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 228 | Tsamba 1684 | 13.5% | 5.9% | 739 ga |
| Mapuloteni | 11.6 ga | 76 ga | 15.3% | 6.7% | 655 ga |
| mafuta | 10.93 ga | 56 ga | 19.5% | 8.6% | 512 ga |
| Zakudya | 21.63 ga | 219 ga | 9.9% | 4.3% | 1012 ga |
| Water | 54.31 ga | 2273 ga | 2.4% | 1.1% | 4185 ga |
| ash | 1.53 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 18 | Makilogalamu 900 | 2% | 0.9% | 5000 ga |
| Retinol | 0.017 mg | ~ | |||
| Vitamini B1, thiamine | 0.18 mg | 1.5 mg | 12% | 5.3% | 833 ga |
| Vitamini B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 3.2% | 1385 ga |
| Vitamini B5, pantothenic | 0.73 mg | 5 mg | 14.6% | 6.4% | 685 ga |
| Vitamini B6, pyridoxine | 0.09 mg | 2 mg | 4.5% | 2% | 2222 ga |
| Vitamini B9, folate | Makilogalamu 53 | Makilogalamu 400 | 13.3% | 5.8% | 755 ga |
| Vitamini B12, cobalamin | Makilogalamu 0.63 | Makilogalamu 3 | 21% | 9.2% | 476 ga |
| Vitamini C, ascorbic | 1.4 mg | 90 mg | 1.6% | 0.7% | 6429 ga |
| Vitamini PP, NO | 4.43 mg | 20 mg | 22.2% | 9.7% | 451 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 131 mg | 2500 mg | 5.2% | 2.3% | 1908 ga |
| Calcium, CA | 29 mg | 1000 mg | 2.9% | 1.3% | 3448 ga |
| Mankhwala a magnesium, mg | 31 mg | 400 mg | 7.8% | 3.4% | 1290 ga |
| Sodium, Na | 505 mg | 1300 mg | 38.8% | 17% | 257 ga |
| Phosphorus, P. | 86 mg | 800 mg | 10.8% | 4.7% | 930 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.03 mg | 18 mg | 5.7% | 2.5% | 1748 ga |
| Manganese, Mn | 0.2 mg | 2 mg | 10% | 4.4% | 1000 ga |
| Mkuwa, Cu | Makilogalamu 167 | Makilogalamu 1000 | 16.7% | 7.3% | 599 ga |
| Selenium, Ngati | Makilogalamu 23.5 | Makilogalamu 55 | 42.7% | 18.7% | 234 ga |
| Nthaka, Zn | 0.73 mg | 12 mg | 6.1% | 2.7% | 1644 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 0.633 ga | ~ | |||
| valine | 0.596 ga | ~ | |||
| Mbiri * | 0.314 ga | ~ | |||
| Isoleucine | 0.521 ga | ~ | |||
| nyalugwe | 0.907 ga | ~ | |||
| lysine | 0.842 ga | ~ | |||
| methionine | 0.295 ga | ~ | |||
| threonine | 0.462 ga | ~ | |||
| tryptophan | 0.134 ga | ~ | |||
| chithuvj | 0.495 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 0.619 ga | ~ | |||
| Aspartic asidi | 1.022 ga | ~ | |||
| glycine | 0.531 ga | ~ | |||
| Asidi a Glutamic | 2.324 ga | ~ | |||
| Mapuloteni | 0.669 ga | ~ | |||
| serine | 0.512 ga | ~ | |||
| tyrosin | 0.359 ga | ~ | |||
| Cysteine | 0.15 ga | ~ | |||
| sterols | |||||
| Cholesterol | 19 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 2.082 ga | maulendo 18.7 г | |||
| Monounsaturated mafuta zidulo | 5.235 ga | Mphindi 16.8 г | 31.2% | 13.7% | |
| Mafuta a Polyunsaturated acids | 2.85 ga | kuchokera 11.2 mpaka 20.6 | 25.4% | 11.1% |
Mphamvu ndi 228 kcal.
- Sitimayo = 256 g (583.7 kCal)
Chakudya chofulumira, sangweji ya sitima yapamadzi yokhala ndi saladi ya tuna mavitamini ndi michere yambiri monga: vitamini B1 - 12%, vitamini B5 - 14,6%, vitamini B9 - 13,3%, vitamini B12 - 21%, vitamini PP - 22,2%, mkuwa - 16,7% , selenium - 42,7%
- 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 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 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 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.
- 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.
Tags: zopatsa mphamvu 228 kcal, kapangidwe kake, zakudya zopatsa thanzi, mavitamini, mchere, chifukwa Chakudya Chachangu, Sangweji ya Submarina yokhala ndi saladi ya tuna, zopatsa mphamvu, zopatsa thanzi, zinthu zothandiza Chakudya chofulumira, Sangweji ya Submarina yokhala ndi saladi ya tuna