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 318 | Tsamba 1684 | 18.9% | 5.9% | 530 ga |
Mapuloteni | 12.14 ga | 76 ga | 16% | 5% | 626 ga |
mafuta | 4.6 ga | 56 ga | 8.2% | 2.6% | 1217 ga |
Zakudya | 58.26 ga | 219 ga | 26.6% | 8.4% | 376 ga |
Water | 6.1 ga | 2273 ga | 0.3% | 0.1% | 37262 ga |
ash | 18.9 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 3 | Makilogalamu 900 | 0.3% | 0.1% | 30000 ga |
Vitamini B1, thiamine | 0.191 mg | 1.5 mg | 12.7% | 4% | 785 ga |
Vitamini B2, riboflavin | 0.423 mg | 1.8 mg | 23.5% | 7.4% | 426 ga |
Vitamini B5, pantothenic | 0.997 mg | 5 mg | 19.9% | 6.3% | 502 ga |
Vitamini B6, pyridoxine | 0.778 mg | 2 mg | 38.9% | 12.2% | 257 ga |
Vitamini B9, folate | Makilogalamu 95 | Makilogalamu 400 | 23.8% | 7.5% | 421 ga |
Vitamini C, ascorbic | 30.7 mg | 90 mg | 34.1% | 10.7% | 293 ga |
Vitamini PP, NO | 16.825 mg | 20 mg | 84.1% | 26.4% | 119 ga |
Ma Macronutrients | |||||
Potaziyamu, K | 2130 mg | 2500 mg | 85.2% | 26.8% | 117 ga |
Calcium, CA | 1633 mg | 1000 mg | 163.3% | 51.4% | 61 ga |
Mankhwala a magnesium, mg | 314 mg | 400 mg | 78.5% | 24.7% | 127 ga |
Sodium, Na | 92 mg | 1300 mg | 7.1% | 2.2% | 1413 ga |
Sulufule, S | 121.4 mg | 1000 mg | 12.1% | 3.8% | 824 ga |
Phosphorus, P. | 6 mg | 800 mg | 0.8% | 0.3% | 13333 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.11 mg | 18 mg | 0.6% | 0.2% | 16364 ga |
Manganese, Mn | 1.512 mg | 2 mg | 75.6% | 23.8% | 132 ga |
Mkuwa, Cu | Makilogalamu 110 | Makilogalamu 1000 | 11% | 3.5% | 909 ga |
Nthaka, Zn | 0.3 mg | 12 mg | 2.5% | 0.8% | 4000 ga |
Amino Acids Ofunika | |||||
Arginine * | 0.799 ga | ~ | |||
valine | 0.705 ga | ~ | |||
Mbiri * | 0.325 ga | ~ | |||
Isoleucine | 0.65 ga | ~ | |||
nyalugwe | 1.234 ga | ~ | |||
lysine | 0.806 ga | ~ | |||
methionine | 0.311 ga | ~ | |||
threonine | 0.689 ga | ~ | |||
tryptophan | 0.266 ga | ~ | |||
chithuvj | 0.584 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.685 ga | ~ | |||
Aspartic asidi | 1.484 ga | ~ | |||
glycine | 0.698 ga | ~ | |||
Asidi a Glutamic | 1.77 ga | ~ | |||
Mapuloteni | 0.673 ga | ~ | |||
serine | 0.483 ga | ~ | |||
tyrosin | 0.419 ga | ~ | |||
Cysteine | 0.245 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 0.902 ga | maulendo 18.7 г | |||
16: 0 Palmitic | 0.616 ga | ~ | |||
18: 0 Stearin | 0.132 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.486 ga | Mphindi 16.8 г | 8.8% | 2.8% | |
16: 1 Palmitoleic | 0.035 ga | ~ | |||
18:1 Olein (omega-9) | 0.836 ga | ~ | |||
20: 1 Chidole (9) | 0.352 ga | ~ | |||
22: 1 Erucova (Omega-9) | 0.264 ga | ~ | |||
Mafuta a Polyunsaturated acids | 2.023 ga | kuchokera 11.2 mpaka 20.6 | 18.1% | 5.7% | |
18: 2 Linoleic | 0.572 ga | ~ | |||
18: 3 Wachisoni | 1.451 ga | ~ | |||
Omega-3 mafuta acids | 1.451 ga | kuchokera 0.9 mpaka 3.7 | 100% | 31.4% | |
Omega-6 mafuta acids | 0.572 ga | kuchokera 4.7 mpaka 16.8 | 12.2% | 3.8% |
Mphamvu ndi 318 kcal.
- chikho = 74 g (235.3 kCal)
- oz = 28.35 g (90.2 kcal)
Lonse mbewu walleye, zouma mavitamini ndi michere yambiri monga: vitamini B1 - 12,7%, vitamini B2 - 23,5%, vitamini B5 - 19,9%, vitamini B6 - 38,9%, vitamini B9 - 23,8%, vitamini C - 34,1%, vitamini PP - 84,1%, potaziyamu - 85,2%, calcium - 163,3%, magnesium - 78,5%, manganese - 75,6%, mkuwa - 11%
- 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.
- 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 B6 monga coenzyme, amatenga nawo gawo pama metabolism a nucleic acid ndi amino acid. Kuperewera kwamankhwala kumabweretsa kusokonekera kwa ma nucleic acid ndi mapuloteni, zomwe zimapangitsa kulepheretsa kukula kwa magawano ndi magawano, makamaka pakukula mofulumira kwa mafupa: mafupa, m'mimba epithelium, ndi zina zambiri. kusowa kwa zakudya m'thupi, kubadwa kwa ziwalo zobvutika komanso zovuta zakukula kwa mwana. Mgwirizano wolimba wasonyezedwa pakati pamiyeso yama folate ndi homocysteine komanso chiopsezo cha matenda amtima.
- vitamini C amatenga nawo mbali pakuchita redox, magwiridwe antchito amthupi, amalimbikitsa kuyamwa kwa chitsulo. Kulephera kumabweretsa kutuluka kwa magazi m'kamwa, kutuluka magazi chifukwa cha kuchuluka kwa kuperewera kwa magazi komanso kufooka kwa ma capillaries amwazi.
- 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.
- 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.
Tags: kalori okhutira 318 kcal, mankhwala, chakudya chopatsa thanzi, mavitamini, michere, phindu la Mbeu zonse zoyenda, zouma, zopatsa mphamvu, michere, zinthu zofunikira