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 116 | Tsamba 1684 | 6.9% | 5.9% | 1452 ga |
Mapuloteni | 14.07 ga | 76 ga | 18.5% | 15.9% | 540 ga |
mafuta | 4.86 ga | 56 ga | 8.7% | 7.5% | 1152 ga |
Zakudya | 4.22 ga | 219 ga | 1.9% | 1.6% | 5190 ga |
Water | 73.05 ga | 2273 ga | 3.2% | 2.8% | 3112 ga |
ash | 4.01 ga | ~ | |||
mavitamini | |||||
Vitamini A, RE | Makilogalamu 13 | Makilogalamu 900 | 1.4% | 1.2% | 6923 ga |
Retinol | 0.013 mg | ~ | |||
Vitamini B1, thiamine | 0.284 mg | 1.5 mg | 18.9% | 16.3% | 528 ga |
Vitamini B2, riboflavin | 0.146 mg | 1.8 mg | 8.1% | 7% | 1233 ga |
Vitamini B4, choline | 64.9 mg | 500 mg | 13% | 11.2% | 770 ga |
Vitamini B5, pantothenic | 0.661 mg | 5 mg | 13.2% | 11.4% | 756 ga |
Vitamini B6, pyridoxine | 0.294 mg | 2 mg | 14.7% | 12.7% | 680 ga |
Vitamini B9, folate | Makilogalamu 4 | Makilogalamu 400 | 1% | 0.9% | 10000 ga |
Vitamini B12, cobalamin | Makilogalamu 0.34 | Makilogalamu 3 | 11.3% | 9.7% | 882 ga |
Vitamini D, calciferol | Makilogalamu 0.6 | Makilogalamu 10 | 6% | 5.2% | 1667 ga |
Vitamini D3, cholecalciferol | Makilogalamu 0.6 | ~ | |||
Vitamini E, alpha tocopherol, TE | 0.14 mg | 15 mg | 0.9% | 0.8% | 10714 ga |
beta tocopherol | 0.02 mg | ~ | |||
Popanga madzi a gamma Tocopherol | 0.04 mg | ~ | |||
Vitamini PP, NO | 3.87 mg | 20 mg | 19.4% | 16.7% | 517 ga |
betaine | 3.2 mg | ~ | |||
Ma Macronutrients | |||||
Potaziyamu, K | 268 mg | 2500 mg | 10.7% | 9.2% | 933 ga |
Calcium, CA | 8 mg | 1000 mg | 0.8% | 0.7% | 12500 ga |
Mankhwala a magnesium, mg | 17 mg | 400 mg | 4.3% | 3.7% | 2353 ga |
Sodium, Na | 1310 mg | 1300 mg | 100.8% | 86.9% | 99 ga |
Sulufule, S | 140.7 mg | 1000 mg | 14.1% | 12.2% | 711 ga |
Phosphorus, P. | 229 mg | 800 mg | 28.6% | 24.7% | 349 ga |
Tsatani Zinthu | |||||
Iron, Faith | 0.78 mg | 18 mg | 4.3% | 3.7% | 2308 ga |
Manganese, Mn | 0.04 mg | 2 mg | 2% | 1.7% | 5000 ga |
Mkuwa, Cu | Makilogalamu 107 | Makilogalamu 1000 | 10.7% | 9.2% | 935 ga |
Selenium, Ngati | Makilogalamu 29.4 | Makilogalamu 55 | 53.5% | 46.1% | 187 ga |
Nthaka, Zn | 1.6 mg | 12 mg | 13.3% | 11.5% | 750 ga |
Zakudya zam'mimba | |||||
Mono- ndi disaccharides (shuga) | 4.22 ga | maulendo 100 г | |||
Shuga (dextrose) | 3.66 ga | ~ | |||
Maltose | 0.14 ga | ~ | |||
fructose | 0.41 ga | ~ | |||
Amino Acids Ofunika | |||||
Arginine * | 0.9 ga | ~ | |||
valine | 0.712 ga | ~ | |||
Mbiri * | 0.613 ga | ~ | |||
Isoleucine | 0.635 ga | ~ | |||
nyalugwe | 1.127 ga | ~ | |||
lysine | 1.189 ga | ~ | |||
methionine | 0.337 ga | ~ | |||
threonine | 0.63 ga | ~ | |||
tryptophan | 0.132 ga | ~ | |||
chithuvj | 0.563 ga | ~ | |||
Amino acid osinthika | |||||
alanine | 0.829 ga | ~ | |||
Aspartic asidi | 1.227 ga | ~ | |||
Hydroxyprolines | 0.091 ga | ~ | |||
glycine | 0.735 ga | ~ | |||
Asidi a Glutamic | 2.014 ga | ~ | |||
Mapuloteni | 0.604 ga | ~ | |||
serine | 0.551 ga | ~ | |||
tyrosin | 0.457 ga | ~ | |||
Cysteine | 0.158 ga | ~ | |||
sterols | |||||
Cholesterol | 43 mg | pa 300 mg | |||
Mafuta acid | |||||
Transgender | 0.036 ga | maulendo 1.9 г | |||
mafuta opatsirana amtundu wa monounsaturated | 0.022 ga | ~ | |||
Mafuta okhutira | |||||
Mafuta okhutira | 1.447 ga | maulendo 18.7 г | |||
14: 0 Zachinsinsi | 0.054 ga | ~ | |||
16: 0 Palmitic | 0.926 ga | ~ | |||
17-0 margarine | 0.012 ga | ~ | |||
18: 0 Stearin | 0.445 ga | ~ | |||
22: 0 | 0.009 ga | ~ | |||
Monounsaturated mafuta zidulo | 2.041 ga | Mphindi 16.8 г | 12.1% | 10.4% | |
16: 1 Palmitoleic | 0.119 ga | ~ | |||
18:1 Olein (omega-9) | 1.888 ga | ~ | |||
18:1 mz | 1.865 ga | ~ | |||
18: 1 kusinthana | 0.022 ga | ~ | |||
20: 1 Chidole (9) | 0.033 ga | ~ | |||
Mafuta a Polyunsaturated acids | 0.644 ga | kuchokera 11.2 mpaka 20.6 | 5.8% | 5% | |
18: 2 Linoleic | 0.552 ga | ~ | |||
18:2 Omega-6, cis, cis | 0.539 ga | ~ | |||
18:2, sintha | 0.013 ga | ~ | |||
18: 3 Wachisoni | 0.022 ga | ~ | |||
18:3 Omega-3, alpha linolenic | 0.022 ga | ~ | |||
20: 2 Eicosadienoic, Omega-6, cis, cis | 0.023 ga | ~ | |||
20:4 Arachidonic | 0.046 ga | ~ | |||
Omega-3 mafuta acids | 0.022 ga | kuchokera 0.9 mpaka 3.7 | 2.4% | 2.1% | |
Omega-6 mafuta acids | 0.608 ga | kuchokera 4.7 mpaka 16.8 | 12.9% | 11.1% |
Mphamvu ndi 116 kcal.
- oz = 28.35 g (32.9 kcal)
- lb = 453.6 g (526.2 kCal)
Ham yophikidwa ndi madzi owonjezera (oposa 10%), nyama yonse, yopanda mafupa, yowonda mavitamini ndi michere yambiri monga: vitamini B1 - 18,9%, choline - 13%, vitamini B5 - 13,2%, vitamini B6 - 14,7%, vitamini B12 - 11,3%, vitamini PP - 19,4% , phosphorous - 28,6, 53,5%, selenium - 13,3%, 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.
- 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 116 kcal, mankhwala zikuchokera, mtengo zakudya, mavitamini, mchere, zimene zothandiza Ham yophika ndi Kuwonjezera madzi (kuposa 10%), ham ambiri, boneless, Taphunzira nyama, zopatsa mphamvu, zakudya, zothandiza katundu Ham yophika ndi kuwonjezera madzi (oposa 10%), nyama yonse, yopanda mafupa, yowonda