Acids Ofunika | |||||
Arginine * | 1.152 ga | ~ | |||
valine | 0.992 ga | ~ | |||
Mbiri * | 0.567 ga | ~ | |||
Isoleucine | 0.887 ga | ~ | |||
nyalugwe | 1.565 ga | ~ | |||
lysine | 1.768 ga | ~ | |||
methionine | 0.57 ga | ~ | |||
threonine | 0.844 ga | ~ | |||
tryptophan | 0.216 ga | ~ | |||
chithuvj | 0.752 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.165 ga | ~ | |||
Aspartic asidi | 1.972 ga | ~ | |||
glycine | 0.924 ga | ~ | |||
Asidi a Glutamic | 2.875 ga | ~ | |||
Mapuloteni | 0.681 ga | ~ | |||
serine | 0.786 ga | ~ | |||
tyrosin | 0.65 ga | ~ | |||
Cysteine | 0.206 ga | ~ | |||
sterols | |||||
Cholesterol | 39 mg | pa 300 mg | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.118 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.018 ga | ~ | |||
16: 0 Palmitic | 0.078 ga | ~ | |||
18: 0 Stearin | 0.018 ga | ~ | |||
Monounsaturated mafuta zidulo | 0.157 ga | Mphindi 16.8 г | 0.9% | 1% | |
16: 1 Palmitoleic | 0.056 ga | ~ | |||
18:1 Olein (omega-9) | 0.079 ga | ~ | |||
20: 1 Chidole (9) | 0.013 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.005 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.202 ga | kuchokera 11.2 mpaka 20.6 | 1.8% | 2% | |
18: 2 Linoleic | 0.032 ga | ~ | |||
18: 3 Wachisoni | 0.021 ga | ~ | |||
20:4 Arachidonic | 0.028 ga | ~ | |||
20:5 Eicosapentaenoic (EPA), Omega-3 | 0.033 ga | ~ | |||
Omega-3 mafuta acids | 0.142 ga | kuchokera 0.9 mpaka 3.7 | 15.8% | 18% | |
22: 5 Docosapentaenoic (DPC), Omega-3 | 0.014 ga | ~ | |||
22: 6 Docosahexaenoic (DHA), Omega-3 | 0.074 ga | ~ | |||
Omega-6 mafuta acids | 0.06 ga | kuchokera 4.7 mpaka 16.8 | 1.3% | 1.5% |
Mphamvu ndi 88 kcal.
- 3 oz = 85 g (74.8 kCal)
- Mzere 0,5 = 198 g (174.2 kCal)
Wamba pike, yaiwisi mavitamini ndi mchere wambiri monga: choline - 13%, vitamini B5 - 15%, vitamini B12 - 66,7%, vitamini D - 25%, vitamini PP - 11,5%, phosphorous - 27,5%, manganese; 12%, selenium - 22,9%
- 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 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.
- Vitamini PP amachita nawo zochita redox mphamvu kagayidwe. Kusakwanira kudya mavitamini kumatsagana ndi kusokonekera kwa khungu, m'mimba komanso m'mitsempha.
- 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 zili 88 kcal, mankhwala, mtengo wapatali, mavitamini, mchere, mmene wamba pike zothandiza, yaiwisi, zopatsa mphamvu, zakudya, zothandiza katundu Pike yaiwisi, yaiwisi