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 121 | Tsamba 1684 | 7.2% | 6% | 1392 ga |
Mapuloteni | 17.06 ga | 76 ga | 22.4% | 18.5% | 445 ga |
mafuta | 5.38 ga | 56 ga | 9.6% | 7.9% | 1041 ga |
Zakudya | 1.42 ga | 219 ga | 0.6% | 0.5% | 15423 ga |
Water | 72.85 ga | 2273 ga | 3.2% | 2.6% | 3120 ga |
ash | 3.52 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 13 | Makilogalamu 900 | 1.4% | 1.2% | 6923 ga |
Retinol | 0.013 mg | ~ | |||
Vitamini B1, thiamine | 0.397 mg | 1.5 mg | 26.5% | 21.9% | 378 ga |
Vitamini B2, riboflavin | 0.183 mg | 1.8 mg | 10.2% | 8.4% | 984 ga |
Vitamini B4, choline | 70.6 mg | 500 mg | 14.1% | 11.7% | 708 ga |
Vitamini B5, pantothenic | 0.723 mg | 5 mg | 14.5% | 12% | 692 ga |
Vitamini B6, pyridoxine | 0.407 mg | 2 mg | 20.4% | 16.9% | 491 ga |
Vitamini B9, folate | Makilogalamu 2 | Makilogalamu 400 | 0.5% | 0.4% | 20000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.46 | Makilogalamu 3 | 15.3% | 12.6% | 652 ga |
Vitamini D, calciferol | Makilogalamu 0.6 | Makilogalamu 10 | 6% | 5% | 1667 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.6 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.23 mg | 15 mg | 1.5% | 1.2% | 6522 ga |
beta tocopherol | 0.01 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.03 mg | ~ | |||
kutcheru | 0.01 mg | ~ | |||
Vitamini PP, NO | 5.389 mg | 20 mg | 26.9% | 22.2% | 371 ga |
betaine | 3.5 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 312 mg | 2500 mg | 12.5% | 10.3% | 801 ga |
Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.7% | 12500 ga |
Mankhwala a magnesium, mg | 19 mg | 400 mg | 4.8% | 4% | 2105 ga |
Sodium, Na | 1126 mg | 1300 mg | 86.6% | 71.6% | 115 ga |
Sulufule, S | 170.6 mg | 1000 mg | 17.1% | 14.1% | 586 ga |
Phosphorus, P. | 262 mg | 800 mg | 32.8% | 27.1% | 305 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.85 mg | 18 mg | 4.7% | 3.9% | 2118 ga |
Manganese, Mn | 0.022 mg | 2 mg | 1.1% | 0.9% | 9091 ga |
Mkuwa, Cu | Makilogalamu 101 | Makilogalamu 1000 | 10.1% | 8.3% | 990 ga |
Selenium, Ngati | Makilogalamu 34.6 | Makilogalamu 55 | 62.9% | 52% | 159 ga |
Nthaka, Zn | 1.77 mg | 12 mg | 14.8% | 12.2% | 678 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 1.42 ga | maulendo 100 г | |||
Shuga (dextrose) | 1.28 ga | ~ | |||
sucrose | 0.09 ga | ~ | |||
fructose | 0.05 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 1.091 ga | ~ | |||
valine | 0.862 ga | ~ | |||
Mbiri * | 0.743 ga | ~ | |||
Isoleucine | 0.769 ga | ~ | |||
nyalugwe | 1.365 ga | ~ | |||
lysine | 1.438 ga | ~ | |||
methionine | 0.407 ga | ~ | |||
threonine | 0.762 ga | ~ | |||
tryptophan | 0.16 ga | ~ | |||
chithuvj | 0.682 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 1.005 ga | ~ | |||
Aspartic asidi | 1.487 ga | ~ | |||
Hydroxyprolines | 0.114 ga | ~ | |||
glycine | 0.896 ga | ~ | |||
Asidi a Glutamic | 2.439 ga | ~ | |||
Mapuloteni | 0.733 ga | ~ | |||
serine | 0.667 ga | ~ | |||
tyrosin | 0.552 ga | ~ | |||
Cysteine | 0.192 ga | ~ | |||
sterols | |||||
Cholesterol | 50 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.047 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.027 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.889 ga | maulendo 18.7 г | |||
12: 0 Zolemba | 0.001 ga | ~ | |||
14: 0 Zachinsinsi | 0.067 ga | ~ | |||
16: 0 Palmitic | 1.196 ga | ~ | |||
17-0 margarine | 0.014 ga | ~ | |||
18: 0 Stearin | 0.596 ga | ~ | |||
20:0 Chiarachinic | 0.007 ga | ~ | |||
22: 0 | 0.008 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.571 ga | Mphindi 16.8 г | 15.3% | 12.6% | |
16: 1 Palmitoleic | 0.143 ga | ~ | |||
17:1 Heptadecene | 0.002 ga | ~ | |||
18:1 Olein (omega-9) | 2.387 ga | ~ | |||
18:1 mz | 2.36 ga | ~ | |||
18: 1 kusinthana | 0.027 ga | ~ | |||
20: 1 Chidole (9) | 0.04 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.759 ga | kuchokera 11.2 mpaka 20.6 | 6.8% | 5.6% | |
18: 2 Linoleic | 0.653 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.633 ga | ~ | |||
18:2, sintha | 0.02 ga | ~ | |||
18: 3 Wachisoni | 0.028 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.028 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.026 ga | ~ | |||
20:4 Arachidonic | 0.052 ga | ~ | |||
Omega-3 mafuta acids | 0.028 ga | kuchokera 0.9 mpaka 3.7 | 3.1% | 2.6% | |
Omega-6 mafuta acids | 0.711 ga | kuchokera 4.7 mpaka 16.8 | 15.1% | 12.5% |
Mphamvu ndi 121 kcal.
- oz lonse = 28.35 g (34.3 kCal)
- lb yonse = 453.6 g (548.9 kCal)
Ham yophikidwa ndi madzi owonjezera (osapitirira 10%), nyama yonse yopanda mafupa mavitamini ndi michere yambiri monga: vitamini B1 - 26,5%, choline - 14,1%, vitamini B5 - 14,5%, vitamini B6 - 20,4%, vitamini B12 - 15,3%, vitamini PP - 26,9, 12,5%, potaziyamu - 32,8%, phosphorous - 62,9%, selenium - 14,8%, 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.
- 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 121 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Ham yophika ndi madzi owonjezera (osapitirira 10%), nyama lonse popanda fupa, zopatsa mphamvu, zakudya, zothandiza katundu Ham yophika ndi madzi owonjezera (osapitirira kuposa 10%), nyama yonse yopanda fupa