Zakudya za caloriki Dzira la nkhuku yokazinga (yopanda mafuta). Kupangidwa kwa mankhwala ndi phindu la zakudya.

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 zabwinokuchulukaZachikhalidwe **% yazizolowezi mu 100 g% ya zachilendo mu 100 kcal100% yachibadwa
Mtengo wa calorieTsamba 174.6Tsamba 168410.4%6%964 ga
Mapuloteni14.598 ga76 ga19.2%11%521 ga
mafuta12.557 ga56 ga22.4%12.8%446 ga
Zakudya0.805 ga219 ga0.4%0.2%27205 ga
Water69.84 ga2273 ga3.1%1.8%3255 ga
ash1.149 ga~
mavitamini
Vitamini A, REMakilogalamu 269Makilogalamu 90029.9%17.1%335 ga
Retinol0.259 mg~
beta carotenes0.062 mg5 mg1.2%0.7%8065 ga
Vitamini B1, thiamine0.08 mg1.5 mg5.3%3%1875 ga
Vitamini B2, riboflavin0.506 mg1.8 mg28.1%16.1%356 ga
Vitamini B4, choline288.51 mg500 mg57.7%33%173 ga
Vitamini B5, pantothenic1.494 mg5 mg29.9%17.1%335 ga
Vitamini B6, pyridoxine0.161 mg2 mg8.1%4.6%1242 ga
Vitamini B9, folateMakilogalamu 8.046Makilogalamu 4002%1.1%4971 ga
Vitamini B12, cobalaminMakilogalamu 0.598Makilogalamu 319.9%11.4%502 ga
Vitamini D, calciferolMakilogalamu 2.529Makilogalamu 1025.3%14.5%395 ga
Vitamini E, alpha tocopherol, TE0.69 mg15 mg4.6%2.6%2174 ga
Vitamini H, biotinMakilogalamu 23.218Makilogalamu 5046.4%26.6%215 ga
Vitamini K, phylloquinoneMakilogalamu 0.3Makilogalamu 1200.3%0.2%40000 ga
Vitamini PP, NO2.6416 mg20 mg13.2%7.6%757 ga
niacin0.218 mg~
Ma Macronutrients
Potaziyamu, K160.92 mg2500 mg6.4%3.7%1554 ga
Calcium, CA63.22 mg1000 mg6.3%3.6%1582 ga
Mankhwala a magnesium, mg13.79 mg400 mg3.4%1.9%2901 ga
Sodium, Na154.02 mg1300 mg11.8%6.8%844 ga
Sulufule, S202.3 mg1000 mg20.2%11.6%494 ga
Phosphorus, P.220.7 mg800 mg27.6%15.8%362 ga
Mankhwala, Cl179.31 mg2300 mg7.8%4.5%1283 ga
Tsatani Zinthu
Iron, Faith2.874 mg18 mg16%9.2%626 ga
Ayodini, ineMakilogalamu 22.99Makilogalamu 15015.3%8.8%652 ga
Cobalt, Co.Makilogalamu 11.494Makilogalamu 10114.9%65.8%87 ga
Manganese, Mn0.0333 mg2 mg1.7%1%6006 ga
Mkuwa, CuMakilogalamu 95.4Makilogalamu 10009.5%5.4%1048 ga
Mzinda wa Molybdenum, Mo.Makilogalamu 6.897Makilogalamu 709.9%5.7%1015 ga
Selenium, NgatiMakilogalamu 36.437Makilogalamu 5566.2%37.9%151 ga
Zamadzimadzi, FMakilogalamu 63.22Makilogalamu 40001.6%0.9%6327 ga
Chrome, KrMakilogalamu 4.6Makilogalamu 509.2%5.3%1087 ga
Nthaka, Zn1.2759 mg12 mg10.6%6.1%941 ga
Zakudya zam'mimba
Mono- ndi disaccharides (shuga)0.805 gamaulendo 100 г
sterols
Cholesterol655.17 mgpa 300 mg
Mafuta okhutira
Mafuta okhutira3.4 gamaulendo 18.7 г
Monounsaturated mafuta zidulo6.182 gaMphindi 16.8 г36.8%21.1%
Mafuta a Polyunsaturated acids3.251 gakuchokera 11.2 mpaka 20.629%16.6%
Omega-3 mafuta acids0.207 gakuchokera 0.9 mpaka 3.723%13.2%
Omega-6 mafuta acids3.042 gakuchokera 4.7 mpaka 16.864.7%37.1%
 

Mphamvu ndi 174,6 kcal.

  • Chidutswa = 50 gr (87.3 kcal)
  • C0 = 60 g (104.8 kcal)
  • C1 = 50 g (87.3 kcal)
  • C2 = 40 g (69.8 kcal)
  • C3 = 32 g (55.9 kcal)
Dzira la nkhuku yokazinga (yopanda mafuta) mavitamini ndi michere yambiri monga: vitamini A - 29,9%, vitamini B2 - 28,1%, choline - 57,7%, vitamini B5 - 29,9%, vitamini B12 - 19,9%, vitamini D - 25,3%, vitamini H - 46,4%, vitamini PP - 13,2%, phosphorus - 27,6%, iron - 16%, ayodini - 15,3%, cobalt - 114,9%, selenium - 66,2 %
  • vitamini A imayambitsa chitukuko chabwinobwino, ntchito yobereka, khungu ndi maso, komanso kuteteza chitetezo chamthupi.
  • 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.
  • 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 H. nawo synthesis wa mafuta, glycogen, ndi kagayidwe wa amino zidulo. Kudya mavitamini osakwanira kumatha kubweretsa kusokonezeka kwa khungu.
  • 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.
  • Iron ndi gawo la mapuloteni azinthu zosiyanasiyana, kuphatikiza michere. Nawo nawo mayendedwe ma elekitironi, mpweya, zipangitsa njira ya redox zimachitikira ndi kutsegula kwa peroxidation. Kusakwanira kumwa kumabweretsa hypochromic magazi m'thupi, myoglobin-atony wopanda mafupa a mafupa, kuwonjezeka kutopa, myocardiopathy, atrophic gastritis.
  • Iodini amachita nawo ntchito ya chithokomiro, ndikupanga mapangidwe a mahomoni (thyroxine ndi triiodothyronine). Ndikofunikira pakukula ndi kusiyanitsa maselo amitundu yonse ya thupi la munthu, kupuma kwa mitochondrial, kuwongolera transmembrane sodium ndi mayendedwe a mahomoni. Kudya kosakwanira kumabweretsa chiwopsezo chakumapeto kwa hypothyroidism ndikuchepetsa kagayidwe kake, kupsinjika kwa magazi, kuchepa kwamankhwala komanso kukula kwa ana.
  • Cobalt ndi gawo la vitamini B12. Amayambitsa ma enzyme a fatty acid metabolism ndi folic acid 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 174,6 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe ndi zothandiza Dzira la nkhuku yokazinga (yopanda mafuta), zopatsa mphamvu, zopatsa thanzi, zothandiza dzira la nkhuku yokazinga (yopanda mafuta)

Mtengo wamagetsi, kapena zopatsa kalori Ndi kuchuluka kwa mphamvu zomwe zimatulutsidwa m'thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Mphamvu yamphamvu ya chinthu imayesedwa mu kilocalories (kcal) kapena kilojoules (kJ) pa 100 magalamu. mankhwala. Kilocalorie yomwe imagwiritsidwa ntchito poyeza kuchuluka kwa mphamvu ya chakudya imatchedwanso "calorie yachakudya," chifukwa chake mawu oyambira pa kilo nthawi zambiri samasiyidwa akamanena zopatsa mphamvu mu (kilo) zopatsa mphamvu. Mutha kuwona matebulo atsatanetsatane amagetsi pazinthu zaku Russia.

Mtengo wa zakudya - zili ndi chakudya, mafuta ndi mapuloteni.

 

Chakudya chopatsa thanzi - gulu lazinthu zopangira chakudya, pamaso pazomwe thupi limakwaniritsa zosowa zamunthu ndi mphamvu.

mavitamini, zinthu zakuthupi zomwe zimafunikira pang'ono pang'ono pazakudya za anthu komanso zinyama zambiri. Mavitamini nthawi zambiri amapangidwa ndi zomera m'malo mwa nyama. Chosowa cha anthu tsiku ndi tsiku cha mavitamini ndi mamiligalamu ochepa kapena ma micrograms ochepa. Mosiyana ndi zinthu zopanda pake, mavitamini amawonongeka ndi kutentha kwakukulu. Mavitamini ambiri amakhala osakhazikika komanso "amatayika" pophika kapena pokonza chakudya.

Siyani Mumakonda