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 114 | Tsamba 1684 | 6.8% | 6% | 1477 ga |
| Mapuloteni | 18.86 ga | 76 ga | 24.8% | 21.8% | 403 ga |
| mafuta | 3.69 ga | 56 ga | 6.6% | 5.8% | 1518 ga |
| Water | 75.66 ga | 2273 ga | 3.3% | 2.9% | 3004 ga |
| ash | 1.52 ga | ~ | |||
| mavitamini | |||||
| Vitamini A, RE | Makilogalamu 30 | Makilogalamu 900 | 3.3% | 2.9% | 3000 ga |
| Retinol | 0.03 mg | ~ | |||
| Vitamini B1, thiamine | 0.075 mg | 1.5 mg | 5% | 4.4% | 2000 ga |
| Vitamini B2, riboflavin | 0.074 mg | 1.8 mg | 4.1% | 3.6% | 2432 ga |
| Vitamini B5, pantothenic | 0.75 mg | 5 mg | 15% | 13.2% | 667 ga |
| Vitamini B6, pyridoxine | 0.12 mg | 2 mg | 6% | 5.3% | 1667 ga |
| Vitamini B9, folate | Makilogalamu 15 | Makilogalamu 400 | 3.8% | 3.3% | 2667 ga |
| Vitamini B12, cobalamin | Makilogalamu 2 | Makilogalamu 3 | 66.7% | 58.5% | 150 ga |
| Vitamini C, ascorbic | 2 mg | 90 mg | 2.2% | 1.9% | 4500 ga |
| Vitamini PP, NO | 1.25 mg | 20 mg | 6.3% | 5.5% | 1600 ga |
| Ma Macronutrients | |||||
| Potaziyamu, K | 356 mg | 2500 mg | 14.2% | 12.5% | 702 ga |
| Calcium, CA | 80 mg | 1000 mg | 8% | 7% | 1250 ga |
| Mankhwala a magnesium, mg | 30 mg | 400 mg | 7.5% | 6.6% | 1333 ga |
| Sodium, Na | 70 mg | 1300 mg | 5.4% | 4.7% | 1857 ga |
| Sulufule, S | 188.6 mg | 1000 mg | 18.9% | 16.6% | 530 ga |
| Phosphorus, P. | 200 mg | 800 mg | 25% | 21.9% | 400 ga |
| Tsatani Zinthu | |||||
| Iron, Faith | 1.49 mg | 18 mg | 8.3% | 7.3% | 1208 ga |
| Manganese, Mn | 0.889 mg | 2 mg | 44.5% | 39% | 225 ga |
| Mkuwa, Cu | Makilogalamu 93 | Makilogalamu 1000 | 9.3% | 8.2% | 1075 ga |
| Selenium, Ngati | Makilogalamu 12.6 | Makilogalamu 55 | 22.9% | 20.1% | 437 ga |
| Nthaka, Zn | 0.65 mg | 12 mg | 5.4% | 4.7% | 1846 ga |
| Amino Acids Ofunika | |||||
| Arginine * | 1.128 ga | ~ | |||
| valine | 0.971 ga | ~ | |||
| Mbiri * | 0.555 ga | ~ | |||
| Isoleucine | 0.869 ga | ~ | |||
| nyalugwe | 1.533 ga | ~ | |||
| lysine | 1.732 ga | ~ | |||
| methionine | 0.558 ga | ~ | |||
| threonine | 0.827 ga | ~ | |||
| tryptophan | 0.211 ga | ~ | |||
| chithuvj | 0.736 ga | ~ | |||
| Amino acid osinthika | |||||
| alanine | 1.14 ga | ~ | |||
| Aspartic asidi | 1.931 ga | ~ | |||
| glycine | 0.905 ga | ~ | |||
| Asidi a Glutamic | 2.815 ga | ~ | |||
| Mapuloteni | 0.667 ga | ~ | |||
| serine | 0.769 ga | ~ | |||
| tyrosin | 0.637 ga | ~ | |||
| Cysteine | 0.202 ga | ~ | |||
| sterols | |||||
| Cholesterol | 68 mg | pa 300 mg | |||
| Mafuta okhutira | |||||
| Mafuta okhutira | 0.78 ga | maulendo 18.7 г | |||
| 14: 0 Zachinsinsi | 0.087 ga | ~ | |||
| 16: 0 Palmitic | 0.593 ga | ~ | |||
| 18: 0 Stearin | 0.1 ga | ~ | |||
| Monounsaturated mafuta zidulo | 1.431 ga | Mphindi 16.8 г | 8.5% | 7.5% | |
| 16: 1 Palmitoleic | 0.382 ga | ~ | |||
| 18:1 Olein (omega-9) | 0.991 ga | ~ | |||
| 20: 1 Chidole (9) | 0.057 ga | ~ | |||
| Mafuta a Polyunsaturated acids | 1.062 ga | kuchokera 11.2 mpaka 20.6 | 9.5% | 8.3% | |
| 18: 2 Linoleic | 0.087 ga | ~ | |||
| 18: 3 Wachisoni | 0.111 ga | ~ | |||
| 18:4 Styoride Omega-3 | 0.039 ga | ~ | |||
| 20:4 Arachidonic | 0.144 ga | ~ | |||
| 20:5 Eicosapentaenoic (EPA), Omega-3 | 0.238 ga | ~ | |||
| Omega-3 mafuta acids | 0.829 ga | kuchokera 0.9 mpaka 3.7 | 92.1% | 80.8% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.084 ga | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.357 ga | ~ | |||
| Omega-6 mafuta acids | 0.231 ga | kuchokera 4.7 mpaka 16.8 | 4.9% | 4.3% |
Mphamvu ndi 114 kcal.
- 3 oz = 85 g (96.9 kCal)
- chingwe = 79 g (90.1 kCal)
Nsomba yamadzi abwino, mitundu yonse, yaiwisi mavitamini ndi michere yambiri monga: vitamini B5 - 15%, vitamini B12 - 66,7%, potaziyamu - 14,2%, phosphorus - 25%, manganese - 44,5%, selenium - 22,9%
- 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.
- 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: kalori 114 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, mchere, zomwe zimathandiza Mchere wamchere, mitundu yonse, zosaphika, zopatsa mphamvu, michere, zofunikira, Madzi amchere, mitundu yonse, yaiwisi