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 131 | Tsamba 1684 | 7.8% | 6% | 1285 ga |
Mapuloteni | 22.04 ga | 76 ga | 29% | 22.1% | 345 ga |
mafuta | 4.3 ga | 56 ga | 7.7% | 5.9% | 1302 ga |
Zakudya | 1.48 ga | 219 ga | 0.7% | 0.5% | 14797 ga |
Water | 68.58 ga | 2273 ga | 3% | 2.3% | 3314 ga |
ash | 4.06 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 12 | Makilogalamu 900 | 1.3% | 1% | 7500 ga |
Retinol | 0.012 mg | ~ | |||
Vitamini B1, thiamine | 0.384 mg | 1.5 mg | 25.6% | 19.5% | 391 ga |
Vitamini B2, riboflavin | 0.182 mg | 1.8 mg | 10.1% | 7.7% | 989 ga |
Vitamini B4, choline | 90.2 mg | 500 mg | 18% | 13.7% | 554 ga |
Vitamini B5, pantothenic | 0.726 mg | 5 mg | 14.5% | 11.1% | 689 ga |
Vitamini B6, pyridoxine | 0.461 mg | 2 mg | 23.1% | 17.6% | 434 ga |
Vitamini B9, folate | Makilogalamu 2 | Makilogalamu 400 | 0.5% | 0.4% | 20000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.58 | Makilogalamu 3 | 19.3% | 14.7% | 517 ga |
Vitamini E, alpha tocopherol, TE | 0.26 mg | 15 mg | 1.7% | 1.3% | 5769 ga |
Popanga madzi a gamma Tocopherol | 0.05 mg | ~ | |||
Vitamini PP, NO | 5.436 mg | 20 mg | 27.2% | 20.8% | 368 ga |
betaine | 5.5 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 289 mg | 2500 mg | 11.6% | 8.9% | 865 ga |
Calcium, CA | 11 mg | 1000 mg | 1.1% | 0.8% | 9091 ga |
Mankhwala a magnesium, mg | 20 mg | 400 mg | 5% | 3.8% | 2000 ga |
Sodium, Na | 1374 mg | 1300 mg | 105.7% | 80.7% | 95 ga |
Sulufule, S | 220.4 mg | 1000 mg | 22% | 16.8% | 454 ga |
Phosphorus, P. | 260 mg | 800 mg | 32.5% | 24.8% | 308 ga |
Tsatani Zinthu | |||||
Iron, Faith | 1.12 mg | 18 mg | 6.2% | 4.7% | 1607 ga |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.8% | 9091 ga |
Mkuwa, Cu | Makilogalamu 118 | Makilogalamu 1000 | 11.8% | 9% | 847 ga |
Selenium, Ngati | Makilogalamu 30 | Makilogalamu 55 | 54.5% | 41.6% | 183 ga |
Nthaka, Zn | 2.29 mg | 12 mg | 19.1% | 14.6% | 524 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.48 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.1 ga | ~ | |||
sucrose | 0.32 ga | ~ | |||
fructose | 0.06 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.41 ga | ~ | |||
valine | 1.115 ga | ~ | |||
Mbiri * | 0.96 ga | ~ | |||
Isoleucine | 0.995 ga | ~ | |||
nyalugwe | 1.766 ga | ~ | |||
lysine | 1.862 ga | ~ | |||
methionine | 0.527 ga | ~ | |||
threonine | 0.986 ga | ~ | |||
tryptophan | 0.207 ga | ~ | |||
chithuvj | 0.882 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.298 ga | ~ | |||
Aspartic asidi | 1.923 ga | ~ | |||
Hydroxyprolines | 0.143 ga | ~ | |||
glycine | 1.151 ga | ~ | |||
Asidi a Glutamic | 3.154 ga | ~ | |||
Mapuloteni | 0.946 ga | ~ | |||
serine | 0.863 ga | ~ | |||
tyrosin | 0.715 ga | ~ | |||
Cysteine | 0.247 ga | ~ | |||
sterols | |||||
Cholesterol | 65 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.035 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.019 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.439 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.051 ga | ~ | |||
16: 0 Palmitic | 0.911 ga | ~ | |||
17-0 margarine | 0.006 ga | ~ | |||
18: 0 Stearin | 0.454 ga | ~ | |||
20:0 Chiarachinic | 0.005 ga | ~ | |||
22: 0 | 0.012 ga | ~ | |||
Monounsaturated mafuta zidulo | 1.989 ga | Mphindi 16.8 г | 11.8% | 9% | |
16: 1 Palmitoleic | 0.113 ga | ~ | |||
18:1 Olein (omega-9) | 1.847 ga | ~ | |||
18:1 mz | 1.827 ga | ~ | |||
18: 1 kusinthana | 0.019 ga | ~ | |||
20: 1 Chidole (9) | 0.029 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.687 ga | kuchokera 11.2 mpaka 20.6 | 6.1% | 4.7% | |
18: 2 Linoleic | 0.572 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.556 ga | ~ | |||
18:2, sintha | 0.016 ga | ~ | |||
18: 3 Wachisoni | 0.02 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.02 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.022 ga | ~ | |||
20:4 Arachidonic | 0.072 ga | ~ | |||
Omega-3 mafuta acids | 0.02 ga | kuchokera 0.9 mpaka 3.7 | 2.2% | 1.7% | |
Omega-6 mafuta acids | 0.65 ga | kuchokera 4.7 mpaka 16.8 | 13.8% | 10.5% |
Mphamvu ndi 131 kcal.
- kagawo = 436 g (571.2 kCal)
- kutumikira (3 oz) = 85 g (111.4 kCal)
Ham yophikidwa ndi madzi owonjezera (osapitirira 10%), odulidwa pa fupa, nyama yowonda, yokazinga mu poto mavitamini ndi michere yambiri monga: vitamini B1 - 25,6%, choline - 18%, vitamini B5 - 14,5%, vitamini B6 - 23,1%, vitamini B12 - 19,3%, vitamini PP - 27,2, 11,6%, potaziyamu - 32,5%, phosphorus - 11,8%, mkuwa - 54,5%, selenium - 19,1%, zinc - XNUMX%
- 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.
- 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.
- 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.
- 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 okhutira 131 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zothandiza Ham yophika ndi Kuwonjezera madzi (osapitirira 10%), kudula mu mafupa, Taphunzira nyama, yokazinga mu poto, zopatsa mphamvu, zakudya, zothandiza katundu Ham yophika ndi kuwonjezera madzi (osapitirira 10%), mafupa odulidwa, nyama yowonda, poto yokazinga