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 113 | Tsamba 1684 | 6.7% | 5.9% | 1490 ga |
Mapuloteni | 17.53 ga | 76 ga | 23.1% | 20.4% | 434 ga |
mafuta | 4.18 ga | 56 ga | 7.5% | 6.6% | 1340 ga |
Zakudya | 1.2 ga | 219 ga | 0.5% | 0.4% | 18250 ga |
Water | 73.97 ga | 2273 ga | 3.3% | 2.9% | 3073 ga |
ash | 3.11 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 9 | Makilogalamu 900 | 1% | 0.9% | 10000 ga |
Retinol | 0.009 mg | ~ | |||
Vitamini B1, thiamine | 0.696 mg | 1.5 mg | 46.4% | 41.1% | 216 ga |
Vitamini B2, riboflavin | 0.225 mg | 1.8 mg | 12.5% | 11.1% | 800 ga |
Vitamini B4, choline | 85.7 mg | 500 mg | 17.1% | 15.1% | 583 ga |
Vitamini B5, pantothenic | 0.632 mg | 5 mg | 12.6% | 11.2% | 791 ga |
Vitamini B6, pyridoxine | 0.267 mg | 2 mg | 13.4% | 11.9% | 749 ga |
Vitamini B9, folate | Makilogalamu 1 | Makilogalamu 400 | 0.3% | 0.3% | 40000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.55 | Makilogalamu 3 | 18.3% | 16.2% | 545 ga |
Vitamini E, alpha tocopherol, TE | 0.25 mg | 15 mg | 1.7% | 1.5% | 6000 ga |
Popanga madzi a gamma Tocopherol | 0.06 mg | ~ | |||
Vitamini PP, NO | 3.58 mg | 20 mg | 17.9% | 15.8% | 559 ga |
betaine | 4.4 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 234 mg | 2500 mg | 9.4% | 8.3% | 1068 ga |
Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.7% | 12500 ga |
Mankhwala a magnesium, mg | 15 mg | 400 mg | 3.8% | 3.4% | 2667 ga |
Sodium, Na | 1090 mg | 1300 mg | 83.8% | 74.2% | 119 ga |
Sulufule, S | 175.3 mg | 1000 mg | 17.5% | 15.5% | 570 ga |
Phosphorus, P. | 209 mg | 800 mg | 26.1% | 23.1% | 383 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.97 mg | 18 mg | 5.4% | 4.8% | 1856 ga |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 1% | 9091 ga |
Mkuwa, Cu | Makilogalamu 134 | Makilogalamu 1000 | 13.4% | 11.9% | 746 ga |
Selenium, Ngati | Makilogalamu 28.1 | Makilogalamu 55 | 51.1% | 45.2% | 196 ga |
Nthaka, Zn | 2.19 mg | 12 mg | 18.3% | 16.2% | 548 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.06 ga | maulendo 100 г | |||
Shuga (dextrose) | 0.4 ga | ~ | |||
sucrose | 0.55 ga | ~ | |||
fructose | 0.11 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.122 ga | ~ | |||
valine | 0.887 ga | ~ | |||
Mbiri * | 0.764 ga | ~ | |||
Isoleucine | 0.791 ga | ~ | |||
nyalugwe | 1.405 ga | ~ | |||
lysine | 1.481 ga | ~ | |||
methionine | 0.419 ga | ~ | |||
threonine | 0.784 ga | ~ | |||
tryptophan | 0.165 ga | ~ | |||
chithuvj | 0.701 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.033 ga | ~ | |||
Aspartic asidi | 1.529 ga | ~ | |||
Hydroxyprolines | 0.114 ga | ~ | |||
glycine | 0.916 ga | ~ | |||
Asidi a Glutamic | 2.509 ga | ~ | |||
Mapuloteni | 0.752 ga | ~ | |||
serine | 0.686 ga | ~ | |||
tyrosin | 0.569 ga | ~ | |||
Cysteine | 0.197 ga | ~ | |||
sterols | |||||
Cholesterol | 52 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.041 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.025 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.384 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.043 ga | ~ | |||
16: 0 Palmitic | 0.862 ga | ~ | |||
17-0 margarine | 0.008 ga | ~ | |||
18: 0 Stearin | 0.453 ga | ~ | |||
20:0 Chiarachinic | 0.007 ga | ~ | |||
22: 0 | 0.011 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.849 ga | Mphindi 16.8 г | 11% | 9.7% | |
16: 1 Palmitoleic | 0.093 ga | ~ | |||
18:1 Olein (omega-9) | 1.729 ga | ~ | |||
18:1 mz | 1.704 ga | ~ | |||
18: 1 kusinthana | 0.025 ga | ~ | |||
20: 1 Chidole (9) | 0.028 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.671 ga | kuchokera 11.2 mpaka 20.6 | 6% | 5.3% | |
18: 2 Linoleic | 0.561 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.535 ga | ~ | |||
18:2, sintha | 0.016 ga | ~ | |||
18: 2 Conjugated Linoleic Acid | 0.01 ga | ~ | |||
18: 3 Wachisoni | 0.017 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.017 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.02 ga | ~ | |||
20:4 Arachidonic | 0.073 ga | ~ | |||
Omega-3 mafuta acids | 0.017 ga | kuchokera 0.9 mpaka 3.7 | 1.9% | 1.7% | |
Omega-6 mafuta acids | 0.628 ga | kuchokera 4.7 mpaka 16.8 | 13.4% | 11.9% |
Mphamvu ndi 113 kcal.
- shank = 28.35 g (32 kCal)
- lb shank = 453.6 g (512.6 kCal)
Hamu yophika ndi madzi owonjezera (opitilira 10%), nyama yowonda mavitamini ndi michere yambiri monga: vitamini B1 - 46,4%, vitamini B2 - 12,5%, choline - 17,1%, vitamini B5 - 12,6%, vitamini B6 - 13,4%, vitamini B12 - 18,3%, vitamini PP - 17,9%, phosphorus - 26,1%, mkuwa - 13,4%, selenium - 51,1%, zinc - 18,3%
- 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.
- 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 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 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.
- 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.
- 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.
- nthaka ndi gawo la michere yoposa 300, yomwe imagwira nawo ntchito kaphatikizidwe ndi kuwonongeka kwa chakudya, mapuloteni, mafuta, ma nucleic acid komanso kuwongolera kufotokozera kwamitundu ingapo. Kugwiritsa ntchito osakwanira kumabweretsa kuchepa kwa magazi, kuchepa kwa chitetezo m'thupi, chiwindi cha chiwindi, kukanika kugonana, komanso kupunduka kwa fetus. Kafukufuku waposachedwa awulula kuthekera kwa mlingo waukulu wa zinc kusokoneza kuyamwa kwamkuwa ndipo potero kumathandizira kukulitsa kuchepa kwa magazi m'thupi.
Tags: kalori 113 kcal, mankhwala, zakudya zopatsa thanzi, mavitamini, michere, zomwe zili zothandiza Hamu yophika ndi madzi (opitilira 10%), nyama yowonda, ma calories, michere, zinthu zofunikira Hamu wophika ndi madzi (opitilira 10%), wotsamira nyama